Easy session.  Good thing too.  I’m feeling a bit tired.  Lot’s of rowing over the past 6 days.  But I am really excited.  I feel like I am making progress on my stroke, and with the exercises that the PT has given me.

Today, I was doing the session at home, in the mid-afternoon.  The plan was:

• 3 x 20′ / 3′
• Cat VI
• Pace 2:06-2:11
• rate: 18-20
• HR limit: 145,150,150

My hr was high today, and ended up marginally higher than the limits as I went along.

          Workout Summary - media/20171122-2120290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15020|69:00.0|02:17.8|152.1|20.0|142.7|154.0|10.9
W-|13977|60:00.0|02:08.8|163.9|19.6|144.5|154.0|11.9
R-|01046|09:00.0|04:18.1|056.6|23.5|128.3|154.0|03.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04676|20:00.0|02:08.3|165.2|19.1|138.7|146.0|12.3
01|04652|20:00.0|02:09.0|163.6|19.7|146.0|152.0|11.8
02|04650|20:00.0|02:09.0|162.8|20.1|148.9|154.0|11.6

Tomorrow:  Rest day!  Happy Thanksgiving.

On Friday the plan is:

• 3 x 15′ / 1′
• Every 5′ – 20 strokes at r32
• Otherwise: Cat VI: 2:06 to 2:11, r18-20
• Also, Insert 5 strokes of pause at hands away to try to work on keeping knees down on recovery in the first minute after the fast strokes.

Basically, I will do this as 4:20 at Cat VI pacing and then 40 seconds at r32 or higher.   I’ll be at home on the dynamic for  this session.