AM
Aerobic Warm-up - building through HR zones ~ 10min
+
Row - 4 x 10sec @ 100% effort, rest 90sec (goal: sub 1:10/500m pace)
Result (fastest shown) - 1:11 / 1:09 / 1:09 / 1:10
That's so hard to get it under 1:10. I must be missing something within the mechanics. I think I'll film this next time.
+
Row - 1k @ Threshold (170-180 BPM / 90-95% effort)
Rest-walk - 3min
x4 Sets
Result - 3:46.0 / 3:48.2 / 3:50.2 / 3:51.4
This was better than last time, however it was still aggravating. I figured out the pacing I needed to hold to not be slower than pond water thanks to the 30 minute row for distance (around 1:53-1:57). PRE was still low for that high of a HR.
+
Jog/Walk - 10min @ EN1
+
Ido Portal Squat Routine #2
PM
20min AMRAP @ EN3 effort (160-170, report difference b/t Jun-2/Jun-9 on blog)
20cals Row
20 Russian Swings @ 53#
20 Sit-ups
20 Lateral Plate Hops (45#)
*control pacing on each movement to maintain HR in desired zone
Result: 5+6 (406)
Thinking back on this, comparing to June 9, I'm pretty sure I forgot to do the sit-ups because I don't remember doing them. However, I could be wrong. I do remember that I was about 5:00/RD last time (which would have come out to 4 rounds). This is rookie, man. How could I forget to do a move? Bullshit. Needless to say, I'm almost 100% certain that I bettered my score a over a full round compare to last week. I need to work on my memory and focus. Goddammit.
Food
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