Hello Ben:Ben Rea wrote:25mins @ 153 watts @ 19 s/m
actual: 25mins @ 153.1 watts @ 20 s/m
I'm not used to working in watts, but I translate your row to roughly a 2:11.5 pace and 5,703 meters covered. If you were looking to do a Wolverine Plan L3 workout, it would be at 85% to 90% of your 2K pace. I have your 2K pace at 1:57, rounded up. 85% would be 2:17.6. 90% would be 2:10.0. So your pace is in line with a Level 3 workout. It's just not quite the volume I think you should be doing at that pace/watts.
Even if you backed off to a 2:15 (142 watts) I think you would be better off at 40 to 50 minutes. But as you will remember, I had earlier suggested the 10K. Maybe you could start with 2 - 20 minute sessions at 145 watts and gradually work your way up.
Also, you're working really hard at 19 spm. I have that as 12 meters per stroke! To get to 10 meters per stroke, you'd be pulling 22 to 23 spm. Looked at that way, that's a tough workout you're doing, IMHO.
Anyway, good luck and keep rowing.