Anvil or Hammer

Lock Down

Posted in Cardio,Concept II,Kettlebells by Mike on July 5, 2007

I’m starting to get used to this morning thing. It’s weird though. I don’t really want to get out and train but I do want to do stretches and some of that kind of stuff. Maybe the actual workout will grow on me too, eventually.

20 2 arm swings
5 Windmill to OHS

20 sumo deadlifts
20 standing presses
20 rows
20 triple crushes
20 clean and jerks

I had just done my first goblet squat when the timer went off.

The warm up was actually part of the ten minutes. I may start to include that outside the ten minutes. It’s weird, I’m wanting to workout longer in the morning. I have no idea why. I guess I feel like I’m just hitting my stride at ten minutes.

I still can’t quite weigh in, in full clothes, under 250. I’m looking forward to that.
So, for starters, I closed the flue on the rower all the way, lock down. Let’s see how much of the rest I can reacall
Time 43:57
Average HR 161
Max HR 177
1000 meters 2:20 pace
1000 meters 2:15 pace
250 meters 1:40 – 1:50 pace
750 meters 2:30 –>2:15 pace
500 meters 1:50 – 2:00 pace
750 meters  2:30 ->2:15 pace
750 meters 2:00 – 2:05 pace
500 meters 2:30 –>2:15 pace
1000 meters 2:10 pace
1000 meters 2:20 pace

and then some. I can’t recall it exactly but you get the general flow, fast, slow, not a fast, slow, even less fast, slow.
I hait 10,000 meters again doing this.

3 Responses to 'Lock Down'

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  1. Chris Rice said,

    Pulling a 1:40 pace for very long sure sucks the wind out of your sails, doesn’t it? Nice rowing – you’re endurance is coming along nicely!!!

  2. Mike said,

    1:40 sucks, there is no other word for that discomfort. It sucks. I feel like I’m sucking air through a wet towel during and afterward. I was gonna say my endurance sucks, but yeah, it is getting pretty ok. I guess my cardio in general is doing pretty ok. I’m not breaking an y records anytime soon but I think I’m doing better than the average bear.
    I do think I need to work on my recovery. Right after I finish a harder series I’m just sucking wind. I barely pull at all, I drop down to 2:30 and after a few minutes start to build back up. I can’t think of anyway to do that except to do some sprints and limit my recovery time so I guess that is what I will have to do.

  3. Chris Rice said,

    Your program actually looks pretty good to me – just keep it up and I think the recovery will take care of itself given some time. And 1:40 is plain tough – in shape or not!

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