Balance Gym
Row 2K
7.35.8(pr)
Rest 5 minutes, then:
Tabata row
Notes: My hard work on the rowing machine is paying off. This was a personal record by 12 seconds. Plus, my average stroke was 20, which means I'm improving my time by improving my pulls, not just rowing faster. I felt like a monster during the first 1K. I was easily able to keep the pace under 1.55/500 meters. My first 500 was 1.52.9 and my second 500 was 1.53.1. Things started to slow down a little during the third 500 as I dropped to 1.54.2. Fatigue really set in on the last 500 and I dropped to 1.55.6, even with a sprint to the finish. Damper setting was 110 and my feet were at 3. I believe that, with continued strength development and interval work on the rowing machine, I can certainly go sub-7.30 and possibly reach my goal in the near future of sub-7. I think the 1K repeats are more applicable to this type of test than 500 meter repeats as it's really important to work into a fatigued state. That last 500 meters is absolutely brutal. Need to start thinking 1.50/500 meters as a pace rather than 1.55/500 meters in order to push the envelope and start seeing some real improvement. Decided to add a tabata row onto the end to practice the faster stroke rate and to elevate my heart rate. I got this idea from Mikko who usually adds a tabata row onto his distance pieces. I really like the idea and think it's a useful tool.
The rest of the day is all about eating and working some hip mobility.
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