Weather: cool and cloudy, around 43f. Light to moderate wind from the west (headwind in the upriver sections)
- r18 to r20 – cat VI rowing
- 2 x 20 strokes at r28 – cat II on each leg of the row
- In between legs. 5 to 10 reps of KOM drill
Workout Summary - media/20180430-1345240o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|14038|78:45.0|02:48.3|164.6|19.8|144.9|174.0|09.0 W-|11668|58:10.0|02:29.6|184.9|20.3|153.1|174.0|09.9 R-|02375|20:35.0|04:20.0|107.5|18.4|121.8|174.0|07.4 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|02687|12:08.0|02:15.5|184.5|20.2|148.5|166.0|10.9 02|02898|15:20.0|02:38.7|189.5|20.3|154.2|171.0|09.3 03|02847|13:08.0|02:18.4|183.7|20.0|152.9|170.0|10.8 04|03237|17:34.0|02:42.8|182.0|20.7|155.5|174.0|08.9
A very nice row. I felt a lot less tired than after previous outings like this. I also am feeling a bit smoother at r28. A lot of the strokes are fully clear of the water on recovery.
Tomorrow: 2 x 30′, Cat V, r22 Medium tempo workout. I need to fold each 30′ block into 2 chunks to fit it in the river, but I’ll make the turns in less than a minute.