Wed, 9/09/09: Completed 5 of 8 planned 500m intervals with 3:30 rest, because the erg died in the middle of the workout. I guess it as about 6600m in 33 minutes.
Thursday: off day
Friday, 9/11/09: NRoLW section 1, workout A/2:
1km warmup on erg.
Squats: 65 lbs, 2 sets of 15, 60sec rest
Superset:
Low row: 70 lbs, 2 sets of 15, 60sec rest
45-degree push-up: BW, 2 sets of 15, 60sec rest
Superset:
Step-up: 2 sets of 15: one BW, one 5 lbs, 60sec rest
Prone jack-knife: 2 sets of 8, 60sec rest
Last time this routine left me horribly sore for days. This time not as sore, despite still feeling Tuesday’s workout a little; decreased squat weight by 10 lbs, decreased step-up weight and probably most important, found a lower step (used step into Ted’s office this time instead of stepping onto the built-in drawer in the weight room). Really need an adjustable aerobics-style step.
Saturday, 9/12/09: 10016 meters in 56:37.
Sunday, 9/13/09: Race segments – 3x three segments of 1 min on, 1 off, where in each set of three I do the first as a start, the second at sustained race pace, and the third as a final sprint. 7040m in 42:05.
Monday, 9/14/09: NRoLW section 1, workout B/2:
1km warmup on erg.
DL: 65 lbs, 2 sets of 15, 60sec rest
Superset:
Dumbbell shoulder press: 12.5 lb dumbbells, 2 sets of 15, 60sec rest
Lat pulldown: 50lbs, 2 sets of 15, 60sec rest (I find these much more challenging on my home set-up – I used to use close to my own weight on the one at the gym).
Superset:
Lunge: 2 sets of 15: 10 lbs, 60sec rest
Swiss-ball crunch: 2 sets of 8, 60sec rest
Tuesday: off
Wednesday, 9/16/09: 250m, 500m, 750m, 1000m, 500m, 250m, with 1:30 minutes per 250 meters rest between segments. 6656m in 42:49
Thursday, 9/17/09: NRoLW section 1, workout A/3:
1km warmup on erg.
Squats: 75 lbs, 2 sets of 12, 60sec rest
Superset:
Low row: 70 lbs, 2 sets of 12, 60sec rest
45-degree push-up: BW, 2 sets of 12, 60sec rest
Superset:
Step-up: 2 sets of 12: 10 lbs, 60sec rest
Prone jack-knife: 2 sets of 10, 60sec rest