Week of 130325...Open 13.4

26-Mar
AM
Row 400m @1:59
rest 2 min
x4
rest 6 min
x4
Slept like 8:30-7am.  It was incredible and I could have slept longer.  Turned off several alarms.  Was planning to have the morning off from coachign but then I showed up at 9am and ended up covering a coaching shift until 11am.  But row repeats were better.  We had an interview with the local paper at noon and I was just finishing my third set when the guy arrived so I called it at 12.  FELT like the easiest week of rowing in about two months or more.  1:59.6-1:59.7 pace for all except final one was 1:58.5 being that I knew I was stopping early I picked it up and finished strong.  One second faster was a ton harder. 

PM
A. Push press clusters 3.3.3.3x3; rest 30 seconds/rest 3 min

103lbs, 113lbs, 123lbs
B. Split jerk; 2, 2, 1, 1; rest 3 min 133lbs, 143lbs, 153lbs.  Finally getting some confidence back here. 
+
3 rounds for time:
2 rope climbs
6 parallete hspu
20 pistols
100m farmers walk 70#/hand

Rnd 1 4:00 HSPU were 4F, 2

Rnd 2 7:20 HSPU 3, 3

Rnd 3 10:40 HSPU 3, 3.  Started linking them faster as time went on. Final FW was UB.  First two I reseted at 50m which was probably more like 40m....went length of the gym...it was snowing outside.  Yes, snow.  :)

27-Mar
AM
Swim 30-45 min z1

Did today's Being with 45 min Z1 Airdyne and 1 min gymnastics play every 5 min

PM
Airdyne 30-45 min z1  60 min hike in woods 

Covering extra shifts at gym.  

28-Mar
Was busy with coaching this morning.  Had 30 intervals on AD with 1 min at 85% and 1 minute off.  Cut some of the rest down to get through various pieces, but ended up completing the 30 intervals over three different portions.  A set of 12, set of 8, and final set of 10 throughout the morning. 

The sun was shining so went to the woods in the afternoon.  Was scheduled to do 13.4 in the PM, but was feeling run down, wanted a coffee before the workout, but knew I was opening at 5am the next morning and didn't want to be staring at the ceiling all night so I opted to bump it a day. 

29-Mar
Ended up not sleeping well afterall which was a bit frustrated at myself for not just getting the workout over with. 
Coached 5&6am then went back to the office, laid out two yoga mats and took two 45 minute naps.  
Manual therapy at 8:45 and then hit the workout around 10am. 

Camera cut off within last 30seconds.  Coming off the bar at 10 on the 15 T2B was completely unnecessary and I paid for it, as I never got my rhythm back for the set of 5.  This sucked a bunch of time for C & J reps. Interestingly, I hadn't done any singles, but I had watched Julie Foucher's video twice on the Games site and I saw her go to singles after the round of 15.  Without a plan for myself that is exactly where I went.  Corey was yelling at me to link them and hang onto the bar, but I didn't listen for the first three singles and then did a double at the end of time.  Felt way too good at the end.  Still gotta learn to dig after shit like this b/c this is definitely a workout I know is right in my wheel house, but I just need to attack and keep attack.  I was way too passive the last 90 seconds.

Ended with 95 reps.

PM hike ~75 minutes

Saturday 130330
I did Friday's training: 

25 squat clean for time @ 120 (had 20 reps in my head.  7 TnG then 2 then singles til end) 2:32

Rest 7min

AMRAP HSPU in 2min 40 (25, 5, 5, 5)

Rest 1 min

Row 800m @90% 3:16 (2:02-2:03ish pretty comfy)

Rest 1 min 

AMRAP HSPU in 2 min 33 (15ish, sets of 3-5 and a couple single sets at end)

Rest as needed

+ 

15,12, 9, 6

ghd sit ups

DU's

Burpees

DU's

BJ 24"

DU's

11:35-DUs were limiter.  i tripped at least twice each set...tried that new rope for the first time and it's too short for me despite being made for a 5'4 individual.  

PM Moderately challenging 1;30-two hour afternoon hike on parkway (didn't pay attention to time so don't know exactly) 

30th: -Sunday the 31st.  Judged three more heats of 13.4 and then got to the rower. Motivation to row is way low. Stingy voice was battling me this morning. 

Row 200 m @ 95%

rest 2 min x 4

46.0/1:55

45.6/1:54.0

45.3/1:53.2

44.7/1:51.7

+

Row 400 m @ 90%

rest 2 min x 4

1:34.1/1:57.6

1:34.7/1:58.3

1:35.8/1:59.1

took long break maybe 20 minutes and then came back for one 600m

+

row 600 m  @ 90%  2:24.9/2:00.7 

rest 2 min x 3

+

row 800 m @ 90%

rest 2 min x 3

(diff speeds per set, gets slower as you progress)

Found myself questioning whether it was 90% all out or 90% aerobic.  Felt like doing this at 90% all out today would mess me up for Tuesday's intervals and I just didn't have the mental capacity to sit there and row.  Or at least I chose to not have it.  It's been a personal battle for me to accept one day per week of rowing intervals, but I feel like two days per week-at least this week was overkill for me.  I do feel like I have improved a lot with rowing which has been the intent.  I've definitely learned that it's often all about how much I want it on days that I'm tired, but when I feel well recovered I can hold just under 2:00 or just above 2:00 for some time...obviously depending on the distance....will I ever move on from weekly rowing intervals??  I'm about ready to trade it in for some of my other least favorites...squat cleans, thrusters, wall balls, squat clean thrusters...I know I may regret saying this, but just putting it out there.  :)

PM hike of 60 minutes with Mom & Corey on BR Parkway.