Row 3 x 6 minutes (actively recover 3 minutes between intervals)
1. 1,443 meters; 2.04.7 (23) (156)
2. 1,445 meters; 2.04.5 (23) (163)
3. 1,442 meters; 2.04.8 (23) (166)
Notes: Started with a good warm-up in Z1 (heart rate 130-145) to prime the aerobic system. Based on previous workouts, I figured that I could hold a 2.05 pace throughout the workout and not cross over the 165 threshold. This worked almost perfectly, with the slight exception of touching 166 during the last minute of the third interval. I was surprised by how my heart rate would level out during the intervals. I'd get up to 150 fairly quickly; however, it was then a very slow creep up to the top-end for each interval. Still adjusting to the active recoveries -- got my heart rate down to 115 before the second interval, but couldn't get it down below 120 before the third. I worked pretty darn hard during this session. I was surprised to see a 2.05 pace on the monitor when it felt as though I was driving so hard. Used the final three-minute active recovery period as my cool-down. Spent some really good time against the wall post-workout opening up the hip flexors. I have some serious tightness in the anterior hip.
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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