Row 5 x 3 minutes (actively recover 2 minutes between intervals)
1. 755 meters; 1.59.2 (24) (160)
2. 752 meters; 1.59.6 (24) (165)
3. 752 meters; 1.59.6 (23) (168)
4. 752 meters; 1.59.6 (24) (170)
5. 751 meters; 1.59.8 (24) (170)
Notes: Good session back on the rowing machine. Started with a 15-minute warm-up at an average pace of 2.19.6 (20), which took my heart rate up to 141. This warm-up may have exceeded my current capabilities because my legs felt a little "dead" during the working intervals. It felt as though I was driving against the rower at what would normally be a sub-1.55 pace; however, I was only able to settle into the 1.59 range while staying below the 170 heart rate cap. I'm also still adjusting to the concept of actively recovering between intervals. I'm used to getting up off the rower, shaking things out, and grabbing some water prior to starting the next interval. Actively recovering provides a bit of a different stimulus and keeps things a bit steadier as opposed to big swings in pacing. In any event, it's good to be back building the aerobic base. Lots of gymnastics/upper body work tomorrow.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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