Conditions: cloudy, 45F, Wind: N 4-6mph (not a factor)
Plan:
- 4x(6 x 1’on/1’off) 5′ rest. This was motivated by Sander’s 20×1′ workout. but since 6 intervals fits pretty well for the length or river I am working on, and I didn’t relish the thought of doing 20 reps in one block, I decided to increase the total number of reps, but divide it into 4 blocks.
- Target pace: 2:00
- Target rate: >28
- Work on tap downs, getting good reach at higher rates and sitting up straight
Started with a couple of drills.
King of the Mountain. Sit at the catch with blades buried. Lift blades clear of water, and then drop for the catch. Repeat.
Top quarter. Sit at the catch with blades buried. Take the first 6 inches of the stroke, then lift blades from water and return to catch. Repeat.
Pick drill. Starting with arms only, progress to arms and body, then quarter slide, then half slide. Work on good finishes and getting blades clear of the water on recovery.
From there I rowed a warmup for the next 4 minutes or so, and dove into the first set of the intervals. I found it was very easy to push them too hard, I would get out to about 20 strokes and feel really burnt out. I eventually learned to go out a bit more conservatively and push the last part of the rep more. Overall I hit the pace target, and a few of the reps were slowed down by having to do them through the s-turn, or under the bridge.
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
01000_|_0260_|_01:04_|_2:02.7_|_029___|_27.3_|_09.0_|_154___|_
01420_|_0260_|_01:02_|_1:58.8_|_032___|_31.1_|_08.1_|_160___|_
01840_|_0240_|_00:58_|_2:00.6_|_029___|_30.1_|_08.3_|_159___|_
02240_|_0240_|_00:58_|_2:00.0_|_028___|_29.2_|_08.6_|_162___|_
02640_|_0260_|_01:00_|_1:55.0_|_032___|_32.1_|_08.1_|_166___|_
03040_|_0260_|_01:00_|_1:55.6_|_032___|_31.9_|_08.1_|_165___|_
03760_|_0240_|_01:00_|_2:04.8_|_027___|_27.0_|_08.9_|_157___|_
04180_|_0240_|_00:59_|_2:02.1_|_027___|_27.6_|_08.9_|_166___|_
04580_|_0260_|_01:01_|_1:57.5_|_030___|_29.5_|_08.7_|_166___|_
04980_|_0260_|_01:02_|_1:59.6_|_031___|_29.9_|_08.4_|_169___|_
05360_|_0240_|_00:58_|_1:59.8_|_029___|_30.3_|_08.3_|_168___|_
05760_|_0240_|_00:58_|_2:00.2_|_027___|_28.1_|_08.9_|_164___|_
06160_|_0240_|_00:57_|_1:58.3_|_028___|_29.6_|_08.6_|_169___|_
06840_|_0240_|_00:59_|_2:02.9_|_028___|_28.5_|_08.6_|_157___|_
07240_|_0260_|_01:03_|_2:01.0_|_030___|_28.6_|_08.7_|_169___|_
07640_|_0260_|_01:03_|_2:00.8_|_031___|_29.6_|_08.4_|_169___|_
08060_|_0240_|_00:58_|_2:01.5_|_028___|_28.8_|_08.6_|_170___|_
08440_|_0260_|_01:04_|_2:02.3_|_029___|_27.4_|_09.0_|_170___|_
08840_|_0240_|_00:57_|_1:59.8_|_028___|_29.2_|_08.6_|_168___|_
09560_|_0240_|_00:59_|_2:03.3_|_028___|_28.4_|_08.6_|_160___|_
09960_|_0240_|_00:58_|_2:01.2_|_029___|_29.9_|_08.3_|_167___|_
10340_|_0260_|_01:02_|_1:59.4_|_030___|_29.0_|_08.7_|_168___|_
10740_|_0240_|_00:57_|_1:58.1_|_028___|_29.6_|_08.6_|_168___|_
11120_|_0240_|_00:59_|_2:02.3_|_029___|_29.6_|_08.3_|_168___|_
11500_|_0260_|_01:03_|_2:00.6_|_030___|_28.7_|_08.7_|_168___|_
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:30_|_2:48.1_|_098___|_17.8_|_10.0_|_128___|_warmup
06220_|_24:56_|_2:00.3_|_729___|_29.2_|_08.5_|_165___|_Main set
06460_|_40:49_|_3:09.5_|_754___|_18.5_|_08.6_|_154___|_rest meters
13660_|_11:15_|_2:36.5_|_1581___|_22.2_|_08.6_|_156___|_Total
My best two intervals were at the end of the first set. Here are videos of those reps, along with the Crewnerd pace, rate and HR data.
Tomorrow: Something a bit tamer. Steady state, r20, HR cap at 150
Quantified Rowing 