mikvan52 wrote:What'd you do OTW today?
A lot of rowing at 22-24 spm.
Some sprints, to start to get used to higher rates.
More work on finishes and recoveries.
My usual 10K OTW, after 15K OTErg.
BTW, when I do 1K trials OTW, I'll want to do them first, _before_ I erg.
After erging 15K, I feel a little too gimpy in the legs for anything very intense OTW.
BTW, I played around with trying to find a relaxed rate for distance rowing today, and as OTErg, I think that this distance rate should be something like 27 spm, "base pace."
I am not sure that low rate rowing (20 spm, etc.) does me as much good as 27 spm, both for fitness and technique.
27 spm really flows, technically.
And, of course, my HR climbs much higher at the higher rating.
Even for a big heavyweight, 27 spm is a pretty normal rate for 60min OTErg.
At 8 SPI, 27 spm is 1:57.
ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)