8-1-12

Wednesday- Aerobic Intervals

Row 30 sec @ 85%/Row 30 sec @ 50% x 20

- During sprint - High 1:55, Low 1:40 (avg about 1:45)

rest 10 min

Air Dyne 30 sec @ 85%/Air Dyne 30 sec @ 50% x 20

- During sprint - High RPM - 100s (last set I did 90 - 100), Low - 70 (never went lower than 70.)  Average was about 80

Comments - This felt really good.  Overall, my performance on the AirDyne was stronger than the rower.  I felt great throughout both, but I felt like I had more power during the AirDyne.  My RPMs got higher as I went on the AirDyne, where as my 500m pace dropped as I went on the rower.  I was doing to do some strength training afterwards but I was gassed. 

Food

- Breakfast - Turkey Sausage and blueberries

- PreWOD - Grapes and NO Xplode

Workout

- PostWOD - Protein shake (Almond milk and butter)

- Blueberries

- Sweet potatoes, eggs , feta cheese
Cheat pizza with the wife