Wednesday: 10×500 / 500r (r24 to r32, r32 to r24)

Conditions:  Cool, not much wind.  Very nice

Plan:  Last time I did 500s, I was out of control.  I pushed them way too hard and ended up bailing out early.  Today, I decided to do them as a rate ladder, so that only 2 of the 10 would be all out at r32.  It was a far better session.

  1. 10×500
  2. 500m rest, paddled at about a 3′ pace, so it ended up around a 3’30” rest
  3. rate: r24, r26,r28,r30,r32,r32,r30,r28,r26,r24
  4. work on maintaining the same basic stroke as the rate increases.  Try to avoid going too deep at the catch.

It was a great workout.  I really enjoyed it.  I had one interval, where I thought I had sufficient space to get around a four coming up river toward me, but I chickened out of the rep with 100m to go because the cox was screaming loudly and incomprehensibly.  Turned out she wasn’t screaming at me!

2015-05-02_17-39-41 2015-05-02_17-39-25

2015-04-29 08.31.20

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
01000_|_0500_|_02:06_|_2:06.4_|_052___|_24.7_|_09.6_|_161___|_
02000_|_0500_|_02:03_|_2:02.9_|_054___|_26.4_|_09.3_|_165___|_
03000_|_0500_|_01:59_|_1:59.2_|_057___|_28.7_|_08.8_|_168___|_
04000_|_0500_|_01:56_|_1:56.1_|_059___|_30.5_|_08.5_|_167___|_
05000_|_0420_|_01:38_|_1:57.1_|_054___|_32.9_|_07.8_|_158___|_
06000_|_0500_|_01:57_|_1:57.0_|_064___|_32.8_|_07.8_|_170___|_
07000_|_0500_|_01:59_|_1:59.3_|_061___|_30.7_|_08.2_|_169___|_
08000_|_0500_|_02:03_|_2:02.5_|_058___|_28.4_|_08.6_|_167___|_
09000_|_0500_|_02:06_|_2:06.1_|_057___|_27.1_|_08.8_|_168___|_
10000_|_0500_|_02:05_|_2:05.2_|_053___|_25.4_|_09.4_|_168___|_

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:07_|_2:36.8_|_098___|_19.1_|_10.0_|_140___|_warmup
04580_|_28:22_|_3:05.8_|_499___|_17.6_|_09.2_|_150___|_rest meters
01880_|_11:13_|_2:58.9_|_214___|_19.1_|_08.8_|_143___|_cool down

01000_|_04:12_|_2:05.8_|_105___|_25.0_|_09.5_|_164___|_r24
01000_|_04:09_|_2:04.5_|_111___|_26.7_|_09.0_|_167___|_r26
01000_|_04:02_|_2:00.9_|_115___|_28.5_|_08.7_|_167___|_r28
01000_|_03:55_|_1:57.7_|_120___|_30.6_|_08.3_|_168___|_r30
00920_|_03:35_|_1:57.1_|_118___|_32.9_|_07.8_|_165___|_r32
04920_|_19:53_|_2:01.3_|_569___|_28.6_|_08.6_|_166___|_

I went straight from the river to the airport to fly down to Austin, TX.  I changed in my car and showered at the airline club.  Best way to start a travel day, ever!

6 thoughts on “Wednesday: 10×500 / 500r (r24 to r32, r32 to r24)

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