Tuesday: Taper Day 2 – 3 x 500

The weather was less than perfect today, but fine for rowing.  Light drizzle, low 50s, basically no wind.  I hate how dark it is in the mornings now when I start.

Plan:

  1. 4K warmup with some SBR, and slow roll ups, plus a few bursts of 20 strokes at race pace.
  2. 3 x 500m at faster than race pace.  Aiming for 2:00 or better and 29-31 SPM.
  3. All intervals through the bridge to practice steering under pressure.  Objective is to find a good line, maintain speed and practice looking over my shoulder during the drive.
  4. cool down with SBR and slow roll ups working on finishes and balance

This is the bridge.  Each arch is wide enough for a single boat to go through.

IMGP9338

Steering it is less than simple.

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Screen Shot 2015-10-13 at 9.57.57 AM Screen Shot 2015-10-13 at 9.57.47 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_4240_|_22:52_|_2:41.9_|_439___|_19.2_|_09.7_|_132___|_w
04260_|_0500_|_01:58_|_1:58.0_|_059___|_30.0_|_08.5_|_169___|_m
04760_|_0500_|_03:12_|_3:12.2_|_060___|_18.7_|_08.3_|_136___|_r
05260_|_0500_|_02:02_|_2:01.8_|_060___|_29.6_|_08.3_|_171___|_m
05760_|_0500_|_03:25_|_3:25.0_|_064___|_18.7_|_07.8_|_138___|_r
06260_|_0500_|_02:00_|_2:00.0_|_059___|_29.5_|_08.5_|_170___|_m
06760_|_0380_|_02:13_|_2:54.7_|_046___|_20.8_|_08.3_|_141___|_r
07140_|_0500_|_02:09_|_2:08.5_|_058___|_27.1_|_08.6_|_169___|_m
07640_|_2140_|_12:17_|_2:52.3_|_243___|_19.8_|_08.8_|_146___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
04240_|_22:52_|_2:41.9_|_439___|_19.2_|_09.7_|_132___|_warmup
02000_|_08:08_|_2:02.1_|_236___|_29.0_|_08.5_|_170___|_Main set
01380_|_08:50_|_3:12.0_|_170___|_19.2_|_08.1_|_138___|_rest meters
02140_|_12:17_|_2:52.3_|_243___|_19.8_|_08.8_|_146___|_cool down
09760_|_52:08_|_2:40.3_|_1088___|_20.9_|_09.0_|_142___|_Total

The three intervals went fine.  It was tough to hold the pace, but the steering went well.  I found the right line each time and got more comfortable with the looking every 5 strokes and keeping a picture in my head.  After I finished the 3rd interval I started to paddle home and then I decided to take the S-Turn at head race pace, since I struggled with that yesterday.  Today, my steering was much better.  I did not swing wide in the initial turn, allowed my rate to climb in the turn and powered out of the turn well.  In the race, I think turns will be more like 2:10 than 2:08, but it was a good thing to do.  Probably do it again tomorrow.

Tomorrow:  2 x 500 at 2:00 through the bridge, plus 1 at 2:10 around the s-turn.