Where I row: Charles River Newton

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There is a cool thread going on over at the google plus site rec.sport.rowing about where people row.  I thought I would chime in about my rowing location and double post between here and there.

During the week, I row on the Charles River, but not down in Boston.  I launch in Newton, at the Paddle Boston location where I rent a rack for my boat.  I chose this location because it is right on my commute from home to work so I can maximize my rowing time and minimize my driving time.

From this location you can row up river for nearly a mile, but it is very narrow and quite twisty, so no one ever does that.  Downstream from the launch point is about 4km of rowable water with absolutely beautiful surroundings.  The boathouse is on a lagoon with a hotel overlooking it.  At the north end of the lagoon, the river winds into Nahantan park.  You start by going through a tight s turn and then the river widens out into a nice straight section about 500m long.  It’s perfect for a couple of power 10s during a warmup.

At the end of the straight section, the rower is confronted with a choice.  You can go around a large island in a broad turn to starboard, or dash through “The Cut”.  I almost always go through the cut because I’m ready to start doing some serious rowing.

As you exit the cut, you continue through a straight but narrow section with houses built into the woods on both sides.  On the north bank of the river, the homeowner has realistic sculptures of various animals (bears, alligators, iguanas) lurking in the woods near the water.  He also puts out a tub full of bottled water on weekend days as a gift to paddlers going by.  I’ve never partaken, but it makes feel better about my fellow man every time I pass.

When you exit the narrow section, there is a long cove on the south side.  In this cove, is where I will usually start and finish intervals, since it is more aligned with the rest of the 1K section than the other branch.  The cove is fun because there is a town park on one side with swing sets and a little beach and big grand homes on the other side.  One house has a boat rack and upon a very fine empacher double and a few singles.

Continuing down river, it widens out into a broad area, but only the main channel that I’ve marked stays weed free during the summer.  On both sides are woods.  After passing a small island and a prominent point on the south bank, you turn slightly toward the s-turn.  There is a sunken tree that sticks out of the point that cost me an impeller and damaged the fin my precious Fluid because I strayed too close.

The s-turn is a broad bit of water and you can maintain full pressure through it, but it definitely is a challenge to hold a pace.  The best 2K course runs through the s-turn and I think it is a perfect training ground for head races.  Not so perfect for 2K sprints.

When you emerge from the s-turn, you com into a straight that is about 800m long.  About halfway through it, on what is now the east side of the river, is the Waltham Watch Factory.  Until the 1960s it was a genuine watch factory, but now it is mixed use with commercial space and condos.  They’ve done a great job restoring it.

At the end of this straight bit is the Prospect Street Bridge.  It’s a old stone bridge with three narrow arches.  One of the arches is too shallow to use.  The east arch is used downstream and the center arch upstream.  It takes some careful steering to align to the bridge because it isn’t a straight shot through, but angled to the river.  I do row at full pressure and head race paces through the bridge when I am training 2.5K or 3K pieces, but it costs me some pace to make sure I don’t hit an abutment.

After the bridge, you come into a narrow channel about 200m long with a biomed plant on the west bank.  By coincidence, they are the maker of my lactate meter and strips, Nova Pharmaceuticals.  On the east side are two family homes.  This bit is nice a straight and it is almost irresistible to dig a bit harder and speed up.

The channel empties into a broad basin and you find yourself in the heart of downtown Waltham.  There is a commuter rail line on the west bank, a bridge with lots of traffic at the end of the basin and a dam just beyond it.  On the east side is a big apartment complex with a dock that rents paddle boards and kayaks.

So, in about 4 km you go from scenic parkland with Great Blue Herons, Swans, Geese and Ducks, through an industrial section and into a bustling town center.  There is little boat traffic.  I share the river with one University team during the spring and fall (Brandeis) and a small collection of very nice fishermen.  If I row later in the day on weekends, there is a ton of paddleboards, kayaks and canoes out, so that isn’t too practical, but early mornings basically belong to me and a few other rowers.

It’s a really lovely place to row, and you certainly get a lot of practice steering.

Saturday: 44 starts, 20km and a sore bum

Today’s original plan was to do 250m pieces with standing starts.

I did the Rojabo warmup.  It’s a really good warmup for hard sessions.  I recommend to anyone who is looking for a structured warmup.  Here it is.

