Friday was a gym day. I found time during a busy day in the workshop to do a few strength exercises.
I was back on the water yesterday morning for a "brute power" workout. I did four sets of four (20 seconds at 100 strokes per minute/20 sec. rest/20 sec. at 100 spm) with moderate resistance on the boat. Maks didn't specify a recovery time after the second sprint of each rep, so I made it 1 minute. He told me to "make longer rests between the sets to (almost) fully recover," so I made that 3 minutes. It was definitely a hard session, but I didn't feel utterly exhausted after it was over.
We've enjoyed some cooler-than normal weather this weekend. This morning some rain moved into the area, and I paddled in intermittent showers. I did four sets of (5 min. at 56 spm/4 min. at 60 spm/3 min. at 64 spm/2 min. at 68 spm/1 min. at 72 spm), with a minute break between pieces and 2 minutes between sets. It was your basic longer endurance session, with the varying stroke rates forcing me to concentrate the whole time, making it pretty tiring.
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