Traveled to Brussels through Munich. Then dinner in the hotel with colleagues. No training.
Tuesday
Hotel fitness at 10am. I am not in my usual hotel. In the Hilton Brussels City, where I had to stay to be with the colleagues from the US, you pay more for a smaller room, and the hotel is further away from normal streets and restaurants. But the gym has an indoor rower. A model C with a PM2 monitor. Just like I had in the old days. I rowed a 2k warming up, then 10 minutes of spinning and then I did 3×15 push-ups, sit-ups, bench pulls, pistol squats and that was it. 45 minutes of exercise before a long day of meetings followed by a 3 hour business dinner.
Wednesday
3×20 min of steady state with 1 minute of rest. A quite sweaty affair in the very hot fitness center. In the first interval I just rowed for 10 minutes, then did a Wolverine L4 4/3/2/1 sequence at 20/21/22/23 spm to break the bore. In the second interval I did 4/4/4/4/4min at 170/180/190/180/170 W. The most successful boredom reduction strategy was the last interval. I started at 190.5 W for one minute and then let the average drop by 0.5 W per minute, which means you row at 170W in the final minute and end up with an average of 180.0W.
We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.Ok
Sep 14 2016
Monday – Wednesday: business trip
Monday
Traveled to Brussels through Munich. Then dinner in the hotel with colleagues. No training.
Tuesday
Hotel fitness at 10am. I am not in my usual hotel. In the Hilton Brussels City, where I had to stay to be with the colleagues from the US, you pay more for a smaller room, and the hotel is further away from normal streets and restaurants. But the gym has an indoor rower. A model C with a PM2 monitor. Just like I had in the old days. I rowed a 2k warming up, then 10 minutes of spinning and then I did 3×15 push-ups, sit-ups, bench pulls, pistol squats and that was it. 45 minutes of exercise before a long day of meetings followed by a 3 hour business dinner.
Wednesday
3×20 min of steady state with 1 minute of rest. A quite sweaty affair in the very hot fitness center. In the first interval I just rowed for 10 minutes, then did a Wolverine L4 4/3/2/1 sequence at 20/21/22/23 spm to break the bore. In the second interval I did 4/4/4/4/4min at 170/180/190/180/170 W. The most successful boredom reduction strategy was the last interval. I started at 190.5 W for one minute and then let the average drop by 0.5 W per minute, which means you row at 170W in the final minute and end up with an average of 180.0W.
By sanderroosendaal • Uncategorized • 3 • Tags: concept2, erg, hotel gym, OTE, rowing, steady state, training