Wednesday: 14km steady state @ r20

Weather:  A little cooler, around 70F.  Still really humid.  There was something between haze and mist over the surface of the river.  A little breeze that was a head wind going up river, maybe 2 mph.

Plan:

  1. 4 x 3000m / 1′ r
  2. rate: 20 spm
  3. pace:  hopefully faster than 2:30
  4. HR limit: 157 (hard cap)

Screen Shot 2015-08-19 at 9.35.34 AM Screen Shot 2015-08-19 at 9.35.19 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_04:58_|_2:31.8_|_100___|_20.2_|_09.8_|_126___|_warmup
01000_|_3000_|_14:23_|_2:23.8_|_296___|_20.6_|_10.1_|_142___|_tail wind
04000_|_3080_|_15:17_|_2:28.8_|_309___|_20.2_|_10.0_|_146___|_head wind
07080_|_2980_|_14:28_|_2:25.6_|_295___|_20.4_|_10.1_|_150___|_tail wind
10060_|_2980_|_15:06_|_2:32.0_|_304___|_20.1_|_09.8_|_151___|_head wind, waked
13040_|_1120_|_05:43_|_2:32.9_|_117___|_20.5_|_09.6_|_156___|_cool down

What a nice row.  The wind was just fresh enough to make the boat feel different going up stream versus down stream.  It also was a welcome relief from the heat.

Tomorrow:  Time for a Sander special!  5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets

2 thoughts on “Wednesday: 14km steady state @ r20

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