Apr-25
Row - 1k @ 1:48-1:50 pace; rest 90sec
Row - 750m @ 1:47-1:49 pace; rest 90sec
Row - 500m @ 1:46-1:48 pace; rest 90sec
Row - 250m @ 95-100% effort (empty the tank)
Rest walk/AD flush - 10min
x2 Rounds
Results
1k - 3:39.0 / 1:49.5 avg/500m / 26 strokes / min
750m - 2:44.8 / 1:49.8 avg/500m / 27 strokes / min
500m - 1:49.4 / 1:49.4 avg / 500m / 27strokes / min
250m - 49.1 / 1:38.2 avg / 500m / 34 strokes / min
A much better result vs. the 2k time trial. Clearly I bit off more than I could chew with my pacing approach. I tried to start slower and build like you suggested and it definitely helped. I mis-judged when to pick up the pace on each round to get the avg. down to the right range on the 750 and 500 but was able to pick it up the last 85-100m of each and row lower than the target range each time.
1k - 3:42.1 /1:50.8 / 26 strokes / min
750m - 3:03.7 / 2:02.4 avg/500m / 26 strokes / min
500m - 1:54.1 / 1:54/1 avg/500m / 28 strokes / min
250m - 48.8 / 1:37.6 avg/500m / 38 strokes / min
This one was a different story, much harder to maintain the ranges. The 1k was definitely harder than the first but was able to walk the pace down and finish out the last 100m at the low end of the desired range at 1:48. The 750m was a different story, ran out of juice. Started off strong but was unable to get the pace down and struggled to keep it below 2min pace. The 500m was a struggle as well but was able to gut out the last 150m and get the avg pace down. The last 250m was a gut check and wanted to beat my first round. Came out hot, and tried to hold on. It worked as I beat the first round but cemented that what you said is true, I am much better at building and finishing strong vs. emptying the tank and holding on. Thank you for programming this. Needed it.
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