Glorious morning. Fall foliage, temps in the low 50s, very light wind from the SW. Sparkling clear sky. So pretty I took a picture.
Plan:
- 4 K warmup include a few 20s at race pace or faster.
- 4 x 500m / 500m rest at faster than race pace and higher than race rate
- Try to set up these intervals so that steering is required to get more comfortable with really lining up bridges and turns at full pressure.
Today I discovered that the Wahoo tickr is not compatible with the Speedcoach XL2 HR sensor pickup. The Tickr is ANT+ and the XL2 is Polar compatible. Ugh. Now I need to pick up a new H7. Anyway, the first plot is HR and stroke rate from RIM on the iphone and the second is pace and rate from the speedcoach.
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_20:52_|_2:37.3_|_406___|_19.5_|_09.8_|_000___|_w
04000_|_0500_|_02:05_|_2:05.0_|_057___|_27.4_|_08.8_|_000___|_m
04500_|_0500_|_02:55_|_2:54.5_|_057___|_19.6_|_08.8_|_000___|_r
05000_|_0500_|_02:03_|_2:02.7_|_061___|_29.8_|_08.2_|_000___|_m
05500_|_0500_|_03:01_|_3:00.9_|_055___|_18.2_|_09.1_|_000___|_r
06000_|_0500_|_02:00_|_1:59.6_|_058___|_29.1_|_08.6_|_000___|_m
06500_|_0500_|_02:56_|_2:55.6_|_057___|_19.5_|_08.8_|_000___|_r
07000_|_0500_|_02:01_|_2:00.5_|_060___|_29.9_|_08.3_|_000___|_m
07500_|_4340_|_23:04_|_2:39.4_|_472___|_20.5_|_09.2_|_000___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03980_|_20:52_|_2:37.3_|_406___|_19.5_|_09.8_|_000___|_warmup
02000_|_08:08_|_2:01.9_|_236___|_29.0_|_08.5_|_000___|_Main set
01500_|_08:51_|_2:57.0_|_169___|_19.1_|_08.9_|_000___|_rest meters
04340_|_23:04_|_2:39.4_|_472___|_20.5_|_09.2_|_000___|_cool down
11820_|_00:55_|_2:34.6_|_1283___|_21.1_|_09.2_|_000___|_Total
The pace was pretty good, but the steering was less than perfect. On my first interval, I cut through the bridge at a bit too much of an angle and banged my oar blade against the abutment, This happened on my second to last stroke and clearly showed that I was careful enough with my line. On the second interval, I set up to go through the s-turn. I thought I had taken a good line, but at the pace I was rowing, it took a lot more pressure to try to stay on the desired line. This was good practice, because I rated up, really reached out with my port oar and hauled the bow around. The good news was that I was able to keep the pace while I made the adjustment. The third interval was a straight shot. The fourth finished right at the bridge, and I did a good job lining up for the right arch and I didn’t hit anything this time. 😉
This finished it off for me, but I decided to take one more power 20 back through the bridge along the exact path where I had my brush with the abutment. This one went just fine.
In both the warmup and the cool down, I did a lot of square blade rowing and slow roll ups, working on balance and finishes. By the end of the session, I was getting a lot more clearance on the recovery. I’ll keep doing that too.
Tomorrow: 3 x 500. I think I will do all of them under the bridge.
Quantified Rowing 