Friday

Everything felt alright this morning.  I was a little delayed getting to the gym because I had to stop and pick up more endurance Sport Beans from Fleet Feet.  Ended up getting there a little after 2:00.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.  Couldn't foam roll because an older guy grabbed the one foam roller before I could get to it.

First:
I'm thinking about doing a mountain trail race in November, so I want to start doing a Stairclimber work out each week.  Figured this was a good day to start.  Got on it starting at level 8, bumping it to level 9 after 10:00, and then bumping it again to level 10 after 20:00.  Totaled 30:00.  I was disgustingly sweaty.  Like pools of sweat on the machine.  Gross.  I would guess that has something to do with the lack of airflow on that machine but who knows.  Quads felt good though, no issue there.  Going up steps feels like you're using more calf than anything.

Second:
Runner's core wod.  Two rounds of 45 seconds on each of 6 exercises.  Everything felt pretty good.

Third:
Decided to try a 1000m rowing time trial.  Ugh.  Did not feel awesome.  Set a goal to get as close to 3:30 as I could.  That meant averaging 1:45 per 500m.  My PR for 500m is 1:31, so doing a single 1:45 is easy.  Doing two 1:45/500m back to back is not so easy.  Came very close to falling off the machine at the end.  Woozy, arms hurt, shoulders hurt, legs did not want to stand.  Finished  with a PR of 3:32.8.

Fourth:
I was debating whether or not to do this, but then I put on my big boy undies and went and did it.  Just a short, but quick, 1.5mi barefoot run on the grass soccer fields in my VFF.