Plan:

• 15′ warmup – Treadmill 15% grade, 3mph
• 3 x 15′ / 2′ steady state
  • pace target 2:05
  • rate: 20
  • HR limit: 155
  • Technique: knees together

I got a phone call while I did my warmup so I ended up doing 20 minutes of death march.

On the erg, I was unhappy that I needed to slow down to stay under the HR cap.  But, one must respect  the rules!

HR for the whole workout including warmup…

The rowing bit.

        Workout Summary - media/20170928-1251390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11018|51:00.0|02:18.9|169.3|19.8|146.4|155.0|10.9
W-|10704|45:00.0|02:06.1|174.4|19.9|147.4|155.0|12.0
R-|00316|06:00.0|09:28.9|053.3|18.0|128.4|155.0|01.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03596|15:00.0|02:05.1|178.0|19.7|144.4|153.0|12.1
01|03562|15:00.0|02:06.4|174.0|19.9|148.2|155.0|11.9
02|03547|15:00.0|02:06.9|171.3|20.0|149.8|154.0|11.8

Tomorrow:  Hard Distance.  30′ pace target 1:55.