Thursday: 4 x 20′ / 3′

The plan for the session was to keep it nice and easy.

  • 4 x 20′ / 3′
  • Cat VI: 2:06-2:11 pace, 18 spm
  • Heart rate: < 150

I felt very stiff this morning from yesterday’s adventure.  I had low expectations, but I was glad that it was a long slow session.  As it turned out, my heart rate plateaued early and at a low level and basically stuck there.  I was able to hold the 2:06 split throughout without coming close to the HR limits.

          Workout Summary - media/20171214-1350320o.csv
Workout Details

All in all, a nice way to spend 90 minutes.


  • 45′
  • Cat VI
  • Power 20 every 5 minutes at r32


Wednesday: 20′ Test

I did a 20′ test as part of a battery of 4 tests back at the beginning of November. At that time, I struggled with the test, aborted an attempt, and then tried again at a slower pace on the next day.

The first attempt, I tried to hold a 1:51 pace and I lasted 6 minutes.  In the second attempt, I backed off to 1:53 and it was close to a maximum effort, but I managed to hold that through the piece, finishing with a 1:52.7 pace (5233m, 244W)

Today, based on my recent workouts, especially Monday’s 6x(5’@28,5’@18) workout, I thought that I might have made enough progress to attempt 1:51 again.  At least I thought I could give it a shot.

I ended up heading to the gym in the late afternoon.  I warmed up with an easy 2K.

Then into the main event.  Pretty simple plan.  Row at r25 and 1:51 pace.  Count strokes in sets of 100 and hope for the best.

It went as well as I could have hoped.  I kept the display bouncing back and forth between 1:50 and 1:51 through the first 4 sets of 100 strokes.  With 100 strokes left, I was struggling, but the displayed average was 1:50.3.  At this point, I gave myself permission to let the splits dance between 1:51 and 1:51.  That was just enough relief  to get me refocused on rowing well.  I got down to 50 strokes to go and I wound back up the speed and counted down to the finish.

End result: 5430m, 259W, 1:50.4 pace

Workout Summary - media/20171213-2225590o.csv
Workout Details

I compared the row in detail to my last attempts.

First, comparing it to the 1:52.7 attempt.

  • Pace: this one was faster!
  • Rate:  Identical
  • Power:  better  today!
  • HR: close to identical, but I didn’t push it as high today.

Then I did a cool down.

I’m very happy with this.

Tomorrow:  4 x 20′ / 3′ at 2:06/r18