The Row Series VIII - Event 3 

Singin' Through The Pain 
Row 750m
 Rest 90 seconds
Row 750m 
 Rest 90 seconds
Row 750m 
 Rest 90 seconds
Row 750m 
 Rest 3 minutes
Row 750m 

Scores: 
3A: Final 750m time (1:58.8)
3B: Total time (15:52.3)

Row Conditioning 
5 x 750m 
2 min REST

Rate: Open

Used the first interval to warmup. The second should be a steady pace, 2k plus 7 or 8. The real work happens on the third and fifth intervals. Get out fast durng the first 250m, around 2 seconds faster than your 2k pace. Then settle into something comfortably hard for the remainder -- suggested target is 2k plus 2 or 3. Use the fourth interval to recover. 

Rowmania 2022 Event #1 - Apple Crumble

Row 750m 

2:00 rest

Row 750m

1:30 rest

Row 750m

1:00 rest

Row 750m

:30 rest

Row 750m

Score A: Best 750m time

Score B: Worst 750m time

Score C: Total time

Decided to hold negative splits, getting faster as rest periods got shorter. Held manageable rates (24-25) until the last round sprinting the last 500 or so meters knowing that was all that was left. 

Week 3 // Workout 7 

3 x 1250m

5 mins rest

rates 26/28/30

Goal: Use per 500m (as opposed to watts or cals on the screen). As fast as possible -- increased speed with increased stroke rate. 

I was aiming for 2K plus 7-8 seconds for that first rep. Then try to be 2 splits quicker on each of the following reps as the rate increases. Kept the drag low (106) which makes it tougher to hit some of these target rates. 

Row Series III - Event 2 - Deep Blue Sea

Row 3,750m
Rest 2 minutes
Row 1,250m

Scores:
2A: 3,750m time (15:58.8)
2B: 1,250m time (5:11.0)

Notes: My plan going into this was to hold my 5K pace for a majority of the first 3750. With about 700 meters to go I jumped to a 2:03 to sneak in just under 16 minutes. For the 1250, I made my move right around 500 meters to go. Drag was 110. 

 

9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Record total meters, best/worst split.

15:00 minutes
3754 meters rowed
Best Split: 1:57.6
Worst Split: 2:01.6

Row Series III - Event 2 - Deep Blue Sea 

Row 3,750m
Rest 2 minutes
Row 1,250m

Scores:
2A: 3,750m time
2B: 1,250m time

Notes: My goal going into this was to hold a 2:00/500m pace throughout which would put me at 20 minutes for the entire 5K. I think I can hold that 2:03 pace for the entirety which would translate to 20:30 for the 5K which would be over a minute better than my current 5K PB.

9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Record total meters, best/worst split.

15:00 minutes
3727 meters rowed
Best Split: 1:58.7
Worst Split: 2:02.5