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Erging workouts Friday Dec 14 Evening and Saturday Dec 15 Morning

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.
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.
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