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. 

Row Intervals 
90secs @ r24, 30secs rest
60secs @r26, 45secs rest
30secs @r28, 60secs rest
15mins @ r22, 30secs rest
30secs @r28, 60secs rest
60secs @r26, 45secs rest
90secs @ r24, done! 

This is a pyramid workout with a difference. You have ascending intervals on the way up, a sustained interval at the top, and descending intervals to bring you home. Lowered the drag all the way down to 89, the longer interval at r22 was quite muscular at such a low drag.   

Skeleton Crew Challenge #5 
20 Rounds
1 minute work // 30 seconds rest 
Rate: 24-26

Use the first five intervals to warm-up. Paddle lightly during rest periods. Because we'll be rowing for 30 minutes straight, these will not be all-out efforts. Instead, pick a pace that would challenge you for 20 minutes. Settled on a pace a few beats faster than 5K, getting faster during the last four intervals. Tried out a cue from conceptfitnessny about making tiny circles in the catch position to help you keep that “electrical current” of your stroke. I definitely noticed a difference in my splits during those rounds. 

Skeleton Crew Challenge #5 
20 Rounds
1 minute work // 30 seconds rest 
Rate: 24-26

Use the first five intervals to warm-up. Paddle lightly during rest periods. Because we'll be rowing for 30 minutes straight, these will not be all-out efforts. Instead, pick a pace that would challenge you for 20 minutes. Settled on a pace a few beats faster than 5K, getting faster during the last four intervals. #lastfast

Workout 47 - RowErg - Let it Run 
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21 
2 x 30 Seconds Hard @21 with 30 Seconds Rest
 
4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest
 
3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest
 
2 x 1 Minute Intervals
Increasing Stroke Rate @29/30 
5 x 30 Seconds Hard @30 with 30 Seconds Rest

The first five-minute segment is more of an extended warm-up. The remaining intervals should be done at a moderate pace (~75%). Bring the power for those 30-second bits while holding your technique. 

Row Conditioning 

5x 4:00 / Rest 2:00 
Rate: 24
🎯 165W

This was a challenging, yet sustainable (2:08.5) pace especially at a lower drag. With the two-minute rest periods, you should be able to push a little harder and still stay consistent. Next time out, bump this up to a 175W (2:06.0) pace. 

Midline

30 v-ups

40 hollow rocks

50 sit-ups 

Workout 47 - RowErg - Let it Run 
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21 
2 x 30 Seconds Hard @21 with 30 Seconds Rest
 
4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest
 
3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest
 
2 x 1 Minute Intervals
Increasing Stroke Rate @29/30 
5 x 30 Seconds Hard @30 with 30 Seconds Rest

The first five-minute segment is more of an extended warm-up. The remaining intervals should be done at a moderate pace (~75%). Bring the power for those 30-second bits while holding your technique. 

Row for 21 mins, broken down as follows:

10:00 @ r22 
8:00 @r20
3:00 @r18

🎯 2:14.5

DF 118

Holding the same split as the stroke rate drops is the challenge. This pace works out to a 22:25 5K.  Probably could have dropped the split by a second and still managed to hit the target.

On the Concept 2: 
2 min, 3 min, 4 min, 5 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece.

I had no push at all in my legs and I decided just to keep these chill at a low rate. Looking for something that will get me a little sweaty by the end and will have me feeling super connected throughout every stroke in a relaxed way. 

On The Concept 2 
Rate Controlled Session 
Four Rounds
Four Minutes Work, Four Minutes Rest

Each interval will follow a specific pattern on the minute: 
18/20/22/26
20/22/24/28
22/24/26/30
20/22/24/30

🎯 1000m each interval

DF 117

Used the first set as a warmup keeping the same 18/20/22/26 rate jumps. Fell short of my target pace, need to generate more power with the legs especially at the lower rates. 

Row Conditioning 
21 minutes with rate increase
Row a single 21 minute piece. The first six minutes @ 20 spm. Then five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.

This came courtesy of Concept2's workout of the day. Let the rate carry me through each interval. Drag was at 118.