Row 3 x 6 minutes (actively recover 3 minutes between intervals) (heart rate < 165)
1. 1,448 meters; 2.04.3 (24) (155)
2. 1,451 meters; 2.04.0 (24) (165)
3. 1,458 meters; 2.03.4 (24) (168)
Notes: This session really felt good on the body. Never any lactic acid in the legs or heavy breathing -- just a nice, steady pace. Surprised a bit by the heart rate jump after the first interval. Active recoveries are still a bit foreign to me, but I tried today to just focus on perfect stroke mechanics and relaxing my shoulders, arms, and grip. Crossed the heart rate threshold slightly on the third interval, but that's okay. Quality 5-minute warm-up in Z1; used the final 3-minute active recovery period as cool-down.
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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