Row 5 x 4 minutes (actively recover 2 minutes between intervals)
1. 962 meters; 2.04.7 (23) (151)
2. 961 meters; 2.04.8 (23) (157)
3. 963 meters; 2.04.6 (23) (161)
4. 962 meters; 2.04.7 (23) (165)
5. 964 meters; 2.04.4 (23) (165)
Notes: Didn't have a ton of juice today, but got my work in. Good 10-minute warm-up in Z1 to prime the aerobic system. Want to progress to the point where I can hold sub-2.00 paces without crossing the heart rate cap (which was 165 for this workout). Mentally, I don't like looking at the monitor and seeing my pace above 2.00. Unfortunately, my conditioning just isn't quite there yet. Good news is that I didn't experience any low blood sugar today. Mary Catherine helped me with some good hip stretching post-workout which should pay dividends during tomorrow's squatting session. Trying to build momentum heading into Friday's snatch/wall ball metcon.
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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