RowAlong Community Forum

8 x 4 minutes 28 spm 2k+5-7, 3-minute recoveries. https://i.imgur.com/Gl3oRUE.png This one is touted as mid tier but imho it veers perilously close to top tier especially in the final 2-3 reps. Pretty much on the pace and with a flourish on the final rep but by that time I was beginning to struggle....

Also 30 minutes at 18 spm this morning but very much strapped in! Just a standard leg-loosener after a fairly tough run yesterday. It's all good. And apologies to John but I skipped the power strokes at set intervals throughout, I find they disrupt my rhythm. Dunno why but I struggle to keep the rat...

... 8x1:00/1:00r @1k pace - this morning. I hit them at 1:40/500, 1:39.3, 1:38.6, 1:38.6, 1:38.3, 1:38.3, 1:38 and 1:37. This is right in line with past efforts and provides a solid baseline for the rest of the plan. My 1k best is 3:16.6 (1:38.3/500) so hopefully I can get close to that again. Nice...

This morning was bottom tier 30 minutes at 20 spm 2k+18. Instrux say one power stroke on every minute, then at the end 1 minute rest then 1 minute eyeballs out at 30 spm. I skipped the power strokes because I find they disrupt my rhythm and to finish just accelerated to flat out from 29 minutes to 3...

I don't often venture into top tier territory but I decided to have a go at the 45 seconds to 2 minutes 15 seconds ladder (No 1 on the top tier YouTube playlist). Well that blew out some cobwebs. Happy with the results. My notional 2k pace is 2:00 so I was pleased to see 1:5x throughout and closer t...

I had a go at 30 minutes broken down into 10 x 3-minutes of which 2 mins at 24 spm 2k+16 and 1 min at 15 spm 2k+30. The 24 spm segments were straightforward (this is a bottom tier sesh after all) but I struggled to hit 15 spm and was mostly nearer 18 during those parts, but at the prescribed pace. I...

This 63-year-old would be happy with that time!

After a couple of days off, back in the saddle. Bottom tier 2 x 20 mins 90 secs rest, 20 spm 2k+18-20 and 18 spm 2k+20-22.



Pretty much on the nose. A satisfying workout.

Seems quiet round here. Am I using the wrong soap?

Another mid tier today, same rating as previous but quicker pace. https://i.imgur.com/Rh3AvB7.png Instrux said 24 spm 2k+12 1:30 rest, x 8. Went well enough and was a decent mid-level exertion. The final interval was me showboating, to see if I could hold it at 1 stroke slower rate. I find that to m...

This morning a mid tier, 3 x 12 minutes 2:30 rests 24 spm 2K+14 (so target pace 2:14) https://i.imgur.com/wqt1dqk.png Felt a little harder than the heart rate indicates: that 127 on the final one is near the top of my UT1 band (120-130). But a decent session. With warmup and warmdown about 10,000 me...