  • First 1000m or so.
    • Pick drill
    • Legs only
    • steady state
  • 10 strokes at r20 / 10 paddle
  • 20 strokes at r22 / 20 paddle
  • 30 strokes at r24 / 30 paddle
  • 20 strokes at r26 / 20 paddle
  • 20 strokes at r28 / 20 paddle
  • 20 strokes at r30 / 20 paddle
  • 20 strokes at max stroke rate / 20 paddle

When you’re done with that, you are completely warmed up and you’ve rowed at a higher rate than you are likely to row during the rest of the session, so it’s a good confidence builder.

After the warmup, I attempted my first start. It was terrible.  No balance, ugly finishes, just terrible blade work.  I decided to change my plan from 250m reps to just doing as many starts as I could stand.  I would pull out of the start if I really blew a stroke, or take it out to 10,15 or 20 strokes depending on how much room I had and how the piece was feeling.  I ended up doing 44 starts.  Some were “slomo” starts where I purposely slowed down every stroke to try to get some muscle memory going around the initial short slide strokes.  Some were less than full pressure.  Some were all out.

The key take aways from the whole thing were:

  • First stroke:  Think of it as prying the boat away from the start.  Apply leg pressure smoothly.  Don’t yank the handles.  Finish “too early”.  Basically tap down as soon as my arms start to break with a straight back.
  • Second stroke:  recover up the slide until my hands have just started to come apart as I am half way up the slide.  Very important:  Take a split second as I square the blades and place them in the water before I start the leg drive.  This is my major fault.  I am missing water and mis aligning my blades my starting the leg drive before my blades are well set.
  • Beyond the second stroke:  Get out to full slide over the next couple of strokes and keep layback to a minimum.  Keep the finishes clean and don’t rush the catches.  That’s what kills me.

There was a pretty good wind blowing today, a tailwind going down stream.  So the first set of starts were into a head wind.  The second set were with a tail wind (they were fun!), and the third slogging back into the headwind.  By the third set, my legs were shot.

After the third set, I deliberated an decided to row another 8K steady state.  I’ll be missing 3 days on the water because of my son’s graduation, so I thought I should get the strokes in.  It ended up being about 4K too far.  I was really tired for the last row upriver into the head wind.

Here’s the whole row.  The warmup to 4K.  Three sets of about 15 starts each.  2 with head wind, 1 with tail wind.  Then another 8K of steady state, slow roll ups and square blade rowing.  The wind built through the session.

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The last two 20 stroke bits of the warm up were tail wind assisted and a real blast.  It might be the first time I’ve ever seen a 1:39 on the speedcoach.

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Then the starts.  First set, with head wind.  You can see where I aborted the bad ones and extended the good ones.

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Second set.  Tail wind.  Fast splits.  Still screwing up a lot of them.  The longer paddles are getting past things like the turns and bridges to a clear shot.

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Third set.  Getting a bit weary.  Into the head wind, which was worst for the first 5 or so.  Concentration was waning a bit.

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So, tomorrow morning it’s off to New Jersey.  I might have time for an erg session before we depart.  If I do, it will likely be a 3×20′ steady state session.

Friday: 4×20’/1’r on the erg

Back from Dallas.  Home around 1pm.  Got straight on the erg for an easy session.

Target: r19, 195W

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Workout Summary – May 29, 2015
–_|_20252_|_84:00.0_|_02:04.4_|_181.7_|_19.3_|_132.5_|_ 62.8% _|_12.5_|_09.4

Workout Details

01_|_04953_|_20:00.0_|_02:01.1_|_196.8_|_19.6_|_095.5_|_ 36.6% _|_12.7_|_10.1
02_|_00059_|_01:00.0_|_08:24.4_|_002.7_|_05.0_|_131.8_|_ 62.3% _|_11.9_|_00.5
03_|_04949_|_20:00.0_|_02:01.2_|_196.4_|_19.5_|_139.5_|_ 67.8% _|_12.7_|_10.1
04_|_00070_|_01:00.0_|_07:08.5_|_004.4_|_06.0_|_133.7_|_ 63.6% _|_11.7_|_00.7
05_|_04950_|_20:00.0_|_02:01.2_|_196.6_|_20.2_|_143.5_|_ 70.6% _|_12.3_|_09.7
06_|_00070_|_01:00.0_|_07:06.7_|_004.5_|_06.0_|_139.8_|_ 68.0% _|_11.7_|_00.8
07_|_05200_|_21:00.0_|_02:01.1_|_196.8_|_19.9_|_150.0_|_ 75.2% _|_12.5_|_09.9

Felt like stroking a bit lighter today, so the rate was closer to r20.  It was a bit humid and hot, so despite starting with a really nice low HR through the first couple pieces, it started to climb and kept going in the last 2.  Very easy session though.

