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  #11  
Unread 06-24-2017, 11:41 AM
Aathar Aathar is offline
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12003m
58:51
2:27/500m
110 watts
668 calories

Again it's harder muscularly in the second half, but breathing is easy. The plan for this block is 2 steady state sessions a week, and 1 each of vo2 and threshold work. Threshold will be 5*1500m, with half time rest. Vo2 will be 8*500m, with full time rest.
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  #12  
Unread 06-27-2017, 11:47 AM
Aathar Aathar is offline
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8*500 @ 2:00/500m, equal rest

8701m total
41:19
2:22.4/500m

This is the first vo2 workout. I warmed up with easy rowing the first 1000m, then started the intervals. The rest periods were just easy rowing, maybe 80 watts, since the focus was on recovering. The intervals were muscularly hard, and were somewhat hard breathing the last minute of each. I finished with easy 5 minute rowing.
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  #13  
Unread 06-28-2017, 12:26 PM
Aathar Aathar is offline
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12007m
60 minutes
2:30/500m
104 watts
659 calories

Since I am doing the intervals, the steady state must stay easy. Before I was at the high end of lsd range, and now it will keep in the middle.
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  #14  
Unread 06-30-2017, 01:03 PM
Aathar Aathar is offline
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12008m
59:24
2:28.4/500m
107 watts
664 calories

Focus is on keeping the splits consistent, which is difficult. The last 3000m is dropping less.
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  #15  
Unread 07-02-2017, 04:39 PM
Aathar Aathar is offline
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8*500m @ ~1:57/500m, with equal rest

8502m total
38:58
2:17.5/500m
135 watts
521 calories

I warmed up with 1000m of steady state at 105 watts. The intervals felt much better this time, even though I was much faster. I also recovered faster. Rest periods were light rowing, maybe 85-95 watts on average.
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  #16  
Unread 07-02-2017, 11:52 PM
JDPbrah's Avatar
JDPbrah JDPbrah is online now
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Posts: 102
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What benefits have you noticed so far? Do you row on the water at all? Interested in rowing
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http://forums.lylemcdonald.com/showthread.php?t=33258

"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
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  #17  
Unread 07-03-2017, 06:46 AM
Aathar Aathar is offline
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The main benefits so far are a slowly dropping heart rate, from the low 80s to mid 60s, more energy, better recovery between lifts, and it is somewhat meditative.

I don't row on the water right now, but will be able to in a few months.
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  #18  
Unread 07-04-2017, 12:41 PM
Aathar Aathar is offline
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12505m
1:00:05
2:24/500m
117 watts
705 calories

This was unexpected. The first 20 minutes were 2:25/500m, as they usually are, but there was no drop off. The next 40 minutes were incredibly easy, and I was only averaging around 18 or 19 strokes per minute.
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  #19  
Unread 07-05-2017, 02:11 PM
Aathar Aathar is offline
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Day off: light activity
5000m
24:27
2:27/500m
111 watts
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  #20  
Unread 07-07-2017, 12:46 PM
Aathar Aathar is offline
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12505m
59:54
2:23.7/500m
118 watts
707 calories

Only had half a pound of strawberries, a cup of milk, and a banana for carbs, so was a bit shaky. Other than that no issue.
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