Saturday – 5x5min/3min

An erg training from our club’s Masters group.

5x(3min+1min+1min)/3min at 22/24/26spm.


Workout Summary - media/20181110-1426040o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08626|39:59.0|02:19.1|162.3|20.6|154.0|177.0|10.4
W-|06399|24:46.0|01:56.1|224.6|23.2|159.3|177.0|11.2
R-|02237|15:00.0|03:21.2|060.7|16.4|145.5|177.0|08.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00761|03:00.0|01:58.2|207.3|22.2|144.6|161.0|11.4
01|00263|01:00.0|01:54.0|234.4|24.0|163.1|167.0|11.0
02|00270|01:00.0|01:51.1|260.7|26.4|169.2|172.0|10.2
03|00760|03:00.0|01:58.5|210.4|22.3|151.5|165.0|11.4
04|00264|01:00.0|01:53.5|238.3|24.4|165.9|166.0|10.8
05|00240|00:53.0|01:50.4|259.7|26.2|170.1|174.0|10.4
06|00751|03:00.0|01:59.8|206.4|21.9|152.7|166.0|11.4
07|00263|01:00.0|01:54.0|234.8|24.0|168.9|173.0|11.0
08|00270|01:00.0|01:51.3|252.9|26.1|173.9|176.0|10.3
09|00758|03:00.0|01:58.7|210.2|21.9|155.7|169.0|11.5
10|00263|01:00.0|01:54.0|235.0|24.2|171.0|173.0|10.9
11|00243|00:53.4|01:50.0|261.6|26.1|174.3|175.0|10.4
12|00757|03:00.0|01:58.9|216.8|21.6|155.9|169.0|11.7
13|00264|01:00.0|01:53.6|238.0|24.3|172.4|175.0|10.9
14|00271|01:00.0|01:50.9|254.9|25.9|175.9|177.0|10.4

It was an OK session. Not extremely taxing. Pretty consistant also in terms of Work per Stroke:

With a 2500m warming up and a 2000m cooling down this session had a “rScore” of 63, which is a little lower than the 75 that I usually score when doing a 5x1500m. Here is the session compared to my last 5x1500m:

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