Plan: (on the erg)
- 8×10′
- 1′ rest every 20′
- 180 strokes per 10′ (4’@16, 3’@18,2’@20,1’@22)
- 170W at 16, 190W at 18, 210W at 20, 230W at 22
This turned out to be a bit to intense. I dropped down by 10W in the second 20′, and then by another 10W beyond that to keep my HR in the aerobic zone. Very humid. Left a huge puddle on the floor (of sweat)
In the last minute, I upped it to r24 and tried to see how hard I could pull. I was above 300W by the end of the minute.
Output
Workout Summary – Jun 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19430_|_84:00.0_|_02:09.7_|_160.4_|_17.6_|_145.4_|_ 71.9% _|_13.2_|_09.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_02458_|_10:00.0_|_02:02.0_|_192.6_|_17.9_|_114.5_|_ 50.0% _|_13.7_|_10.8
02_|_02459_|_10:00.0_|_02:02.0_|_192.7_|_18.1_|_147.4_|_ 73.3% _|_13.6_|_10.6
03_|_00059_|_01:00.0_|_08:31.3_|_002.6_|_05.0_|_144.2_|_ 71.1% _|_11.7_|_00.5
04_|_02411_|_10:00.0_|_02:04.4_|_181.7_|_18.2_|_144.2_|_ 71.1% _|_13.2_|_10.0
05_|_02295_|_10:00.0_|_02:10.7_|_156.8_|_17.9_|_145.6_|_ 72.1% _|_12.8_|_08.8
06_|_00058_|_01:00.0_|_08:33.0_|_002.6_|_05.0_|_146.8_|_ 72.9% _|_11.7_|_00.5
07_|_02369_|_10:00.0_|_02:06.6_|_172.4_|_18.0_|_146.8_|_ 72.9% _|_13.2_|_09.6
08_|_02371_|_10:00.0_|_02:06.5_|_172.8_|_18.1_|_153.6_|_ 77.7% _|_13.1_|_09.5
09_|_00043_|_01:00.0_|_11:45.4_|_001.0_|_03.0_|_153.3_|_ 77.5% _|_14.2_|_00.3
10_|_02241_|_10:00.0_|_02:13.8_|_146.0_|_17.2_|_147.7_|_ 73.5% _|_13.0_|_08.5
11_|_02388_|_10:00.0_|_02:05.6_|_176.6_|_18.6_|_159.8_|_ 82.1% _|_12.8_|_09.5
12_|_00276_|_01:00.0_|_01:48.5_|_273.8_|_24.0_|_170.6_|_ 89.8% _|_11.5_|_11.4
After Sunday’s workout, we headed down to NJ for my son’s graduation. No training on Monday or Tuesday.
Quantified Rowing 