Sunday late night rowing (pt 2)

22:00

part 2:

Row 3 min @ 90%

Row 3 min @ 50% x 2

+

Row 2 min @ 90%

Row 2 min @ 50% x 4

+

Row 1 min @ 90%

Row 1 min @ 50% x 6

(maintain same pace for all 90% efforts throughout - pick a pace and stick with it)

For pace: 1:42 per 500m +/- 8 sec

For distance: 10,008 m

Daily report

• Body: Sore.
• Sleep: More tired throughout day.
• Nutrition: Fair. More starch/sugar than needed.
• Notes: This one was tough. Got to use the school's nice rowers, which was nice. Quite difficult to keep a 90% pace for 3 minutes; it was a grind. Felt good after though, especially breaking into 5 digits for distance. Fun Sunday. 

Morning run

 08:15

 Warm-up 5 min Z1

Running intervals:

1 min @ 85-90%

1 min @ 50% x 15

Cool-down 5 min Z1

Daily report

• Body: Sore. Not so bad after the run though.
• Sleep: Not so great. Intermural hockey last night, didn't get to bed until around 1. ~6 hours.
• Nutrition: Nothing, so far.
• Notes: Chilly one today, but pretty fun. Quick intervals like these make time go fast. I felt focused the entire time, I found it difficult to let myself get fatigued. Recovery minute was a bit faster than warmup/cooldown runs, fast minute I opened up. Not sprinting, but good pace. On a tredmill, I'd say ~8.5-9.0 MPH.

Morning intervals

08:15

10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run

Daily report

• Body: Good.
• Sleep: Not much at all last night. Too much caffeine. 3 or 4 hours
• Nutrition: Good.
• Notes: A little chilly this morning, and 4 inches of snow on the ground didn't make this an easy outdoor workout but it was a good start to the day today. Many of the 3 min at 85% were done uphill. I would estimate at least 4 miles total. Part 2 later tonight...