workout entry

[dichroic]

Sunday, November 15:
NRoLW section 1, workout B/4:
1km warmup on erg.
DL: 85 lbs, 2 sets of 12, 60sec rest
Superset:
Dumbbell shoulder press: 12.5 lb dumbbells, 2 sets of 12, 60sec rest
Lat pulldown: 60lbs, 2 sets of 12, 60sec rest
Superset:
Lunge: 2 sets of 12: 10 lbs, 60sec rest
Swiss-ball crunch: 2 sets of 10, 60sec rest

Saturday, November 14: erged 15013 meters in 1:25:14.
Friday, November 13: Day off (planned, though I probably should have had a day on anyway due to cheating Wednesday – but it was good to have a day off before the long piece)

Thursday, November 12: erged 7013 in 38:55: 2km at marathon pace, 2 km at 5km pace (mid 2:30s), 3 km at half-marathon pace (mid 2:40s)

Wednesday, November 11: Day off (Bad Dichroic)
Tuesday, November 10: Day off (planned)

Monday, November 9: erged 5011 in 29:15 (light recovery from previous day’d weights)

Mirrored from Dichroic Reflections.