Tonight was another 45-minute aerobic row at 20 strokes per minute, and this one was probably the cleanest of the recent block.
The overall result was 10,801 metres in 45:00 at an average pace of 2:05.0/500m, with average heart rate sitting around 128–130 bpm depending on device, and a maximum of 138 bpm. Average power came out at 179 watts, drag factor was 138, and the conditions in the shed were about 15.8°C and 64% humidity.
What stood out most in this session was how steady the middle became once the row settled. The opening 5 minutes was controlled at 2:07.0, then the next block moved to 2:05.9, and after that the session locked into a really consistent rhythm. From 15 minutes through 35 minutes, the row sat almost exactly on 2:05.0 pace, which gave the whole piece a very calm, controlled feel.
The last 10 minutes were the best part of the row. Rather than fading, the pace lifted nicely while the stroke rate stayed at 20. The 40-minute split was 2:03.9, and the final 5 minutes came home in 2:03.0. Heart rate rose gradually across that closing section, but it never ran away. That gave the row a strong finish without turning it into something harder than it needed to be.
This was a good example of what these aerobic sessions are supposed to look like: controlled start, stable middle, and a measured finish lift. No drama, no big surges, just a solid rhythm and a better outcome. Compared with the previous rows in this stretch, this felt more organised and more efficient, and the finish suggested there is still a bit more room there when needed.
A really useful aerobic session and another good step forward.
Session Details
Time: 45:00
Distance: 10,801m
Average Pace: 2:05.0/500m
Stroke Rate: 20 spm
Average Heart Rate: 128–130 bpm
Max Heart Rate: 138 bpm
Average Power: 179 watts
Drag Factor: 138
Temperature: 15.8°C
Humidity: 64%
5-Minute Splits
5:00 – 1181m – 2:07.0 – HR 123
10:00 – 1191m – 2:05.9 – HR 127
15:00 – 1200m – 2:05.0 – HR 128
20:00 – 1200m – 2:05.0 – HR 129
25:00 – 1200m – 2:05.0 – HR 130
30:00 – 1200m – 2:05.0 – HR 129
35:00 – 1200m – 2:05.0 – HR 133
40:00 – 1210m – 2:03.9 – HR 137
45:00 – 1220m – 2:03.0 – HR 137
No comments:
Post a Comment