April 18th, 2015 - 33rd Day of Testing

Apr-18
Complete Aerobic warm-up (20min)
+
Row - 3 x 10sec @ 100% effort; rest 3min
*record FASTEST /500m pace attained
+
Rest 10min
+
Row - 2k for time
*record total time and average /500m pace
+
Cyclical aerobic flush - 20min (100-120 BPM)    

1:16 @ 8.5

1:16 @ 7.5

1;15 @ 10

1st Attempt:  Started at 1:41 pace, by the time I got to 1146m left I had fallen off to 2:02 pace so I stopped 

Rest 8min

2nd Attempt:  Backed it off on the start to 1:45-1:47, by 1202 I had fallen off to over 2:02 pace

Rest 8min

3rd time is a charm:  Started off at 1:55 avg pace for 1st 500m - went avg 500m pace - 1:55.2, 1:53.4, 1:59.1, 2:01.7 - finished in 7:57.2

7:57.3

Probably the worst day training I've had in a long time mentally.  I thought I had done a good job coming into this setting realistic expectations.  My goal was to be on pace for 7min 2k (1:45 pace) knowing that I'd probably be a little under that initially and drop off the last 750m.  My first attempt I was on pace and the first 400m was great, felt good, wasn't breathing too heavy and then it all went to shit.  Stroke rate was 36-37 so I tried to back it off and settle down and I couldn't.  My brain quit when I fell way off the 1:45 pace I had set in my mind.  Quitting is not something I do but I figured I'd be able run it back a second time with a slower pace and would be ok.  That was definitely not the case as the slower pace resulted in a complete melt down as well.  At this point, I was so disappointed in my performance I was putting up the rower to call it a day but couldn't let that happen.  My last attempt I just started off slower than I would've ever imagined and then was able to bring it down the 2nd 500m and the last 1000m I wasn't going to let myself stop.  

This was a very humbling day for me but as I thought about it the rest of the weekend, it was necessary.  I have been training with old PRs, Old expectations in my mind and all I was doing was setting myself up for failure.  I know I can do better than this and will do better than this.  I am starting this process over mentally as if I am clean slate / and rehabbing from an injury with zero expectations.  

I don't think this was your expectation when you programmed this but I'm glad this happened as I needed a wake up call.