For today’s music, I looked for 1950s Bluegrass playlists on youtube and found quite a few. They were good background music to most of the rowing, though I found myself tuning them out and sort of not hearing them when I was doing the fastest pace intervals.
The rowing was 10,845 meters divided into 18 intervals of alternating distance and time. Though the total distance rowed today was less than yesterday, more calories were burned.
The approach to the intervals was to start out with the highest effort for the 250 meter interval and then to lower the effort by slowing the pace by 5 seconds/500 meters for the next, a 500 meter interval and then by another 5 seconds for the next, a 750 meter interval and by an additional 5 seconds for the middle interval which was a 1K.
So those effort levels were about 307 watts, 265 watts, 232 watts and 207 watts for the 1,000 meter interval in the middle. Then the power increased the same way from the 1K to each following interval with power highest for the final 250 meter interval.
The graph of Pace for each of those intervals resembled a valley:
It was harder to go DOWN into that valley than to climb up out of it, because of the way the rest intervals were arranged, with the shortest rest after the first and hardest interval. It was fun.
Happy, healthy and fun rowing to you.