Saturday: 3x2K rate ladders (24,26,28,30)

The weather was beautiful.  65F, light 0-5 mph wind from the east (basically a cross wind).  Partly cloudy.

I was out on Lake Quinsigamond with the Worcester Boat Club folks.  We had 10 people today, so we had a women’s quad, men’s quad and 2 singles.  I was in one of the singles.

Plan:

  1. 4x2K
  2. rate increasing through piece.  500m at 24, 500m at 26, 500m at 28, 500m at 30.
  3. 5 minutes paddle between pieces
  4. work on rowing lighter at high rates.  Get tired before rowing at r30 and just try to ride it out at that rate.

My HR monitor didn’t work today, so I was working off of just how I felt during the row, and I felt like it was pretty hard work.  I was not happy with the pace that I was rowing or the setup in the single.  I felt like I couldn’t get as much reach as I really wanted.  I guess I was a bit too far into the bow with my foot position.  I am also a bit higher off the water in this boat.  The oars hit my chest about 2 inches above the bottom of my sternum.  Definitely higher than in my boat.  But it was good to row with other people and probably a good thing to row in a different boat for a change.

No HR data, but since I was using CrewNerd, here’s all the check and bounce data along with pace and rate.

2015-06-27 12.57.50

Screen Shot 2015-06-27 at 12.48.01 PM

00000_|_4600_|_30:14_|_3:17.2_____|_476_____|_15.7_|_09.7_|_warmup
04600_|_0500_|_02:17_|_2:17.0_____|_055_____|_24.1_|_09.1_|_24
05100_|_0500_|_02:20_|_2:20.0_____|_059_____|_25.3_|_08.5_|_26
05600_|_0500_|_02:12_|_2:12.0_____|_061_____|_27.7_|_08.2_|_28
06100_|_0500_|_02:07_|_2:06.9_____|_064_____|_30.2_|_07.8_|_30
06600_|_1100_|_06:53_|_3:07.8_____|_140_____|_20.3_|_07.9_|_r
07700_|_0500_|_02:15_|_2:15.0_____|_057_____|_25.3_|_08.8_|_24
08200_|_0500_|_02:11_|_2:11.0_____|_058_____|_26.6_|_08.6_|_26
08700_|_0500_|_02:12_|_2:12.0_____|_063_____|_28.6_|_07.9_|_28
09200_|_0500_|_02:08_|_2:08.0_____|_064_____|_30.0_|_07.8_|_30
09700_|_0800_|_05:56_|_3:42.5_____|_093_____|_15.7_|_08.6_|_r
10500_|_0500_|_02:17_|_2:17.0_____|_057_____|_25.0_|_08.8_|_24
11000_|_0500_|_02:18_|_2:18.0_____|_061_____|_26.5_|_08.2_|_26
11500_|_0500_|_02:15_|_2:15.0_____|_064_____|_28.4_|_07.8_|_28
12000_|_0500_|_02:09_|_2:09.0_____|_065_____|_30.2_|_07.7_|_30
12500_|_0260_|_03:02_|_5:50.1_____|_031_____|_10.2_|_08.4_|_c

Distance_|_Time__|_Pace___|_Strokes_|_SPM__|_DPS__|_Remarks
4600_____|_30:14_|_3:17.2_|_476_____|_15.7_|_09.7_|_warmup
1500_____|_06:49_|_2:16.3_|_169_____|_24.8_|_08.9_|_r24
1500_____|_06:49_|_2:16.3_|_178_____|_26.1_|_08.4_|_r26
1500_____|_06:39_|_2:13.0_|_188_____|_28.3_|_08.0_|_r28
1500_____|_06:24_|_2:08.0_|_193_____|_30.2_|_07.8_|_r30
6000_____|_26:41_|_2:13.4_|_728_____|_27.3_|_08.2_|_main set
0260_____|_03:02_|_5:50.1_|_031_____|_10.2_|_08.4_|_Cool down
1900_____|_12:49_|_3:22.4_|_233_____|_18.2_|_08.2_|_rest meters

I was pretty worn out after the first 2 intervals, so I decided to only do 3x2K today.  I felt like I was getting some good strokes in at r28 and r30.  I am feeling less rushed at these rates and able to get more reach and hit the catch a bit more gently.

I am troubled by some niggling pains right now.  My right elbow is still bothering me, but has not gotten worse.  I am wearing a brace when I am not rowing and it seems to have kept the problem from getting any worse.  I am also suffering mightily from butt pain right now.  I’m not sure why it’s happening because I was pain free until a few weeks ago when I went on a outing in a double and was practically paralyzed when we got back to the dock.  Ever since then, I am really uncomfortable in the seat by the time I’ve done about 8K.

But, hopefully these will heal over time.

Tomorrow:  Rest Day.  If the rain holds off, I think I will go for a gentle bike ride.

One thought on “Saturday: 3x2K rate ladders (24,26,28,30)

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