Sunday:  I think the training benefits of heavy yard work are under rated.  I was out from 12 to 3 and then from 3:30 to 6:30. The task was to weed and edge the flow beds, and then spread mulch to make them look pretty.  I ended up spreading about 4 cubic yards of mulch, and by the end of the day, I was extremely tired.  Like it was a struggle to just sit up, kind of tired.  Even a Dairy Queen Blizzard dd not fully revive me.  Needless to say, I did not do the planned half marathon.

Monday:  No surprise, I woke up stiff and sore this morning.  I feel like I am making some progress with the cleaning up part of my rowing and I’m enjoying the challenge.  So, I decided to do another morning of technique.

Plan:

1. 500m legs only.  Focus on staying forward with a straight back.  Finish clean with arms straight.
2. 500m slow roll ups.  Focus on straight back at the catch, with shoulders relaxed.  Clean finish, and then immediately start to slowly square the oars.  Try to avoid touching water and get all the way to full compression.
3. 500m on the square.  Focus on trying to finish without checking the boat (visible as a bump in the acceleration curve on the RIM app).  Try to avoid touching water and get all the way to full compression with a straight back.
4. 500m of steady state at r18.  Straight back, clean finishes, don’t touch water, full compression, smooth square, not too deep on the catch, smooth acceleration.
5. Do that for 3 lengths of the river.
6. Last 4K row as steady state, trying to integrate all the drill work.
7. Keep in aerobic, HR cap of 157

Conditions:  Hot, 65F when I launched and around 75F when I landed.  Sunny, glad I brought sunglasses today.  Wind NW at 5mph, which was a head wind heading up river.

It was a good session.  I was able to maintain concentration pretty well throughout because I was always changing what I was doing.  The hardest thing to keep in mind is posture.  I have millions of meters on the erg and in the boat done wrong.  Now I have to retrain doing it right.

Start_|_Dist_|_Split_|_Pace___|_Strks_|_Rate_|_DPS__|_AvgHR_|_Remarks
00020_|_0560_|_02:58_|_2:38.8_|_057___|_19.2_|_09.8_|_119___|_w
00580_|_3080_|_14:56_|_2:25.5_|_283___|_19.0_|_10.9_|_143___|_m
03660_|_1740_|_08:53_|_2:33.2_|_162___|_18.2_|_10.7_|_143___|_m
05440_|_1280_|_06:40_|_2:36.1_|_124___|_18.6_|_10.3_|_148___|_m
06760_|_2960_|_14:52_|_2:30.7_|_288___|_19.4_|_10.3_|_146___|_m
09760_|_3160_|_16:04_|_2:32.5_|_310___|_19.3_|_10.2_|_153___|_m
12920_|_1000_|_05:23_|_2:41.4_|_104___|_19.3_|_09.6_|_150___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00560_|_02:58_|_2:38.8_|_057___|_19.2_|_09.8_|_119___|_warmup
12220_|_01:24_|_2:30.8_|_1167__|_19.0_|_10.5_|_147___|_Main set
01000_|_05:23_|_2:41.4_|_104___|_19.3_|_09.6_|_150___|_cool down
13780_|_09:45_|_2:31.8_|_1328__|_19.0_|_10.4_|_146___|_Total

Tomorrow:  10×500 / 500m rest.  rates from r24 to r32, and back down again.