Plan:

• 4 x 20′ / 1′ rest
• Power: 10W x stroke rate
• Heart rate cap at 155

It should have been easier.  I set myself up on the porch.  It was beautiful outside.  Windy and around 70F.

It should have been a really easy row, but I started feeling the effects very soon into it.  I started conservatively at 18spm and 180W.  My HR climbed steadily through the first 20 minutes and was well into UT1 by the end of that piece.  By the end of the second, I had pushed past the HR cap, so I retreated to a L4 format sequence

• 4′ at 16 (160W)
• 3′ at 17 (170W)
• 2′ at 18 (180W)
• 1′ at 19 (190W)

Even with this downshift, I still spent a lot of time above my HR cap.  I think I need to do some lactate testing to see where I am these days.

Tomorrow:  Back in Newton in my own boat!  Hurray!  Steady state rate ladders 3/2/1 format at 17/19/21.  HR cap at 155.