120607 Learning to "LOVE" WBs & Rowing!

Sleep 8:30p-4a
Coaching 5:30-7:30
Training @ 9a

For time:
20 shoulder to OH 115#
200 wall balls
Row 2k


The breakdown was as follows: 
S2O 7, 3, 4, 4, 2 (3:30)
30s before I transitioned to WBs 
20 sets of 10 with the following splits for every 50
1st 50 in 3:30
2nd 50 in 3:40 (7:10)
3rd 50 in 4:30 (mental!!!) (11:40)
4th 50 in 3:40 (15:20 for 200) 19:20 for overall clock at this point


Slow transition again to the rower...went to get some water first.  



500m row splits: 
1st 500m in 2:14
2nd 500m in 2:17   Hands were super slippery to grip the handle for much of it. 
3rd 500m in 2:18
4th 500m in 2:08 (I could FINALLY see the light!)   i dug the final minute.  It hurt. 
8:57 overall 


29:30 for the whole kit & caboodle! Perhaps my longest since I started working with James. 


I was not thrilled about this one as anyone who knows me may imagine.  I was hoping to be faster.  I actually had the goal of PBing my "Karen" time during the wall balls (would have needed a 9:33 at the 150 mark & I was 11:40 for 150 I did a good job of taking it for what it was and working my way through it.  The old me would have been pissy about it the whole time and beat myself up over it, but I'm looking to be in this sport/my business for the long run not only physically but mentally.  
On days that I'm not feeling super motivated I just do what I can and sometimes I even catch some inspiration mid-workout and it turns out really well.  It's definitely my habit to get angry at myself & replay over & over where I should have/could have done better.   
I do acknowledge where I could improve (today and commonly for many the 3/4ers portion of a workout) as that is how I learn from each experience.   During track we always talked about the 400-600m of an 800 or the 800-1200 portion of a mile.  The 2nd mile of a 5k.  It's much easier to kick it in for a strong finish, but not so easy when you realize I'm halfway and this hurts...takes real focus & determination to push the middle.  I'll get there. 


It's all learning.  Learning & growing one day, one rep at a time.