Monday 2 Jan 12

Balance Gym

Row 8 x 500 meters (rest 2 minutes between intervals)

1. 1.51.8 (23)
2. 1.51.5 (21)
3. 1.51.7 (21)
4. 1.52.1 (21)
5. 1.52.2 (21)
6. 1.53.0 (21)
7. 1.52.4 (21)
8. 1.51.1 (24)

Notes: This was a great session. After a nice warm-up of double-unders and hamstring mobility work, I hopped on the rower with the intention of emphasizing powerful pulling technique versus simply upping the stroke rate. I tried to keep the pace below 1.55/500 meters the entire time while maintaining a stroke rate of 20-22. Damper setting was 138 and I had my feet on 2. I decided not to use the "speed start" until the very last interval, which is why the stroke rate was a little higher. The two minute rest period felt really long today, which is interesting. I think that, with the low stroke rate, my heart rate stayed controlled throughout. Therefore, the rest period was more about regaining the power in my legs and back. I'm starting to feel better on the rowing machine and starting to understand the relationship between different stroke rates and different paces. I'm not sure when I'll be able to get back on the rowing machine for interval work. If and when I do, I plan to row 7 x 750 meters. I'd also like to test a longer piece soon -- probably either a 2K or a 5K.