my training has taken a back seat in the last 12 months, i put in many hours, but volume without direction has limited growth potential at best, and can be disastrous. the past 2 weeks have been dedicated to creating a schedule, to adding and subtracting certain elements and taking a little more control of my conditioning. for starters, my endurance sits somewhere between sucks and shitty on the continuum. i aim to remedy that.
warmup: 10 minute row
30 second hard, 90 second recovery, 16 intervals
the goal was to get 1 extra m per interval...
did i mention i suck at pacing.
my plan was to start at 150 m and work up from there, i thought it would be reasonable, and it might have been, but somehow my dumb ass did 163 the first round. i thought about calling a mulligan and simply starting over, but there was some self flagellation in order...
recovery shower: 2 cycles 4 minutes cold, 2 minutes hot.
silat: 1 hour
foam roller, pvc and racquetball work (nagging shoulder injury needs a lot of pressure to release) - 15 minutes