Friday, March 5, 2010

Quick double update

I'm trying to keep on pace for the 10K March Madness Challenge, so I've been logging lots of distance this week.  Wednesday was kicked off with a 10K easy pace row in the morning.  In the evening I finally made it to the pool to swim some laps in preparation for the upcoming Try-A-Tri indoor triathlon.  I did notice some significant lactic acid build-up in my lats during the 5th or 6th laps, but that quickly went away and I managed to put in about 16 laps without feeling like I was exerting myself.  I'm feeling like the combination of CrossFit and CrossFit Endurance is really gotten my fundamental conditioning in the best shape it has ever been.  For Triathlon season its just going to be a matter of minor focus on some event specific skills.

Here's Wednesday's row:



Description
Total Meters
Time
Pace/500m
10K
10,000
45:32.6
2:16.6
Total for Day
10,000
Meters to go
718,090


Thursday was CrossFit Endurance day for rowing.  And it was a workout that absolutely FRIED my glutes!   The workout was a 12x0:20 all-out sprint with 2 minutes of rest between intervals.  It sounds deceptively easy.   So I decided to add active recovery into the rests.  Nice easy rowing for about 1:50 and in the last 10 seconds building up speed so that you hit the interval at full speed.   By round 8 my but felt like I was sitting in a pool of acid!  That was the hardest interval workout I think I have ever done... not in terms of being winded, but in terms of pure muscle fatigue.   Highly recommended! :-)

After my CrossFit Endurance workout, a good friend of mine, singer-songwriter Gregory Douglass  stopped by on his way home from a mid-west tour.   He was heading home to Vermont, and Rochester was a good "half way" point to crash for the night.   (I highly recommend checking out Gregory's web site and checking out his music there, or on iTunes, Pandora, CDBaby, etc.   He is an amazing musician!!)   After several hours of talking to Gregory about music, life, the universe, and everything it was time to call it a day.




But wait...   I had over 7,500m in for the day... I couldn't just let it go at that.  I had to get to 10K!  So at about 11:30pm I hopped on the rower and pulled a really easy 2,400.  Done!  I really am addicted...

Thursday's results:

Description
Total Meters
Time
Pace/500m
Warmup
1,000
4:24.9
2:12.7
12x0:20/2:00r
1,368
4:00.0
1:27.7
rest meters
4,361
-
-
Cool Down
1,000
4:52.2
2:26.6
"gotta get 10K in"
2,422
12:41.2
2:23.4
Total for Day
10,151
Meters to go
707,939

1 comment:

  1. 12x0:20 sounds like a killer. 1:27.7 is flying! My PM3 has never put up numbers like that :) You must have a faster model :P
    Erg on!

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