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
Quantified Rowing 
I’m curious about these CAT V and CAT VI designation.
Are they from your new program? How do they compare to the L1, L2 etc. nomenclature?
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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
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