Row 45 minutes (aerobic restoration)
9,542 meters; 2.21.4 (22) (144)
Notes: Faster pace than usual yet heart rate stayed lower than usual. Actually maintained sub-2.20 pace for final 15 minutes. Absolutely cruised on this workout. Goal is to be able to row 10K within 45 minutes without crossing 150 heart rate.
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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