Weather: cool (60F), sunny, light wind from the west, maybe 2-4 mph.
Plan:
- 5 x 2000 / 500m rest (roughly 5 minutes)
- rate target: 28 spm
- pace target: 2:12
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:20_|_2:43.3_|_095___|_17.8_|_10.3_|_121___|_w
01000_|_2000_|_08:28_|_2:07.1_|_224___|_26.4_|_08.9_|_160___|_m
03000_|_0500_|_03:23_|_3:23.4_|_057___|_16.8_|_08.8_|_124___|_r
03500_|_2000_|_08:37_|_2:09.2_|_232___|_26.9_|_08.6_|_166___|_m
05500_|_0500_|_03:46_|_3:45.9_|_069___|_18.3_|_07.2_|_128___|_r
06000_|_2000_|_08:38_|_2:09.4_|_232___|_26.9_|_08.6_|_168___|_m
08000_|_0500_|_03:27_|_3:27.3_|_061___|_17.7_|_08.2_|_130___|_r
08500_|_2000_|_08:42_|_2:10.4_|_238___|_27.4_|_08.4_|_170___|_m
10500_|_0500_|_03:35_|_3:35.3_|_066___|_18.4_|_07.6_|_128___|_r
11000_|_2000_|_08:47_|_2:11.8_|_236___|_26.9_|_08.5_|_168___|_m
13000_|_3260_|_18:05_|_2:46.4_|_369___|_20.4_|_08.8_|_141___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:20_|_2:43.3_|_095___|_17.8_|_10.3_|_121___|_warmup
10000_|_43:12_|_2:09.6_|_1162___|_26.9_|_08.6_|_166___|_Main set
02000_|_14:12_|_3:33.0_|_253___|_17.8_|_07.9_|_128___|_rest meters
03260_|_18:05_|_2:46.4_|_369___|_20.4_|_08.8_|_141___|_cool down
16240_|_20:49_|_2:29.3_|_1879___|_23.3_|_08.6_|_151___|_Total
Holy shit! That went well. Comparing the stats from last time on the 5x2k
- Avg Pace: 2:09.6 (2:12.9)
- Stroke rate: 26.9 (25.9)
- Avg HR: 166 (169)
I certainly faded a bit in the last two reps. In the last rep especially, I just couldn’t get the boat moving in the middle of the rep. I was having paranoid fantasies about weeds on the fin and mythical head winds in the whole middle 1000m. Once I got to about 500m left to go, I started pushing harder and counting down the strokes. That helped pull the avg pace down a bit.
Tomorrow: The plan calls for 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR). That would be a HR cap at 157. I think I will row to a 75% HRR cap instead (150). Should be interesting trying to keep the rating up, the strokes long, and the pressure light.
Quantified Rowing 