Monday: Steady State Rate Ladders (16/18/20)

Nice morning. Light N wind about 5mph.  A headwind heading down river.

Plan:

  1. 4 x (1000m @ 16, 1000m @ 18, 1000m @ 20) / 1′ rest
  2. No pace target
  3. HR Cap : 150 (75% HRR)

Screen Shot 2015-10-05 at 2.15.40 PM Screen Shot 2015-10-05 at 2.15.30 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1080_|_06:42_|_3:06.1_|_108___|_16.1_|_10.0_|_110___|_w
01100_|_0900_|_04:38_|_2:34.4_|_079___|_17.1_|_11.4_|_130___|_16
02000_|_1000_|_04:58_|_2:29.1_|_090___|_18.1_|_11.1_|_138___|_18
03000_|_1000_|_04:47_|_2:23.5_|_098___|_20.5_|_10.2_|_145___|_20
04000_|_0100_|_00:37_|_3:04.5_|_009___|_14.6_|_11.1_|_119___|_r
04100_|_1000_|_04:55_|_2:27.7_|_082___|_16.7_|_12.2_|_135___|_16
05100_|_1000_|_04:51_|_2:25.6_|_089___|_18.3_|_11.2_|_141___|_18
06100_|_0940_|_04:24_|_2:20.4_|_090___|_20.5_|_10.4_|_149___|_20
07040_|_0060_|_00:25_|_3:26.7_|_006___|_14.5_|_10.0_|_118___|_r
07100_|_1000_|_05:12_|_2:35.8_|_087___|_16.8_|_11.5_|_133___|_16
08100_|_1000_|_05:00_|_2:29.8_|_093___|_18.6_|_10.8_|_141___|_18
09100_|_0900_|_04:21_|_2:24.9_|_089___|_20.5_|_10.1_|_148___|_20
10000_|_0060_|_00:28_|_3:51.7_|_007___|_15.1_|_08.6_|_113___|_r
10060_|_1000_|_05:04_|_2:31.8_|_085___|_16.8_|_11.8_|_131___|_16
11060_|_1000_|_04:51_|_2:25.4_|_091___|_18.8_|_11.0_|_141___|_18
12060_|_1000_|_04:43_|_2:21.4_|_097___|_20.6_|_10.3_|_148___|_20
13060_|_1060_|_05:29_|_2:35.2_|_110___|_20.1_|_09.6_|_136___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01080_|_06:42_|_3:06.1_|_108___|_16.1_|_10.0_|_110___|_warmup

03900_|_19:48_|_2:32.4_|_333___|_16.8_|_11.7_|_132___|_r16
04000_|_19:40_|_2:27.5_|_363___|_18.5_|_11.0_|_140___|_r18
03840_|_18:14_|_2:22.5_|_374___|_20.5_|_10.3_|_147___|_r20
11740_|_57:43_|_2:27.5_|_1070___|_18.5_|_11.0_|_140___|_main set

00220_|_01:30_|_3:23.4_|_022___|_14.7_|_10.0_|_117___|_rest meters
01060_|_05:29_|_2:35.2_|_110___|_20.1_|_09.6_|_136___|_cool down

Happy with the heart rate and level of effort.  Really just focused on balance and good rowing today.

After the workout, I went to work for half a day, then flew to Munich, where I am now.  I arrived Tuesday morning around 10AM, and straight into a customer meeting.  So, Tuesday is basically a very tired “non-restful rest day”.

Wednesday:  Fun in the fitness center (HR cap at 150)

2 thoughts on “Monday: Steady State Rate Ladders (16/18/20)

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