It felt like fall this morning. Sunny, cool (55F), a bit of breeze from the SW at about 8mph. This was a stiff headwind while rowing upriver and a tail wind going down river. SW and NE are really the only two wind directions that are not mostly sheltered on the river. It was a challenge to row lightly enough into the wind to make progress and keep HR in check.
Plan: My training plan called for:
Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest
But, based on how high my lactates got in my test on Saturday, even while my HR as reasonably low, I decided to drop the rate by 2 and try to keep the session more focused purely on endurance. I also shortened the rests. I took the full 2 minutes between the 2nd and 3rd piece, otherwise I just turned and went.
So, as executed it was:
Rate Ladder 4 x (1000 @ 16, 1000 @ 18, 900 @ 20) / 1′ rest
You can see the difference between headwind and tail wind. It was a pretty consistent 9 second delta. I’d guess the headwind was about a 6 second impact and the tailwind was a 3 second benefit.
But, I was really happy with how I managed to lighten up at higher stroke rates to keep my HR reasonable. You can see it most clearly in the r20 sections with the plateau at 155.
Tomorrow: Hell day…5 x 2000 / 5′ rest r28. Pace target 2:12