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
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12812|54:00.0|02:06.4|186.5|21.1|143.9|154.0|11.3
W-|11907|48:00.0|02:00.9|197.9|21.3|144.6|154.0|11.7
R-|00909|06:00.0|03:18.0|064.4|18.7|135.6|154.0|08.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02989|12:00.0|02:00.4|198.5|20.8|137.7|149.0|12.0
01|02980|12:00.0|02:00.8|198.7|21.4|146.2|153.0|11.6
02|02970|12:00.0|02:01.2|197.6|21.4|146.9|154.0|11.6
03|02967|12:00.0|02:01.3|196.9|21.5|147.5|154.0|11.5

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.

Tomorrow:

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

2 thoughts on “Monday: 4 x 12′ / 1’30” Cat V

    • gregsmith01748 says:

      Hi Ivan, I am working Marlene Royle and those are her terms. They don’t line up exactly with the L1,L2, L3 world, but span a wider range.

      Cat I: all out sprint
      Cat II: 2k pace (L1)
      Cat III: ~ 5k pace (L2)
      Cat IV: between 6K and 10K pace (fast end of L3)
      Cat V: intensive endurance pace (slow end of L3)
      Cat VI: extensive endurance pace

      Like

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