Double

did a double workout on friday. it was good but long, did some biking and some rowing.

bike:
10 min warm-up

5 rounds of :
3 minutes standing rpm 60-65, gear 15
1 min seated recovery, rpm above 90, low gear

then 4 rounds of:
5 mintues standing, same rpm and gear
1 min seated recovery, same as above

then 15 min cool down

i drank some endurox r4 right after, and went home and ate my paleo snack to recover. Then did some stretching, caught up on hydration and headed back to the gym for rowing, about 1 hour later.

row:
30 min row, damper at 8
almost 7500m, usually rowing at 1:52/500m avg from what i remember when i looked at the screen.

i tired to watch the x-games while rowing but every time i did i slowed down. so instead i ignored the TV and turned the radio up. my hands hurt and my hamstring began to cramp towards the end, i think from dehydration.
after i ate a salad and ate a pound of turkey from rudy's. delicious.
i'm ready for the weather to be hot again, cold and rainy sucks