Friday: Sprint Training – 3 x (5 x 20 strokes @ r32, r34, r36) / 8′ rest

Weather:  Beautiful!  mid 70s.  Very Sunny.  Wind N 5 to 7 mph (Head wind heading down river)

Plan:  Sanders high rate workout.

  1. 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
  2. 8 minute rest between sets

Screen Shot 2015-07-03 at 2.05.36 PM Screen Shot 2015-07-03 at 2.05.51 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3981_|_21:11_|_2:39.6_|_430___|_20.3_|_09.3_|_143___|_warmup

Set 1 at 32 spm
03994_|_0167_|_00:38_|_1:53.5_|_020___|_31.7_|_08.4_|_155___|_1.1
04161_|_0081_|_00:28_|_2:52.8_|_010___|_21.4_|_08.1_|_164___|_
04242_|_0162_|_00:38_|_1:56.4_|_020___|_31.8_|_08.1_|_168___|_1.2
04404_|_0075_|_00:28_|_3:08.0_|_010___|_21.3_|_07.5_|_169___|_
04479_|_0163_|_00:37_|_1:54.4_|_020___|_32.2_|_08.2_|_172___|_1.3
04642_|_0070_|_00:26_|_3:04.3_|_009___|_20.9_|_07.8_|_173___|_
04712_|_0163_|_00:37_|_1:54.1_|_020___|_32.3_|_08.2_|_174___|_1.4
04875_|_0076_|_00:28_|_3:02.2_|_010___|_21.7_|_07.6_|_174___|_
04951_|_0156_|_00:34_|_1:49.9_|_019___|_33.2_|_08.2_|_175___|_1.5
05126_|_0762_|_04:55_|_3:13.4_|_098___|_20.0_|_07.8_|_136___|_8′ rest

Set 2 at 34 spm
05888_|_0160_|_00:35_|_1:50.0_|_020___|_34.1_|_08.0_|_160___|_ 2.1
06048_|_0118_|_00:42_|_3:00.1_|_015___|_21.2_|_07.9_|_167___|_
06166_|_0166_|_00:37_|_1:50.2_|_020___|_32.8_|_08.3_|_170___|_2.2
06332_|_0107_|_00:42_|_3:17.2_|_015___|_21.3_|_07.1_|_172___|_
06439_|_0167_|_00:37_|_1:50.8_|_020___|_32.4_|_08.4_|_172___|_2.3
06606_|_0111_|_00:42_|_3:10.1_|_015___|_21.3_|_07.4_|_173___|_
06717_|_0150_|_00:34_|_1:52.7_|_019___|_33.7_|_07.9_|_174___|_2.4
06867_|_0055_|_00:18_|_2:46.4_|_005___|_16.4_|_11.0_|_170___|_turn
06922_|_0146_|_00:33_|_1:54.4_|_019___|_34.1_|_07.7_|_172___|_head wind 2.5
07068_|_0881_|_05:12_|_2:57.0_|_102___|_19.6_|_08.6_|_150___|_

set 3 at 36 spm
07949_|_0140_|_00:31_|_1:51.1_|_019___|_36.7_|_07.4_|_158___|_ 3.1
08089_|_0174_|_01:09_|_3:18.6_|_020___|_17.4_|_08.7_|_161___|_
08263_|_0158_|_00:34_|_1:47.6_|_020___|_35.3_|_07.9_|_165___|_3.2
08421_|_0142_|_00:55_|_3:12.3_|_020___|_22.0_|_07.1_|_170___|_
08563_|_0149_|_00:32_|_1:47.4_|_020___|_37.5_|_07.5_|_171___|_3.3
08712_|_0140_|_00:51_|_3:01.8_|_014___|_16.5_|_10.0_|_172___|_quick turn
08852_|_0145_|_00:33_|_1:53.4_|_020___|_36.5_|_07.3_|_172___|_head wind 3.4
08997_|_0159_|_01:04_|_3:22.5_|_022___|_20.5_|_07.2_|_173___|_
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)
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00811_|_03:04_|_1:53.7_|_099___|_32.2_|_08.2_|_168___|_r32
00789_|_02:56_|_1:51.5_|_098___|_33.4_|_08.1_|_169___|_r34
00728_|_02:40_|_1:50.1_|_098___|_36.7_|_07.4_|_168___|_r36
02328_|_08:41_|_1:51.8_|_295___|_34.0_|_07.9_|_169___|_

03981_|_21:11_|_2:39.6_|_430___|_20.3_|_09.3_|_143___|_warmup
02951_|_18:20_|_3:06.4_|_365___|_19.9_|_08.1_|_155___|_rest meters
03343_|_19:29_|_2:54.8_|_390___|_20.0_|_08.6_|_143___|_cool down

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.

Screen Shot 2015-07-03 at 2.09.21 PM

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.

Screen Shot 2015-07-03 at 2.07.58 PM

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.

Screen Shot 2015-07-03 at 2.08.08 PM

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.

Screen Shot 2015-07-03 at 2.08.21 PM

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.

One thought on “Friday: Sprint Training – 3 x (5 x 20 strokes @ r32, r34, r36) / 8′ rest

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