Saturday, December 15, 2012
Had rowing practice Friday evening and Saturday morning. Indoor rowing on a machine is erging on an erg in rower speak
Friday evening workout 5 minutes erging 3 minutes rest interval. Target stroke rate of 22,24, 26, 28 and 26. The thought is that you will hold the same split for the last two 5 minute pieces, so you are pushing harder for the last interval because you only have 26 strokes/min instead of 28. I did pretty well having run 17 miles in the morning. Should have held back a bit on the 28 stroke rating piece. I was really tired at the end and did not even match the 26 from before the 28.
Saturday morning. There is always a hope that we will row on water, but the wind was strong, so it was an indoor rowing session. We did 2 sets 10x30 sec at a 28 with 30 sec of paddling in between. Then there was a 5 minute rest between sets. I liked this short and sweat workout. After erging we did a core workout.
Here's a link to my runningahead calendar in case you want the big picture. www.runningahead.com/log
It shows what I've done and my future running plans. Planned workouts are in boxes. If you mouse over the entry you can see notes I've added.