Thursday: 4 x ( 3 x 3′ / 1′ rest) / 2′ rest – another good one

Yesterday, work intruded on rowing.  I had a big meeting at 10AM and I was working on preparing for it from 6AM onward.  I finished my last meeting of the day at about 6:30PM and scooted home.  Shit happens.

Today, the weather was glorious!  Sunny, cool, around 60F.  Light wind from the NNE about 5 mph.  This was shifty and flukey, but I only noticed it as a head wind on parts of the upriver segments.  But the water was flat and I was really happy to be out on the river.

Plan:

  1. 3′ on / 1′ off
  2. 2′ minute rests when I needed to spin the boat, so basically 4 sets of 3 reps
  3. rate: r26 or higher
  4. pace: 2:15 or faster, hopefully faster.

Screen Shot 2015-08-27 at 3.44.24 PM Screen Shot 2015-08-27 at 3.44.01 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1060_|_05:50_|_2:45.1_|_104___|_17.8_|_10.2_|_118___|_w
01080_|_0700_|_03:00_|_2:08.6_|_077___|_25.7_|_09.1_|_153___|_m
01780_|_0180_|_01:00_|_2:46.9_|_021___|_21.0_|_08.6_|_147___|_r
01960_|_0700_|_02:57_|_2:06.4_|_079___|_26.8_|_08.9_|_159___|_m
02660_|_0160_|_00:58_|_3:01.3_|_020___|_20.7_|_08.0_|_152___|_r
02820_|_0720_|_03:02_|_2:06.6_|_079___|_26.0_|_09.1_|_160___|_m
03540_|_0160_|_01:00_|_3:07.8_|_019___|_19.0_|_08.4_|_146___|_r
03700_|_0700_|_03:01_|_2:09.0_|_079___|_26.2_|_08.9_|_161___|_m
04400_|_0160_|_01:00_|_3:05.9_|_021___|_21.2_|_07.6_|_155___|_r
04560_|_0700_|_03:00_|_2:08.5_|_081___|_27.0_|_08.6_|_164___|_m
05260_|_0160_|_01:00_|_3:06.3_|_021___|_21.1_|_07.6_|_161___|_r
05420_|_0700_|_02:59_|_2:08.1_|_078___|_26.1_|_09.0_|_168___|_m
06120_|_0160_|_01:02_|_3:14.7_|_018___|_17.3_|_08.9_|_157___|_r
06280_|_0700_|_03:01_|_2:09.1_|_079___|_26.2_|_08.9_|_164___|_m
06980_|_0140_|_00:56_|_3:19.3_|_019___|_20.4_|_07.4_|_162___|_r
07120_|_0700_|_03:00_|_2:08.4_|_081___|_27.0_|_08.6_|_168___|_m
07820_|_0160_|_01:01_|_3:10.3_|_022___|_21.7_|_07.3_|_165___|_r
07980_|_0700_|_02:59_|_2:08.1_|_078___|_26.1_|_09.0_|_170___|_m
08680_|_0160_|_01:00_|_3:08.8_|_020___|_19.9_|_08.0_|_163___|_r
08840_|_0680_|_02:58_|_2:11.0_|_077___|_25.9_|_08.8_|_168___|_m
09520_|_0160_|_01:01_|_3:11.9_|_022___|_21.5_|_07.3_|_165___|_r
09680_|_0700_|_03:03_|_2:10.4_|_080___|_26.3_|_08.8_|_170___|_m
10380_|_0140_|_00:57_|_3:23.2_|_020___|_21.1_|_07.0_|_167___|_r
10520_|_0720_|_03:03_|_2:07.4_|_082___|_26.8_|_08.8_|_172___|_m
11240_|_3240_|_18:25_|_2:50.5_|_355___|_19.3_|_09.1_|_139___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01060_|_05:50_|_2:45.1_|_104___|_17.8_|_10.2_|_118___|_warmup
08420_|_36:03_|_2:08.5_|_950___|_26.3_|_08.9_|_165___|_Main set
01740_|_10:55_|_3:08.2_|_223___|_20.4_|_07.8_|_158___|_rest meters
03240_|_18:25_|_2:50.5_|_355___|_19.3_|_09.1_|_139___|_cool down
14460_|_11:13_|_2:27.8_|_1632___|_22.9_|_08.9_|_153___|_Total

BOOM!  Another really good workout.  It was hard, but I was able to focus on technique at 26 spm and hold 2:10 pretty routinely.  Each of the reps started to bite around halfway through, but I didn’t need to pull back on any of them.

Tomorrow:  Another day of work related craziness.  I need to be in Rhode Island at 7am for a meeting, and then drive to the office for meetings in the afternoon.  I figure I might be able to squeeze in an erg session, but I’m not sure.  I need some steady state meters!

One thought on “Thursday: 4 x ( 3 x 3′ / 1′ rest) / 2′ rest – another good one

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