Row 5 x 1K (750 meters Z1; 250 meters 100% effort) (rest 3 minutes)
1. 4.06.7; 2.03.3 (25) (167)
2. 4.09.0; 2.04.5 (25) (168)
3. 4.10.2; 2.05.1 (25) (170)
4. 4.12.0; 2.06.0 (25) (171)
5. 4.11.1; 2.05.5 (25) (170)
Notes: This was a very different type of "workout." I use quotes because it was more of a neurological adaptation than a conditioning piece. And the adaptation was evident during the workout. I tried 100% on each of the intervals. Yet, my pace improved dramatically each interval. For example, I was pulling a 1.43 pace on my first interval. I was able to pull a 1.33 pace by the final interval. Had to slow the Z1 portion each interval to keep below a 150 heart rate. Started out holding a 2.10 pace, but slowed to a 2.15 by the end. This is all part of the "intensification" portion of training -- teaching the body to work at Open-speed.
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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