wolverine plan, anyone?

[Dangerscouse]

L3

2500m warmup

Continuous 18,500m
Avg pace: 1:57.1
Time: 1:12:16
Avg spm: 26

2500m cooldown

That's a strong session

[jackarabit]

05/28/2018

L4 46’ [176,178,176,180,110]
Revised ref. pace 2:07 [2k-.3”]
Target strokes: 820. Actual: 822
Target meters: 8975. Actual: 9278

17.9 spm [822/46 = 17.86]
5.9 W/s [106/17.9 = 5.92]
11.3 m/s [9278/822 = 11.28]

1k cd

Revised reference pace (1” faster than previous) did not stop overage on goal meters (303m).

[kcavorsi]

L4

2500m warmup

60’ 1,176 strokes 19.6 spm Ref pace 1:41
194/196/198/194/196/198
Goal meters: 15,162
Meters rowed: 15,172

2500m cooldown

[kcavorsi]

L1

4K warmup

8 x 500 Goal pace: 1:41.0

1:40.9
1:41.0
1:41.0
1:40.9
1:41.0
1:40.9
1:40.8
1:40.8

4K cooldown

[kcavorsi]

L4

2500m warmup

60' 1,182 strokes 19.7 spm Ref pace 1:41
194/196/198/200/198/196
Goal meters: 15,190
Meters rowed: 15,203

2500m cooldown

[jackarabit]

Closing in on 20spm av. Forza!

[Allan Olesen]

Next time I will use a 3 seconds faster reference pace and increase the duration to 40 minutes. I guess I will pretty quickly be using my true 2k pace as the reference pace.

...which I finally did. I had a lot of trouble keeping the pace and stroke rate, but the overall result came pretty close to target.

[kcavorsi]

L2

4K warmup

4x2K goal pace 1:47.2

1:47.3
1:47.2
1:47.2
1:46.9

4K cooldown

[kcavorsi]

L4

2500m warmup

60’ 1,182 strokes 19.7 spm. Ref pace 1:41
194/196/198/200/198/196
Goal meters: 15,190
Meters rowed: 15,200

2500m cooldown

[kcavorsi]

L3

2500m warmup

Continuous 18,750m
1:57.0
Time: 1:13:09
Avg spm: 25

2500m cooldown

[kcavorsi]

L4

2500m warmup

60' 1,182 strokes 19.7spm Ref pace 1:41
194/196/198/200/198/196
Goal meters: 15,190
Meters rowed: 15,203

2500m cooldown

[kcavorsi]

L1

4K warmup

4 x 1K. Goal pace: 1:43.7

1:43.8
1:43.6
1:43.6
1:43.4

4K cooldown

[kcavorsi]

L4

2500m warmup

60' 1,188 strokes 19.8spm Ref pace 1:41
196/198/200/196/198/200
Goal meters: 15,218
Meters rowed: 15,232

2500m cooldown

[kcavorsi]

L2

4K warmup

3/2.5/2K Avg goal pace 1:47.7(3K@1:48.1, 2.5K@1:47.7, 2K@1:47.1)

1:48.0
1:47.6
1:47.0

4K cooldown

[kcavorsi]

L4

2500m warmup

60' 1,188 strokes 19.8spm Ref pace 1:41
196/198/200/196/198/200
Goal meters: 15,218
Meters rowed: 15,230

2500m cooldown