Saturday Sep 30 |
 | rowing 30:00 [2] | |
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| elliptical 1:00:00 [1] | |
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| lifting 15:00 [3] | |
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Friday Sep 29 |
| erging (rowing machine) 40:00 [4]10 km (4:00 / km) | |
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| 5x2km
this was a very hard workout... (that is all i have to say about that)
2:01.8
2:02.1
2:02.1
2:02.4
2:02.3 |
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| C • Does that mean that you puked ... 9 |
| road 1:18:00 [1] | |
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| erging (rowing machine) warm up/down 20:00 [1] | |
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| lifting 12:00 [3] | |
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Thursday Sep 28 |
| rowing 40:00 [2] | |
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| road 1:30:00 [1] | |
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Wednesday Sep 27 |
| rowing 40:00 [2] | |
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| erging (rowing machine) 50:00 [3] | |
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| 2x25min with 5min rest.
2:07.7
2:08.0 |
| erging (rowing machine) warm up/down 15:00 [1] | |
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| road 1:00:00 [1] | |
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| lifting 30:00 [3] | |
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Tuesday Sep 26 |
| erging (rowing machine) 24:30 [5]6 km (4:05 / km) | |
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| 6k this morning: 2:02.4 split |
| erging (rowing machine) warm up/down 45:00 [2] | |
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| bicycle 1:00:00 [2] | |
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| bike at the gym |
| road 30:00 [1] | |
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| lifting 12:00 [3] | |
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Monday Sep 25 |
| rowing 30:00 [2] | |
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| some easier stuff this morning with about 15min of hard pulling. (we did a drill called "cut the cake" and i thought it fit today well because today is my Birthday :) ) |
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| C • Happy Birthday! 13 |
| road 1:30:00 [2] | |
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| nice easy jog, really nice weather today! |
| lifting 15:00 [3] | |
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Sunday Sep 24 |
| orienteering 1:20:00 [4]7.8 km (10:15 / km) | |
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| I hit most of the controls pretty well... expect for my number 7 which i totally blew becasue first going to it i thought i was on the wrong trail and it took me a little to figure out where i was, and then when i got close to the control i was looking at the wrong nose for what seemed like forever until i finally ran around and figured out where i was. BUT other then that the course was fun and a little rainy... |
Saturday Sep 23 |
| orienteering 20:00 [3] | |
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| I took the sprint course kinda easy, had a small bobble towards the end but went relativly okay |
| orienteering 50:00 [4] | |
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| ran hard for this course since it was pretty open and had a lot of trails. Was off on some controls with my compas but found them quickly mostly. |
Friday Sep 22 |
| rowing 30:00 [2] | |
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| erging (rowing machine) 1:00:00 [2] | |
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| 2:19.5 |
Thursday Sep 21 |
| rowing 30:00 [2] | |
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| today was actually fun because I got to go in a four and we went out with the other eights. We actually stayed up with the eights which was good. |
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| C • Do you guys ever do the "salti... 11 |
| road 1:00:00 [1] | |
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| C • aren't 4s faster then 8s? 9 |
| erging (rowing machine) 30:00 [2] | |
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| 2:18.8 |
| lifting 30:00 [3] | |
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Wednesday Sep 20 |
| rowing 45:00 [2] | |
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| erging (rowing machine) 42:00 [3] | |
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| this was at different stroke rates. 2:13.8 |
| erging (rowing machine) warm up/down 18:00 [1] | |
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| road 1:00:00 [2] | |
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Tuesday Sep 19 |
| rowing 45:00 [3] | |
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| erging (rowing machine) 30:00 [2] | |
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| 2:18.3 |
| road 40:00 [3] | |
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| lifting 30:00 [3] | |
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Monday Sep 18 |
| road 58:00 [2] | |
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| too foggy for parctice so we had to run |
| erging (rowing machine) 1:00:00 [1] | |
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| C • WOW an hour of erging!!! no wa... 4 |
| lifting 30:00 [3] | |
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Sunday Sep 17 |
| orienteering 50:00 [4]7.5 km (6:40 / km) | |
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| sprint series. Tons of fun! |
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| C • Re set your profile 1 |
Saturday Sep 16 |
| rowing 45:00 [1] | |
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| orienteering 1:45:00 [1]9 km (11:40 / km) | |
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| orienteering 30:00 [1] | |
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| intermediate night-o with sam |
Friday Sep 15 |
| erging (rowing machine) 45:00 [2] | |
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| 20min warmup kind of. then we did 4min on and 1min off, at different srtoke rates. |
| erging (rowing machine) warm up/down 30:00 [2] | |
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| road 1:00:00 [1] | |
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| lifting 30:00 [3] | |
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Thursday Sep 14 |
| rowing 20:00 [2] | |
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| easy row in the rain... not fun |
| erging (rowing machine) 45:00 [2] | |
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| 2:19.3 |
| road 1:20:00 [3] | |
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| haven't run outside in a while and the rain had just stopped so it was real nice out. |
| lifting 30:00 [3] | |
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Wednesday Sep 13 |
| rowing 45:00 [2] | |
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| erging (rowing machine) 38:00 [4]9 km (4:13 / km) | |
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| it was a 3x3km with 6min rest.
