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. 

Rowvember 2025 Day 14  

2 Rounds

1000m @ r18 (2k plus 20)

1000m @ r16 (2k plus 22)

1000m @ r20 (2k plus 18)

Rest 2:00 after first round

Today’s session offered nearly 500 chances to refine my rowing mechanics at a low stroke rate. After yesterday’s 2K, my legs had no juice, so I shifted my focus away from chasing target splits and concentrated on nailing the prescribed rates. 

Rowvember 2025 - Day 3 
2000m row
DF 116

8:10.5

Don't treat this like an all out time trial - but hold a pace that is pretty uncomfortable and not sustainable for much longer. This was done after a long workday and I wasn't really in the mood to workout. Sat down, warmed up and somehow talked myself into doing a 2K. 

Rowvember Day 11 
5x500m 
2:00 rest
DF 126
Rate: Open 

Set a moderately hard pace then get faster with each interval. Settled in at r26 for the first four intervals and practiced putting force into every stroke, letting the legs do the pushing. Sent it on the last round! #fastlast 

Rowvember Day 9 - Tic Tock
Row 1200m @ r19
Row 1100m @ r20
Row 1000m @ r21
Row 900m @ r22
Row 800m @ r23
Row 700m @ r24
Row 600m @ r25
Row 500m @ r26
Row 400m @ r27
Row 300m @ r28
Row 200m @ r29
Row 100m @ r30
Rest as needed but not to exceed 2 minutes

Sneaky way to accumulate some volume. I wanted to keep all rest periods at 50 seconds or less. As a result I didn't push as hard as I might with a full 2 minutes rest. Missed the target rate on the last two rounds but overall had a good time with this one. 

Rowvember Day 6
5x 1000 meters // 2 mins rest between
Goal is negative splits throughout (drop split by :02 each interval). Normally, I'd row these intervals around my 5K pace. Started at 5K plus 4 so I'd have two intervals on either side of 5K pace. Starting conservatively was 🔑

Midline
5X12+0:10 Hollow Rocks + Hollow Hold 

Rowvember Day 5 - Humpday 
8x 0:45 work / 1:00 rest
r20/24/28/30/32/28/24/20

For these shorter, sprint-ier efforts I have been liking using a lower drag because it forces me to be quick at the catch and push hard with my legs to hit my desired targets. Used the 'tiny circles' drill at the catch to help with connection to the machine and improved power. Put in a good warmup, making sure to reach r32 during the last warmup interval. 

For Time: 
40 banded sit-ups (red mini band)
200m sandbag carry (100)
40 banded sit-ups

12:21

Too many short breaks with the sit-ups. My midline conditioning is not the same since I have been working out at home. The sandbag may be carried anyhow. Dropped the sandbag twice and spent too much time looking at it sitting on the ground. Carry was to street lamp outside of 521 N. Maryland and back to the garage -- see the marked spot on the map.

Rowvember Day 4 
Duration: 20 mins
Rate: 22-23 with 10 power strokes every two minutes at varying rates
28/25/16/26/32/22/19/20/34/30
DF 114

Get ready to row non-stop for twenty minutes! We will build stamina and test our strength through consistent rowing...sprinkled with spicy bursts of power. Followed along with this DH video. Try to hold your steady pace around 2:20-2:23 - it can be very easy to fall off a cliff especially after some of those higher stroke rate bursts. 

Rowvember 2025 - Day 2

4x 4:00/ 1:00 rest

r20, 24, 28, and 30

The goal is simple with this one. Lock in the SPM early and keep it there for the duration of the piece. Kept the drag a few ticks below normal. I don't see a lot of stroke rates that start with a '3' so that round of 30 was tough! Was short on time and I used the first round as a warmup. 

Workout 14 - RowErg - Raise You 20 
Warm Up 
3:00 WORK @24 
REST
3:00 WORK @24/26/28
REST
3:00 WORK @28
WORK intensity is defined as...
:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard

Workout 

Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between 
~2 Minute BREAK 
Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between 
~2 Minute BREAK 
Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between 
 
Kept the drag low and focused on a quick and powerful drive. Don't max out at the start of each set, try and get faster with each interval at each time domain. Very happy with this effort on a beautiful November Saturday afternoon.