Sunday: I intended to workout, but I slept in late, ran lots of errands, and set up the Christmas tree.
Monday: Up at 5:15. In the gym at 6:45.
Workout Summary - media/20171211-1315300o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|16336|65:12.0|01:59.7|223.0|23.2|159.1|176.0|10.8 W-|16342|65:12.0|01:59.7|212.0|22.1|157.6|176.0|11.7 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|176.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|01178|05:00.0|02:07.4|165.6|17.0|121.0|136.0|13.9 01|01385|05:00.0|01:48.3|277.9|27.3|156.6|165.0|10.2 02|01153|05:00.0|02:10.1|167.4|17.8|147.6|165.0|13.0 03|01371|05:00.0|01:49.4|270.6|27.6|162.2|170.0|09.9 04|01162|05:00.0|02:09.1|167.2|17.9|153.8|170.0|13.0 05|01369|05:00.0|01:49.6|269.8|27.0|164.6|173.0|10.1 06|01153|05:00.0|02:10.1|160.3|17.6|156.7|173.0|13.1 07|01357|05:00.0|01:50.5|264.8|27.1|166.5|175.0|10.0 08|01141|05:00.0|02:11.5|162.3|17.9|159.8|175.0|12.8 09|01353|05:00.0|01:50.8|261.8|27.4|168.0|175.0|09.9 10|01151|05:00.0|02:10.4|163.0|17.7|160.6|174.0|13.0 11|01356|05:00.0|01:50.6|261.6|27.6|169.4|176.0|09.8 12|01214|05:12.1|02:08.6|165.2|18.1|161.6|176.0|12.9
That was a bitch!
Tomorrow: 4 x 12′ at 2:01/r22
Quantified Rowing 
That looks hard, especially on the 28 to 18 transitions, assuming you had a pace target for the 18 SPM sections as well
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The 28 to 18 transitions are brutal. At the end of the 5 minutes, every fiber in your body wants to stop rowing. The first couple of strokes I had to let the split go. I tried to be under 2:11 by the end of the first minute. As I got into the second half of the workout, I was only feeling OK in the last minute or so of the r18 section, and I was really taxed from about 30 seconds into the r28 section.
I’m not sure I understand the theory behind this workout, but it sure builds character.
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The pace target for the r18 sections was 2:06 to 2:11
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Greg,
The other day I wanted to try that workout for novelty, but I couldn’t bring myself to do it. It’s a lot of time ‘in the zone’ and the r18 pieces also seem stiff. How’s your recovery after it?
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It’s the hardest workout of the week. The r18 paces are basically a reasonable endurance pace and it’s hard to hold them as you get deep into the workout. I felt pretty drained through the rest of the day and I was glad I had an easier workout to do this morning.
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