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Training Log Archive: LtConspicuous

In the 7 days ending Sep 23, 2012:

activity # timemileskm+m
  Rowing3 1:50:12 13.07(8:26) 21.04(5:14)
  Army PT3 1:20:00
  Total6 3:10:12 13.07 21.04
averages - sleep:7.3

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Sunday Sep 23, 2012 #

Note
slept:9.5 (rest day)

So this week was a little bit different for working out. I have been getting more into rowing now that I for sure can't run, but I haven't had as much time (or energy) to workout. I found Renegade Rowing this weekend after following CFE this week, and am very excited to start following RR WODs. Five days of rowing would be awesome; it will also be better workouts than just rowing for time/distance. I am excited to start it up this week, though I am very disappointed that I won't be on a regular schedule for two weeks starting Saturday because of JOAX. Oh well, have to make do with what I can, when I can.

Saturday Sep 22, 2012 #

11 AM

Rowing tempo 30:12 [4] 8.0 km (3:47 / km)
slept:9.0

Felt good for the whole effort actually. Since I hadn't done a longer tempo row in a while, I started a little slower than I could've. I did the first 2k at a 1:54, but for the last half I got the pace down to below 1:53. I was happy with the row. It felt good, but not draining. I think the next time I can do an 85% effort closer to 1:52-1:50.

Thursday Sep 20, 2012 #

6 AM

Army PT (APFT Prep) 25:00 [3]
slept:6.5

1.) 4 rounds
100 x walking lunges
4 min rest

2.) 9 rounds
20 sec situps
10 sec rest

Wednesday Sep 19, 2012 #

5 PM

Rowing intervals 40:00 [4] 7.0 km (5:43 / km)
slept:6.5

Warmup:
2000m row @ 7:52

Training:
1.) 4 rounds
1000m row @ 3:31.4, 3:30.9, 3:32.9, 3:34.4
3 min rest

2.) 1000m row (cooldown) @ 4:03

The original workout called for 4-6 x 800m, but I thought 800m was kind of an odd distance for rowing, so I increased the distance to 1k and kept the sets at four. I think the workout was really good, though it really kicked my butt. I have been missing long intervals and I am glad I can finally get back into them!

Tuesday Sep 18, 2012 #

6 AM

Army PT (APFT Prep) 20:00 [2]
slept:5.75

1.) 20 rounds
12 x pushups
12 x situps

A rather easy day this morning actually. With just pushups and situps on the docket it wasn't too strenuous. The really purpose of that was to make sure everyone could actually get through all of their rounds. I think most did, and those that didn't just quit. I flew through them in 20 minutes. They are definitely getting easier, so the gradual increase in numbers of reps makes it kinda fun.

Monday Sep 17, 2012 #

6 AM

Army PT (APFT Prep) 35:00 [3]
slept:6.25

1.) 2 minutes pushups

2.) 2 minutes situps

3.) 12 minutes walking lunges

4.) 105 x pushups

Good workout this morning, though I was feeling pretty sluggish on all of it. I don't think I was quite fully awake yet, and my legs had some residual soreness from yesterday's lift.
7 PM

Rowing intervals 40:00 [4] 6.04 km (6:37 / km)

Warmup: 10 min row @ 2590m

Training:
1.) 10 rounds
200m row @ 39.0, 37.7, 37.6, 37.4, 37.1, 37.1, 37.5, 37.2, 37.1, 36.8
90 sec rest

2.) 5 min row @ 1247m

Felt great to be doing a really good rowing workout, and not simply rowing for time. I missed those short intense rows. Looking forward to following CFE with these rows coming up.

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