Row 40 minutes
10 minutes @ 130-145
10 minutes @ 150-160
5 minutes @ 130-145
10 minutes @ 150-160
5 minutes @ 130-145
Notes: This was Fendler "wave" training, and it was really great. Wasn't able to get specific data because of the odd timing of the waves. However, I tried to hold a 2.19 pace on the low waves and a 2.13 pace on the high waves, which kept me well within the proper heart rate zones. Touched 151 on the first high wave and 157 on the second high wave, but I was never in jeopardy of crossing the 160 threshold. This was a very comfortable training zone and it felt good on the body. I was sweating like crazy, but never had to "grind" to keep my paces. Very restorative, actually. Interestingly, I found the most challenging part of the workout to be shifting from a high wave down to a low wave. It just felt a bit awkward and I had to really slow my pace in order to fall back within the sub-145 range. For example, I had to slow down to a 2.40 pace on the last 5 minutes just to get down to 130. In other words, I found it difficult to keep the heart rate low on the low waves, yet I found that I had plenty of room to go on the high waves without touching the cap. All I can think about is testing a 2K in the somewhat near future to see what type of impact this aerobic training is having.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
No comments:
Post a Comment