Rowvember Day 24 - Book Ends
500m sprint
rest 2:00
25 min easy row
rest 2:00
500m sprint

Score is average between both 500s. Woof! I wanted to keep both 500s under 1:45 but I just could not find that gear during the second 500. 

Score: 1:46.4 average

Rowvember Day 22 - Pressure Washer 

24 minutes continuous at 20spm

Every 3rd minute, bump up to 25spm and perform 20 powerful strokes

Effort: 4/10 RPE

Woke up feeling good so decided to press on rather than taking a planned rest day. Rowed the Power 20s at r25 and found it helpful to program these intervals directly into ErgZone. Still trying to dial in Zone 2 pacing - should be able to maintain a short conversation, think this would still be sustainable at 2:17.5 split at r20.  

Rowvember Day 21 - Old, Old Fashioned
3 rounds 
20 minutes 
2 minutes rest
Rate 20
DF 107

This was the last session of what has already been a high-volume week. Followed along with ATFS #61 to break up the monotony, repeating intervals of 4 minutes recovery (RPE 4), with the last 30 seconds of each interval at max watts while still holding r20. 

Rowvember Day 20 - Xacto Knife
Starting at rate 16, row 15 consecutive strokes at that rate before moving up to 17. Then 15 more consecutive strokes and so on - all the way up to r30. The strokes must be consecutive at that rate without changing in order to move on. One missed stroke at the rate means you begin the 15 strokes over. 

This was extremely humbling. I spent over 10 minutes at r16 & 17 before bailing. This workout is a similar format to DH 10-minute build. Followed along with the video to get some practice at being consistent at low rates while staying smooth. Was so helpful being able to match rate with Shane. Did the warmup one time through then again but only the first five minutes to get more practice at the lower stroke rates. 

Rowvember Day 18 - Light Ain't Easy 
3x 10 minutes
2:00 rest
DF 90

Set the damper to 1 for these three intervals and learn how to be quick at the catch. What you miss in tension at the catch, you'll make up for in speed throughout the drive. Work on changing directions quickly at the catch and keep your body tight and tensioned throughout. I followed along with ATFS #18 which includes three nine-minute intervals with easy, moderate and hard segments built in. I did an easy, moderate and hard final minute respectively for each interval to get to 10 minutes. 

Rowvember Day 17 – Power Hour
Duration: 20 minutes
Rate: Open

DF: 115
Score: Average Watts * .95 (158.65)

Today we are testing your highest power output available over a 60-minute window. You’ll test the highest wattage you can maintain for 20 minutes and then multiply average wattage at the end by .95. Two words for this one 🤬🤬 I used my 5k split as a guide, with a fast start and fast last three minutes. Finished with a total of 4690 meters and 167 average watts. This would have been a 5-second PR for 5000 meters. 

Rowvember Day 15 - Power 10
21 minutes
r22 
2k plus 16

At the top of every 3 minutes, do 10 big, hard push strokes. Don't increase the rate, just change your ratio. Focus was on rhythm and smooth flow between steady pace and power tens. Honestly, the hardest part is always those first few strokes coming down from the power tens - it can be tough not to let the pace drift a little. Still, happy to hit the overall target and had a good time with this one.