Saturday: Hard Distance – 5.6K r24

Conditions:  Wind – Light WSW 2-4mph mostly a cross wind.  Mid 60s.  Very few boats out.  Only waked once!

Plan:

  1. Threshold session.  Hard distance
  2. Rate: 24 spm <– not trying to go all out, but push it a little
  3. Pace: 2:15 to 2:20

Data from Crewnerd today.

Screen Shot 2015-07-04 at 12.44.50 PM Screen Shot 2015-07-04 at 12.44.35 PM

Start_|_Dist_|__Time_|_Split Pace_|_Strokes_|_SPM__|_DPS__|_Remarks
00000_|_2307_|_18:10_|_3:56.2_____|_229_____|_12.6_|_10.1_|_warmup
02307_|_1746_|_08:02_|_2:18.0_____|_195_____|_24.3_|_09.0_|_m
04053_|_0249_|_06:20_|_12:43.2_____|_009_____|_01.4_|_27.7_|_r
04302_|_5624_|_26:11_|_2:19.7_____|_650_____|_24.8_|_08.7_|_m
09926_|_0223_|_03:02_|_6:47.9_____|_021_____|_06.9_|_10.6_|_r
10149_|_0576_|_03:53_|_3:22.2_____|_074_____|_19.1_|_07.8_|_r
10725_|_1266_|_06:23_|_2:31.3_____|_149_____|_23.3_|_08.5_|_ss
11991_|_0425_|_03:32_|_4:09.4_____|_052_____|_14.7_|_08.2_|_c

Distance_|_Time__|_Pace___|_Strokes_|_SPM__|_DPS__|_Remarks
2307_____|_18:10_|_3:56.2_|_229_____|_12.6_|_10.1_|_warmup
7370_____|_34:13_|_2:19.3_|_845_____|_24.7_|_08.7_|_Main set
0425_____|_03:32_|_4:09.4_|_052_____|_14.7_|_08.2_|_Cool down
1266_____|_06:23_|_2:31.3_|_149_____|_23.3_|_08.5_|_Steady State
1048_____|_13:15_|_6:19.3_|_104_____|_07.8_|_10.1_|_rest meters
12416_____|_15:33_|_3:02.5_|_1379_____|_18.3_|_09.0_|_Total

Well, that was a bit slower than I was hoping.  I was struggling with leg numbness and a lot of butt pain from the seat in the boat I was using.  It hurt a lot, and by the time I got to the end of the 5.6K piece, both of my feet were quite numb.  Still, the limiting factor was really my CV fitness.  I have a lot of work to do on middle distances before head racing season rolls around.

Did I mention that it’s a lousy boat?

Tomorrow:  Rest day.

Next week:  I am racing on Sunday.  The Cromwell Cup on the Charles River in Boston.  It’s a masters event, so a 1K sprint race.  The setup (I think) is heats and finals, so I will probably be racing twice.  I’ve never rowed this part of the river before.  The race is on a straight section of the river, under 2 bridges and ends at the Riverside Boat Club.  This section is called the Powerhouse Stretch because there is a power station on the cambridge side of the river in the middle of it.  It should be an adventure.

Screen Shot 2015-07-04 at 1.04.59 PM

So, this week I will be going through a Taper.

  • Sunday:  Rest Day
  • Monday: 2 x 1000 / 10 min rest
  • Tuesday: 4 x 500 / 5 min rest
  • Wednesday: No rowing / Business Travel
  • Thursday: 3 x 500 / 5 min rest
  • Friday: 2 x 500 / 5 min rest
  • Saturday: Warmup only
  • Sunday: race day

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