Long sessions at constant pace, SPM going up: bad ? godd ?

[jrkob]

Thanks james, really appreciate your patience and explanations.
So right now and looking at my records, I would be able to pull 1.5x my weight for 3 hours a week (and I think a lot more than that if I had to) and still be in UT2. Bordeline but still UT2. So perhaps I could try 1.7x my weight and see if I can remain within UT1 ? Very interesting.
So in any case using your performance gauge it seems I am somewhere between unfit and fit. Possibly slightly closer to fit than unfit.

[jamesg]

Enjoy. Your low BMI makes sums for rowing somewhat critical, so don't overdo it.

Do you also run or bike up and down the hills on HK island?

[jrkob]

I sometimes run on the trails in the New Territories in winter (right now is not possible because of the humidity), I'm lucky to have some of the best trails right behind where I live.
Bicycles tracks are in general close to roads and therefore more polluted here so I avoid.
I tried putting on (useful) weight over the years but find it very hard. I'm a bit paranoid about what goes into my stomach and I feel this is getting in the way. There might be a genetic element as well, I suspect, because all males in our family have the same corpulence. But that's another problem.