Monday-Tuesday: Steady State and CTC

Monday

Wanted to row OTW but I had to finish something at work. It was raining hard when I had to drive to the club, and I was late already, would have to shorten the row because of the early darkness … so I did an OTE session.

Warming up, then a 30 minute rowpro session, then a cooling down. A bit under an hour in total. Time pressed.

30min


Workout Summary - Oct 20, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|07255|30:00.0|02:04.0|183.4|22.1|156.4|167.0|11.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|01205|05:00.0|02:04.5|181.6|21.6|136.1|147.0|11.2|08.4|
02|01226|05:00.0|02:02.3|191.2|22.4|156.0|161.0|10.9|08.5|
03|01216|05:00.0|02:03.4|186.4|22.0|160.0|164.0|11.1|08.5|
04|01207|05:00.0|02:04.3|182.2|22.2|160.1|164.0|10.9|08.2|
05|01206|05:00.0|02:04.4|182.0|22.0|163.6|166.0|11.0|08.3|
06|01195|05:00.0|02:05.5|177.1|22.2|162.2|167.0|10.8|08.0|

I did the 30 minutes at slightly higher power than the Friday session.

Tuesday – CTC

Again working late. I started this session close to 9pm. 15×1 minute on 1 minute rest, and actually quite enjoyed it. Targeted 1:45 which is around my 2k pace. It was nice to do some sprinty stuff after many steady state and distance sessions. Counted to 30 strokes. A sip of water after every 3 sets. Final three sets with closed eyes and imagining rowing the final 300m of a sprint race.

I did wear the heart rate belt but forgot to clip on the heart rate unit. 🙁

ctc

Tomorrow: Cycling and steady state.
Thursday: Fly to Brussels/Amsterdam
Friday: Short hotel fitness triathlon + weights

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