Another controlled aerobic row in the bank.
Tonight’s session was 45:00 continuous for 10,800m at 2:05.0/500m, rate 20, with average heart rate 134 and a planned cap of 145. The overall shape of the row was exactly what I wanted: calm early, patient through the middle, then a controlled lift as the session developed.
The middle of the row settled in well, and the pace tightened gradually without needing to force it. Splits moved from 2:08.4 in the opening 5 minutes to 2:05.0 at 10, 2:04.7 at 15, 2:04.5 at 20, 2:04.3 at 25, 2:04.0 at 30, 2:03.0 at 35, and 2:01.9 at 40. Final 5 minutes was the prescribed warm-down, so the fade there was intentional rather than a drop in control.
One brief spike to 147 showed on the monitor, but I do not believe I was genuinely sitting over cap during the row, so I’m treating that as a blip rather than a true reflection of the effort. The session itself felt controlled throughout.
Worth noting as well that this row came on the back of two days of heavy manual work, digging out and wheelbarrowing roughly 7 tonnes of earth and rock. That background fatigue matters. In that context, this was a very solid session: good rhythm, good discipline, and a strong aerobic return without forcing the issue.
Environmental reading from the monitor was 14.5°C and 65% humidity.
A good honest row. Nothing flashy, just steady work, controlled pressure, and another layer added.
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