TEST DAY - Results
Congratulations on your performance at last week’s 2K test. I was very impressed with how professionally everyone approached the test. Major shout outs to Andy, Berj and Scott Olson for huge improvements from the beginning of the season.
My one sense however, was that as a group we have underestimated how strong we are. I think we all have room to dial up the intensity a bit. If you get to a point in the third 500m where you feel like you cannot take another stroke, that is right where you want to be. Then you just have to find a way to trick yourself into taking one more hard stroke, about 100 more times.
This week’s workout will give you a chance to practice tricking yourself into carrying on when you feel like there is no more gas in the tank.
Primary workout:
2 min on / 2 min off x 6: Anaerobic – this is flat out as fast as you can go. Row 2-4 strokes per minute above your 2K race cadence. So if you raced last week at 28 spm, today you will hold 30-32 strokes per minute. Go flat out. Hold to the 2 min rest interval. If you start to fade in later pieces, that is fine. Just practice convincing yourself to take one more hard stroke, over and over.
Secondary workout:
2 x 10 min: Anaerobic Threshold, 75 – 85% of your 2K pace. 5 min rest.
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