Monday: Rate Ladders – Pushing too hard

Conditions:  Light wind from the west, built during the session to about 7mph at the end.  This was a head wind going upriver.  It was also HOT and HUMID.  Around 80F and >80% humidity.

Today was day 1 of the Head Race Training Plan.  On the agenda for Monday was Rate Ladders.

Plan:

  1. 4 x (1000m @ 18, 1000m @ 20, 500m @ 22, 250m @ 24) / 2′ rest
  2. HR cap ~ 157 (UT1 / AT boundary)
  3. Work on full extension at the catch and steady speed on the slide during recovery.

Screen Shot 2015-07-20 at 9.18.53 PM Screen Shot 2015-07-20 at 9.19.06 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:27_|_2:46.6_|_107___|_19.7_|_09.2_|_114___|_warmup
01000_|_1000_|_04:47_|_2:23.4_|_090___|_18.8_|_11.1_|_138___|_18
02000_|_1000_|_04:39_|_2:19.5_|_095___|_20.4_|_10.5_|_149___|_20
03000_|_0500_|_02:15_|_2:14.8_|_050___|_22.3_|_10.0_|_157___|_22
03500_|_0250_|_01:02_|_2:04.2_|_025___|_24.2_|_10.0_|_161___|_24
03750_|_0250_|_01:58_|_3:55.6_|_033___|_16.8_|_07.6_|_122___|_r
04000_|_1000_|_04:56_|_2:27.8_|_091___|_18.5_|_11.0_|_142___|_18
05000_|_1000_|_04:50_|_2:24.7_|_097___|_20.1_|_10.3_|_155___|_20
06000_|_0500_|_02:19_|_2:19.3_|_052___|_22.4_|_09.6_|_161___|_22
06500_|_0250_|_01:04_|_2:08.8_|_026___|_24.2_|_09.6_|_166___|_24
06750_|_0250_|_01:58_|_3:56.6_|_036___|_18.3_|_06.9_|_137___|_r
07000_|_1000_|_04:54_|_2:27.0_|_092___|_18.8_|_10.9_|_150___|_18
08000_|_1000_|_04:54_|_2:27.0_|_098___|_20.0_|_10.2_|_158___|_20
09000_|_0500_|_02:21_|_2:20.7_|_052___|_22.2_|_09.6_|_165___|_22
09500_|_0250_|_01:04_|_2:08.6_|_026___|_24.3_|_09.6_|_168___|_24
09750_|_0250_|_02:00_|_4:00.2_|_037___|_18.5_|_06.8_|_141___|_r
10000_|_1000_|_05:20_|_2:39.8_|_098___|_18.4_|_10.2_|_141___|_18
11000_|_1000_|_05:02_|_2:31.0_|_103___|_20.5_|_09.7_|_156___|_20
12000_|_0500_|_02:22_|_2:22.4_|_053___|_22.3_|_09.4_|_166___|_22
12500_|_0250_|_01:05_|_2:09.6_|_026___|_24.1_|_09.6_|_171___|_24
12750_|_1130_|_08:06_|_3:34.9_|_162___|_20.0_|_07.0_|_126___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:27_|_2:46.6_|_107___|_19.7_|_09.2_|_114___|_warmup
04000_|_19:56_|_2:29.5_|_371___|_18.6_|_10.8_|_143___|_r18
04000_|_19:24_|_2:25.6_|_393___|_20.3_|_10.2_|_154___|_r20
02000_|_09:17_|_2:19.3_|_207___|_22.3_|_09.7_|_162___|_r22
01000_|_04:16_|_2:07.8_|_103___|_24.2_|_09.7_|_166___|_r24
11000_|_52:53_|_2:24.2_|_1074__|_20.3_|_10.2_|_152___|_main set
00750_|_05:56_|_3:57.5_|_106___|_17.9_|_07.1_|_134___|_rest meters
01130_|_08:06_|_3:34.9_|_162___|_20.0_|_07.0_|_126___|_cool down

Overall, a good session.  I did not respect the HR cap and I paid for it in the last rate ladder.  The wind was building up a bit and there was a head wind.  I set out trying to hit the same ~2:27ish pace at r18 as the other pieces, but I couldn’t manage it.  I stopped to gather my thoughts for a few seconds and started up again at a more moderate pace.

In future, I think I need to row to a much more strict HR cap or the point of the workout is lost.

Tuesday:  4×2500/5′ rest

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