Friday: Rate Ladders and too much to think about

Conditions: Perfect.  60F, sunny, wind 1-3 mph from the North.  Water flat and lovely.

Plan:

  1. Rate ladders (3′ @18, 2’@20, 1@22) repeat again and again.  Stop whe I runout of river to turn and grab a drink and then right back into it.
  2. Pace: no real target
  3. HR:  generally aerobic, but no cap
  4. technique:  work on cleaning up finishes and improving posture.  Main feedback from prior videos is that my finishes suck.  You can see the water pouring off the top of my blades as I pull them out of the water.  I need to learn to release-then feather, not do them both at the same time.  I have also gotten feedback that I am slumping.  My hips stay in in the bow as I recover.  I need to sit up straight and swivel through the hips.

To try to make finishes a bit easier, I decided to move my feet 1cm toward the bow to give myself a bit more room.  I think it helped a bit.

Screen Shot 2015-05-08 at 5.32.44 PM Screen Shot 2015-05-08 at 5.33.34 PM

Here is the rate based data.  There’s a lot of it.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1060_|_05:27_|_2:34.2_|_102___|_18.7_|_10.4_|_130___|_w
01080_|_0620_|_02:56_|_2:22.2_|_054___|_18.4_|_11.5_|_145___|_18
01700_|_0440_|_02:00_|_2:16.4_|_040___|_20.0_|_11.0_|_155___|_20
02140_|_0220_|_00:58_|_2:12.5_|_022___|_22.6_|_10.0_|_160___|_22
02360_|_0640_|_03:04_|_2:23.4_|_056___|_18.3_|_11.4_|_154___|_18
03000_|_0440_|_02:01_|_2:17.5_|_041___|_20.3_|_10.7_|_158___|_20
03440_|_0220_|_00:58_|_2:10.9_|_022___|_22.9_|_10.0_|_162___|_22
03660_|_0600_|_02:57_|_2:27.8_|_052___|_17.6_|_11.5_|_148___|_18
04260_|_0420_|_02:00_|_2:23.0_|_040___|_20.0_|_10.5_|_156___|_20
04680_|_0220_|_01:00_|_2:16.8_|_022___|_21.9_|_10.0_|_163___|_22
04900_|_0620_|_03:02_|_2:26.7_|_056___|_18.5_|_11.1_|_159___|_18
05520_|_0420_|_02:01_|_2:23.6_|_041___|_20.4_|_10.2_|_160___|_20
05940_|_0220_|_00:59_|_2:15.0_|_022___|_22.2_|_10.0_|_164___|_22
06160_|_0600_|_02:59_|_2:28.8_|_054___|_18.2_|_11.1_|_160___|_18
06760_|_0420_|_01:59_|_2:22.0_|_040___|_20.1_|_10.5_|_163___|_20
07220_|_0160_|_00:43_|_2:14.1_|_017___|_23.8_|_09.4_|_138___|_22 (turn around)
07380_|_0620_|_03:03_|_2:27.6_|_054___|_17.7_|_11.5_|_154___|_18
08000_|_0420_|_01:59_|_2:21.4_|_040___|_20.2_|_10.5_|_157___|_20
08420_|_0220_|_01:00_|_2:15.5_|_023___|_23.2_|_09.6_|_162___|_22
08640_|_0600_|_02:58_|_2:28.0_|_055___|_18.6_|_10.9_|_157___|_18
09240_|_0440_|_02:04_|_2:20.6_|_042___|_20.4_|_10.5_|_161___|_20
09680_|_0220_|_00:59_|_2:14.5_|_022___|_22.3_|_10.0_|_164___|_22
09900_|_0580_|_02:58_|_2:33.4_|_053___|_17.9_|_10.9_|_148___|_18
10480_|_0420_|_02:00_|_2:23.2_|_040___|_20.0_|_10.5_|_155___|_20
10900_|_0220_|_01:01_|_2:19.1_|_023___|_22.5_|_09.6_|_159___|_22
11120_|_0600_|_02:59_|_2:29.2_|_054___|_18.1_|_11.1_|_156___|_18
11720_|_0420_|_02:02_|_2:25.7_|_041___|_20.1_|_10.2_|_157___|_20
12140_|_0220_|_00:59_|_2:13.6_|_022___|_22.4_|_10.0_|_163___|_22
12360_|_0600_|_02:59_|_2:28.8_|_055___|_18.5_|_10.9_|_158___|_18
12960_|_0200_|_00:57_|_2:22.2_|_020___|_21.1_|_10.0_|_158___|_20
13160_|_0040_|_00:37_|_7:43.8_|_006___|_09.7_|_06.7_|_135___|_r (turn around)
13200_|_0100_|_00:27_|_2:16.5_|_010___|_22.0_|_10.0_|_140___|_20
13300_|_0220_|_00:57_|_2:09.8_|_021___|_22.1_|_10.5_|_157___|_22
13520_|_0620_|_03:02_|_2:26.9_|_057___|_18.8_|_10.9_|_158___|_18
14140_|_0400_|_02:00_|_2:29.9_|_038___|_19.0_|_10.5_|_153___|_20
14540_|_0220_|_00:59_|_2:14.5_|_022___|_22.3_|_10.0_|_158___|_22
14760_|_0620_|_03:05_|_2:28.8_|_057___|_18.5_|_10.9_|_156___|_18
15380_|_0420_|_02:00_|_2:23.3_|_040___|_19.9_|_10.5_|_150___|_20
15800_|_0220_|_00:58_|_2:11.4_|_022___|_22.8_|_10.0_|_153___|_22

01100_|_06:04_|_2:45.4_|_108___|_17.8_|_10.2_|_130___|_Other Meters

stroke rate summary
07320_|_36:00_|_2:27.6_|_657___|_18.2_|_11.1_|_155___|_r18
04960_|_23:31_|_2:22.2_|_473___|_20.1_|_10.5_|_157___|_r20
02580_|_11:31_|_2:14.0_|_260___|_22.6_|_09.9_|_159___|_r22
14860_|_11:02_|_2:23.4_|_1390___|_19.6_|_10.7_|_156___|_

I was pretty happy with the paces that I was hitting at these rates.  There were some stretches where I was really relaxed at 18, and the boat was really moving well.  It was a struggle to keep all of the things I was working on in mind at the same time.

Tomorrow:  Hard distance – 4 x 2500 / 500m rest

One thought on “Friday: Rate Ladders and too much to think about

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