5K
Set yourself up for failure by rowing at sub PR pace for as long as possible. Compared to a 500 mtr effort this should be relatively easy. It should feel like you are well on your way to conquering uncharted territory while sentencing this technological leviathan to the bottom feeding trolly upon which we find the tools of mediocrity, i.e. treadmills, stairmasters, and windchimers. The insidious death that stands between your dreams and nightmares is unassuming, inconspicuous, and wears a humble mask. Like a slow trickle of blood the power/wattage seems to vanish amidst the ostensibly same effort. Rationale: Something is wrong with one of these machines but it isn't the inanimate machine. It might not even be a software issue (which is usually the case when we succumb to perceived exertion). Instead, it's the disheartening fact that my tool bag has been pillaged, my homework incomplete, my motor ill-equipped for the road, and my reach exceeding my grasp. If I don't succeed in failing then I fail miserably and learn nothing about the guts in this relationship. Identify the breach point and then prepare the blowtorch for remediation.
rest
500 mtr intervals with 1 min rest (sub 5k PR pace)
5k total
Although it works to a limited degree, we can't expect to become better rowers (or anything else) without the requisite investment.
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