Monday: Steady State – R18 – Back on the water!

Sunny, Hot and Humid.  Wind from the SSW at 6 to 8 mph.  Headwind going upriver.

The Plan for today was supposed to be rate ladders.  But I wanted to ease into it a bit more gently, so I switched for Wednesday’s 4 x 3K steady state session.  I also lowered the target stroke rate from 20 to 18 so I could get used to being back in the boat after a 10 day absence.  I wanted to keep the pace faster than 2:30, and I rowed with a hard HR cap at 155.

Screen Shot 2015-08-03 at 3.46.27 PM Screen Shot 2015-08-03 at 3.46.12 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0940_|_05:17_|_2:48.4_|_094___|_17.8_|_10.0_|_117___|_warmup
00960_|_2900_|_13:56_|_2:24.1_|_255___|_18.3_|_11.4_|_140___|_tail wind
03860_|_0060_|_00:20_|_2:45.0_|_004___|_12.1_|_15.0_|_120___|_turn
03920_|_2900_|_14:17_|_2:27.7_|_269___|_18.8_|_10.8_|_147___|_head wind
06820_|_0100_|_00:32_|_2:42.5_|_010___|_18.5_|_10.0_|_117___|_turn
06920_|_2840_|_13:41_|_2:24.6_|_258___|_18.9_|_11.0_|_149___|_tail wind
09760_|_0100_|_00:36_|_3:02.0_|_009___|_14.8_|_11.1_|_128___|_turn
09860_|_2980_|_15:01_|_2:31.2_|_283___|_18.8_|_10.5_|_152___|_head wind
12840_|_0980_|_05:24_|_2:45.4_|_109___|_20.2_|_09.0_|_145___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00940_|_05:17_|_2:48.4_|_094___|_17.8_|_10.0_|_117___|_warmup
11620_|_56:55_|_2:27.0_|_1065___|_18.7_|_10.9_|_147___|_Main set
00260_|_01:29_|_2:50.6_|_023___|_15.6_|_11.3_|_122___|_rest meters
00980_|_05:24_|_2:45.4_|_109___|_20.2_|_09.0_|_145___|_cool down
13800_|_09:05_|_2:30.2_|_1291___|_18.7_|_10.7_|_144___|_Total

Mission accomplished.  The wind seemed a bit fresher during the last up river leg, but maybe that was just me getting tired.

Tomorrow: 5×1500/5′ rest @ r26.  Target Pace: faster than 2:15.