I’m getting annoyed about how intermittent the HR monitor is at the beginning of the sessions.

On the road again…Exploring inclined treadmill sessions

Tueday;  No training. Flew out of Boston at 6AM (eastern time).  Finally got to my hotel around 8 PM (pacific time) and I was pretty much done in.

Wednesday:  Up at 4:15AM and off to the hotel fitness center.  I did a 1 hour session on the treadmill.  The first 20 minutes at 15deg incline and 3.5mph.  The second 20 minutes at 5deg incline and 5mph.  The third 20 minutes at 15deg and 3.0mph.  The intent of the workout was all aerobic maintenance.

This was the first time that I tried the whole maximum incline thing.  I think this is a good cross training session.  By increasing the angle and decreasing the speed, it is much lower impact, and I can manage my HR quite easily with speed changes.  Because it was unfamiliar, it was pretty tough,, even with a lowish HR.

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After the workout, I went straight to the airport to fly to Dallas.  Went right into meetings, then from there to a customer dinner.  Two beers, some wine and a very nice port was consumed over a 4 hour dinner, along with a extravagantly large bone-in sirloin.  I finally got back to the hotel around 11.

Thursday:  Up at 5:15 to get in a workout.  Discovered that the fitness center opened at 6.  Damn.  Went back to bed for half an hour, and then went back around 6:15.  I was feeling a bit bloated from last night’s festivities and in no mood to work hard.

I started on a bike because the treadmills were being used.  Then after 3 minutes, one opened up and I jumped to it.  I did 10 minutes at 15deg/3.5mph and saw that the next treadmill had a working TV, so I jumped again.  I did another 10 minutes at 10deg/3.5.  Then I went to 5deg/5mph, but after a couple minutes, I decided I wasn’t in the mood to jog, so I cranked the incline back up to 15degrees and played with the speed between 3.0 and 3.5mph to keep my HR right below the top of the UT2 zone.

I ended up doing about 50 minutes of exercise over 60 minutes in the gym

It felt like a lot more work than the HR would indicate.

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Tomorrow:  I fly home at 7AM, arrive before lunch.  I have some meetings in the afternoon, so my plan to sneak off and row has been destroyed.  I will try to get in a erg session though.

Training is going to continue to be sporadic into next week.  I have another graduation coming up this Sunday through Tuesday, so I will probably miss multiple days.  After that, it will be time to settle down and make a plan for three weeks of sprint specific sessions to get my starts in shape and get ready for the Festival Sprints.

Monday: Double on Quinsigamond

I had a lot of fun yesterday.  Because of spring racing, the lake has been unavailable most weekends in the month of may, so I have mainly been rowing on my little stretch of the Charles.  Lovely water, but the same thing all the time was starting to get a bit old.  But it was great to back among other folks that love to row and to have some company on the water.

This morning, I decided to go row out in worcester again today.  Today we had seven of us.  We boated a straight four, me and Joe in a double, and Deb in a single.  She had said that she wanted to get some video for coaching and feedback, so, I rigged a single up with the gopro on the bowstay out to the side.  That video is slowly uploading as I write.

It has been about a month since Joe and I rowed together in the double, and I always enjoy it.  Today’s joy was somewhat impacted by the world’s most uncomfortable seat.  My ass was really sore by the time we turned around at the south end of the lake, and for the rest of the row, it was basically agonizing as soon as I took pressure off and paddled.  At full pressure, it was fine, but paddling was hellish.  I have to remember to use a pad if I’m going to row in that boat again.  It was awful!

But, the row wasn’t awful.  In fact, it was a blast.

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We launched about 5 minutes or so after the four and single did and after a little bit of warming up, we spent the trip down the lake trying to catch up with them.  We caught the single with about 1000m to go.  We didn’t quite catch the four, but it was close.  I quite enjoyed the last 500m or so.

Then we turned north and worked on slow roll ups for about 1000m, and then just rowed steady state up to the narrows.  Then we did a 10/20/30/20 stroke pyramid.  We were waked a couple times during this, but it’s much less of a disruption in the double than in  the 1x.  After we went under the bridge, we paused for me to try to find a more comfortable alignment on the seat (which failed).  We then did 10 strokes on / 10 strokes off the rest of the way up the lake, finishing with a 20 at the north end of the lake.

From there it was back to the dock.  For some reason, Crewnerd stopped recording about 500m from the end, and missed what was no doubt the fastest piece we did of the day ;-).

