Lunch hour

The Pete Plan blog

40min endurance rows

Posted by thepeteplan on December 21, 2009

I was home from work early due to the snow and not wanting to get stuck there, and decided I didn’t really want to get stuck at the gym in the evening either. So I dragged the erg inside from the garage and thought I may as well see what was on rowpro. There was a 40min row set up which sounded like a perfect endurance piece (I did try to enter the race night series first, but it seems entries were closed).

I decided to row a fartlek style piece to get some pace work back in, so the base pace was around 1:53 / 22, with 10 strokes faster every 2.5mins from 5mins in. I did these between 1:45 and 1:39, generally alternating between the two.

40mins = 10835m / 1:50.8 / 24

10min splits:
1:52.4 / 23
1:50.9 / 24
1:50.4 / 24
1:49.4 / 25

Yesterday was a slower 40mins:

40:07.9 = 10512m / 1:54.5 / 22

10min splits:
1:56.1 / 21
1:54.1 / 22
1:53.7 / 22
1:53.9 / 22

A couple of days taking it easy and it’s amazing how quickly it starts to come back. Another day of training tomorrow then off to Seattle for Christmas and New Year on Wednesday.

One Response to “40min endurance rows”

  1. Damian said


    I have been a reader of this blog on and off over the past 2 years. Basically I have become a gym rat rower with some potential I hope. My PB’s (not current – 2008) have my 500m at 1:19.1 (only ever tried once) with 2k (6:38 – very old time).

    So with the New Year closing in I have decided to go for all my times again. I have been training away time on the rower is what is needed.

    So simply can you provide some simple advise for me. Is the proper idea to improve my distance times first or hit my 500m time.

    Either way what might you recommend



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