Row 45 minutes (aerobic restoration)
9,398 meters; 2.23.6 (20) (146)
Notes: This workout served a few purposes for me. First, it was an "aerobic reset" after not having rowed since last Monday. I wanted to get the correct systems firing as I move into somewhat more intense workouts this week. Second, it was a bit a detox after eating a bunch of crap in the last 48 hours (cookie, brownies, pancakes, another cookie, milkshake, etc.). Third, it set the tone for a week that will hopefully culminate with a new 1 RM on squat. The row itself got off to a bit of a rocky start. My heart rate quickly went to 135+ and I was nervous that I was in for a long night. Fortunately, I settled in a bit and actually rowed a negative split. No blood sugar issues either. Going after a 4-minute tempo "Grace" tomorrow (1 clean & jerk every 8 seconds for 4 minutes).
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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