Row 4-6 x 5 minutes (rest 3 minutes between intervals)
1. 1,257 meters; 1.59.3 (24) (162)
2. 1,250 meters; 2.00.0 (24) (167)
3. 1,252 meters; 1.59.8 (24) (170)
4. 1,249 meters; 2.00.0 (24) (170)
Notes: Went with the minimum number of intervals due to lack of mental energy. My mind was all over the place during this workout (jobs, houses, money, etc.). Continued trend of having to feel like I'm working hard to maintain paces, yet my heart rate isn't going that high. This was a repeat from July 8th. Heart rate stayed lower this time around while holding nearly identical pace. Really solid 10-minute warm-up and 5-minute cool-down in Z1. Good stretching post-workout. Nice and steady this week -- nothing crazy.
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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