Intervals - rowing
--4 x 1000m, 100m active RI (19:37*)
--4 x 100m, 50m active RI (2:41)
Core Circuit x 3, 60RI between rounds
--static inchworms x 5
--V sit-ups x 5
--straight-leg windshield wipers x 5 each side
--Swiss ball back extensions x 10
Finisher x 3
--slosh pipe overhead walk x ~30yds
--2-hand cinder block overhand throw x 4
* denotes estimated time
Notes:
--I didn't think the rowing intervals all the way through (should've initially planned to do this for time), so I setup my time/distance meter improperly, meaning I did the first 1000m on a distance countdown instead of just letting the meter run and taking the final time while just tracking the distance for my waypoints. In this case, I timed the final three intervals (100m RI + 1000m work) correctly, took the average time per interval, and added it to the three-interval total to get the final four-interval time. The sprint intervals weren't an issue since I'd figured out the timing issue by then. In the future, I hope to just do the whole thing for a single time rather than break it up into two different sections.
--Regarding the "active RI," my work pace on the 1000m intervals was 2:00-2:10/500m, so the active RI pace was a little over 3:00/500m; for the 100m intervals, work was in the 1:40-1:45/500m range, active RI again a little over 3:00/500m.
--I knocked off some prescribed reps from the core circuit since I was still pretty fatigued from yesterday's core work. Ideally, I'd have a day between core workouts, but that's just not an option this week.
--I added on the finisher because (a) I haven't played with the pipe in awhile, and (b) I wanted to throw something. Voila.
Quote:
Originally Posted by DanceDiva
Damn, I do like the succinctness of your workout description. When I try to apply the same to my own, it just doesn't seem to convey all of what I'm thinking about the workouts.
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Thanks. It comes from years and years of BS
Quote:
Originally Posted by DanceDiva
Could you give a description of a flag?
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Also known as a
dragon flag. Mahler is notorious for these, and Terry isn't too far behind.