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No useful stroke rate data from CrewNerd today because I forgot my hard mount and just left my phone sliding around in the foot well.

Tomorrow I am back on the road.  First to San Francisco, then on Wednesday morning to Dallas.  I get back to Boston during the day on Friday.  I think I might try to do a nice Friday afternoon row on my way home from the airport.

Sunday: Cross Wind on Lake Quinsigamond

Conditions: flukey 5-10mph WSW wind.  cross/head wind going down lake, cross/tail wind going up lake.  Sunny, really beautiful.  The kind of day where the sun glittered on the waves.

I had no plan.  I probably should have gone easy, but I was out with a quad and a straight four, I had to work semi hard just to stay with them, so decided to work a bit harder and keep them behind me.

I was in an OlymSport, which was rigged way too low.  At the finish, if I pushed my hands all the way down  to my legs with the blades square, the bottoms of the blades were not quite clear of the surface of the water.  Needless to say, I ended up dragging my blades way too much today.  Also with the cross wind, I lost my confidence to really reach out to full extension at the catch, so I lost a bit there too.

Nevertheless, it was a nice hard fartlek workout.  Basically, a quick warmup, then r22 at full pressure for about 2700m to the south end of the lake.  I was trying to catch the other boats that took off ahead of me as I was trying to get my foot position right.  I caught the four, but not the quad before I ran out of lake.

Then we turned north.  I had planned to do a hard 5K, but I wasn’t feeling the love, so I just took off at about r24 and enough pressure to start to put a little distance between me and the other boats.  I rowed this way for about 3200m up to the Rt. 9 bridge.  There some bits where I slowed a bit when the cross wind was getting feisty, but mostly I was just plugging along.

When I went under the bridge, the CrewNerd app always loses the GPS signal and the splits get really slow for about 50m, then it re-acquires the signal and the position data “catches up”, so the pace gets really fast for about 50m.  I got kind of happy when I saw the pace dip under 2:10 and I decided to row out the rest of the lake at a reasonable head race pace.  So, the rate went up to r26 and I concentrated on trying to take clean strokes.  I counted tens as I went and had a good look around after each ten since there was a bit of traffic on the lake.  I held on all the way up to the north end of the lake, about another 2300m.  My HR monitor was not working, but I suspect my HR was in the mid-170s by the time I finished.  I was pushing pretty hard.

Then I did a quick spin and rowed back to the quad and four, and turned to row with them back to the top of the lake again.  Then a final turn back to home and a reasonably hard row back to the dock.

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Start_|_Dist_|__Time_|_Split Pace_|_Strokes_|_SPM__|_DPS__|_Remarks
00440_|_2300_|_10:54_|_2:22.2_____|_237_____|_21.7_|_09.7_|_down lake
04000_|_3200_|_15:26_|_2:24.7_____|_352_____|_22.8_|_09.1_|_up to bridge
07200_|_2334_|_10:31_|_2:15.2_____|_270_____|_25.7_|_08.6_|_bridge to north end
10610_|_1627_|_07:49_|_2:24.1_____|_181_____|_23.2_|_09.0_|_back to dock

9461_____|_44:40_|_2:21.6_|_1040____|_23.3_|_09.1_|_Main set
0468_____|_08:42_|_9:17.7_|_054_____|_06.2_|_08.7_|_Cool down
2336_____|_17:26_|_3:43.9_|_266_____|_15.3_|_08.8_|_rest meters

So, I would have liked to be faster, but in a crappy boat with a cross wind, I was OK with how things turned out.  And it was really nice to row with other people for a change

Tomorrow:  Back to Quinsig.  There’s a peinert there that I’d like to try out.  I think I might do some 1000m intervals at different rates.  Or I might just do some technique rowing.

Saturday: May Cross Team Challenge

I turned off my alarm last night and decided that if I woke up, I would go rowing.  If I didn’t, I wouldn’t.  I slept until around 9 AM, so I skipped the trip to the river.

With everything that is going on right now, I am having trouble getting really psyched up to workout.  Maybe I am I just going through a phase or something.  But, I am not my normal eager self.  I think the best thing to do is to tone it down, work on technique and try to have some fun.

Today, after running around, buying a new grill, beer and groceries, I headed home and assembled the grill, finished mulching the garden and moved the remaining mulch off to the edge of the yard.  I discovered that I had a good hour before I need to get ready for some dinner guests we were having.  Just enough time for a quick session on the erg.

