I'm fairly confident that a stroke rate of 15/16 would be classes as low rate in anyone's book Nice work to keep that gong for an hour
Got to agree with Jon Rob - that's a great "rest day"JonT wrote: ↑Fri Sep 02, 2022 7:20 am obirobsan wrote: ↑Fri Sep 02, 2022 4:41 am
Another 10k in a random "rest day" combination of 10 minute warm up (2027m, 2:28 pace, 24 SPM), followed by a little 4" for the IRL (1130m, 1:46 pace, 29 SPM -- this was actually only 14m short of a new PB, so maybe I shoulda pushed it a little harder. haha.), and then a lax CTC (4007m, 2:00 pace, 27 SPM -- but also rowing 3052m in the rest periods just "for fun").
Yep - that's got "rest day" written all over it
For me this morning saw a 20'R20 warm up followed by my standard weights circuit session ie 3 sets of 9 exercises of 20" on / 40" off with 1' between sets - always a great all-round workout in just 30'