Training Log Archive: JohnW

Newberry to Chapin via Saluda River and Lake Murray. 20+ miles. We ran out of water and Gatorade. Refueled at Dreher Island Ranger Station. Last 30' was tough. We both burned out badly even after fluid replenishment.

Moderate run with George. I can feel the circuit training from yesterday. The squats in particular have made an impact. Very light weight at just 45 pounds, but with enough reps they can add up.

Rowers Workout - 1.0

Added triceps pushdowns to both versions.

10 X 4' w/2' RI

Max of 8.3 mph. Most of the time we were at 7.2-7.3 mph. Nice pace. Boat is tough to keep straight. Rudders is too damn big. Need to cut off some of the length. Keep one long rudder for rough water and one shorter one for calm conditions.

First 9 miles was about 1:18:10. Then I took it somewhat easy for the next mile. 1:28:00 total.

Felt really good. Avg of 6.9 mph after 9 miles.

Was not difficult to cruise at 6.8 mph. 7 mph and up was a noticeable tempo but nothing I couldn't hold for a good chunk of time. I was often at 7-7.2.

Conditions were mostly calm with a slight breeze aiding the 1st half of the trip. But I kept perceived exertion fairly mild during that time so I wouldn't drop in avg pace over time.