2:09.1
2:08.2
2:06.0
average of a 2:07.7 |
| lifting 30:00 [3] | |
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| running at the gym 30:00 [3] | |
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Tuesday Sep 12 |
| rowing 45:00 [2] | |
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| running at the gym 30:00 [3]3.58 mi (8:22 / mi) | |
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| lifting 30:00 [3] | |
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| erging (rowing machine) 30:00 [3] | |
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| 2:18.3 |
Monday Sep 11 |
| rowing 30:00 [3] | |
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| running at the gym 30:00 [3]3.6 mi (8:20 / mi) | |
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| erging (rowing machine) 30:00 [3] | |
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| 2:17.3 |
| lifting 30:00 [3] | |
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Sunday Sep 10 |
| road 1:03:00 [1] | |
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| lifting 30:00 [3] | |
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| bicycle 45:00 [1] | |
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| stationary |
Saturday Sep 9 |
| rowing 30:00 [3] | |
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| C • Rest Days? 4 |
| road 1:00:00 [1] | |
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| very easy run |
| erging (rowing machine) 30:00 [1] | |
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| 2:19.3 |
| lifting 30:00 [3] | |
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Friday Sep 8 |
| road 1:06:00 [3] | |
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| rowing 30:00 [3] | |
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| erging (rowing machine) 30:00 [2] | |
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| 2:18.3 |
| lifting 30:00 [3] | |
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| they also had a wellness fair today and were giving away all this free food and stuff in the gym so it was hard to concentrate... I also did push ups to get a prize from the army tent :) |
Thursday Sep 7 |
| rowing 20:00 [2] | |
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| easy stuff on the water... |
| road 1:00:00 [2] | |
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| erging (rowing machine) 30:00 [2] | |
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| 2:17.5 |
| lifting 30:00 [3] | |
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Wednesday Sep 6 |
| erging (rowing machine) 25:00 [5]6 km (4:10 / km) | |
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| 2:06.1 |
| road 1:00:00 [2] | |
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| lifting 30:00 [3] | |
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| erging (rowing machine) warm up/down 40:00 [2] | |
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Tuesday Sep 5 |
| rowing 20:00 [2] | |
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| today was my first practice of the season! So the fun begins... We did some easy drills by pairs and not much else... |
| running at the gym 1:00:00 [3] | |
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| lifting 20:00 [2] | |
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| easy lift |
Monday Sep 4 |
| road 1:10:00 [2] | |
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| erging (rowing machine) warm up/down 35:00 [3] | |
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| 2:18.0 |
| lifting 25:00 [3] | |
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| erging (rowing machine) 10:00 [4]2.5 km (4:00 / km) | |
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| 2:07.4, i was gonna do three of these but then decided to do the recommended workout for today |
| erging (rowing machine) 40:00 [3]9 km (4:27 / km) | |
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| 2:12.4, it was supposed to be 40' @ 6k+12 and every 5' do 1' at 6k pace. I was at 2:15.0 average and went down to 2:03.0 for the 1'. |
Sunday Sep 3 |
| road 1:20:00 [1] | |
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| it was really nice and calm this morning so i went for a nice easy jog around poughkeepsie |
| lifting 30:00 [3] | |
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Saturday Sep 2 |
| erging (rowing machine) 30:00 [4]7.5 km (4:00 / km) | |
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| 3x2.5km
2:08.3
2:08.1
2:07.9 |
| erging (rowing machine) warm up/down 30:00 [3] | |
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| running at the gym 1:03:00 [3]7.0 mi (9:00 / mi) | |
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| lifting 30:00 [3] | |
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Friday Sep 1 |
| erging (rowing machine) 1:00:00 [3] | |
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| road 1:00:00 [2] | |
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| lifting 30:00 [3] | |
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