Friday, March 25, 2016

Friday - Mar. 25

15 SuperSets
 - 500m Row (1:38.5, 1:39.1, 1:38.5, 1:38.3, 1:39.3, 1:38.9, 1:39.2, 1:39.0, 1:38.5, 1:39.1, 1:39.2, 1:38.3, 1:38.5, 1:38.3, 1:37.7)
 - Pushup x20
 - Decline Situp #1 x20
 - Total Time: 1:01:30

No time to rest.  Dressed for the weather and out the door for a run.

Road Run
 - 6.9 miles
 - 1:03:20
 - pace 9:05
 - aveHR 148
 - maxHR 164

I knew today was going to be the big day of the week.  I started the 500m rows with the confidence of being able to hold sub-1:40 for 10 sets, so what's an extra 5.  These were challenging, legs were being felt right from the start.  Pushups and situps were without difficulty and allowed me to focus on the rows.

My time window was precise today, so no time screw around.  Swapped my t-shirt for an long-sleeve thermal, wind vest, light hat/gloves and out the door I went.  Goal was for 6 miles and ended with 6.9.  I was very happy with my heart rate during the run, as I've finally achieved a moderate HR with solid pacing, for me at least.  Started to feel my IT bands over the last 2 miles, but nothing major.  Stretching and foam rolling the rest of the day.

Time to rest and refuel.  GREAT day.

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