Yesterday’s 10k Row

Yesterday’s 10k row was not a personal record, but I would like to direct your attention to my stroke rate:

December 3 2023's 10k Row

While I was not as fast some previous efforts, I did keep my stroke rate pegged at 28 strokes per minute. Compare that to last Sunday’s:

Last Week's 10k Row

  • Last week: 10k at 30 s/m, 186 watts
  • This week: 10k at 28 s/m, 184 watts

My goal, besides rowing a 10k in 40 minutes, is to cap my stroke rate below 30 s/m, so that will mean keeping power up more consistently. Fewer, but harder, pulls. Feasible? Dunno. But I think the slower rate will preserve my aerobic capacity.

Quick note: Rhonda joined me again this Sunday, but instead of her usual 10-minute Apple Fitness+ workout, she opted for a 20-minute row. I did the 20 minute alongside her, pulling around 28 s/m with good power for the “hard” sections and ramping up the stroke rate to 33-38 s/m for the “all out” efforts. This means my warmup led to me having 5k in the bank before I even sat for the 10k. With a light warmup and cooldown, that’s 00:27:50 and 279 calories burned before the 00:41:17 and 640-calorie burn during the 10k.

Them’s some meters!