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:
- 4 x 3000m / 1′ r
- rate: 20 spm
- pace: hopefully faster than 2:30
- HR limit: 157 (hard cap)
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
Quantified Rowing 
Did you change the stroke rates on the ‘Sander special’? It sounds like something you get at an ethnic takeaway restaurant! 🙂
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Yep, shifted them down, also changed from time based bursts to stroke counts.
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