Row Stamina
8-10-12-3-6-9 minute intervals
60 seconds rest between
DF: 116

Some longer, low-stress intervals. You have over 1000 opportunities to find the best technique you can. Hold target pace and rate for the half-marathon. 

Row'd Royalty 20.3 
(415) ROW-LONG 
Row 4000m & 1000m & 5000m
Rest 3 minutes between each interval.

SCORES
20.3A: 1000m Time 
20.3B: 10,000m Time

It's been a few months since I tackled a workout this long. To be honest, I was feeling a little rusty. Given the distance, I decided to dial down the drag and make it more of a recovery-focused session while watching Modern Family in the garage. While the lower drag helped me get through the workout, I definitely paid for it on the initial 4000m. That piece felt much slower than I would have liked. The rest of the workout was manageable, but I know there's room for improvement.

Row Intervals 
Four 10-minute intervals with ~2 minutes rest between
Interval 1: 1 min @ r28, 1 min @ r26, 1 min @ r24, 1 min @ r22, 1 min @ r20, 1 min @ r20, 1 min @ r22, 1 min @ r24, 1 min @ r26, 1 min @ r28
Interval 2: 2 mins @ r22, 1 min @ r28, 3 mins @ r20, 1 min @ r30, 2 mins @ r24, 1 min @ r30
Interval 3: 2 mins @ r22, 1 min @ r26, 2 mins @ r24, 1 min @ r28, 3 mins @ r20, 1 min @ r30
Interval 4: 1 min @ r28, 2 mins @ r22, 3 mins @ r20, 2 mins @ r24, 1 min @ r28, 1 min @ r30

Warmed up with :30 on / :30 off for 12 minutes building in rate to prepare for the demands of this workout. Noted after the fact that recommended sequence was in reverse order from #4 to #1. Ten minutes blurs the line between power and conditioning. Don't let the pace drop too much on the lower rates, especially coming off a r26 or 28. Allow the pace to be dictated by the increase in rate, adding a bit of power but being careful not to redline.

Workout 19 - RowErg - True Tolerance 
50 Minutes Steady State

We are working to create separation between the stroke rate and power.  Our goal is to maintain the same moderate to low power (5-6 on our RPE* Scale) at three different stroke rates as guided by the podcast.

Stroke Rate of 20 = Recovery
Stroke Rate of 24 = Rhythm
Stroke Rate of 28 = Tempo

Day 10 of the AF Challenge and I don't have much left in my legs. Turned the damper down (97 DF) and kept things chill. 

Row Intervals 
4x12 minutes 
3 minutes rest
DF 123

First Interval: Warmup 
3 mins easy // 2 mins moderate // 1 min easy
3 mins moderate // 2 mins easy // 1 min hard

Second Interval: 12 Rounds
30 seconds at 10 watts above target 
30 seconds at 10 watts below target

Third Interval: 12 Rounds
30 seconds at 20 watts above target 
30 seconds at 10 watts below target

Fourth Interval: 12 Rounds
30 seconds at 30 watts above target 
30 seconds at 10 watts below target

Look at your average watts after your warm-up. This will be your target number for the remainder of the workout. Held a stroke rate of 24 for most of the workout. Applying power while holding the same rate throughout requires you to adjust your ratio. Drive faster and slow down your recovery a bit. 

Workout 61 - RowErg - tril·erg·y: Row 
We row through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.
 
Warm Up:
4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 22 SPM to 24 SPM
Then, 4 Rounds of...
45 Seconds of RPE 4
15 Seconds of Max Power at 24 SPM
 
Immediately into... 
 
Workout:
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
 
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
 
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
 
Cool Down:
4 Minutes Ease Off Intensity

Row Intervals 
10 x 400m // :40 rest between each
10 x 300m // :30 rest between each 
10 x 200m // :20 rest between each 
10 x 100m // :10 rest between each 

Pulled this from 12 Ways To A 10K on the C2 site. Short frequent (40 of 'em 😬😬) intervals keep your heart rate up. It is recommended that you take the rest intervals as true rests to allow your heart rate to go down. There weren't any pacing instructions so I kept the pace/rate around my goal 10K. 

10,000 meter row 
⏲️: 47:16.9

🎯: 2k plus 22

Rate: 19

I was not feeling my best this morning. The target was a 2:18.5 pace at r19 which I thought may be a little aggressive with how I was feeling. Tried to get faster with each 2000m interval. Not my best effort, but happy that I was able to finish. 

Row Intervals 
3 x 15 minutes // 2 minutes rest 
Rate 19 
🎯 2:14.5
DF 109

Low rate session allows the focus to be on good technique. The pace should be a reach but unfortunately I wasn't really close. 

