Monday July 30
Cardio
Came in for another rowing session and had first wanted to only concentrate on technical stuff. Started with two slow 500 metres on my own as the guy who would help me out, was busy.
1: 500m in 2:35,2 min (+1s) – 11551 m/hr (-47)
- aveW : 84 W (-9)
- kcals burnt: 27kcal – 596 kcal/hr (-7)
2: 500m in 2:40,9 min (+4s) – 11231 m/hr (-320)
Blegh, I felt quite disappointed about the poor performance and went downstairs for an espresso and a chat to that same guy who came up again and said that contrary to what I was told should get most of the force out of my upper body but do push back as hard as I can with my legs. And said I should slow down a LOT more when decelerating as otherwise I’d be pulling against air, since the spinning wheel inside would still keep winding. So: lesson learnt, accelerate as fast as possible, try to use the legs, but not lean forward too much as it hurts my ankle/psoas too much to do so (plus is tiresome for me). Also learnt to breath out when pulling back.
Pushed a few buttons and decided why not do a 2000m. Shot off as a cannonball and hit 2:10 on average for the first 500m but then was near completely wasted and almost had wanted to give up at the 1000m mark. Recovered a tiny bit and got to
2000 m in 9:49,5 min (-101s!)– 12214 m/hr (+1794m), a major improvement over the first 2000m. Yay!
- AveW = 109 (+41)
- kcals burnt: 110 kcal – 672 kcal/hr (+141).
It wasn’t the fastest split time as this happened last Thursday, but that was on a 1000m distance.
I was more wasted this time though, mostly because I’d started way too fast. With a slightly more moderate pace, I’d have been faster on average.
Walked back home with a smile on my face but feeling quite spent!
WO-Carbs: didn’t bring any but put 2 lumps of sugar in my espresso and had a peppermint.
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