Monday: 14K steady state

Forgot my HR monitor at home.  It was cold at first, but sunny and it warmed up nicely by the end.


  1. 4 x 3000m / 1′
  2. rate: 18-20
  3. pace: 2:25 ish

chart (2)

This is from the RIM log file.  I didn’t bother downloading the data from the Speedcoach.

I ended up pushing the first 3000m a bit too hard, so for the rest of the workout, I basically alternated 500m of square blade, 500m of slow roll ups, and 500m of “normal rowing”

It was a beautiful morning for a row and a nice session.

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