Sunny, cool, not humid (yay!). Wind from the west at 8 to 10 mph. Cross wind on most of the course, but a head wind heading up river in stretches.
Plan:
- 4 x 3000 / 2′ rest
- r20
- best pace achievable with HR cap of 157
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1060_|_09:44_|_4:35.4_|_172___|_17.7_|_06.2_|_123___|_warmup
01100_|_3000_|_14:35_|_2:25.9_|_302___|_20.7_|_09.9_|_151___|_m
04100_|_0100_|_00:36_|_3:01.0_|_010___|_16.6_|_10.0_|_127___|_r
04200_|_2900_|_14:26_|_2:29.3_|_294___|_20.4_|_09.9_|_153___|_m
07100_|_0100_|_00:42_|_3:27.5_|_012___|_17.3_|_08.3_|_123___|_r
07200_|_2860_|_14:23_|_2:30.9_|_294___|_20.4_|_09.7_|_154___|_m
10060_|_0040_|_00:19_|_4:01.2_|_005___|_15.5_|_08.0_|_119___|_r
10100_|_2900_|_14:48_|_2:33.2_|_309___|_20.9_|_09.4_|_150___|_m
13000_|_1060_|_06:01_|_2:50.1_|_119___|_19.8_|_08.9_|_139___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01060_|_09:44_|_4:35.4_|_172___|_17.7_|_06.2_|_123___|_warmup
11660_|_58:13_|_2:29.8_|_1199___|_20.6_|_09.7_|_152___|_Main set
00240_|_01:37_|_3:22.1_|_027___|_16.7_|_08.9_|_124___|_rest meters
01060_|_06:01_|_2:50.1_|_119___|_19.8_|_08.9_|_139___|_cool down
14020_|_15:35_|_2:41.7_|_1517___|_20.1_|_09.2_|_147___|_Total
I basically ran out of gas at the end. The wind picked up and I started to really row slow!
Thursday: 4 x ( 3 x 3′ / 1′ paddle) / 2′ paddle
Quantified Rowing 
Good steady state pace. I know people are chasing 2:20 for these trainings but I am with you and prefer to respect the HR cap.
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It’s so hard to do! It’s easier on the erg, and a smaller slow down yields more HR decrease. But I think if I am serious about building endurance for the fall, I need to keep 3 sessions purely UT.
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Or take a lactate tester on board
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Don’t tempt me. I’d probably flip trying to prick my finger.
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