Back To 4 Workouts (or More Rowing!)

I finally had another 4 workout week. It had been about a month since my last 4 workout week, and I’m not totally sure how that happened. I’ve been trying to stay on top of getting in 4 workouts every other week, but no matter what happened I’m getting back on track this past week.

I thought with all the rowing we did last week, this would be a light rowing week.


It wasn’t as bad as the rowing last week. All of the rowing segments were on the shorter side and some of them were just sprints.

I’m noticing that my rowing form is getting better each week. And I’m able to bend my legs in a more upright way than I did before (my legs used to have to bend more toward the side like a butterfly stretch during rowing). And I’m finally feeling like I’m able to row with very few issues caused by my hips.

I’m still struggling with getting the wattage up high enough, but that’s a tough thing to improve on. There are times where it is exactly where it needs to be, but it’s tough to maintain. So I guess I need to work on rowing stamina.

I also broke a personal rowing record. I was able to row 200 meters in 46.5 seconds! This was a new record for me, I haven’t tracked my 200 meter time in the past. And my records for 100 meters is 19.5 seconds so I’m not really sure if at one point I did 200 meters faster. All I know is for as long as I remember in my Orangetheory workouts I’ve been at about 55 seconds for 200 meters. So I’m happy with this new record!

Beyond my rowing accomplishments, I’m continuing to try to improve my strength work. Unless all the 15 pound weights are taken, I’m always using those for my arms, shoulders, and back work. And I did deadlifts this week with 25 pound weights in each hand. When I started, I was at 8 pound weights in each hand. That’s a huge improvement within the year!

My treadmill work is a bit stalled. I’m still at 3.4 miles and hour and doing my crazy inclines, but I’ve hit a bit of a wall. I can increase my inclines for my push pace (I’m currently at 10% incline), but when we have pushes that are more than a minute or two I find it too difficult. I did do 1 push pace this past week at 11% incline, but I was hurting after that. And my all-outs are at 15% incline which is the maximum incline. I’d like to increase my speed soon, but 3.5 miles an hour feels way too fast right now. So I have to be patient and maybe in a month or so I can go up to that speed.

But one of the things that I’m proudest of from the past week is how well I did with my 4 workouts. I was scared that my body had gotten too used to 3 workouts a week and that the 4th would be a big struggle. The 4th workout wasn’t easy, but it was a typically hard workout struggle and not the struggle of being too tired.

I don’t believe that I will get 4 workouts done at Orangetheory this week due to my schedule, but it’s nice to know that my body will be ok doing them from time to time when my schedule does allow it.

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