Aug 2025 CTC - Strokes of Madness 

⏲️30 minutes

🚣🏻 r22 or under

Kept this chill as a recovery effort. Legs are still sore from squatting the other day and I wanted to flush away some of that lactic acid this morning while getting in some volume. 

Row Intervals 
5x 1250 meters // :90 seconds rest
Rate: 26

Start at 5K pace and aim for negative splits throughout. I have not trained this distance all that often, so I was kind putting my feelers out on pacing. Starting conservatively was key! On the last interval I started to drop my split around the 500m mark and finished with a strong power 20 💪💪

52 WEEK ENDURANCE: SESSION 40 
2 Rounds
375 Meter (Hard) Row
1 Minute Active Recovery/Walk
5 Rounds
1000 Meter (Moderate/Hard) Row
Rest 1 Minute
Then
500 Meter (Hard/Sprint) Row

The intervals on the first 2 Rounds should be "Hard" - but not all out.
The intervals on the middle 5 Rounds should be uncomfortable but a pace you can sustain for all 5 rounds.
The final "Sprint" at the end should be all out!

Score: Average 375m  (1:33.55)
Score: Average 1000m (4:20.5)
Score: Final 500m (1:52.3)

Woof! Went out hard and stayed on the gas the whole time. The 1000m repeats were a bit slower with each passing round. I intentionally kept the last 1000 a little slower knowing I had a 500m sprint to follow. All in all I'd say not bad for having to sprint after almost 6000 (8000+ if you include warmup) meters.