I want to keep doing the Cross Team Challenges.  I feel bad that I am active for 6 months of the year or so with my virtual rowing team, the Free Spirits, and then I essentially disappear during the OTW season.  I’m hoping that doing the CTCs will keep me a bit better connected than last season.

I started off with a 20 minute steady state row as a warm up.  I was pleased that I could hold 195 with my HR staying nice and low.  I was expecting to have slid a ways down the lactate ladder without any erging.  I guess I haven’t lost much aerobic base so far on the water.

(Note HR monitor decided to not work for the first 5 minutes or so)

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Workout Summary – May 23, 2015
–_|_04947_|_20:00.0_|_02:01.3_|_196.1_|_19.1_|_100.7_|_ 40.2% _|_12.9_|_10.3
Workout Details

01_|_01232_|_05:00.0_|_02:01.7_|_194.1_|_19.4_|_000.0_|_- 31.2% _|_12.7_|_10.0
02_|_01237_|_05:00.0_|_02:01.3_|_196.2_|_19.6_|_127.9_|_ 59.5% _|_12.6_|_10.0
03_|_01240_|_05:00.0_|_02:01.0_|_197.7_|_18.6_|_137.9_|_ 66.6% _|_13.3_|_10.6
04_|_01237_|_05:00.0_|_02:01.2_|_196.4_|_18.8_|_139.9_|_ 68.0% _|_13.2_|_10.4

Then it was in to the main event.  I set up rowpro for a 6 x 2′ / 4′ rest.  I decided to work my way up from r26, to r28, then r30.  I wasn;t sure if I would push it up higher,  When I am in good sprint shape on the erg, 2 minutes at r34 would be no problem, but currently that is not the case.  I ended up feeling pretty good halfway through the r30 piece and rated up to drive that one home.  Then I dropped the rate to r28, then r26.  IN the last one, I decided to see how I could do at higher rate, so I started at r34 and managed to hold it for a minute, and then I pulled the plug.  I probably could have made it, but it was highly unpleasant, so I didn’t.  (See comment above about lack of motivation).

The 3rd rep was pretty good for right now though.  RowPro gave me 632m (1:35.0 avg).  When I analyzed it in Danburpee’s spreadsheet, it gave me 634, but I plugged 632 into the CTC website.

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Workout Summary – May 23, 2015
–_|_08212_|_36:00.0_|_02:11.5_|_153.8_|_21.6_|_151.0_|_ 75.9% _|_10.6_|_07.1
Workout Details

01_|_00581_|_02:00.0_|_01:43.3_|_317.5_|_26.0_|_142.3_|_ 69.7% _|_11.2_|_12.2
02_|_00770_|_04:02.4_|_02:37.3_|_089.9_|_17.6_|_136.3_|_ 65.5% _|_10.8_|_05.1
03_|_00611_|_02:00.0_|_01:38.1_|_370.2_|_28.0_|_157.9_|_ 80.8% _|_10.9_|_13.2
04_|_00717_|_04:00.0_|_02:47.5_|_074.5_|_18.3_|_137.6_|_ 66.4% _|_09.8_|_04.1
05_|_00634_|_02:00.0_|_01:34.6_|_413.8_|_31.5_|_161.6_|_ 83.4% _|_10.1_|_13.1
06_|_00742_|_04:03.6_|_02:44.2_|_079.1_|_17.7_|_141.4_|_ 69.1% _|_10.3_|_04.5
07_|_00591_|_02:00.0_|_01:41.5_|_335.0_|_28.0_|_159.7_|_ 82.1% _|_10.6_|_12.0
08_|_00737_|_04:00.0_|_02:42.7_|_081.2_|_18.0_|_148.4_|_ 74.1% _|_10.2_|_04.5
09_|_00577_|_02:00.0_|_01:43.9_|_311.6_|_25.5_|_159.1_|_ 81.6% _|_11.3_|_12.2
10_|_00728_|_04:00.0_|_02:44.9_|_078.1_|_17.0_|_149.0_|_ 74.5% _|_10.7_|_04.6
11_|_00549_|_02:00.0_|_01:49.3_|_268.0_|_27.5_|_161.7_|_ 83.5% _|_10.0_|_09.7
12_|_00974_|_03:54.0_|_02:00.2_|_201.6_|_22.6_|_162.1_|_ 83.8% _|_11.1_|_08.9

Tomorrow:  I am planning to head off the Lake Quinsigamond to row with some friends.  I’m hoping that will improve my attitude a bit.  If I end up in a single, I imagine I will do a hard 5K, plus other rowing for form.

