Monday: 4 x 12′ / 1’30” Cat V

In the fitness center around noon.

The plan:

  • 4 x 12′ / 1’30”
  • Rate: 22
  • Pace: 2:01 – 2:05
  • HR Limit: 155

The intent of this session is to work at a specified pace and stroke rate.  For me, it is also a chance to focus on the new stuff that I need to fix in my posture and technique.

The biggest challenge I had was getting to the target stroke rate and rowing lightly enough to avoid going too fast.  I ended up failing on both accounts.  My stroke rate ended up a bit low, and my pace ended up a little fast.

         Workout Summary - media/20171120-1800320o.csv
Workout Details

It got a bit better as my legs got a bit tired.  But I feel like I can do a better job with it.  I was happy to see my HR plateau around 150 in the workout.  That’s a hopeful sign.


  • 5 x 2000 / 2′
  • 1500m @ r22, pace 2:01-2:05
  • 500m @ r24, pace 1:55 exactly

Sunday: Back on the erg – 4 x 20′ / 3′ Cat VI

Busy day.  I did a couple hours of raking and cleaning out the flower beds early this afternoon.  Then, around 5:30 I settled down for a long easy Cat VI workout.

The only tricky part was I was at home with my nemesis, the dynamic erg.  For those of you who have not followed the saga.  I have not been a fan of this piece of equipment, and I was convinced that it was defective in some way.  I am less convinced since I sat on a dynamic erg at the HOCR and it felt basically exactly the same.  Also, since then, I have received with less enthusiasm, pretty direct feedback about possible flaws in my technique that could explain why I can hammer out better times on the static erg, but not on my nemesis.

This situation gives me hope.  If I can get better on the dynamic, maybe that will translate better to the boat too.  So, it is time to embrace the suck.  No better session to embrace the suck with than a nice easy Cat VI workout.  The guidelines are simple.

  • 4 x 20′ / 3′ rest
  • rate: 18-20 (the lower the better)
  • pace: 2:06 to 2:11
  • HR limit: 145,150,155,155

On the static erg, I am doing these just about at the fast edge of the band.  On my nemesis, I figured I should go out slow, maybe 2:10 and see what happened.

I started and things felt good between 2:08 and 2:09.  Rate felt good between 20 and 21, so I had to work on keeping it at 20, with mixed success.

         Workout Summary - media/20171120-0000300o.csv
Workout Details

So, I think right now I have about a 2 split difference between dynamic and static, maybe 10-15 watts.

Monday’s session:

  • 4 x 12′ / 1’30”
  • Rate: 22
  • Pace: 2:01 – 2:05
  • HR Limit: 155