Airdyne and KBS

Warmup 6 minutes 70 calories

4 min - 96 calories
2min break
3 min - 71
2 min break
2 min - 51
2 min break
1 min - 31
Total = 249
Cool  down = 52

COMPLETE THE FOLLOWING CIRCUIT 2 TIMES:
* 8 Halos (each side)
* 10 Goblet Squats
* 8 Overhead Presses (each side)
* 15 Kettlebell Swings
* 8 Bent Over Rows (each side)
* 6 Front Rack Reverse Lunge (per side
25 calories easy between round

Airdyne Intervals

Airdyne workout


10 minute warmup

11 Rounds of

10 sec all out
45 minute recovery

5 minute cool down

KB straight arm situps

2nd Time Around Row'd Royalty 19.3

I was so disappointed in my performance on Saturday that I knew if I didnt make another run at it I would be knocked out of first.  I realized I havent been rowing nearly as much but i hadnt back in 2017 when I did a 10k under 2min/500 split.

My recent approach has been to start the work and finish with 15-30 minutes before the deadline.  Tonight was the same thing,


I felt so much better at the start and had recorded the times to beat and had a plan to try to average 1:58.    I knew that if I could get to 5k on pace I could beat my first score and then I had enough of a cushion that I could survive a crash and burn.   That crash and burn didnt happen.   Redemption Row! Its nice to have a strong field to keep things interesting. 

The Plan!

2nd Times a Charm

This didnt go as planned

Moderate Intensity

30 Minute WOD

Every 50-60 Calories stop and do a KB/DB movement of 25 reps

- KB V-ups alternating legs and 25 pushups
- DL and then high pulls
- Goblet Squats
- Clean and Lunge
- Curl and Press
- KB V-Ups

Airdyne

After yesterdays Row'd Royalty debacle I decided to just do some steady airdyne workout.  Ended up with 750 Calories at  moderate pace.

"Gibraltar" Row'd Royalty 19.3

"Gibraltar" > 14k (2× 7k)
Scores:
> 19.3A - Total Time for 14k
> 19.3B - Fastest 7k

Normally I would have been looking forward to doing this as its not a red line workout but really about your endurance.  This was not a good thing since I have been sick all week with a cough and stuffed up head.  This type of workout although measured was wicked long and not a great entry to working out again.   I had a plan but I realized that plan was not going to be achievable about 5 minutes in when I was already laboring.  I considering quitting 2k in but decided to just gut my way thru it.

Row'd Royalty 19.2 Redux

I hadnt really planned to do this one again.  I have got a sore throat and this morning had a hard time getting out of bed.   But the more I thought about the workout the more I wanted to try again.  I felt like I didnt need to work any harder but just do the hard work in a different sequence.   The first row really mattered and the last two but the 2nd interval (500M) was really a chance to recover before the longer third and fourth interval.   So I mapped it out and did a short warm up on the airdyne.

If I missed the first interval goal I was just going to shut things down and call it a night.  First interval was actually below target which meant that I could really be conservative in the 2nd interval.  So after 2 intervals I was right on track.   Interval 3 was a lot shakier but I was ok with being just a bit behind as I didnt lose too much time.  It was all going to come down to how badly did I want to suffer.  I played it safe out of the gate on the last interval and then really started to push to the limit with 250meters to go.  Did it.  Nothing feels better than going out and making a plan happen.  Not quite Tom Brady winning a conf championship but a sense of accomplishment.

Compare to 1st time:

Compared to last year in reverse order:

Anthony if you have read this far I know its way too much thinking and planning and analytics.   Sorry not sorry I love that part.