Conditions: cloudy, upper 50s, light variable wind generally a tail wind down river and head wind upriver. Got sunny towards the end.
The original plan was for a hard 4×2500. But honestly, I just wasn’t in the mood. I’ve gotten so much good feedback on technique that I wanted to do another session at lower intensity trying to work on the things I’m doing wrong. I also had time for a nie long row, so I changed my plan.
New Improved Plan:
- Steady State, R18
- Work on improving my form
- row with good posture. Stop slumping
- clean finishes. Get a good tap down, then feather
- clean recoveries. work on balance and not touching water
- slower and more deliberate squaring of the oars
- accelerate more smoothly from the catch, delay opening my back, maintain posture
- Heart rate cap at 157 (the upper end of my aerobic band)
It’s a lot to keep in mind. What I did today was sort of like a technique fartlek. I would row along and notice that my finishes were messy, so I would do 500m of rowing on the square. Or I would notice that my posture was bad, so I would do 500m concentrating on rowing with my back ramrod straight. Or I would notice that I snapped my oars square at the last second, so I would do 500m focusing just on slow roll ups. I also did a couple of sections of legs only rowing.
All together, I rowed the length of the river 6 times, about 22km. My ass was quite sore by the time I finished, but I felt very satisfied with the session. Good aerobic workout and a “mindful” practice session.
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0680_|_03:37_|_2:39.6_|_070___|_19.3_|_09.7_|_128___|_pick drill
00700_|_3040_|_14:51_|_2:26.5_|_265___|_17.8_|_11.5_|_150___|_down river
03740_|_3080_|_15:20_|_2:29.4_|_272___|_17.7_|_11.3_|_154___|_up river
06860_|_2900_|_14:38_|_2:31.4_|_257___|_17.6_|_11.3_|_153___|_down river
09760_|_3000_|_15:23_|_2:33.9_|_277___|_18.0_|_10.8_|_150___|_up river
12760_|_2920_|_14:32_|_2:29.3_|_269___|_18.5_|_10.9_|_149___|_down river
15680_|_2980_|_15:15_|_2:33.5_|_290___|_19.0_|_10.3_|_151___|_up river
18660_|_1180_|_06:43_|_2:50.7_|_125___|_18.6_|_09.4_|_139___|_feet out
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00680_|_03:37_|_2:39.6_|_070___|_19.3_|_09.7_|_128___|_warmup
17920_|_29:59_|_2:30.6_|_1630___|_18.1_|_11.0_|_151___|_Main set
01180_|_06:43_|_2:50.7_|_125___|_18.6_|_09.4_|_139___|_cool down
19780_|_40:19_|_2:32.1_|_1825___|_18.2_|_10.8_|_149___|_Total
Then n the afternoon, I did about 3 hours of weeding, edging and spreading mulch in the garden. I’m beat an I want a beer.
Tomorrow: Easy HM. HR cap at 150.
Quantified Rowing 