Sunday: 10K Push

Friday:  No Training.  We closed on our new vacation house down on cape cod.  Here’s the view from the deck.

2016-08-13 10.44.08

Saturday:  No Training.  A very busy day setting up the house.

Sunday:  Started the day down on the cape.  I went for a nice walk around the island.  I decided that the stairs down to the water are too steep to carry a boat down.  I’m going to drive 2 minutes to the beach and launch from there.  Eventually, Ill figure out some way to store my boat down near the water in front of the house.  We headed home in the afternoon.

I was itching for a quick workout, so I hopped on the erg around 7pm.  I didn’t have much of a plan, so I decided to do a 10K push, but start it off slow so I could warmup and also, to be honest about it, because I didn’t want to work too hard.


  • 10K push
  • Start pace: 2:05, go 1 second faster for each 1000m, ending at 1:56 for the last 1000m
  • Free rate.  Try to inch rate up as the pace goes down.
  • Heart Rate: No cap

That was fun.  It was hot as hell outside, over 90F, and humid too, so I kept the windows closed and ran a fan.  I generated enough heat to raise the temperature in the room from 72F to 78F over 40 minutes.

I had a little trouble getting myself to row slow enough during the 2:05s, but did better tracking the paces down.  Once I was within 2K of finishing, I kind up gunned it and did the 2000 down to 1000 at 1:55.  Then I finished the last 1000m at a 1:50 pace.  Not super fast, but it stung in a good way.



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