Monday am strength training and pm cardio

cportner

I am doing the "Perform" part of the new DH rowing app, but because of a very annoying cough that shows up every so often, I have not done the full version last week. Today I felt like the cough was getting just a little better, so decided to do both the AM and PM workout.

AM: a longish and fairly hard warmup (I am not a fan of split squats or lunges) and then decreasing reps/increasing weight heels-elevated barbell front squats. 10 @ 65 lbs; 8 @ 75 lbs; 6 @ 85 lbs; 4 @ 95 lbs, and a max set at the last weight, which ended up being 9 reps.

PM: Short and sweet. 9 minutes warmup and then 3 x 1,500 meters @ 2k+18, 2k+18, both at 20 SPM, and then 2k+12 or faster at 24 SPM. My 2k+18 is 2:07.2 and I hit that pretty closely on the first two and then beat the +12 pretty resoundingly. The odd sudden drops in speed are when I coughed up a lung 😉. I also blame the lack of breathing on the relatively high heart rate.

Timothy_Moores

The rowing aspect of the workout looks good, you hit your rate and splits on the ones where it mattered, the second one wavered a little rate wise towards the end but you reigned it back, and exceeded the split on the third one.

Not sure what your max HR is, but I would have thought 154 should be mid to high UT1 based on 139 being around mid UT2 for the first two, admittedly if you are still struggling with a cough and also not doing enough breathing then it would feel much worse.

I am still unconvinced by various weight based exercises, I will post about my sessions from Saturday and Sunday where I will discuss this point further.

cportner

Timothy_Moores Yes, the heart rates should not have been this high for a workout like this. I have never actually tested my max, so it is based on some of the possible calculations out there. Somewhere in the order of 170, with a resting heart rate around 45 (genetics, and, I used to be in very good shape when I was young ;-) ).