Last night was another row around my studio. I positioned my erg for a killer workout - 5 minute warm up, 15 sets of 1:40 on, 20 seconds active rest, and 5 minute warm down. Forty minutes total. Yes. The garage walls are still white.
If sweat equity is any indication, this rowing workout was a winner. My shirt was wringable and I had sweat dripping - from my legs! The short bursts of power made this a perfect substitute for an interval workout on the track. In fact, I was just shy of 400 meters for every 1:40 that I was on. The biggest difference was the 20 second rest barely gave me time to catch my breath before I was off again. I was able to drive my heart rate up to between 80% and 85% of max. The final tally was 7.2 kilometers - just shy of 4.5 miles. And puddles on the garage floor.
Today's plan will be a 10 mile tempo run if my body permits. My throat is a little scratchy and my nose a little sniffly. All that after bragging to my wife last night how the Emergen-C had kept the colds at bay. Grrrrr.