Went for a new PB based on yesterday's 6K. Started out way too fast, but managed to average a decent pace. Beat my old PB by 36.2 se…

Cool down

Laddered my stroke rate. 26-24-22-22-24-26 changing each 1000m. First time rowing 6000m, so automatic PB! Now to revisit 2K & 5K.

Short WOD 4 x 1000m/1:00 rest

Alternate short WOD Stroke count Pyramid
10-20-30-40-50-40-30-20-10
10 hard/10 easy, 20 hard/20 easy, etc.

Alternate short WOD 2x2000m/4:00 rest

Warmup row

Short WOD 3x1000m/3:00rest

Warm up row

Short WOD 2x2000m/4:00 rest
Increasing stroke rate: 1000m@24s/m, 500m@26 s/m, 250m@28s/m, 250m@ 30s/m

Warm up row

Medium WOD Intervals 3x1000m/3:00 rest

cool down from time trial.

Time trial. Beat the previous PB by 53.9 seconds! Very uneven. Strong front end, weak back end.

Pre-Time Trial warm up

Time Trial
Beat previous by 3.2 seconds (16 seconds faster pace)
Same s/m (38) but avg Watt 320 is 112 higher that 208

Time Trial
Beat previous 1:00 by +31 strokes and and -13.3 seconds faster pace.

Concept2 Medium Workout of the Day
4x5:00/3:00 rest
I started very high s/m but couldn't hold it for 5:00

Warm Up