Friday: 2 x 500 / 500 rest

Conditions:  cloudy, drizzle at the start, wind ENE 5-7 mph.  This is a headwind going down river and tail wind going up river.

Screen Shot 2015-07-10 at 9.07.52 AM Screen Shot 2015-07-10 at 9.07.28 AM

02982_|_1003_|_05:59_|_2:59.0_|_111___|_18.6_|_09.0_|_117___|_slow roll ups
03985_|_0500_|_01:55_|_1:54.7_|_058___|_30.3_|_08.6_|_161___|_500 #1 – tail wind
04988_|_0500_|_01:57_|_1:56.9_|_061___|_31.3_|_08.2_|_162___|_500 #2 – head wind
05696_|_0837_|_03:59_|_2:22.9_|_083___|_20.8_|_10.1_|_146___|_r20 steady state
06533_|_0160_|_01:14_|_3:50.3_|_021___|_17.1_|_07.6_|_133___|_thru the cut
06693_|_0053_|_00:12_|_1:51.3_|_007___|_35.6_|_07.6_|_134___|_practice start
06776_|_0074_|_00:17_|_1:54.9_|_008___|_28.2_|_09.3_|_150___|_practice start
06850_|_0769_|_04:35_|_2:59.1_|_088___|_19.2_|_08.7_|_135___|_back to the dock

01000_|_03:52_|_1:55.8_|_119___|_30.8_|_08.4_|_161___|_Main set
00837_|_03:59_|_2:22.9_|_083___|_20.8_|_10.1_|_146___|_Steady State
00901_|_06:36_|_3:39.5_|_116___|_17.6_|_07.8_|_130___|_rest meters
00769_|_04:35_|_2:59.1_|_088___|_19.2_|_08.7_|_135___|_cool down

Same warmup as yesterday.  Into a headwind.  Worked out OK.

Screen Shot 2015-07-10 at 12.13.38 PM


Then into the 2 reps.  I started the first one at the downriver end of the 1K straight.  This was with a 40 degree tail wind.  My start was good, and I settled effectively.  I have done enough of these this week that it feels really familiar.  I am finding that I can devote a bit more attention to steering and technique and less on feeling like I am going to blow up at any moment.  The sensations of “lactate distress” are the same, but I have a better context for them and they seem to spook me a little bit less.  We’ll see about that this weekend.

I just held 30 spm.  I wanted to drift down to r29 because of the cross wind, but I tried to correct that as I went along.  I counted out the strokes and tried to get maximum length through the last 20 strokes.  I ended up with a 1:54.7 pace, I’m OK with that.

In the second interval, I was not happy with my start.  I caught a mini crab on the fourth stroke.  Not sure exactly what happened, but I didn’t finish cleanly on one oar and that threw me off balance.  I recovery within a stroke, but it cost me speed (and confidence).

For this rep, the wind was a cross head wind, about 55 degrees off my bow.  It slowed me down a little, but didn’t have much impact on the feeling of the boat.

I’m not sure why, but in this rep, I found myself wanting to rate a bit higher.  At any rate, after I settled to pace after 10 strokes, I just counted out the remaining strokes to the end.  This one ended up at a 1:56.9, which I am pretty happy with the cross  head wind.

Tomorrow:  I will go for a quick row, probably just a warmup, and then clean and load my boat for the race on Sunday.