1 minute intervals; Row metcon

1500

500m row

CFE intervals:
1 minute on, 1 minute off, 1 minute on, 50s off, 1 minute on, 40s off, 1 minute on, 30s off, 1 minute on, 20s off, 1 minute on, 10s off...back up the ladder until 1 minute on, 50s off, 1 minute on.

Done on treadmill:
Pace - 5:52 min/mile (4:49 for the first and last minute)
No incline


2030 PT

4 rounds for time:
500m row
15 power cleans, 95#
12 thrusters, 65#

Time - 31: 08

Shoulder stretches

• Notes: Definitely picked the wrong WOD to double up with. Run intervals felt really good, they were tough but about the right difficulty. One thing I like about treadmills is that they force you to hold a certain pace. It's more difficult to go "all out" but I like the added mental aspect about knowing you have to hold a pace. The WOD was brutal. Had to walk a good way to get to the rower which was a pain in the ass, but the walk probably helped. Cleans were the toughest, thrusters were all unbroken.
• Body: calves are still sore, and I can already feel my back is going to be trashed tomorrow from the rowing and cleans. Side note, my knee was bothering me more than usual on the warm up tonight but it subsided right when I started rowing. Either way, gonna take it easy and get some pool work done in the next few days.
• General: Starting to feel just very slightly overtrained. It has been a while since I have taken a low intensity week or a longer break, and I am thinking maybe this weekend would be a good time to spend in the pool just getting some recovery. Most likely its diet related, something that I could always improve.