Thursday Night

I rode the Moots to coach at South tonight and after coaching stayed to lift with Doug.

2 rounds:

5 pull ups
10 push ups
20 crunches
20 leg lifts

2 x 10 curls
2 x 10 seated rows

Then had swim practice:

400 swim
300 drill
200 kick

12 x 75 on 1:20

1. fly drill
2. free drill
3. back drill
4. free drill
5. breast drill
6. free drill
7. fly drill
8. free drill
9. back drill
10. free drill
11. breast drill
12. free drill

5 rounds of:

4 x 25 on :30 sprint
2 x 50 on 1:00 easy
1:00 rest

(I only did 2 rounds)

Then I rode home and it was a lot colder on the way home, about 16 degrees

Good night all in all but being at LT from 5:30 to 9:00 is a bit much.

Death by Rowing = 500m sprint

I ditched swim practice and rowed a 300m warm up and did a 500m row for time instead. Absolutely painful, I have to go lay down........

Here is my breakdown:

meter - time - watt - s/m
500m - 1:34.2 - 419 - 37

Splits:
meter - time - watt - s/m
100m - :18.1 - 472w - 40
200m - :18.3 - 457w - 36
300m - :19.1 - 402w - 35
400m - :19.2 - 396w - 38
500m - :19.6 - 372w - 37

Here is the World Record as of about 1 month ago:
http://www.row2k.com/video/view.cfm?vid=6139

Pizza Night

3 x 10 push ups
3 x 20 crunches with legs up

Swim Practice:
200 Free

6 x 50 kick on 1:10
6 x 50 drill on 1:00
6 x 50 swim on :50

25 on :30
50 on 1:00
75 on 1:30
100 on 2:00
200 on 3:00
400 on 6:00
200 on 3:00
100 on 2:00
75 on 1:30
50 on 1:00
25 on :30

4 x 75 IM order on 1:30

200 cool down

Waterfall Glen

Bloomie(and Guiness) and I got about 1.5 hours of hiking/snowshoing at WaterFall Glen this morning. We started near the campground parking lot and hiked to the main waterfall and then traveled downstream along the river on some game trails, pretty much just following Guiness's nose. We crossed on the metal bridge and hiked back upstream crossing the frozen river a few times.

Inauguration Day

Katy and I got out and did about a hour of hiking and snowshoeing early this am. The snow in Bemis was about 6" deep of nice powder.

We traveled along Salt Creek following a few game trails and ran across 4 deer. We also saw some nice evidence of beaver activity(pic).

We were using Sherpa Yatra Trainers which are designed for trail running in the winter. Unfortunately the Company has gone out of business, but were very well respected in the snowshoeing community. We don't use them often enough, but I am sure glad we have them for days like today.

I also got 20 minutes on the bike trainer this afternoon.

Swim Practice:

400 swim
200 reverse IM

8x50 0n 1:00
25 free / 25 back

12 x 100 free on 2:00
odds are k/d
evens are d/s

4 x 4 x 25 sprint cycles on :30

200 swim

Monday

2000m row

middle 1000m:
20 sec - 300 watts
40 sec - 150 watts

3 x 10 Pushups
3 x 20 crunches with legs up

20 minutes on bike trainer

Friday and feeling better

Antibiotics must be working, cause I am starting to feel like myself again.
Its about freaking time!

2000m row
2 x 20 crunches
2 x 10 leg lifts

2000m row
3x10 push ups

2000m row
2 x 20 crunches
2 x 10 leg lifts

20 minutes on bike trainer

Back in the water

300 swim
400 pull
300 swim

5 x 200 broken RI'20 (1,3,5 free / 2,4 back)
50kick/100pull/50kick

10x50 on :50

200 cool down