I didn’t manage to do any training at all in Germany. Which was frustrating.
I left Stuttgart around 3:30pm local time (9:30 AM boston time). My plane got in to the airport at about 8:30pm last night. After that, I was delayed in customs, my car battery was dead, and I ran into 2 traffic jams on my way home. I finally got home around 10:30. I was in a really foul mood by the time I got home.
I got to bed so late that I decided to turn off my alarm and skip my row. But I woke up around 6am without the alarm and decided that I had enough time to squeeze some “me time” on the water before heading to work. It was a good decision. My mood was hugely improved after my row and I was ready to take on my day with a positive attitude.
Conditions: Sunny, chilly at the start (46F), but it warmed up quickly and was nearly 60F by the time I finished. Wind was from the north, but very flukey and mostly very gentle. The water was flat and delicious.
- For the first 3 segments (about 10K)
- rate: r18 to r20
- pace: 2:25 to 2:30
- HR cap: 155
- slow roll up to square
- try to stop touching water
- approach the catch with good balance
- finish early enough to avoid touching my torso and finish cleanly with hands in smooth motion
- For the last segment (from 10K to 14K)
- rate: 18 to 20
- Pace: 2:25 to 2:30
- HR cap: 155
- Normal squaring
- Row without touching water at all, work on balance
- Approach catch with good balance
- clean finishes
It was a really good row. Previously, when I was rowing with slow rollup, I was rowing about 5 seconds slower pace than if I was squaring normally. As I have gotten better at it, my pace rowing that way is converging with my normal steady state pace.
I am still not good enough to row clean when I square slowly. I will lightly touch water on one side or the other on most strokes during the first part of the recovery, but get my blades off the water by the time I am going up the slide and the blades are square.
The biggest factor effecting pace when rowing at this rate is really getting all the way to full compression with a nice straight back. If I get a little lazy (or I’m turning), and I don’t really reach for the catch, I slow down. The other things that really slow me down are going too far at the finish by laying back too far. I noticed that if I started to slump, that I was working harder for the same pace and having more trouble finishing cleanly.
Tomorrow: Threshold workout 4×2500 / 500m rest. Rates 24,26,28,30. Video from the side.