Row 500m @ 10-12 seconds off max 500m pace rest 3 minutes x 6 Post Max 500m row time + interval times for each set *remember no BITCHASSNESS - get it done*
500 PR is 1:41 so I was happy to stay within the 10-12 sec limit. and yes, i did think fuck you, Chris, for last few sets. It helped focus me mentally.
*the last three were extremely painful--took everything I had to finish; my ab muscle popped over my rib digging on the last 100m of the final row and I couldn't get out of the rower--that hasn't happened in a long time . . . but I still managed to stay just under +12 seconds! :-) *
Could not get out of my head on this workout. Convinced myself that I wouldn't be able to finish after my legs started cramping during the third row. Huge fucking bitch today. PR=1:27.6
Ok there was definitely No bitchassness at 4pm rowing outside... Whoop! Craig, mikey and Kate I probably would've stopped if we weren't in such a close quarter in alley ha
My last PR in notebook was 154.6 So I stayed within 10 seconds each row... But this one was tough!
I actually didn't think this was horrible, and my back didn't crap (it usually happens as I hear 1k), it was more just hot as shit, annoyong, and the last one I got a bit asthmatic.
1: 1:34.8. RPE about 90-95 felt ok. 2: 2:27.6. Bout the 4th pull I started to feel it well up on my throat lasted thru 200m before I started to hurl. Too fast on the first one I guess. Didn't get off. Finished as above. 3: 1:36.8. Tried a steadier approach thru the first 250. RPE 95+ 4: 1:37.3. RPE 99-100. 5: 2:04.2. Like the second but no puking and tried to slow row thru the dirt. 6: 1:36.1. RPE 100%. I gave it all.
Dunno how to feel about the total performance. I have never completed. 500x4 at 100%. I felt good after the first so was surprised about the feeling in the second. Proud of recovery for the 3rd and 4th set. The 5th was more of a mental breakdown than physical. Upset about this. The last set I murdered and happy about.
I was able to keep 2 out of the 6 intervals within the 10-12 sec range. I had an issue with my shorts getting stuck in the seat of the rower (weird i know). Think its time to buy shorter shorts lol
grrr. Tried to keep under 1:49 after the third one. Learned a lot about my inefficiency as I get tired. Need to use more legs and not yank as much when I speed up my pace.
No idea what my PR 500 is. Initial goal was to keep it around 1:50, that clearly didnt happen. Glad i was able to stay under 2min but feel like I should have done better.
1. 1:51.6
ReplyDelete2. 1:48.1
3. 1:50.0
4. 1:52.8
5. 1:52.7
6. 1:52.6
500 PR is 1:41 so I was happy to stay within the 10-12 sec limit. and yes, i did think fuck you, Chris, for last few sets. It helped focus me mentally.
[P.R. Time: 1:26]
ReplyDelete1:33.6 +7.6
1:33.0 +7.0
1:34.3 +8.3
1:35.4 +9.4
1:36.8 +10.8
1:37.9 +11.9
*the last three were extremely painful--took everything I had to finish; my ab muscle popped over my rib digging on the last 100m of the final row and I couldn't get out of the rower--that hasn't happened in a long time . . . but I still managed to stay just under +12 seconds! :-) *
PR = 1:32
ReplyDelete1) 1:41.1
2) 1:41.9
3) 1:41.7
4) 1:41.6
5) 1:41.8
6) 1:42.0
1) 1:53
ReplyDelete2) 1:52
3) 1:52
4) 1:52
5) 1:52
6) 1:53
I'm not sure what my 500m PR is, but I left my bitchassness at home this morn, so..
Could not get out of my head on this workout. Convinced myself that I wouldn't be able to finish after my legs started cramping during the third row. Huge fucking bitch today.
ReplyDeletePR=1:27.6
1) 1:35.1
2) 1:36.1
3) 1:45.8
4) 1:46.8
5) 1:47.6
6) 1:42.0
1) 1:48.5
ReplyDelete2) 1:48.3
3) 1:48.6
4) 1:51.3
5) 1:52.2
6) 1:50.3
500m row- 1:40
Definitely not improving
1) 1:57
ReplyDelete2) 2:02
3) 2:06
4) 2:09
5) 2:07
6) 2:07
According to my notebook, my PR is 1:55. For row 4 I played with the damper and lowered it to three- it obviously didn't work. This was gross!
Ok there was definitely
ReplyDeleteNo bitchassness at 4pm rowing outside... Whoop! Craig, mikey and Kate I probably would've stopped if we weren't in such a close quarter in alley ha
My last PR in notebook was 154.6
So I stayed within 10 seconds each row... But this one was tough!
156.5
201.8
204.1
204
204.7
204.4
PR 1:29 (tested over a year ago)
ReplyDelete1. 1:31.5
2. 1:34.2
3. 1:42.2
4. 1:43.3
5. 1:45.7
6. 1:44.5
Um, didn't follow 10-12 second rule. No excuses.
PR is 1:54.00
ReplyDelete1) 203.2
2) 202.7
3) 203.4
4) 203.9
5) 204.7
6) 207.3
I actually didn't think this was horrible, and my back didn't crap (it usually happens as I hear 1k), it was more just hot as shit, annoyong, and the last one I got a bit asthmatic.
Oops! I meant to wrote craMp. Teehe
DeleteSpellcheck.
DeletePR: 1:27
ReplyDelete1: 1:34.8. RPE about 90-95 felt ok.
2: 2:27.6. Bout the 4th pull I started to feel it well up on my throat lasted thru 200m before I started to hurl. Too fast on the first one I guess. Didn't get off. Finished as above.
3: 1:36.8. Tried a steadier approach thru the first 250. RPE 95+
4: 1:37.3. RPE 99-100.
5: 2:04.2. Like the second but no puking and tried to slow row thru the dirt.
6: 1:36.1. RPE 100%. I gave it all.
Dunno how to feel about the total performance. I have never completed. 500x4 at 100%. I felt good after the first so was surprised about the feeling in the second. Proud of recovery for the 3rd and 4th set. The 5th was more of a mental breakdown than physical. Upset about this. The last set I murdered and happy about.
PR: 1:25
ReplyDelete1) 1:38
2) 1:39
3) 1:38
4) 1:35
5) 1:34
6) 1:40
I was able to keep 2 out of the 6 intervals within the 10-12 sec range. I had an issue with my shorts getting stuck in the seat of the rower (weird i know). Think its time to buy shorter shorts lol
join the short shorts crew!
Delete1.) 1:43
ReplyDelete2.) 1:42
3.) 1:44
4.) 1:46
5.) 1:48
6.) 1:46
Missed the 12 sec cap by 1 second on round 5...eghhhh
PR: 1:56
ReplyDelete1- 1:46.7
2- 1:46.8
3- 1:49.2
4- 1:52.8
5- 1:52.2
6- 1:52.2
grrr. Tried to keep under 1:49 after the third one. Learned a lot about my inefficiency as I get tired. Need to use more legs and not yank as much when I speed up my pace.
ME 500m 1:30
ReplyDelete1- 1:42.6
2- 1:41.9
3- 1:41.9
4- 1:43.2
5- 1:43. 4
6- 1:43.4
1:52
ReplyDelete1:55
1:58
1:58
1:59
1:59
No idea what my PR 500 is. Initial goal was to keep it around 1:50, that clearly didnt happen. Glad i was able to stay under 2min but feel like I should have done better.