Row 3 x 10 minutes (rest 3 minutes between intervals)
1. 2,389 meters; 2.05.5 (22) (160)
2. 2,333 meters; 2.08.5 (22) (160)
3. 2,323 meters; 2.09.1 (22) (160)
Notes: This was a beast of an aerobic session. Paul's guidance was to maintain a heart rate of 155-160. Based on Monday's session, I figured a 2.05/500 meters pace would be about right. As it turns out, that was a bit ambitious, and I quickly elevated to the 155-160 range and began creeping about 5 minutes into the first interval. Stepped off the pace slightly to about 2.09 and that leveled things off nicely. Stuck with the 2.09 on the second and third pieces and it was absolutely perfect. I would elevate to 155 about two minutes in, and then stay steady between 155-160 for an entire eight minutes, touching 160 right at the end of each piece. I spent a ton of time right in the desired heart rate range today, but it wasn't easy. It was mentally difficult to just sit in that zone for such a long period of time. I started to get low blood sugar on the last interval, too, which hasn't happened in many years. Paul had wanted me to stay on the rower between intervals to actively recover, but my back was too tight and these intervals were too intense. I simply needed to stand up and rest. I'm loving this type of training.
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."
No comments:
Post a Comment