Rowing WOD 1/5/13: 6 x 2:00 w/ 1:30 Rest – Post Best Avg Split

Rowing WOD 1/5/13:

Renegade's at the first RRC Practice of the new year!

Renegades at the first RRC Practice of the new year!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 19th at 8am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Checkout the racing action from the last Renegade Rowing League!

6 thoughts on “Rowing WOD 1/5/13: 6 x 2:00 w/ 1:30 Rest – Post Best Avg Split

  1. Hi,

    Been Reading your WOD and having some trouble with some of the terms and abbreviations you are using, is there any chance you can type a list and send it to me.


    • Hey Lionel,
      Anytime there is an @ symbol it is usually referring to a prescribed stroke rating or pace that needs to be maintained during the workout. Stroke rating is the number of strokes taken per minute and usually abbreviated as s/m, spm, or sr. It can be found in the top right or bottom left corner of the monitor depending on the display your looking at.
      Pace is usually dictated by a 500m split time or a certain number of seconds off of your average split for a 2,000m race. if the @ is followed by 2k+5, that means you should hold your 500m split for every stroke at 5 seconds slower than your average 2k split. If you row 2k in 8:00, your 500m split is 2:00, and you would be doing that workout at a split of 2:05.
      Those are usually the most confusing ones. If there are others please let me know and if you need more description on these let me know. Thanks for reading Lionel!

  2. My best average was the last set. 1:48.1 at 34 s/m. My six sets went: 1:57.4 @ 28s/m, 1:54.2 @ 28s/m, 1:52.9@31s/m, 1:55.1@30s/m, 1:52.5@32s/m, 1:48.1@34s/m. Other than my fourth set I was pretty happy with my consistency and the results were what I expected.

  3. Per special in-class instructions, I opted for consistency of stroke rating and 500m split. I was all over the place and it all fell apart on the fifth piece. I thought I could maintain the 1:48 splits, but apparently not.

    1:47.7 @34
    1:46.9 @31
    1:49.4 @30
    1:50.0 @30
    1:54.2 @31
    1:48.1 @33

    My average 500m split over all six pieces was 1:49.3, which puts me in a good position for our next time trial on the 19th!

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