Nov 3 2015
15k recovery boring row and flu shot question
I had steady state on the schedule and originally planned to do a 3x20min row. Then I found a 15k planned row on RowPro at exactly the right time. Signed up for it. There were two of us.
Lost connection at almost 4km in. Lost some time trying to reconnect during the row.
After 10k my podcast stopped, so I had to switch on the radio. I really need to sign up for some educative listening. I checked “the teaching company” as recommended by Greg, but was overwhelmed with the choice of courses, and the price of the more interesting ones. I guess I will just sign up for a cheap one with good reviews and try it out.
When I completed the row, I got a RowPro window telling me that the connection was lost during the row, and that was it. No option to save stroke data. So I am left with just the bare data.
Average HR 143 bpm. Average pace 2:08.2 including the breaks. Most of the time I was going at 2:04 – 2:07.
On Friday morning I will get my annual flu shot. I have been trying to get information about training on the day of the flu shot. My original plan has a strength session there. Romana tells me I should take total rest. I am thinking of moving the weights session to Thursday and do a gentle row on Friday. Any thougts from the readers?
Nov 5 2015
Wednesday: Cycle / Thursday: Erg + “Weights”
Just rode home from work on the bicycle. Because of the darkness, I decided to try a new route, straight through the center of the town. My traditional route is less busy but also has a few bike paths that are badly illuminated. I have enough lights on my bike to be seen, but I cannot use it to avoid holes in a dirt bike track in the dark.
It was better than I thought. I ended up riding at about the same speed as the trams, and faster than the cars.
In time, it is not longer.
30 minutes on the erg, just a slow row.
Then three rounds of “weights” at home, using body weight and the Bodylastics(TM) bands.
15 repeats for each exercise (15 per leg for the pistol squats) and three rounds. I had to look up the fancy English names for some of the exercises, so I hope I got them right. “Pistol squat” is what I would call in prosaic Dutch “kniebuigingen op een been” (knee bending on one leg).
The strength training took me about 40 minutes to complete. I am wondering if I should do one longer session per week or three 15 minute ones after the extensive steady state OTE rows.
In the nerdy section, I worked on my excel list of strength exercises. I have more than hundred of them now. I have information on recommended weight and equipment needed and main muscles trained. Then I created a pivot table which will come in handy when I need to improvise a weight/body weight circuit. It will be good for inspiration when stuck a hotel. Within a few seconds I can create a suggested list of workouts given the equipment available, ordered by muscle group worked. Probably doesn’t save a lot of time, but I enjoy creating something that gives the impression of being organized.
By sanderroosendaal • Uncategorized • 2 • Tags: concept2, erg, OTE, strength, training