After completing the Dri-Tri, I knew this past week of workouts might be a bit tough for me. I’m usually a bit sore after a Dri-Tri, but I also pushed myself more than normal so I knew I might be sorer than expected. I also had a few other things working against me this past week. I knew my pain and nausea could kick in and the weather predicted some rain. All of those can affect my workouts, and the result was that the entire week was a bit of a recovery week where I had to go easier than I would have liked to.
I knew Monday could be one of the toughest days for me, so I didn’t really push myself at all. I went easy from the beginning of the workout, and I think that was the smartest move for me to make because it helped me not get too sore during the workout.
For cardio, the first 3 blocks were all the same. We had a 3-minute push pace with a 45-second recovery after each one. The last block was a 2 1/2-minute push pace and a 30-second all-out which was a bit harder. I used my new normal resistance levels for all the blocks, I just pedaled slower than normal to make it easier.
On the rower, for blocks 1 and 3 we had a 3-minute push row. And in blocks 2 and 4, we did rounds of 150-meter rows with foot exchanges between each row. Even though I just did a much longer row for the Dri-Tri, those 3-minute rows felt really hard. I think it was just being tired and sore, but I did need to take breaks during those rows. I did better on the short rows, but I didn’t really row as quickly as I normally do for sprint rows even though I tried.
And on the floor, in blocks 1 and 3 we had timed exercises. We did 1 minute of lunges, 1 minute of bicep curls to upper cuts, and 1 minute of squat jumps. And in blocks 2 and 4, we had plank punches and scissor kicks. The timed exercises were really hard, but I modified things when necessary and tried to keep those to a minimum. But even with the modifications, I think the floor was the best for me in this workout.
I was less sore from the Dri-Tri on Tuesday, but I also wasn’t fully recovered so I still went easy but tried to go a bit harder than I did the day before. There were a few moments I worried I was doing too much, but I was happy with what I was able to get done.
For cardio, we had 3 blocks and they all had the same format. We had 2 rounds of a 30-second base pace at an incline followed by a 75-second base pace with no incline with a 30-second all-out with an incline at the end. The incline/resistance level went down each block, so that helped me to go a bit harder as the workout went on. And I did increase my resistance level above my all-out level for the highest incline to make it a bit harder for me.
On the rower, we also had 3 blocks that all had stroke drills followed by exercises. The first block had 15 stroke drills, the second block had 12 stroke drills, and the last block had 10 stroke drills. The exercise for the first block was lunges, the second block had deadlifts to low rows with a mini-band, and the last block had low rows to hammer curls with a mini-band. Since all the rows were pretty short, I did a lot better than Monday. And I feel like stroke drills are some of my strongest rows since I have a lot of patience, so I was happy to work on them.
And on the floor, we focused on doing work on one side at a time. We had lunges, single-arm low rows, single-arm cleans, single-arm shoulder presses, and side plank crunches. It wasn’t easy doing one side at a time since I know that I can tire out quickly, but I allowed myself to go a little lighter with the weights I used so I was better than expected and didn’t have a sloppy form for any of the exercises.
On Wednesday, I was mainly dealing with pain in my hips due to the rain, so that was what was affecting my workouts instead of soreness from the Dri-Tri. But that is a bit easier to manage, so I was able to do a bit more again.
For cardio, we had 2 blocks. The first block started with a 1-minute push pace followed by a 30-second base pace. We did 3 rounds of this pattern but the push pace got 15 seconds shorter and the base pace got 15 seconds longer each time. And in the second block, we had rounds of a 45-second all-out with increasing recoveries between each one. I was able to go a bit harder in the second block compared to the first, but I was doing better than I had for the first two workouts of the week.
On the rower, we started with a 1000-meter row. After the row, we had halos, tricep extensions, and presses with a medicine ball. Then we had 2 rounds doing 500-meter rows with the same exercises. Just like earlier in the week, I knew I had done a longer row over the weekend for the Dri-Tri, but this row was just challenging for me. I was going slower than I would have liked and I took breaks. Maybe the adrenaline from the Dri-Tri allows me to do more with my rowing than I normally can do, but I want to keep getting better with my endurance rows. This workout just wasn’t a great example of that for me.
And on the floor, we had one long block. We had skater lunges, pop jacks, upright rows on the straps, single-arm snatches, woodchoppers, and plank shoulder taps. It was a lot of work, and I think by the time I got to the floor I was getting a bit burnt out. I was going slowly, but I tried. And toward the end of the floor time, I just focused on the exercises that weren’t hurting me as much so I skipped the lunges and pop jacks.
Thursday was a similar day to Wednesday as far as pain goes. It was mainly in my hips due to the rain. I was a bit shocked that I hadn’t really experienced any pain or nausea during the week, but that might have been masked by the other things affecting me during the week.
For cardio, we had 2 blocks. The first block was rounds of a push pace followed by a base pace with an all-out at the end. And the second block was about the same length as the first one, but we went at our own pace and just tried to beat the distance from the first block. For that second block, I set my resistance level a little higher than my base pace but lower than my old push pace. I just tried to keep my cadence steady for the entire time and I was very happy with how well I did. When I did the Dri-Tri, I was worried about setting the resistance level too high, but this proved to me that I might have underestimated myself.
On the rower, we also had 2 blocks. The first block started with a 20 stroke drill. Then we looked at the distance and tried to get to that distance in fewer strokes. After those rows, we had lunges and then repeated the pattern. The second block was similar but we had a 15 stroke drill and bicep curls with the medicine ball between the rows. I was very happy that I was always able to beat the number of strokes for the distance in both blocks.
And we also had 2 blocks on the floor. In the first block, we started with neutral grip thrusters to rotations and squat jumps (which I did as squats to calf raises). After 3 rounds of those, we had sit-ups and back extensions but because I was moving a bit slowly I only got to the sit-ups. For the second block, we had skier swings, push-ups (which I did as chest presses on the straps), and balance bicep curls. And after 3 rounds of those we had crunches and leg lifts. I got more done in the second block, but I think that was a bit random because I was still moving slowly.
I wasn’t really expecting the entire week to be a bit of a recovery week for me, but I guess that’s what my body needed to do. And this week might be similar since it’s very likely that my pain and nausea will kick in, especially since it didn’t happen this past week. But maybe I’ll surprise myself and things will be better than I expect since this past week was a bit worse than I expected.
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