Some days your head is just not in the game. Today was one of those days.
I can’t blame the weather. It was about 40F, clear with a light easterly breeze (<5mph)
The plan was:
- 8x500m / 500m rest
- Pace target: 2:00 to 2:05
- Rate target: >30
- focus on rowing with an erect posture and avoiding too much lean back.
Within this disaster of a workout, there were actually a couple of good things that happened.
First, the warmup went very well. Sounds stupid, but the warmup that I do is essentially a rate ladder and I felt like I was in control and rowing really well in each one of the bursts.
Second, I was able to row in control at a higher rate than I have been able to before, at or above about 32 SPM for all the intervals. Last season, I had a lot of trouble with setting the boat and generating power at rates higher than 30SPM. I want to be able to work on that, and get to the point where I can race sprints at a 33 or 34 and head races around 28.
But those were just two tiny pearls in giant rotten oyster of a workout. When the going got tough, about half way through each of the intervals, I just had an overwhelming desire to quit. I ended up quitting on two intervals. In two of the other intervals, I was waked by the launch out with the Brandeis Crew. I was reasonably happy with the first 2 intervals, but even they have an annoying fade in the second half.
After 5 intervals, I decided to give up, so I did one more and called it a day.
I’m going to have to come back to this one next week. I will probably extend out to 10 intervals and set a stroke rate target for each one. (26,26,28,28,30,30,32,32,34,34)
07500_|_0280_|_01:08_|_2:01.6_|_036___|_31.7_|_07.8_|_161___|_Interval #3 (fail)
09000_|_0180_|_00:44_|_2:02.2_|_022___|_30.0_|_08.2_|_159___|_Interval #5 (fail)
I got even more bummed out about this workout when I looked at my training journal for last June and saw that I did a 10×500/500r workout with an avg pace of 1:58.8 and 30.7SPM.
I have some work to do to get back there.
Tomorrow: 14K Steady State
3 thoughts on “Some less than impressive 500m intervals”
Not sure why you think this is a failure. You were 2 seconds of split faster than I was on Monday. You were doing higher stroke rates. See this blog for reference: https://rowsandall.wordpress.com/2015/04/20/first-otw-8×500-are-my-hard-days-too-easy/
It takes some time to get used to the higher sprint race stroke rates. Actually your feeling that you wanted to quit is a good thing. Get accustomed to the high stroke rates and you will see that in a few weeks you will be able to repeat this workout feeling much better.
I sure hope you are right! I was pleased about getting the stroke rate up, and I think that with a better mindset, I could have done much better with the workout.
I just hate it when I bail on a piece. I am much happier if I adjust pace and finish it out.
Mark my words. Keep doing the high stroke rate stuff and it will feel natural in a few weeks.
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