Friday – 8×15 strokes – speed work

First time I did a stroke based workout in CrewNerd. This workout idea came from our club’s official Masters rowers training plan. I don’t follow that plan, which is assuming 4 sessions/week, but I receive it in my Inbox and sometimes pick an interesting looking session from it.

This was 6-8x 15 strokes at 38 spm, 2-3 minutes rest between sets. Two sets from standing start. A race prep session.

http://rowsandall.com/rowers/workout/315

Workout Data

Rower:  Sander Roosendaal
Name:   8x15 strokes/2min
Date:   10 juni 2016
Time:   16:03
Distance:   10248m
Duration:   00:57:12.0
Type:   water
Weight Category:    lwt
Workout Summary

Workout Summary - media/20160610-193012-2016-06-10-1702.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|07674|40:04.0|01:55.3|33.5|148.8|169.1|08.6
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02280| 13:09 |02:52.9|19.6|135.0|164.0|08.9
02|00111| 00:23 |01:46.5|38.1|131.0|163.0|07.4
03|00113| 00:22 |01:38.0|40.5|156.0|171.0|07.5
04|00121| 00:24 |01:40.3|37.2|165.0|173.0|08.1
05|00113| 00:23 |01:44.7|38.0|144.0|166.0|07.5
06|00121| 00:24 |01:40.7|36.9|160.0|173.0|08.1
07|00117| 00:24 |01:43.9|37.0|161.0|174.0|07.8
08|00107| 00:23 |01:48.9|38.6|150.0|169.0|07.1
09|00098| 00:23 |02:01.1|38.0|143.0|167.0|06.5
10|02579| 14:37 |02:49.5|21.8|147.0|168.0|08.1
11|00250| 00:52 |01:44.3|36.8|154.0|176.0|07.8
12|01664| 08:20 |02:30.2|20.0|140.0|165.0|10.0

I really went up high in spm and tried to achieve a good pace. The first 6 intervals were in tailwind. The two final one in headwind. Some steering was required around sailing boats and swimmers.

At the end of the workout I added a 250m full speed from a standing start. Just for fun.