My favorite L3 and a morning run

Saturday:  I briefly debated going rowing on Saturday morning, but between a forecast for rain, and the need for sleep, I decided against it.  It was a good decision.  I slept 10 hours and woke up feeling good!  My wife and I had some errands to do, and we had a late lunch.  By the time I had digested lunch and finished some grocery shopping, it was around 7pm before I got around to working out.

I wanted to do a workout with a bit more intensity, so I opted for my favorite wolverine plan L3 workout.

  • 15 x 3′ / 1′ rest
  • Target pace: 1:55

I have managed to do this workout sub-1:50 when I am in really good shape.  I am not in really good shape.  I am also not sure how well I do on faster workouts on the dynamic rower.  Anyway, it was a target.

It started off OK, but by the time I got deep into the workout, I realized that I had started too fast.  The wheels started to come off after the 10th interval and I just did the best I could the rest of the way.  No handle downs, or form breaks, just slower and slower splits.

4-22a

PM version of power

PM version of pace, considerably more generous than the interval summary below.

Workout Summary - media/20170423-0010230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13682|60:00.0|02:11.6|192.1|25.1|163.4|181.0|09.1
W-|11661|45:00.0|01:55.8|227.4|24.9|163.2|180.0|10.4
R-|02040|15:00.0|03:40.6|068.5|26.1|164.3|180.0|02.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00795|03:00.0|01:53.2|233.2|23.6|140.4|155.0|11.2
01|00792|03:00.0|01:53.7|236.9|24.1|150.6|160.0|11.0
02|00790|03:00.0|01:53.9|235.3|24.0|154.2|164.0|11.0
03|00792|03:00.0|01:53.7|233.8|24.2|157.5|167.0|10.9
04|00788|03:00.0|01:54.2|237.2|24.5|160.6|170.0|10.7
05|00790|03:00.0|01:53.9|234.5|25.5|162.8|172.0|10.3
06|00788|03:00.0|01:54.2|232.4|24.9|164.5|172.0|10.6
07|00784|03:00.0|01:54.8|233.1|24.7|166.8|176.0|10.6
08|00784|03:00.0|01:54.9|233.6|25.3|168.8|178.0|10.3
09|00772|03:00.0|01:56.6|228.1|25.9|170.8|179.0|09.9
10|00766|03:00.0|01:57.5|221.1|25.5|170.5|180.0|10.0
11|00758|03:00.0|01:58.7|209.4|24.8|169.5|177.0|10.2
12|00749|03:00.0|02:00.2|207.6|24.4|169.3|177.0|10.2
13|00762|03:00.0|01:58.1|224.0|27.0|171.5|179.0|09.4
14|00752|03:00.0|01:59.6|210.2|24.8|170.2|180.0|10.1

That was really hard!  Glad I did it though.

Sunday: Up around 8 after a good nights sleep.  Felt a bit stiff and sore from the workout the evening before, but I wanted to get a quick workout in before I hopped a plane to go to Seoul.  I wasn’t really in the mood for an erg workout, and it was a nice day out, so I decided to go for a run.  Nothing fast or fancy.

I did a loop that was about 7km.  It took about 37 minutes.  It’s been a long time since I’ve run outside.  It felt very awkward at first, but I settled in after a few minutes.  My knees started to complain a bit after about 4km, and the irresistible lure of home home made me speed up a bit at the end.  My legs are nice and sore now.

I don’t think my knees could hold up to running on a regular basis, but I think I should try to do it a couple times a month.  I really enjoy it and it’s great cross training.

4-23

4-23b

Now I’m over northern Canada somewhere, with 8 hours or so until I get to Tokyo.  I change planes and continue to Seoul.

I get in at 10:30PM local time.  I will try to grab a short workout before I leave the hotel at 8am on Tuesday morning.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s