Feb-28 Aerobic Development
Aerobic Warm-up - 15min
+
Airdyne/Row - 60sec @ HR 155-165 BPM
Rest - 30sec
x10 repeats
Rest 5min
x5 repeats
*15 total 60sec bouts w/ 30sec rest...5min rest b/t #10/11
+
Aerobic Cool-down - 15min (HR=100-120 BPM)
Total Meters Rowed / per 500m pace / strokes / min
1 - 303m / 1:39.0 / 26
2 - 272m / 1:50.2 / 29
3 - 256m / 1:57.1 / 26
4 - 253m / 1:58.5 / 25
5 - 254m / 1:58.1 / 24
6 - 251m / 1:59.5 / 24
7 - 250m / 2:00.0 / 25
8 - 249m / 2:00.4 / 25
9 - 250m / 2:00.0 / 25
10 - 250m / 2:00.0 / 25
Rest 5in
11 - 261m / 1:54.9 / 27
12 - 249m / 2:00.4 / 25
13 - 245m / 2:02.4 / 25
14 - 244m / 2:02.9 / 24
15 - 245m / 2:02.4 / 24
This was deceivingly hard in terms of holding back but then was an eye opening experience when even rowing a 1:55 pace shot my heart rate up above the target. Clearly came out of the gate hot...last 10secs of rd 1 heart rate shot above 165 target but then held it in check the rest of the training.
Total Meters Rowed / per 500m pace / strokes / min
ReplyDelete1 - 303m / 1:39.0 / 26
2 - 272m / 1:50.2 / 29
3 - 256m / 1:57.1 / 26
4 - 253m / 1:58.5 / 25
5 - 254m / 1:58.1 / 24
6 - 251m / 1:59.5 / 24
7 - 250m / 2:00.0 / 25
8 - 249m / 2:00.4 / 25
9 - 250m / 2:00.0 / 25
10 - 250m / 2:00.0 / 25
Rest 5in
11 - 261m / 1:54.9 / 27
12 - 249m / 2:00.4 / 25
13 - 245m / 2:02.4 / 25
14 - 244m / 2:02.9 / 24
15 - 245m / 2:02.4 / 24
This was deceivingly hard in terms of holding back but then was an eye opening experience when even rowing a 1:55 pace shot my heart rate up above the target. Clearly came out of the gate hot...last 10secs of rd 1 heart rate shot above 165 target but then held it in check the rest of the training.
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