Thursday: TR intervals – 4 x ( 3 x 3′ / 1′ paddle ) / 2′ paddle

Sunny, cool, dry, wind from the west 4-6mph.  Really nice morning to row.

Plan:  Following my Head Racing Training Plan, I have set Thursday as the day I do short intervals with short rests.  Today was 3 minute intervals with 1 minute rests.  The intent of these workouts is to put do more than head race meters at better than head race pace to work on rowing efficiently at the appropriate rates and to build lactate tolerance.  I am doing these sessions instead of short intervals with longer rests that are typically part of a 2K training plan since I need to work on endurance improvement going into the fall and I need to get very comfortable at around 28 spm for race season.

  1. 4 x ( 3 x 3′ / 1′ paddle ) / 2′ rest (Note the 2′ rests are included to let me get the boat turned around at the end of my short stretch of river.  If I try to do it in a minute, my HR never really goes down.
  2. Rate:  24 to 26 spm
  3. Pace: Hopefully better than 2:15
  4. Technique:  compression at the catch, rowing light.

Screen Shot 2015-07-23 at 4.13.47 PM Screen Shot 2015-07-23 at 4.14.02 PM

I was having trouble with the HR pickup for the first set of intervals for some reason.  I guess it might be time to clean the contacts and replace the battery (again!)

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1000_|_05:46_|_2:53.2_|_105___|_18.2_|_09.5_|_112___|_warmup
01020_|_0700_|_03:04_|_2:11.1_|_075___|_24.5_|_09.3_|_151___|_m
01720_|_0180_|_01:00_|_2:47.2_|_019___|_18.9_|_09.5_|_074___|_r
01900_|_0680_|_02:57_|_2:10.4_|_076___|_25.7_|_08.9_|_075___|_m
02580_|_0180_|_01:03_|_2:53.9_|_021___|_20.1_|_08.6_|_089___|_r
02760_|_0680_|_02:56_|_2:09.6_|_077___|_26.2_|_08.8_|_082___|_m
03440_|_0160_|_01:00_|_3:06.9_|_018___|_18.1_|_08.9_|_080___|_r
03600_|_0700_|_03:03_|_2:10.9_|_080___|_26.2_|_08.8_|_102___|_m
04300_|_0160_|_01:01_|_3:10.6_|_021___|_20.7_|_07.6_|_157___|_r
04460_|_0680_|_03:00_|_2:12.3_|_079___|_26.3_|_08.6_|_160___|_m
05140_|_0140_|_00:56_|_3:19.6_|_019___|_20.4_|_07.4_|_162___|_r
05280_|_0700_|_03:02_|_2:10.2_|_080___|_26.3_|_08.8_|_167___|_m
05980_|_0140_|_01:00_|_3:34.3_|_018___|_18.0_|_07.8_|_158___|_r
06120_|_0680_|_02:58_|_2:11.1_|_076___|_25.6_|_08.9_|_160___|_m
06800_|_0160_|_01:03_|_3:17.8_|_022___|_20.9_|_07.3_|_165___|_r
06960_|_0680_|_02:59_|_2:11.9_|_077___|_25.8_|_08.8_|_139___|_m
07640_|_0140_|_00:58_|_3:26.1_|_021___|_21.8_|_06.7_|_166___|_r
07780_|_0680_|_03:00_|_2:12.0_|_077___|_25.7_|_08.8_|_170___|_m
08460_|_0140_|_01:01_|_3:39.3_|_020___|_19.5_|_07.0_|_161___|_r
08600_|_0640_|_03:00_|_2:20.8_|_075___|_25.0_|_08.5_|_162___|_m
09240_|_0140_|_00:58_|_3:26.8_|_020___|_20.7_|_07.0_|_162___|_r
09380_|_0660_|_03:00_|_2:16.1_|_079___|_26.4_|_08.4_|_167___|_m
10040_|_0140_|_01:01_|_3:37.1_|_020___|_19.7_|_07.0_|_166___|_r
10180_|_0700_|_03:02_|_2:10.1_|_079___|_26.0_|_08.9_|_171___|_m
10880_|_1340_|_08:33_|_3:11.2_|_168___|_19.7_|_08.0_|_131___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01000_|_05:46_|_2:53.2_|_105___|_18.2_|_09.5_|_112___|_warmup
08180_|_36:02_|_2:12.1_|_930___|_25.8_|_08.8_|_142___|_Main set
01680_|_11:01_|_3:16.6_|_219___|_19.9_|_07.7_|_140___|_rest meters
01340_|_08:33_|_3:11.2_|_168___|_19.7_|_08.0_|_131___|_cool down
12200_|_01:22_|_2:30.9_|_1422___|_23.2_|_08.6_|_137___|_Total

I liked this workout.  It was hard, but not a near death experience.  The slower intervals were generally ones where I was in the s-turn, or screwing up my approach to the bridge (The one with the 2:20.8 pace was the bridge incident.  I nearly ran into the abutment!)

Over the rest of the summer, I’d like to get to the point where I can do this workout at faster than 2:10 and r28.

Tomorrow:  recovery session.  technique (2′ square / 2′ slow roll ups / 2′ r20) – repeat for 10K

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