Tuesday October 9th, 2012

A. Row x 1000 Meters @ 80%, for every 500 meters, take off 10 seconds of your best 500 meter pace

     - Rowed a 3:13 which ties my PR! Pretty happy with this. This took definitely more than an 80% effort and I paid the price (we'll get to that in a second!)
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Rest 5 minutes
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B. 10 sets of the following:
30 seconds of double unders/ 30 seconds rest

     - I have been failing miserably at Double Unders lately. Used to be able to consistently hit close to 100 with no problem. Lately I have been struggling to do sets of 30. Have experienced a lot of tightness in my Achilles (both feet) which I just can't understand. Anyway, today went OK with these. For the most part, I was going pretty much unbroken on each :30 set.
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Rest 5 minutes
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C. Row x 1000 Meters @ 80% effort, for every 500 meters take 10 seconds of your best 500 meter pace

     - Here is where I paid the price for going out too hard on that first row! I rowed a 3:29 which is a pretty slow pace for me at this distance. Oh well...at least I get to feel good about that 3:13!
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D. GHD Sit Ups x 10 fast reps x 5 sets

     - This will be the last time I do GHD sit-ups for a long, long time. The last few times I've done these, they have felt uncomfortable because of the back issues I've been having. Today they felt miserable and I just hope I didn't really screw myself up. Kind of ironic because I feel like my back has improved a lot from doing Back Extensions and GHD raises. But then I turn upside down on the same piece of equipment and it destroys me!! Off to the Chiropractor later today!