Row 40 minutes (Z1)
Then, immediately row 1K
3.42.0; 1.51.0 (28) (177)
Notes: Felt amazing on the Z1 work. Fell into a nice rhythm with crisp strokes. Covered 8,403 meters in the 40-minute segment and maintained an average pace of 2.22.8 at 20 strokes/minute. This kept me below a 140 heart rate until the final 10 minutes. Crept up to 148 at the very end. The 1K was weird. It felt as though I was churning a million miles per hour, but the monitor wasn't reflecting my effort. I tried hold a sub-1.50 pace; however, the leg drive simply wasn't there. Heart rate went to 173 at the 500 meter mark but then only went up to 177. This was surprising -- I was expecting something in the 190 range. I have rowed 1Ks much faster than this one, but have never attempted such a thing after rowing 8K-plus beforehand. I don't really know what to take from this one.
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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