Second Royle Row Test.
Day 2: 75-Minute Row:
This test measures your aerobic threshold. Row for 75 minutes, at the end, record your average watts. Also note in your data the average 500-meter split, total distance rowed, and stroke rate for future reference. Suggested stroke rate between 18-24. Aim for a pace that you can maintain for the duration. This is equivalent to your best steady state pace. Do not stop during the test. You may want to set a water bottle close by if you need to drink during the 75 minutes.
I got up around 9 and was on the rower by 9:30. I dutifully set the drag factor for 130. My critical power curves predicted that I should be able to hold around 190W (2:02.5). Pride, and the knowledge that my PB for a half marathon was at 1:53.6 pace caused me to target something a bit better. I decided to start at a 1:58 pace and see how things went.
I held the 1:58 through the first 25 minutes. By then, my HR was edging up close to 160 and I had another 50 minutes of rowing to go. I decided to ease up to 1:59. I held that basically to the halfway point. At halfway, I eased further to a 2:00 target and just kept counting strokes. I was hovering between 22 and 23 SPM, so I would count strokes in 5 minute chunks. It was between 111 and 113 strokes in each one.
At 55 minutes, I was getting really ragged. My stroke rate was bouncing around a bit more and I was having trouble staying focused. I started seeing a lot of 2:01s and 2:02s on the screen, but I was getting close enough to the end to know that I wasn’t going to give up. I just kept counting strokes. Once I got to 10 minutes to go, I felt confident enough to start pushing back to my target, and with five minutes to go, I knew I was going to be able to finish with a bit of a kick.
40 minutes in TR and AN. I was totally destroyed when I finished. I am bummed out about how far I am from my best at these long distances, but I’m happy to have made with a sub-2:00 pace at least.
Workout Summary - media/20171029-161526-sled_2017-10-29T09-40-16ZEDT.strokes.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|18873|75:00.0|01:59.2|206.7|22.5|162.6|181.0|11.2 W-|18878|75:00.0|01:59.2|206.7|22.5|162.4|181.0|11.2 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|01905|07:30.0|01:58.1|210.9|22.1|130.0|145.0|11.5 01|01911|07:30.0|01:57.8|214.2|22.4|148.1|151.0|11.4 02|01904|07:30.0|01:58.2|212.2|22.3|153.8|159.0|11.4 03|01893|07:30.0|01:58.8|208.6|22.1|159.9|162.0|11.4 04|01889|07:30.0|01:59.1|207.1|22.1|164.5|167.0|11.4 05|01883|07:30.0|01:59.5|205.3|22.1|168.9|170.0|11.3 06|01878|07:30.0|01:59.8|203.3|22.3|171.6|173.0|11.2 07|01862|07:30.0|02:00.8|198.5|22.4|173.4|175.0|11.1 08|01860|07:30.0|02:01.0|197.6|22.8|175.6|178.0|10.9 09|01892|07:30.0|01:58.9|209.3|24.3|178.7|181.0|10.4
Tomorrow: Rest Day. Then on Tuesday is the 1K test.