Rowing WOD 2/4/13:
Steady State 5k
Checkout everyone’s preparation for the catch!
- Focus on Technique
For both Novice & Vets, today’s Rowing WOD is a chance to take a step back and focus on technique. For those that are recovering from the big game, it’ll be a good way to get back into training this week. Each 1k of the 5k should be spent working on a different technique fix. By the end of the workout you will have been able to work on five technique points.
There is no fixed split or stroke rate today, but you should be working at a Perceived Rate of Exertion of about 80 – 85%. Just take the time to get good strokes in, and work out some kinks. See if you can grab a friend to chat with throughout the piece. Training with others is a lot more fun and showing someone a new sport is awesome!
Post what you focused on for technique and if you were able to share rowing with anyone!
Renegade Rowing 
This morning, four of did an informal 2k time trial, testing the race plans we’ve been synthesizing since our last formal time trial. My plan was to start hard and settle immediately into a sustainable pace for the rest of the race, allowing for some split expansion in the third 500 meters and a slight sprint at the end. These are my average/500m splits over the eight 250m chunks of the race:
1:45.0 @34
1:49.0 @33
1:49.8 @34
1:48.4 @33
1:50.6 @33
1:50.0 @33 (1:48.8 cumulative avg/500m)
1:51.8 @32 (1:49.2 cumulative avg/500m)
1:49.6 @35
Totals: 7:17.1, 2000m, 1:49.2/500m, 33 s/m
I was able to keep my cumulative average/500m split below 1:49.0 until the seventh chunk, when it grew to 1:49.2. I’m feeling good about my training and race plan. Thanks Bob, for suggesting that we do this!
Solid Mickey! Can’t wait to see you crush it in a couple of weeks!
21:52 which is 80% of a 7 minute 2k. I was just focusing on consistency in my s/m and keeping my pace at +/- 2 seconds of my desired split. I rowed with my tried and true workout partner, my pup, Mater.
Love the focus on consistency. Mater sounds awesome. Can’t wait to have a dog.
21:02 not feelin it right now but just kept grinding through.
Nice work Chris! Make sure you’re recovering well and attacking some mobility! Sleep, good food, and stretching go a long way. Keep it up!