10 x 1min on; 1 min off

evening

10 x 1min on; 1 min off - C2 rower
Total distance: 2747 m, 1:49.2/500m, 29 s/m

1. 259 - 1:55.8
2. 263 - 1:54.0
3. 274 - 1:49.4
4. 273 - 1:49.8
5. 281 - 1:46.7
6. 277 - 1:48.3
7. 278 - 1:47.9
8. 285 - 1:45.2
9. 261 - 1:54.9 Got a late start on this one
10. 295 - 1:41.6

Felt great as I got into the workout, rowing definitely takes some warm-up for me

Day 40

CFE Workout

1 Minute Ladder (mis-read the CFE post so I didn't to enough reps)

1 min on, 50 sec off (2.0 incline, 10.0 mph)
1 min on, 40 sec off (2.0 incline, 10.0 mph)
1 min on, 30 sec off (2.0 incline, 10.0 mph)
1 min on, 20 sec off (2.0 incline, 10.0 mph)
1 min on, 10 sec off (2.0 incline, 9.0 mph)
1 min on, 20 sec off (2.0 incline, 9.0 mph)
1 min on, 30 sec off (2.0 incline, 10.0 mph)
1 min on, 40 sec off (2.0 incline, 10.0 mph)
1 min on, 50 sec off (2.0 incline, 10.0 mph)

Should have started with 1 min on, 1 min off and finished with the same. Oh well...pretty good workout, need to get run more.

Pull-ups: Bodyweight - 5x7, 2x10 kipping

Day 38

CFE Workout

30 seconds on, 30 seconds off

Rowing:
1 - 123
2 - 130
3 - 131
4 - 126
5 - 126
6 - 132
7 - 133
8 - 132

Pull-ups: Regular/Underhand/Wide grip - sets of 7 - 2 rotations

Really need to work on my rowing form. I feel like I'm busting my ass but I'm not getting anywhere. Going to concentrate on practicing this during my warm-ups

Day 29

CFE Workout:

2 rounds of:
5 seconds on, 10 seconds off
20 seconds on, 10 seconds off
10 seconds on, 10 seconds off
30 seconds on, 10 seconds off
15 seconds on, 10 seconds off
25 seconds on, 10 seconds off

done at 7.5 mph and 12% incline

Day 16

Warmup: Armstrong Pull-up Program (Monday) 5x Max Reps

17, 12, 10, 10, 10(8, 2 kipping)

CFE Workout: 091214

90 seconds on, 90 seconds off x 6

Cover as much distance as possible in each of the 6 intervals

All 6 intervals done on treadmill at 10.0 mph (6 min/mile) and 2.0 incline.  1/4 mile (400m) per interval = 2400m total

Felt great in the gym, but this was a HARD workout.   Took probably a 3 hour nap this morning, I've been trying to get a lot more sleep.  I can tell a big difference in how I feel, not only in the gym but just generally over the course of the day.

Day 11

CFE Workout

Original Workout: 3 rounds for time: 1 min on, 1 min off, 1 min on, 1 min off, 1 min on, 1 min off. Changed to 2 rounds of 4 intervals. 1 round running, 1 round rowing.

Round 1 (running, treadmill - speed, incline): 1 - 9.0, 2.0; 2 - 9.0, 3.0; 3 - 9.0, 4.0; 4 - 10.0, 4.0. Felt good through the whole workout, could have gone faster on the first few. I was trying to get a feel for how I wanted to do the workout.

Round 2 (rowing): Total distance, 1107 m. Still feel like I'm not going fast enough for how hard I'm working. Need to work on rowing form

Diet: good overall

Sleep: not enough

Reading: Things You Didn't Know About Sleep - T-NATION