3-31 | It's all in the legs

Second (official) team practice! We did 20 minute tests and max watts tests. I didn't perform as well as I wanted to in either, but I got most of the way to my max watts that I pulled last season. My goal is to get to about 530 max watts.

📊 Vital Metrics

Rest & Recovery

• Sleep: 6 Hours Sleep

• Bevel Sleep Score: 60%

• Bevel Strain Score: 102% (Target reached)

• Status: Legs feeling a little sluggish, lats slightly sore from yesterday

Rowing

• Intervals/Distance: 20min steady state with drills

• Total Meters: 4529 m

• Average Split: 2:12.4/ 500m

• Stroke Rate: 22 spm

• Performance Note: Feeling it in the legs, only stopped a bit

• Intervals/Distance: 20min test

• Total Meters: 4642 m

• Average Split: 2:09.2/ 500m

• Stroke Rate: 20 spm

• Performance Note: Brutal (max 188bpm), probably about 9 RPE

🏋️ Supplemental Training

• Focus: Stretching and mobility work

• Main Workout: hip flexor lifts, t spine rotations

📝 Reflections

• Mental State: Tired, the first workout I did was kind of a battle

• Obstacles: Needed more nutrition

• Lesson learned: Check with coaches planned workout before doing my own

  
  

🥞Nutrition

• Macros: 126.6 g protein, 329.9 g net carbs, 83.3 g fat

• Notes: Overintake of sodium, lack of vit E, K

• Breakfast: Eggos with Nutella, Stonyfield yogurt smoothie, milk

• Lunch: Mexican rice, ground turkey, flour tortillas, sugar cookie

• Dinner: Ham and cheese sandwich, Luna bar, Mott's applesauce pouch

• Snacks: Luna bar, Mott's applesauce pouch, dark chocolate caramels

🌄Looking ahead

• Plan for tomorrow: Lifting, power, more sprint-style