26 June

Training (830a)

Row sprint 30 seconds @100%
rest 3 min
x3
*Meters/Pace
1. 197/1:16.1
2. 198/1:15.7
3. 198/1:15.7
*These felt much better than I thought. Was able to hang on to about a 1:13 for the first 20 seconds and then started to fall off. 

+
Run 400m @85%
rest 2 min
x5
*1:32/1:30/1:31
*Tweaked my R Calf on the 4th run, it was my own fault, I should have foam rolled my calves since I hadn't run any in about 3 months and didn't do it. Felt it stretch a little and kept going and then felt it give and hobbled me. Similar to what happened with the box jumps, should be fine in about 2 days. Works out well with a rest day tomorrow and then no running until next week. No worries. 

+
Airdyne 5 min @85%
rest 2 min
x4
*wow, you can tell I haven't been on here in a while. It's amazing how I went from being really good at AD to turning into a 12 year old schoolgirl on that damn thing. 
1st - 350 Avg Watts/121 Cals
2nd - 297 Avg Watts/114 Cals
3rd - 283 Avg Watts/103 Cals
4th - 277 Avg Watts/104 Cals

I would be lying if I told you I was looking forward to the amount of work it will take to get my Aerobic Base back but that's life, I guess everyone would do this if they got to only lift heavy shit all the time and never had to do the dirty work...