Cloudy, cool (60F), very light breeze from the east. This was a light cross wind and not a factor.
Plan:
- 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
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0240_|_01:19_|_2:44.6_|_023___|_17.5_|_10.4_|_113___|_drills
00260_|_3440_|_16:47_|_2:26.4_|_306___|_18.2_|_11.2_|_144___|_warmup
03700_|_0180_|_01:01_|_2:49.4_|_015___|_14.8_|_12.0_|_123___|_turn
03880_|_4940_|_21:51_|_2:12.7_|_561___|_25.7_|_08.8_|_176___|_4.9km hard
08820_|_2640_|_14:12_|_2:41.3_|_271___|_19.1_|_09.7_|_140___|_cool down feet out
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03680_|_18:06_|_2:27.6_|_329___|_18.2_|_11.2_|_141___|_warmup
04940_|_21:51_|_2:12.7_|_561___|_25.7_|_08.8_|_176___|_Main set
00180_|_01:01_|_2:49.4_|_015___|_14.8_|_12.0_|_123___|_rest meters
02640_|_14:12_|_2:41.3_|_271___|_19.1_|_09.7_|_140___|_cool down
11440_|_55:10_|_2:24.7_|_1176___|_21.3_|_09.7_|_154___|_Total
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.
Quantified Rowing 
Can you rate up to 28 for head race ? I always have trouble during the simulation runs but not in the race
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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.
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Try to not dig too deep and take the catch lightly
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