It's a cold, stormy, snowy, windy day out there. That's my son Sam, above, bundled up but not looking very comfortable. I won't be doing my planned Sunday long(ish) run. My workout today will be snow shoveling, perhaps mixed with a walk in the storm. It's a good day to stay inside.
I had a brief 5K run on the treadmill on Friday morning: 27:48 total time with the last 3K at 5:00-5:10 pace.
Yesterday was the monster, my most important workout of the week, 23K on the rower. Other than the low back and butt pain that starts to gang up after an hour or so I felt pretty good throughout. My effort and pace was consistent and I even had enough juice at the end to put the hammer down a bit.
I took a split after the first 3k (11:46, HR 110) and then every 2.5K:
9:50 118
9:52 116
9:51 118
9:50 118
9:50 118
9:51 119
9:51 120
9:38 128
The workout gives me 58 rowing Ks for the week, and 71 total Ks. I'd hoped to tack on another 10-12K of running today but it won't happen.
I had a brief 5K run on the treadmill on Friday morning: 27:48 total time with the last 3K at 5:00-5:10 pace.
Yesterday was the monster, my most important workout of the week, 23K on the rower. Other than the low back and butt pain that starts to gang up after an hour or so I felt pretty good throughout. My effort and pace was consistent and I even had enough juice at the end to put the hammer down a bit.
I took a split after the first 3k (11:46, HR 110) and then every 2.5K:
9:50 118
9:52 116
9:51 118
9:50 118
9:50 118
9:51 119
9:51 120
9:38 128
The workout gives me 58 rowing Ks for the week, and 71 total Ks. I'd hoped to tack on another 10-12K of running today but it won't happen.
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