December 19, 2015

Made up from Tuesday.

A1. Hanging Bent knee L-Hold to straight leg L-Hold; 10 reps x 4 sets; rest 30 sec
A2. Spinal Rolls; 10 reps x 4 sets; rest 30 sec (start seated and slowly lower back onto the ground while maintaining a hollow position) 
A3. Bent Knee Hollow Hold; 40 sec x 4 sets; rest 30 sec 
A4. Side Plank Arch up; 12 reps x 4 sets; rest 30 sec https://www.youtube.com/watch?v=zM2ExVkFAtU

• All sets done as rx'd

+ 
90 sec Assault @ 225+ watts 
rest 2min 
x6 sets 

• Set 1: 232 (ave. watts)
• Set 2: 218
• Set 3: 225
• Set 4: 237
• Set 5: 229
• Set 6: 231

+ Rest was only about 5-6 Minutes

45 sec Assault @ 250+ watts 
rest 90 seconds 
x6 sets 

• Set 1: 318 (ave. watts)
• Set 2: 286
• Set 3: 300
• Set 4: 262
• Set 5: 279
• Set 6: 302

+ Rest was only about 3-4 Minutes (time crunch)

15 Sec Assault @ max effort 
rest 45 seconds 
x4 sets 

• Set 1: 594 (ave. watts)
• Set 2: 567
• Set 3: 539
• Set 4: 492 - nothing left in legs

So I definitely noticed that my legs (blowing up) were my limiter - rather than my breathing. Although, the 90 second efforts were significantly harder on my lungs than the 60 sec efforts last week. I felt fully bloated in my quads by Set 2 of first Round (you can see I dropped off for a minute) I really had to push hard to keep those watts over 225 on the first series. The 45 sec efforts weren't so bad. By the time I got to last set, I couldn't dig as deep.

I spoke with Jeff (Row coach) about what you had mentioned - my not being able to get past the localized fatigue (back on row, legs on bike) in order to actually get my HR into the zone it needs for building my aerobic base. He said that when they trained crew, in order to develop endurance - they make their athletes do super long (Z1 type) workouts - long and slow Rows or Bikes to develop the capillaries in the area needed for training whichever medium (eg. he said hiking won't translate very well to the rower or bike for eg.) He agreed with you, that I am probably so used to hitting short hard sprints, my body has no idea how to buffer the lactic acid, has never been required to - really. I told him you have doing (for example: 5 min row / 5 min bike x 3) which is the right idea - I guess it just needs to be longer (like an hour+). In a nutshell, log more hours on the damn rower / bike at even lower intensity than I've been doing so I don't flare up at all. 

Anyway. I know that's not great timing with the Open and all. Just making note.