AM
Track-style Warm-up - 20min
+
Run -16 x 60sec @ Threshold (170-180 / 90-95% effort); rest 60sec
+
Jog/Walk - 10min @ EN11
+
Hip/Knee/Ankle Mobility - 20min
Good lord this was tough. Running in the Nanos hurts my feet so they were in a good amount of pain before I even started. It wore off as the adrenaline kicked but, excluding that, this was really rough.
PM
Row - 30min for max distance
*track HR metrics / total distance / average /500m pace
Result: 7705m / 1:56.8 avg / 178 bpm avg
This was a PR and I'm pretty certain I couldn't have done much better than this. 2 crazy things happened here 1) I hit a 19:35 for the 5K which is less than 30 seconds off my current 5K PR of 19:08...2) my heart was really high almost the time but my PRE was low. I'm quite comfortable rowing at a HR of 170-180bpm. I really didn't feel a ton of fatigue until ~28:00. That's when I dropped it from 1:57 to 1:41-1:24/500m. My HR jumped, obviously, around this time. Good rowing session here. Obviously I need to improve but a PR is a PR, right?
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