Thursday: Short Rest Intervals – 4 x (5 x 2′ on / 30″ paddle) / 4′ rest

I’m back in the boat.  Only my second row in the last 12 days.  Between travel and a quick bout with a stomach bug, I’ve missed 10 sessions in my training plan.  Now the work resumes where I left off.

The conditions this morning were lovely, but hot and humid.  It was 70F when I launched and around 75F when I landed, and 93% humidity!  It was generally close to flat calm, expect for a brief period when I was heading downriver for the last time when a little headwind kicked up.  It seemed to fade as quickly as it came.

The Plan:

  1. 4 x ( 5 x 2′ on / 30″ paddle ) / 4′ rest – This is designed for the length of the river.  I can fit in 5 2′ intervals as long as the rests are pretty short.  Then take a longer rest to turn the boat and grab a drink at the ends of the river.
  2. The “on” intervals target 26 SPM and pace faster than 2:15.
  3. The “off” intervals are a light paddle, but keep moving.
  4. The goal is to push a bit faster than head race pace and get practice maintaining technique at head race rates as I get deeper and deeper into fatigue.

Screen Shot 2015-09-10 at 10.36.11 AM Screen Shot 2015-09-10 at 10.35.55 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:41_|_2:53.8_|_105___|_18.5_|_09.3_|_122___|_w
01000_|_0460_|_01:58_|_2:08.7_|_050___|_25.3_|_09.2_|_153___|_m
01460_|_0100_|_00:32_|_2:38.5_|_010___|_18.9_|_10.0_|_154___|_r
01560_|_0480_|_02:03_|_2:07.6_|_054___|_26.4_|_08.9_|_158___|_m
02040_|_0080_|_00:27_|_2:50.0_|_010___|_22.1_|_08.0_|_158___|_r
02120_|_0480_|_02:03_|_2:08.6_|_056___|_27.2_|_08.6_|_161___|_m
02600_|_0100_|_00:33_|_2:44.0_|_012___|_22.0_|_08.3_|_161___|_r
02700_|_0460_|_01:58_|_2:08.0_|_052___|_26.5_|_08.8_|_165___|_m
03160_|_0080_|_00:29_|_2:59.4_|_010___|_20.9_|_08.0_|_165___|_r
03240_|_0460_|_01:58_|_2:08.3_|_052___|_26.4_|_08.8_|_167___|_m
03700_|_0320_|_02:02_|_3:10.6_|_038___|_18.7_|_08.4_|_140___|_r
04020_|_0460_|_01:57_|_2:06.6_|_052___|_26.8_|_08.8_|_158___|_m
04480_|_0120_|_00:39_|_2:43.8_|_015___|_22.9_|_08.0_|_166___|_r
04600_|_0440_|_01:52_|_2:07.2_|_051___|_27.3_|_08.6_|_170___|_m
05040_|_0080_|_00:30_|_3:09.4_|_010___|_19.8_|_08.0_|_170___|_r
05120_|_0460_|_01:59_|_2:09.7_|_054___|_27.2_|_08.5_|_170___|_m
05580_|_0080_|_00:31_|_3:13.7_|_011___|_21.3_|_07.3_|_171___|_r
05660_|_0460_|_01:58_|_2:08.5_|_052___|_26.4_|_08.8_|_172___|_m
06120_|_0080_|_00:31_|_3:12.5_|_011___|_21.4_|_07.3_|_173___|_r
06200_|_0240_|_01:03_|_2:10.2_|_029___|_27.8_|_08.3_|_173___|_m
06440_|_0080_|_00:30_|_3:05.0_|_009___|_18.2_|_08.9_|_171___|_r
06520_|_0220_|_00:57_|_2:09.3_|_025___|_26.4_|_08.8_|_170___|_m
06740_|_0080_|_00:30_|_3:05.0_|_007___|_14.2_|_11.4_|_132___|_r
06820_|_0460_|_02:01_|_2:11.1_|_053___|_26.4_|_08.7_|_159___|_m
07280_|_0080_|_00:30_|_3:07.5_|_011___|_22.0_|_07.3_|_168___|_r
