14 Feb 2013

Military press 5x5 @ 62.5 kg
Warm up: 2s x 10r x 20 kg, 10r x 30 kg, 10r x 40 kg, 5r x 50 kg, 5r x 60 kg, 1r x 65 kg, 1r x 70 kg (PR), 1r x 72.5 kg (F).
Work sets: 5s x 5r x 62.5 kg + 11r x 50 kg + 10r x 50 kg.

Chin ups 5x5 @ 25 kg
Warm up: 5r x BW, 5r x 10 kg.
Work sets: 2s x 5r x 25 kg, 3s x 5r x 27.5 kg + 9r x 10 kg.

Rowing intervals
20 x 30 sec all out row for meters, 90 sec break.

1. 170m
2. 177m
3. 176m
4. 174m
5. 175m
6. 176m
7. 173m
8. 171m
9. 176m
10. 177m
11. 140m (rest interval)
12. 113m (rest interval)
13. 162m (from this point I decided to maintain a pace around or just under 1:30 / 500m)
14. 166m
15. 163m
16. 167m
17. 168m
18. 168m
19. 168m
20. 176m (tried to beat the best interval but I was unable to do it)

Avg. pace for all intervals 1:24 / 500m.

Total meters rowed: 3,865m.

Avg. watt: 565 W.

I was pretty pleased with this. A great way to get more aware about stroke length, pace and how long it takes before the lactic acids start building. I was able to maintain a pace around 1:19-1:22 on the first 10 sets and then decided to take it down a notch and stay around or just under 1:30 which felt strangely effortless for the final 7 intervals. On the last one I tried to beat the best of the first 10, but my legs were just too smoked. Almost 4,000 meters at full bore is pretty good for a WODs work, though.