26:00 Row, 19:30 Treadmill

Got a great surprise today -- I was told to go home early! Work's been weird this week because we're having weird funding issues with our client, so the money hasn't been set aside to pay us yet. Or something. Moral of the story is that we've been running a skeleton crew around here for 3 days now, and today they just gave up and sent everyone home at noon. So I had a nice workout, walked from the gym back to my house, stopped at SweetGreen for a salad and Pound for an iced Nutella latte. Delicious! Then I got to spend some quality time with the dog -- we read in the park together for an hour and a half. Or, rather, I read, and he interrupted me whenever he wanted me to throw the tennis ball. I meant to do some ab work buuuuuut the book was way more interesting...

I decided on a cardio workout today since I haven't actually done anything real since Tuesday (still not sure yoga counts). I'm starting to think about block workouts since my tri is in 2 months, so I split my efforts between the rowing machine and the treadmill. Tried to write down all of my distances, but sometimes I get really tired during my 'sprint' blocks and forget what I'm supposed to remember. I aimed for 2 sets of 26-minute pyramid-style intervals, but my legs were deathly on the treadmill and I only got through 3 of the 4 interval chunks.

Pre

Energy Level [1-5]: 4

Sore Areas: Legs, still... stupid Spartacus...

Yesterday: No alcohol, stretching workout

Environment: Indoors, warm

Workout
Equipment: rowing machine, treadmill
Work Time: 45:30
Program: Manual
Resistance: rower - 8
Incline: treadmill - 2.0

Row:

Minutes	Intensity [min / 500m]	Distance Traveled [m
0:00 - 3:00	~2:30	+ 595 = 595
3:00 - 5:00	~2:15	+ 440 = 1035
5:00 - 6:00	~2:00	+? = ?
6:00 - 6:30	1:50-	+ ? = 1420
6:30 - 9:30	~2:30	+ 585 = 2005
9:30 - 11:30	~2:15	+ 445 = 2450
11:30 - 12:30	~2:00	+ 240 = 2690
12:30 - 13:00	1:50-	+ 145 = 2835
13:00 - 16:00	~2:30	+ 580 = 3415
16:00 - 18:00	~2:15	+ 445 = 3860
18:00 - 19:00	~2:00	+ 235 = 4095
19:00 - 19:30	1:50-	+ 130 = 4225
19:30 - 22:30	~2:30	+ 605 = 4830
22:30 - 24:30	~2:15	+ 430 = 5260
24:30 - 25:30	~2:00	+ 245 = 5505
25:30 - 26:00	1:50-	+ 125 = 5630

Run:

Minutes	Intensity [MPH]	Distance Traveled [mi]
0:00 - 3:00	6.0	+ .29 = .29
3:00 - 5:00	7.5	+ .25 = .54
5:00 - 6:00	9.0	+ .14 = .68
6:00 - 6:30	10.0	+ .13 = .81
6:30 - 9:30	6.0	+ 28 = 1.09
9:30 - 11:30	7.5	+ .25 = 1.34
11:30 - 12:30	9.0	+ .15 = 1.49
12:30 - 13:00	10.0	+ .11 = 1.60
13:00 - 16:00	6.0	+ .29 = 1.89
16:00 - 18:00	7.5	+.25 = 2.14 (?)
18:00 - 19:00	9.0	+ .14 = 2.28 (?)
19:00 - 19:30	10.0	+.10 = 2.38

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total Time: 70:00

Day After
Sore Level [1-5]: 3
Sore Areas: General weariness

Comments
Looks like the gym refub-ed the rowing machines at some point recently. The wheel had been massively tightened -- pulling was harder than usual and I was almost being pulled forward on the return. I found the 2:15 pace hard to maintain for 2 minutes, and I'm not sure I got under 1:50 at any point. It's probably the reason those distances were a little short -- my splits should have been 600m, 444m, 250m, and 136m. Theoretically I should have gone 5720m ... goal for next time! Although I was ahead of myself by about 400m as compared to last time I did this routine, so, progress! Progress and goals! I also have to confess that I needed short breaks during the running. I think I took 10 seconds in the middle of each of the 9.0 minutes. Again, something to strive for.