19.50.7; 1.59.0 (24) (181)
Notes: It has taken a while, but I'm finally starting to feel like an actual Aerobic Freight Train. Very positive heart rate data tonight. Didn't hit 160 until the 1K mark; 170 until the 2K mark; 175 until the 3K mark; and 180 until past the 4K mark. Things leveled off at that point. This is in contrast to October 9th when I hit 180 just past the 2K mark and then had to battle the mid-180s for the entire second half of the piece. Negative splits tonight, too. Very good effort for a Friday night. Definitely feel ready to test my 2K on Monday. I've found a very good weekly format for my rowing: one interval day, one aerobic restoration day, and one day where I practice actual race/test distance. I can manipulate the interval day based on whether I want to work speed or aerobic. And, I can skip the day where I practice actual race/test distance if I don't have enough energy.
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