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.
Glen, I have been hitting the erg once a week or so myself and love the workout. As of now, I just get on there and row 10K, but I am going to take some inspiration from you and begin using it as a speed workout of sorts.
ReplyDeleteGreat Workout Glenn. Hope you can fend off this cold and keep it away. Good luck on your tempo run. have a good one.
ReplyDeleteI assume the "erg" is a rowing machine? I did some of that when I did Crossfit. I liked what it did for me. ;)
ReplyDeleteSounds like a great workout!
ReplyDeleteOkay, your postings are slowly getting me into the rowing thing. If I bought an erg, I wouldn't know where to put it though. Our garage does have white walls, but way too much of anything and everything else people put in their garage. At least I can park one of the cars in there.
ReplyDeleteyes work does get in the way of my blogging!
ReplyDeleteI love it when there is sweat on my legs! That used to only happen during intense bball workouts so its nice when it happens cause it reminds me the good old days!
Hope you got out for the run! it snowed again here today so i the sidewalks wont be clear for running : (
I loved that your shirt was wringing wet and your legs were sweating. Nothing beats a workout like that. Sorry your throat is sore and such...take it easy if you must! I take the Emergency-C right out of the package and just down it with a swig of water...just get 'er down! Ha. Have a great week!!!
ReplyDeleteI planned an interval workout on the rower too, only the floors at the gym were too slick and within the first attempt I "slide" into the nearby elliptical. Embarrassing!
ReplyDeleteHi Glenn...I answered your question over on my blog from saturday's post. Nice workout!
ReplyDeleteBTW, another thing you can google is "plyometric" exercises. They would also build muscle and speed. There are lots of good ones. Have fun! :)
Vitamin D will work even better than C at helping avoid or shorten your cold..try it! D3. You can do 8000 IUs for a couple days, then down to 2000-4000.
I still think Emergen-C is the bomb. We take it religiously here! I hope you are healthy and not feeling sick, REST up, that's the key!
ReplyDeleteWay to go, Glenn! A sweat-wringing shirt is an awesome accomplishment. Hopefully, you sweated out most of the cold germs and you'll be spared coming down with it.
ReplyDeleteyour studio huh? spices up the garage a little, that's for sure :)
ReplyDeletehope your tempo goes well today! i had a pretty good one yesterday evening myself, surprising b/c i've eaten a TON of m&m's lately. perhaps the secret ingredient?