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.
3 thoughts on “Sunday: Hard Distance on Quinsig”
Can you rate up to 28 for head race ? I always have trouble during the simulation runs but not in the race
I was having a bit of trouble rating up today. My goal is to do my races at 28. I have a lot of trouble rowing lightly enough to not burn out at r28, but I’m trying to hit that rate on my Thursday “short rest interval” sessions.
Try to not dig too deep and take the catch lightly