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

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


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s