Workout 74 - RowErg - Take It Away Now 
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
4 Minutes at Recovery Pace
5 Minutes at Working Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
4 Minutes at Recovery Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
REST
1 Minute at Working Pace

Hold rate 26 throughout and add more power each round, i.e. your 1-minute round should get faster each time. 

Workout 59 - RowErg - Right Here Waiting For You 

Warm Up:
3 Minutes @22 Easy
1 Minute @22/24 Hard
3 Minutes @24 Easy
1 Minute @24/26 Hard
3 Minutes @26 Easy
1 Minute @26/28
 
3 Minutes Rest
 
3 Minutes Easy
2 Minutes Moderate
1 Minute Hard
1 Minute Easy
2 Minutes Moderate
3 Minutes Hard
 
3 Minutes Rest
 
Every Minute Change Stroke Rate
@22-24-22-24-26-24-26-28-26-28-30-28

I rowed three of the six 12-minute intervals (#1, 2 & 4). Turned the DF down towards the lower end of where I'd normally set it. You have over 900 opportunities to refine your technique and build good habits.

Workout 28 - RowErg - The Escalator 
As The Flywheel Spins Podcast 
11 Minute Interval (Steady State @22 Rate, building to @24, adding Power Strokes)
9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)
1 Minute Rest Between Intervals

Focus was on the change in ratio at r24 between 'easy' and 'power' - drive speed is faster and recovery slows down - it is no longer a 1:1, instead closer to 1:2. 

Total Distance: 7966 meters
Damper/DF: 4 / 114

Workout 18 - RowErg - To The Nines 
Warm Up: (9 Minutes)
 
1 Min @16 Easy, 1 Min @18 Easy, 1 Min @20 Easy, 1 Min @22 Easy, 1 Min @24 Easy, 1 Min @26 Easy, 1 Min @26 Moderate, 1 Min @26 Hard
 
Workout: (27 Minutes) 
 
These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes). Use this effort to train your stamina.
 
1 Min Hard, 2 Min Easy, 3 Min Moderate, 2 Min Easy, 1 Min Hard
1 Min Moderate,2 Min Hard, 3 Min Easy, 2 Min Hard, 1 Min Moderate
1 Min Easy, 2 Min Moderate, 3 Min Hard, 2 Min Moderate, 1 Min Easy

Body Armor
4 Giant Sets
9-7-5-3 barbell bench press @ 165-185-205-215-pounds
30 banded triceps push-downs (two hands with purple band)

Row 8000m, structured as follows:

3000m @ r20

2000m @ r24

3000m @ r20

A nice way to break up an 8k. No rest between the three intervals. The rate change in the middle with a touch of speed should make the last 3k feel easier but I was riding the struggle bus today. My body was sore from yesterday and I was pulling too much with my arms. 

Row Conditioning 
2x 4000m 
6 mins rest between each
Pace: 2:20
DF: 116

Some easy meters out in the garage today building the base for next half-marathon attempt. This pace/rate combo is where I'd like to be for the 1/2. Stay loose, long and confident in your technique. 

Row Intervals 
8x 1000m // 2:00 rest

🎯 2k plus 14
DF 116

Last time I did this, rest periods were 1:30 between each. With a bit longer rest, I wanted to go a little faster. Used the first set to warmup before settling into my target pace. Happy with the consistency.

Row Series X - Event 4 - For Your Thighs Only
Row 3000m
Rest 3:30
Row 2000m
Rest 3:30
Row 3000m

Scores:
A: 2000m time
B: Slowest 3000m time

Held 2K plus 20 for each of the three intervals. I am in the homestretch of the Holiday Challenge and don't have the push in my legs to go much faster. The 3:30 minutes of rest between each interval was very much appreciated.

Row Intervals 
8x 1000m // 1:30 rest
🎯 2k plus 16
Rate: 21

Some solid tempo work today. This should be maintainable with focus on rate and repeatability. Stay consistent or increase pace throughout, if possible. Might try this again, bumping up the pace every other interval. #lastfast

52 WEEK ENDURANCE: SESSION 31 
3 Rounds
1000 Meter (Moderate) Row
Rest 90 Seconds
1250 Meter (Hard) Row
Rest 45 Seconds
500 Meter (Moderate) Row
Rest 4 Minutes

For this session all intervals should actually be the same pace - but the perceived exertion will feel more difficult - especially on the longer middle section because the pace should be hard to hold for that longer effort. This was a little slow -- moderate should be done around a 2:10 pace. Left some gas in the tank, because I have another long-ish row scheduled for tomorrow. Score does not include final four-minute rest period. 

Score: Round 1 Time (12:06.8)
Score: Round 2 Time (12:04.4)
Score: Round 3 Time (12:04.9)

Row Conditioning  
8x 1000m 
1st & 2nd @ 22spm 
3rd & 4th @ 24spm
5th & 6th @ 26spm
7th & 8th @ 28spm

DF 121

This was a great way to accumulate some volume. Held negative splits throughout - each interval should be faster than the previous one. 

52 WEEK ENDURANCE: SESSION 18
Each block is two rounds alternating between very hard and comfortable pacing. You'll rest 15 seconds between each. Once you have completed the second "comfortable" round, rest for a minute. Complete the following distances in order:

500m 

375m

250m

375m

500m

Can you match the pace you put out at the beginning of the workout when you hit the same interval at the end? This was one of the toughest Endurance pieces to date. The plan was to go HAM on the VH hard rows and just hold on to what I can for the "comfortable" rounds. I used my 2K pace as a target, with the focus on getting comfortable at race pace. This is not only to get comfortable with how the race will begin but also to build capacity to maintain this pace.

Score: Avg 500m VH 1:56.3
Score: Avg 375m VH 1:26.9
Score: Avg 250m VH 0:57.8

"Slowzen" 
20 Rounds
1:45 work // :45 rest
Pacing: Sustain 

DF 119

I came out a little conservative on the first two intervals, but then held right around 400m per for the remaining 18. Sneaky little piece to log some volume, finished with just under 8000m.