Weather: Overcast, 70F, humid, light NE 2-3mph.  Head wind going down river.

Plan: Rate Ladders

1. 4 x (1000m@r18, 1000m@r20, 500m@r22, 250m@r24) / 2′ rest
2. Pace: Roughly 2:30 for the r18 and faster form there
3. HR Cap: 80% HRR (157).

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:12_|_2:39.4_|_086___|_16.5_|_11.4_|_124___|_w
01000_|_1000_|_04:57_|_2:28.3_|_090___|_18.2_|_11.1_|_138___|_18
02000_|_1000_|_04:48_|_2:24.2_|_097___|_20.2_|_10.3_|_149___|_20
03000_|_0500_|_02:21_|_2:20.9_|_052___|_22.1_|_09.6_|_156___|_22
03500_|_0250_|_01:04_|_2:08.2_|_026___|_24.3_|_09.6_|_160___|_24
03750_|_0250_|_01:40_|_3:19.8_|_028___|_16.8_|_08.9_|_137___|_r
04000_|_1000_|_04:45_|_2:22.5_|_088___|_18.5_|_11.4_|_145___|_18
05000_|_1000_|_04:47_|_2:23.5_|_097___|_20.3_|_10.3_|_154___|_20
06000_|_0500_|_02:19_|_2:18.9_|_052___|_22.5_|_09.6_|_159___|_22
06500_|_0250_|_01:05_|_2:09.2_|_026___|_24.1_|_09.6_|_164___|_24
06750_|_0150_|_01:03_|_3:29.3_|_021___|_20.1_|_07.1_|_153___|_r
06900_|_1100_|_05:34_|_2:31.9_|_101___|_18.1_|_10.9_|_145___|_18
08000_|_1000_|_04:56_|_2:27.8_|_099___|_20.1_|_10.1_|_155___|_20
09000_|_0500_|_02:23_|_2:22.7_|_054___|_22.7_|_09.3_|_159___|_22
09500_|_0250_|_01:03_|_2:06.4_|_026___|_24.7_|_09.6_|_165___|_24
09750_|_0250_|_01:58_|_3:57.0_|_035___|_17.7_|_07.1_|_130___|_r
10000_|_1000_|_04:50_|_2:24.9_|_090___|_18.6_|_11.1_|_146___|_18
11000_|_1000_|_04:50_|_2:24.9_|_097___|_20.1_|_10.3_|_155___|_20
12000_|_0500_|_02:18_|_2:18.3_|_052___|_22.6_|_09.6_|_160___|_22
12500_|_0250_|_01:03_|_2:06.4_|_025___|_23.7_|_10.0_|_166___|_24
12750_|_1230_|_07:13_|_2:56.0_|_141___|_19.5_|_08.7_|_132___|_r

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:12_|_2:39.4_|_086___|_16.5_|_11.4_|_124___|_warmup

04100_|_20:05_|_2:27.0_|_369___|_18.4_|_11.1_|_143___|_r18
04000_|_19:21_|_2:25.1_|_390___|_20.2_|_10.3_|_153___|_r20
02000_|_09:21_|_2:20.2_|_210___|_22.5_|_09.5_|_158___|_r22
01000_|_04:15_|_2:07.6_|_103___|_24.2_|_09.7_|_164___|_r24

11100_|_53:02_|_2:23.3_|_1072___|_20.2_|_10.4_|_151___|_main set

01880_|_11:54_|_3:09.9_|_225___|_18.9_|_08.4_|_134___|_rest meters

Pretty uneventful.  Nice flat water.  I was trying to keep my pressure low enough during the r20 sections to stay under the cap.  Then when I shifted up to r22, I would let my HR go up and just focus on staying long at the catch and finishing cleanly.

Tomorrow:  4 x 2500m  / 5′ rest r26.  Aiming at 2:15 pace