Video Analysis

Top quarter drill.  Getting a bit more comfortable with it and also trying to keep my back straighter at the catch.

Pick Drill.  I’m including this because I never had any coaching on it and I would welcome advice to get more out of it.

The next two videos are from the first minute and the last minute of a 2500m piece done at full pressure and 24 SPM.  The wind was generally a tail wind, especially in the last minute.  Call me crazy, but when I look at these videos, I think I see a lot of improvement.  I think my depth at the catch is better.  I think my drive is more level (less over the barrel).  And most important, I think my finishes are cleaner.  Compare to the videos here

The next video is at r26.  At this rate I can start to see that my old bad habit of accelerating on the slide during recovery is happening as the rate increases.  Still, the finishes look better than before.  I still have a lot of work to do on posture.

This one is at r28.  I actually think the recovery looks better here than at r26, but I can see that I am going deeper at the catch with the higher rate.

Finally, here is a bit of video showing some slow roll up rowing.  It is at r18 and not at full pressure, but I think this drill helps to force me to row better,

As always, I eager welcome your advice and abuse.

Friday: Yet more Technique

Today I was tired and sore from yesterday.  I was also not all that happy with how clean my rowing was, so more technique work was on the menu.

Today, after a warmup (top quarter, pick drill and bit of steady rowing), I went right into:

  • 500m rowing on the square
  • 500m slow roll up
  • 500m steady state
  • HR cap of 150

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5/22 – Technique Day
03500_|_0500_|_02:26_|_2:26.1_|_045___|_18.5_|_11.1_|_140___|_ss with turn
06500_|_0500_|_02:28_|_2:28.2_|_045___|_18.2_|_11.1_|_137___|_ss with turn
09500_|_0500_|_02:25_|_2:25.4_|_046___|_19.0_|_10.9_|_140___|_ss with turn
12500_|_0500_|_02:21_|_2:21.1_|_051___|_21.7_|_09.8_|_153___|_ss with cut

04000_|_19:17_|_2:24.7_|_372___|_19.3_|_10.8_|_145___|_Steady State
04000_|_20:38_|_2:34.7_|_394___|_19.1_|_10.2_|_142___|_square blades
04000_|_19:32_|_2:26.5_|_368___|_18.8_|_10.9_|_143___|_slow roll up
00800_|_04:16_|_2:39.9_|_084___|_19.7_|_09.5_|_135___|_cool down

It is good that my pace delta between steady state and slow roll ups is now quite small. When I am doing this session, I like to have the RIM display of the acceleration curve up.  I can see from stroke to stroke how clean my finishes are, and I can also see how smooth my acceleration from catch into the drive is.  It’s amazing to see when I get a stroke right.  Get full compression with my knees a little bit apart, hit the catch just right, and sequence my legs and back correctly, have a nice straight back.  I can see the acceleration curve looks beautiful and then I see the pace on the speedcoach magically drop by about 5 seconds.  It is just incredibly tantalizing.  If I could hit every stroke like that, I’d be a lot faster!

Thursday: Rate Ladders

Inspired by Sander’s L4 session, I decided to follow suit.  I was OK pushing this session beyond normal steady state HR caps, but I didn’t want to go nuts.

The session was

  • warmup
  • 5 x (4′ @ r18, 3′ @ r20, 2′ @ r22, 1′ @ r24)
  • brief (~1 minute) rests at the turn around points
  • cool down

Screen Shot 2015-05-21 at 6.10.44 PM Screen Shot 2015-05-21 at 6.11.04 PM

5/21 – rate ladders (4/3/2/1)
02940_|_0840_|_04:02_|_2:24.2_|_074___|_18.3_|_11.4_|_159___|_r18 with turn
06540_|_0440_|_02:02_|_2:18.5_|_043___|_21.2_|_10.2_|_155___|_r22 with turn
09140_|_0200_|_00:51_|_2:07.5_|_021___|_24.7_|_09.5_|_153___|_r24 with turn
10140_|_0580_|_02:56_|_2:31.5_|_058___|_19.8_|_10.0_|_162___|_r20, with stop to chat
11400_|_1980_|_11:57_|_3:01.1_|_240___|_20.1_|_08.3_|_139___|_cool down

10620_|_49:48_|_2:20.7_|_1012___|_20.3_|_10.5_|_162___|_main set
01980_|_11:57_|_3:01.1_|_240___|_20.1_|_08.3_|_139___|_cool down


Again, it looks like I am pushing pace too much at these low rates.  I should lighten up a bit, maybe 2 seconds slower on pace.