80′ of speedplay

Weather:  cool and cloudy, around 43f.  Light to moderate wind from the west (headwind in the upriver sections)

Plan:

  • 80′
    • 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

Screen Shot 2018-04-30 at 6.33.23 PM

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.

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