A1. Tibalis Raise; 25 reps x 3 sets; rest 30 seconds
A2. FHL Calf Raise; 25 reps x 2 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 2 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 2 sets; rest 30 seconds
2 sets:
Row 1K @ 2-4 seconds slower than target 2k Pace
Rest 2 min
Row 750m @ 1-2 seconds slower than target 2k Pace
Rest 2 min
Row 500m @ 1 sec faster than target 2k pace
Rest as needed on Bike Erg @ Low Damper/High RPM Spin until fully recovered
For the first set I based the times off of my goal 1:42/500m 2k pace and I held 1:46/500m, 1:44/500, and 1:42/500m pace respectively. I correctly anticipated my legs being shot after this, and planned to slow my pace for the second set. My plan for the second set was to do 1:50/500m, 1:48/500m, and 1:46/500m. However, I had some serious issues with my abs cramping during the second 1K. I was having issues producing the power necessary to hold that 1:50/500m pace during the last 350m, but my abs cramping made me drastically slow my pace and rest longer than 2min. There was a similar scenario during the 750m row, but I was able to hold my goal pace. After resting more than 2min to ensure I wasn't cramping during my last 500m row, I held a 1:42/500m pace.
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