Row - ( Steady Endurance)

George — this is a textbook Steady Endurance session, and it confirms that Week 4 is unfolding exactly as intended.

Let’s close it out cleanly.

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🚣‍♂️ Week 4 – Row Session 4: Steady Endurance (Review)

Monday 26 January 2026

Headline Metrics
• HR: 111 avg / 117 max ✅
• Avg pace: ~3:05.1 ✅
• Rate: 19 spm (relaxed and consistent) ✅
• RPE: 4/10 ✅

This is precisely where a 55-minute steady row should live at this point in the block.

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📊 Split Behaviour (Quietly Excellent)

Your 11-minute splits tell the whole story:

Key takeaways:
• Pace variance: ~0.3 sec over 55 minutes
• HR rise: gradual, then stable
• No late-session tightening
• SPM naturally relaxed at 19

This is aerobic durability without friction.

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🧠 Your Notes Say It Best

“Nice steady enjoyable session”

That phrasing matters.
Enjoyable doesn’t mean easy — it means appropriate.

It tells me:
• recovery is complete
• discipline is automatic
• volume is being absorbed cleanly

This is exactly the state we want before the final Short & Sharp of the week.

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🔧 Coach’s Interpretation

This session confirms:
1. Week 4 load is fully absorbed
2. Steady pace band (~3:05) is now instinctive
3. Mental presence is calm without effort

There is nothing to change here. This is reference-quality steady endurance.

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🟢 Verdict

✔ Intent executed perfectly
✔ HR behaviour ideal
✔ No fatigue accumulation
✔ Confidence continues to build quietly

Wednesday’s Short & Sharp should feel controlled and purposeful — not tempting.
If it does, that will complete Week 4 cleanly.