Tuesday, July 16, 2013

Row 40 minutes (am)

1st 10 minutes: 2,139 meters; 2.20.2 (21) (142)

2nd 10 minutes: 2,224 meters; 2.14.8 (21) (154)

3rd 10 minutes: 2,326 meters; 2.08.9 (22) (164)

4th 10 minutes: 10 second sprint; 50 second easy recovery

8th & I (pm)

5 rounds, not for time, of:

2 muscle-ups & 6 pistols

For time:

20 pull-ups
20 ring dips
20 pull-ups
20 push-ups (hand-release)
20 pull-ups
20 burpees

10.00

Notes:  I'm glad that I rowed this morning instead of yesterday after work.  In fact, I may dedicate Mondays as a full rest day.  It feels really good mentally to have a full day away from training.  Anyways, today's rowing session went really well.  I now have a better idea of the impact certain paces will have on my heart rate.  However, I kept things conservative today because I wasn't sure what it would be like adding increasing intensity without any rest intervals. Did a great job of staying with my heart rate guidelines and actually felt the best during the 3rd 10-minute segment when I fell into a nice rhythm.  I can't find as nice a rhythm yet at the lower heart rate zones because my stroke gets a little choppy.  This was the longest session I've ever done on the rower and it felt quite good -- ended up rowing close to 8.5K in total.

My muscle-ups continue to improve, particularly when I remember to violently turn over the hips rather than simply "rolling" them through.  Pistols feel great on my left leg, but are still difficult on my right due to limited ankle mobility.  I was a little disappointed with my time on the conditioning segment.  I finished the same workout in 9.42 last October; however, I was a good 10 pounds lighter at that time.  It took me forever just to get through the ring dips today.  Need to keep hammering away at the gymnastics movements.