Cloudy, cool (60F), very light breeze from the east. This was a light cross wind and not a factor.
- Long warmup, keep HR reasonable low
- Head race simulation, 5K from bottom of lake to the QRA docks (rate target: 26, Pace target: faster than 2:15)
- feet out cool down
08820_|_2640_|_14:12_|_2:41.3_|_271___|_19.1_|_09.7_|_140___|_cool down feet out
I was lucky today in so many ways. First, the water was perfect. Second, the temperature was perfect. Third, I was training with a mixed double. They said that they were going to be aiming at 2:20 splits, so I gave the 40 second head start and then gave chase. I caught up with them a bit north of the route 9 bridge, and we were side by side for about 1000m. I pushed really hard in the first 2000m and I was pretty gassed, but I didn’t want to let them go. With about 1000m left, I started pushing harder again and got a couple of boatlengths ahead of them by the end.
It was really good that I was chasing them. If I was on my own, I think I would have bailed at the bridge. The last 2000m were a real challenge. My HR was above 95% HRR the whole second half of the row.
After we finished, we rowed up to the top of the lake, and did a few drills and had a drink. Then we had a nice gentle row with feet out back to the docks at Regatta Point.
I’m very happy with the time, a 2:12.7 pace. I don’t think I’ve come anywhere near that before, even in times with a tail wind. Flat water makes a huge difference.
Tomorrow: Back on my little stretch of the Charles River. The plan calls for
Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
I think I might shift the rates down by 2 and row with a hard cap at 150, based on the lactate results from Saturday.