Weather: Beautiful! mid 70s. Very Sunny. Wind N 5 to 7 mph (Head wind heading down river)
Plan: Sanders high rate workout.
- 3 sets of 5 20 stroke sprints
- First set: r32, 10 stroke paddle between sprints
- Second set: r34, 15 stroke paddle between sprints
- Third set: r36, 20 stroke paddle between sprints
- 8 minute rest between sets
Set 1 at 32 spm
Set 2 at 34 spm
06922_|_0146_|_00:33_|_1:54.4_|_019___|_34.1_|_07.7_|_172___|_head wind 2.5
set 3 at 36 spm
08852_|_0145_|_00:33_|_1:53.4_|_020___|_36.5_|_07.3_|_172___|_head wind 3.4
09156_|_0136_|_00:30_|_1:51.4_|_019___|_37.6_|_07.2_|_173___|_head wind 3.5
09292_|_3343_|_19:29_|_2:54.8_|_390___|_20.0_|_08.6_|_143___|_Long cool down (ran out of Speedcoach memory, was actually about 6K)
I did the same warmup as Wednesday with 10 stroke bursts at increasing stroke rates. I like it, it is a bit gentler than the Rojabo warmup.
Then into the main set. The first set of 5 was tough. The 10 stroke rests felt very short. I had to extend the rest by a couple strokes before the fourth piece because I needed to get though the bridge. The last 20 felt really good.
The second set, at 34 was on the 1K straight course. The first 3 felt good. I had to steer a bit too much in the 4th, and I had to spin the boat and row the last interval into the head wind. And I had to cut it off at 19 strokes because of a steering error. That was not my best work.
I paddled back to the down stream end of the 1K course to start the third set. The intent for these was to get the rate up as high as I could, keep my stroke nice and light with early, crisp finishes. It took about 10 strokes in the first one to really get the hang of it, but after that I was having fun. The 20 stroke rests seemed nice and long. I turned the boat after the third piece and struggled a bit getting the rate up with the head wind, even though it was pretty light. I think the last one was actually pretty good. I managed to get the split down below 1:50 into the headwind and maintained reasonable form.
After I finished that, I rowed a long cool down, about 5 or 6K.
That worked out much better than I thought it would. I figured I had no chance to get the rate up to 36, but as it turned out, I was able to sustain 38 spm in the heart of the 20 stroke bursts. Mind you they weren’t pretty strokes, but they were reasonably effective.