ATFS Workout 99 - Our Hour
Drill 1: arms only; arms and body; arms, body, pop the knees.
Drill 2: full strokes @22; stroke, pause and arms away; back to full strokes @22
Drill 3: leg only, legs and body, full strokes @ 22
 
Intervals: (with active recovery @ 20-22 between each)
1 minute moderate, 1 minute hard @ 24 (x2)
45 secs moderate, 45 secs hard @ 24 (x4)
30 secs moderate, 30 secs hard @ 24 (x6)
15 secs moderate, 15 secs hard @ 24 (x8)
4 mins easy with final ten powerful strokes

One hour of continuous movement with 20 minutes of drills built into the front third of this piece. We'll find a sustainable effort but there will also be pockets to bring us up to speed and push our power. Good confidence builder for longer efforts - it has been a while since I've gone this long. 

Humpday 
Two Rounds of 6130m 
Rest ~2 minutes between.

6130m with a high resistance/damper (ascending)
6130m with a low resistance/damper (descending)

We are going to take on the challenge of the greatest hump in the United States: 'Denali' in Alaska. Standing 6,130 meters tall, you'll need to climb it. From here, you have a choice: either leave the erg there and bail out, or hop back on row back down. Threw on a couple episodes of The Office and just picked away at this one.

C2 April Fools Challenge

Day 14: 14,000m 

20:00 work // 3:00 rest
16:00 work // 3:00 rest
12:00 work // 3:00 rest
08:00 work // done! 

Turned the damper down and kept this real chill. My focus was on finding good technique and moving well while watching 30 Rock out in the garage. 

Interval Distance 
12x 1000m/rest 1:30
Rate: 19
Pace: 2k plus 24 seconds

DF 108

Wanted to row for an hour, but did not want to just do steady state. This was a good way to pay my entry fee into the 12k club. The pace felt sustainable for when I have another go at the half marathon this year. 

60 Minute Time Trial 
🎯 goal pace for half-marathon (2:20). 

Was a bit slower than target, but this was a sustainable pace. Every five minutes, take five strokes at a rate four beats higher than your race pace. Just five strokes is enough to break the monotony, drop your splits by about eight seconds, and keep you feeling like you've got some extra speed to give. Then settle back in to your race pace.

Row Conditioning 
3x 4000m / rest 2:00
Rate: 18
Pace: 2k plus 24 seconds

Some half-marathon prep out in the garage on a nice warm afternoon in January. I'd like to give it another go at the end of March. This is a good target pace for the half where I'd finish just under 1 hour 39 mins although I'd like to bump up the rate to somewhere between 20 and 22. 

Midline

3 Supersets: 

20 Banded Sit-ups

1 Minute D-Ball Hold (100)

Rest as needed between sets

Challenge yourself to go unbroken on the sit-ups