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:
- 4K warmup with some SBR, and slow roll ups, plus a few bursts of 20 strokes at race pace.
- 3 x 500m at faster than race pace. Aiming for 2:00 or better and 29-31 SPM.
- 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.
- 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.
Steering it is less than simple.
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.
Quantified Rowing 
And do you shout ‘yoohoo’ going through the arch at full speed? It will give a nice echo. 🙂
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I’ll add that to the list of steering instructions. I have to hope that no one is using the wrong arch because I only have about 2-3 boat lengths of visibility through the arch.
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