Rowing Long Intervals 
4-6-8-10-8-6-4 min pyramid / 2 min rest

Some longer, low-stress intervals. You have over 1000 opportunities to find the best technique you can. Hold target pace and rate for the half-marathon. Used the rower at Kennett Y and didn't check the drag ahead of time. Damper was at 5 but drag was just 98. 

Interval Pyramids 
5-10-15-10-5 minute intervals 
🎯 10K pace and rate
DF 116

This is 45-minutes of work - went in with a goal of 10K which is a 2:15 pace. I tried using Siri to turn on Spotify and raise the volume but was having issues and stopped for almost a full minute during the 15-minute interval. I pushed to recover but it impacted the next two intervals. 

Variable Distance 
4000m/3000m/2000m/1000m
Rest 4mins/3mins/2mins between each
2k plus 25-27 seconds to start
Increase pace 3 seconds from previous with each rate increase

Treat this as a recovery effort, focused on good technique while accumulating volume. Some points to remember are to sit up straight, keep your heels down at catch and slow down your recovery. 

Body Armor

4 Giant Sets

9-7-5-3: barbell bench press @ 155-pounds

30 banded triceps push downs (two hands, purple band)

Rowing Long Intervals 
3x 3500m // 3:00 rest
Rate: 22
🎯 Goal 10k (2:15) pace

I was tired and sore this morning, so I used the first interval to find a reasonable pace that I felt I could do for all 3 rounds. Not quite at target pace but happy with the consistency. 

Endurance Week 25

3 Rounds
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
1000 Meter (Hard) Row
1 Minute (Easy) Row
Rest 30 Seconds
500 Meter (Easy) Row
Rest 3 Minutes Between Rounds

Focus on this one is to keep a VERY consistent pace for all intervals/all rounds. Can you hit your distance/cals within a second or two each time? Push the pace on the longer (Hard") interval - still with the goal of hitting the same time for each round. Drag was set at 122. I was pretty consistent throughout the moderate 250s (1:06.1 was fastest and 1:08.2 slowest) and the hard 1000s (4:13.9, 4:13.5 & 4:14.0) but there was a wide range of distances on the 1:00 minute easy intervals. Needed the recovery, especially after the hard 1000s so the distance varied greatly with each from 207m (most) to 182m (fewest). 

Score: Total Time (Including Rest) 56:06.1

Rowing Long Intervals 

4-6-8-10-8-6-4 min pyramid / 2 min rest

DF: 119

Since the half-marathon, I have been inspired to work in some longer duration rows. This is a great workout to reach a bit on the pacing since there are built-in rest periods. 10K goal pace (2:15/500m) would be a good target. 

Workout 19 - RowErg - True Tolerance 
50 Minutes Steady State

We are working to create separation between the stroke rate and power.  Our goal is to maintain the same moderate to low power (5-6 on our RPE* Scale) at three different stroke rates as guided by the podcast.

Stroke Rate of 20 = Recovery
Stroke Rate of 24 = Rhythm
Stroke Rate of 28 = Tempo

This was both the longest duration and longest distance I have rowed in a single session. We want to see the same steady power effort throughout the duration of the workout.  Try not to let your power fluctuate as your stroke rates change. You should be breathing heavy, but still able to hold a short conversation. 

Recovery Row 
Distance: 10,000 meters

Rate: 19
DF 116

My knee has been bothering me the past few days so I kept this super chill while watching The Office at home. Held r18 for the first half and slowly bumped up the rate and pace during the back half of this workout. 

Five Rounds: 

Row 2020m
Rest 3 minutes

DF 123

Kept this real chill as there have been some more intense efforts in the last week. Went in thinking I'd only do three rounds, but because of the low rate and slower pace, I decided to tack on a couple of additional rounds. 

Rowlympics Challenge Event #3 

10,000 meter time trial
SCORE: 46:28.2
DRAG: 110

This was pure torture. I have logged 30,000+ meters since the start of the challenge on Saturday and it took all I had to just keep moving. Not my best effort, but happy that I was able to finish. 

ENDURANCE | WEEK 45 | 11/01/2020

Row 10,000 meters

SCORE: 45:44

Got up about 10 minutes in to switch out the rolled up t-shirt I was sitting on with a bath mat. This was my first attempt at a 10K so I came out a little conservative. I think I could go under forty-five minutes with better pacing and the right seat cushion from the start. I would not have been confident enough to even attempt this row a month or so ago. The low rate steady state work I have been putting in the last month has paid off.