rest

rested yesterday, run today, update coming

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

run

ran today. nice cool weather for running. very windy though, about 18mph sustained. horrible in one direction and pretty good crosswind side to side.

3 miles
7:52 avg
23:36 total time
354 cal

rest

today was my rest day, so i did just that. its always good to rest up and eat lots of delicious paleo foods to fuel for the rest of the week. bed now

run

today i ran a quick 3 miles before lunch. i've been using my trigger point stuff after every run because i had my calf tightness come back. i need to start going to massage again but it gets expensive quick and with no sponsor i'm not made of money. the tigger point is helping for sure and more stretching out after runs will help too i'm sure. the weather was great today, calm wind, sunny and cool. i did a straight out and back. i am so weird about getting to half way points and going to another gear for the second half but its been working so far so i keep with it.


3 miles
7:33 avg
22:41 total time
351 cal