We were leaving for the the cape today, so I just did a quick L4 on the erg.

6 x 10′

Each 10′ piece was

• 4′ @ 16 spm, 160W
• 3′ @ 18 spm, 180W
• 2′ @ 20 spm, 200W
• 1′ @ 22 spm, 220W

Output
Workout Summary – Jul 25, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14485_|_60:00.0_|_02:04.3_|_182.4_|_18.0_|_141.7_|_ 69.3% _|_13.4_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02411_|_10:00.0_|_02:04.4_|_181.7_|_18.0_|_125.3_|_ 57.7% _|_13.4_|_10.1
02_|_02420_|_10:00.0_|_02:04.0_|_183.7_|_18.1_|_136.3_|_ 65.5% _|_13.4_|_10.2
03_|_02415_|_10:00.0_|_02:04.2_|_182.6_|_17.9_|_141.6_|_ 69.2% _|_13.5_|_10.2
04_|_02415_|_10:00.0_|_02:04.2_|_182.5_|_18.1_|_146.6_|_ 72.8% _|_13.3_|_10.1
05_|_02409_|_10:00.0_|_02:04.5_|_181.3_|_18.1_|_148.6_|_ 74.2% _|_13.3_|_10.0
06_|_02415_|_10:00.0_|_02:04.2_|_182.6_|_18.0_|_151.9_|_ 76.5% _|_13.4_|_10.1

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0180___|___02399___|___0180___|___02411___|___00___|___12___|___142
0180___|___02399___|___0181___|___02420___|___01___|___21___|___145
0180___|___02399___|___0179___|___02415___|___-01___|___16___|___152
0180___|___02399___|___0181___|___02415___|___01___|___16___|___155
0180___|___02399___|___0181___|___02409___|___01___|___10___|___156
0180___|___02399___|___0180___|___02415___|___00___|___16___|___160
1080___|___14392___|___1082___|___14485___|___02___|___93___|___000

Pretty accurate on the stroke counts.  A bit high on the meters.

Tomorrow:  A nice bike ride, I think.