SUNDAY
BW: 155.6 lbs
waist: 34 1/2"
Saturday steps: 11.0k
AM weighted walk
35 minutes / AvHR (Max): 121 (153)
REST
MONDAY
BW: 156.6 lbs
waist: 35"
Sunday steps: 8.9k
AM weighted walk
30 minutes / AvHR (Max): 109 (135)
Block 2, Week 3 - Conditioning (1/2) - Red Zone
Warmup - Weighted incline treadmill
15:09 minutes / 0.85 miles / 123 cal / AvHR(Max): 115 (124)
Row sprints - 3 min rests
1:37 min / 375m / 23 cal / AvHR(Max): 130 (155)
1:37 min / 386m / 24 cal / AvHR(Max): 135 (163)
1:36 min / 379m / 23 cal / AvHR(Max): 137 (163)
1:37 min / 374m / 22 cal / AvHR(Max): 135 (162)
1:36 min / 367m / 22 cal / AvHR(Max): 137 (163)
1:37 min / 381m / 23 cal / AvHR(Max): 146 (169)
Cooldown - Weighted incline treadmill
15:09 min / 0.85 miles / 122 cal / AvHR(Max): 133 (139)
Notes:
Just getting the body ready for my T-ransformation 2025 “Before” photo …
That said, I need to rethink Sunday as a rest day given my caloric intake is highest on Fridays and Saturdays. I always liked Huberman’s idea of Sunday being a day for a long, 60-180 minute Zone 2-level hike, walk, or ruck. Given where I live, I’d be a fool not to do likewise.
W/re2 today’s training: my top rep gave me a 2 minute 514m split. My worst rep would have put me at 489m after 2 minutes. Averaging all six reps gives me 498m after two minutes, which is a nice baseline to improve from. Also happy that all six reps were better than the last effort two weeks ago. My goal is to be able to row 500m in 2 minutes.