Today I was tired and sore from yesterday.  I was also not all that happy with how clean my rowing was, so more technique work was on the menu.

Today, after a warmup (top quarter, pick drill and bit of steady rowing), I went right into:

• 500m rowing on the square
• 500m slow roll up
• 500m steady state
• HR cap of 150

5/22 – Technique Day
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:19_|_2:42.6_|_098___|_18.5_|_10.0_|_124___|_warmup
01000_|_0500_|_02:30_|_2:29.8_|_046___|_18.4_|_10.9_|_140___|_sq
01500_|_0500_|_02:26_|_2:26.3_|_045___|_18.5_|_11.1_|_143___|_sr
02000_|_0500_|_02:23_|_2:23.3_|_044___|_18.4_|_11.4_|_146___|_ss
02500_|_0500_|_02:33_|_2:33.2_|_048___|_18.8_|_10.4_|_142___|_sq
03000_|_0500_|_02:25_|_2:25.2_|_045___|_18.6_|_11.1_|_143___|_sr
03500_|_0500_|_02:26_|_2:26.1_|_045___|_18.5_|_11.1_|_140___|_ss with turn
04000_|_0500_|_02:37_|_2:37.0_|_049___|_18.7_|_10.2_|_142___|_sq
04500_|_0500_|_02:29_|_2:29.4_|_045___|_18.1_|_11.1_|_139___|_sr
05000_|_0500_|_02:24_|_2:24.1_|_046___|_19.2_|_10.9_|_149___|_ss
05500_|_0500_|_02:37_|_2:36.8_|_048___|_18.4_|_10.4_|_141___|_sq
06000_|_0500_|_02:28_|_2:27.8_|_045___|_18.3_|_11.1_|_144___|_sr
06500_|_0500_|_02:28_|_2:28.2_|_045___|_18.2_|_11.1_|_137___|_ss with turn
07000_|_0500_|_02:33_|_2:33.0_|_048___|_18.8_|_10.4_|_143___|_sq
07500_|_0500_|_02:28_|_2:28.1_|_046___|_18.6_|_10.9_|_143___|_sr
08000_|_0500_|_02:24_|_2:23.6_|_045___|_18.8_|_11.1_|_148___|_ss
08500_|_0500_|_02:39_|_2:39.4_|_052___|_19.6_|_09.6_|_142___|_sq
09000_|_0500_|_02:25_|_2:24.8_|_046___|_19.1_|_10.9_|_146___|_sr
09500_|_0500_|_02:25_|_2:25.4_|_046___|_19.0_|_10.9_|_140___|_ss with turn
10000_|_0500_|_02:35_|_2:34.9_|_052___|_20.1_|_09.6_|_141___|_sq
10500_|_0500_|_02:24_|_2:24.0_|_047___|_19.6_|_10.6_|_144___|_sr
11000_|_0500_|_02:25_|_2:25.5_|_050___|_20.6_|_10.0_|_149___|_ss
11500_|_0500_|_02:34_|_2:33.7_|_051___|_19.9_|_09.8_|_145___|_sq
12000_|_0500_|_02:26_|_2:26.0_|_049___|_20.1_|_10.2_|_145___|_sr
12500_|_0500_|_02:21_|_2:21.1_|_051___|_21.7_|_09.8_|_153___|_ss with cut
13000_|_0800_|_04:16_|_2:39.9_|_084___|_19.7_|_09.5_|_135___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:19_|_2:42.6_|_098___|_18.5_|_10.0_|_124___|_warmup
04000_|_19:17_|_2:24.7_|_372___|_19.3_|_10.8_|_145___|_Steady State
04000_|_20:38_|_2:34.7_|_394___|_19.1_|_10.2_|_142___|_square blades
04000_|_19:32_|_2:26.5_|_368___|_18.8_|_10.9_|_143___|_slow roll up
00800_|_04:16_|_2:39.9_|_084___|_19.7_|_09.5_|_135___|_cool down
13780_|_09:01_|_2:30.3_|_1316__|_19.1_|_10.5_|_142___|_Total

It is good that my pace delta between steady state and slow roll ups is now quite small. When I am doing this session, I like to have the RIM display of the acceleration curve up.  I can see from stroke to stroke how clean my finishes are, and I can also see how smooth my acceleration from catch into the drive is.  It’s amazing to see when I get a stroke right.  Get full compression with my knees a little bit apart, hit the catch just right, and sequence my legs and back correctly, have a nice straight back.  I can see the acceleration curve looks beautiful and then I see the pace on the speedcoach magically drop by about 5 seconds.  It is just incredibly tantalizing.  If I could hit every stroke like that, I’d be a lot faster!