Monday: 14K steady state r20

Weather:  Broken overcast, clearing during the row to beautiful sunshine.  Temperature in the mid 60s.  Light wind from the WSW, building from nothing to about 3 to 5 mph by the time I finished.  This was a head wind when heading up river.

The plan:

  • Steady State, basically 4 x 15′
  • 1′ rests and 5′ warm up and cool down
  • Rate: 20 spm
  • HR Cap at 155
  • Focus on rowing clean at a slightly higher rate.  Lighten up my stroke to keep HR in the aerobic band.  Apply power smoothly after the catch.

Screen Shot 2016-06-06 at 11.24.23 AM

Start_|_Dist_|__Time_|_Split Pace_|_Strokes_|_SPM__|_DPS__|_Remarks
00000_|_1100_|_06:22_|_2:53.6_____|_114_____|_17.9_|_09.6_|_warmup
01050_|_3000_|_14:30_|_2:25.0_____|_297_____|_20.5_|_10.1_|_tail
04050_|_0150_|_01:41_|_5:36.4_____|_014_____|_08.3_|_10.7_|_r
04200_|_2800_|_14:27_|_2:34.8_____|_289_____|_20.0_|_09.7_|_head
07000_|_0300_|_02:50_|_4:43.3_____|_038_____|_13.4_|_07.9_|_r
07290_|_2800_|_13:40_|_2:26.4_____|_276_____|_20.2_|_10.1_|_tail
10090_|_0110_|_02:01_|_9:10.2_____|_009_____|_04.5_|_12.2_|_r
10200_|_2800_|_14:49_|_2:38.7_____|_296_____|_20.0_|_09.5_|_head
13000_|_1202_|_07:10_|_2:58.9_____|_134_____|_18.7_|_09.0_|_c

Distance_|_Time__|_Pace___|_Strokes_|_SPM__|_DPS__|_Remarks
1100_____|_06:22_|_2:53.6_|_114_____|_17.9_|_09.6_|_warmup
11400_____|_57:26_|_2:31.1_|_1158_____|_20.2_|_09.8_|_Main set
1202_____|_07:10_|_2:58.9_|_134_____|_18.7_|_09.0_|_Cool down
0560_____|_06:32_|_5:50.0_|_061_____|_09.3_|_09.2_|_rest meters
14262_____|_17:30_|_2:43.0_|_1467_____|_18.9_|_09.7_|_Total

Tomorrow:  8 x 500 / 3′ rest, rate r28

One thought on “Monday: 14K steady state r20

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