Today’s session was 10K done online in the company of another rower whose steadfast (and faster) pace helped inspire me.
I once again did the thing with 4×4 minute R 3 minute intervals, beginning 15 minutes after the start of the 10K. during the before and after and recovery intervals, I aimed for a pace of about 2:20.
What was stepped up was the 4 minute portion of the four sets of intervals. Instead of aiming for a pace of about 2:10 during those, I aimed for a pace closer to 2:05. During the very last of those 4 minute intervals, when the other rower was doing a sprint to the finish, I increased my pace and extended that interval a little bit beyond 4 minutes, until the other guy crossed the finish line. His faster pace and sprint to the finish inspired me to do a little more.
The session was screen-recorded for those who’d like to use it for rowing-along-with and its link is here: Indoor Rowing Online 10K 11192018
Happy rowing to you.