Sunny, cool (low 50s), wind N 6-8mph. This was a head wind heading down river.
Plan:
- 4x3K with short rests
- rate: ~20 spm
- pace: no target
- HR: Keep it under 150, well under 150 if possible.
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1680_|_09:15_|_2:45.1_|_175___|_18.9_|_09.6_|_119___|_w
01700_|_2700_|_13:06_|_2:25.6_|_274___|_20.9_|_09.9_|_138___|_m
04400_|_3180_|_14:59_|_2:21.4_|_306___|_20.4_|_10.4_|_140___|_m
07580_|_2980_|_14:34_|_2:26.6_|_301___|_20.7_|_09.9_|_144___|_m
10560_|_2860_|_13:28_|_2:21.2_|_277___|_20.6_|_10.3_|_143___|_m
13420_|_1660_|_08:06_|_2:26.4_|_175___|_21.6_|_09.5_|_141___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01680_|_09:15_|_2:45.1_|_175___|_18.9_|_09.6_|_119___|_warmup
11720_|_56:07_|_2:23.6_|_1158___|_20.6_|_10.1_|_141___|_Main set
01660_|_08:06_|_2:26.4_|_175___|_21.6_|_09.5_|_141___|_cool down
15060_|_13:28_|_2:26.3_|_1508___|_20.5_|_10.0_|_139___|_Total
Very comfortable row. Felt better when I finished than when I started.
Tomorrow: 4 x 2500 / 5′ rest r24. Target pace: 2:15.
Quantified Rowing 