Feb 10 2017
The training plan had running, but I decided to do Saturday’s workout today and keep my running to Saturdays.
Warming up 3km
3x(4x1min/1min), 6 minute break between sets, stroke rate in the intervals 28-30spm
Cooling Down, 25 minutes of stretching
The main workout:
Workout Summary - media/20170210-1655220o.csv
I rowed it as a “just row” which was good, because in the second set, I forgot to start the second interval. My thoughts carried me away and when I looked at the PM again, I was 30 seconds late, so I decided to start one minute late. Luckily, the interval editor on rowsandall.com allows for that. There were a few other intervals where I started a few seconds late, leading to a worse average. I basically pulled 1:41 or 1:42 pace, occasionally 1:40 or 1:39.
Again, I didn’t really know how to pace this, but the long rest between the sets made this quite irrelevant. The main constraint was the stroke rate. I personally would have rated up a bit, and you can see from the stats that I did hit 30spm most of the time, and rarely went down to 28spm.
After that, I did a 2km cooling down.
As I have two lighter weeks, I stay with this plan, but I will have to diplomatically ask our head coach how he determins this plan’s intensity.