Training Plan For When In Pain !
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Monday, November 7, 2011
Sunday, October 2, 2011
2K Row
2K 10-2-11
I have been limiting workouts due to a trigger point in my trap that would not go away. Its getting better but my pacing has suffered. I went out way to hard and had to hold on to get sub 7. I have been doing front squat and running intervals so workout was needed.
Thursday, September 15, 2011
300FY on AirDyne
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Airdyne
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I am lucky and at the Furman Fitness Center, where I work full-time we have the Rolls Royce of Airdynes "The Evo Comp". Its is belt driven so its smooth and quiet. If you are going to buy an Airdyne not question get the Evo !
245 Kcals @ 180lbs
Thursday, August 11, 2011
1k Row Time Trail
7:30am 1,000, Row Time Trail
Felt fast at the start and I was able to hold a sub 1:40/500m pace. Short and fast does not suit me well so sub 3:20 is a good time for me. I used to put in lots of time on the row a few years back and pulled 6:52 for 2k( 1:43/500m) @ 163lbs ! Hard to believe that I used to weigh 20 or so pound less than that I weight now.
Wednesday, July 27, 2011
OTB Big Dawg Blog Row Working
As you can see I did not start off very well but after the first few efforts I was able to find a way to generate more power. I was using less of my legs and more of my arms.
row sprints:
25 sec @ max effort
rest 2:35 off rower x 7
(rest 8 min actively)
25 sec @ max effort
rest 2:35 off rower x 7
Sunday, June 19, 2011
10 Min Row Test
Row for 10 min
Score = total avg watts divided by kg in BWT
(i.e. score = 258/78 = 3.31)
Brandon Chapin score= 272/83kgs=3.28
Below is the splits as you can see I could have pushed a little harder in the middle ( 4-8mins)
Tuesday, May 17, 2011
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