07360_|_0460_|_02:00_|_2:10.0_|_052___|_26.1_|_08.8_|_171___|_m
07820_|_0080_|_00:32_|_3:17.5_|_011___|_20.9_|_07.3_|_173___|_r
07900_|_0440_|_01:58_|_2:13.5_|_052___|_26.6_|_08.5_|_174___|_m
08340_|_0080_|_00:34_|_3:33.1_|_012___|_21.1_|_06.7_|_173___|_r
08420_|_0440_|_02:00_|_2:15.9_|_052___|_26.1_|_08.5_|_173___|_m
08860_|_0080_|_00:33_|_3:23.7_|_011___|_20.2_|_07.3_|_173___|_r
08940_|_0420_|_01:53_|_2:14.9_|_050___|_26.5_|_08.4_|_174___|_m
09360_|_0280_|_02:02_|_3:37.7_|_035___|_17.2_|_08.0_|_149___|_r
09640_|_0460_|_02:00_|_2:10.1_|_051___|_25.6_|_09.0_|_162___|_m
10100_|_0080_|_00:29_|_2:58.8_|_010___|_21.0_|_08.0_|_171___|_r
10180_|_0480_|_02:05_|_2:10.7_|_057___|_27.3_|_08.4_|_173___|_m
10660_|_0080_|_00:30_|_3:10.0_|_011___|_21.7_|_07.3_|_173___|_r
10740_|_0440_|_01:57_|_2:13.5_|_052___|_26.6_|_08.5_|_174___|_m
11180_|_0080_|_00:33_|_3:26.9_|_011___|_19.9_|_07.3_|_173___|_r
11260_|_0440_|_01:57_|_2:12.5_|_052___|_26.8_|_08.5_|_174___|_m
11700_|_0080_|_00:33_|_3:23.1_|_012___|_22.2_|_06.7_|_175___|_r
11780_|_0460_|_02:01_|_2:12.0_|_054___|_26.7_|_08.5_|_177___|_m
12240_|_1320_|_07:29_|_2:49.9_|_154___|_20.6_|_08.6_|_143___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:41_|_2:53.8_|_105___|_18.5_|_09.3_|_122___|_warmup
09120_|_39:37_|_2:10.3_|_1052___|_26.6_|_08.7_|_168___|_Main set
02120_|_13:28_|_3:10.5_|_267___|_19.8_|_07.9_|_160___|_rest meters
01320_|_07:29_|_2:49.9_|_154___|_20.6_|_08.6_|_143___|_cool down
13540_|_06:14_|_2:26.7_|_1578___|_23.8_|_08.6_|_160___|_Total

So, that was really hard.  I was glad to see that my stomach bug seems to be behind me.  I wasn’t entirely happy with my technique.  I caught myself doing a couple things wrong multiple times during the row.  I was opening my back early (which I could see as a hump in the RIM boat acceleration curve).  And I was also getting sloppy about getting to full compression and reaching reaching for the catch.  When I noticed this, and corrected it, it was essentially a two second improvement on the pace almost instantly.  There were, of course, numerous other flaws.  Sloppy finishes, wobbly balance, etc, but these are lower priority to fix than the other two.

I was happy to see Brandeis back on the water today.  They were out with 4 boats and 2 launches.  They were working on drills today, and I managed to pick the wrong side to try to pass a four.  They turned toward the bank and cut off my path in one of my intervals.  I should have steered under pressure to go around the other side, since this is basically a perfect head racing practice moment, but I pulled the plug, maneuvered around and then picked it up again after I was clear. I was very talkative since I couldn’t spare any oxygen, but I was really glad to have some company.

Tomorrow:  Another steady state session on the HOCR course.

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