Weather:  Perfect.  Flat calm, mist on the water.  Sunny.

Plan:  The taper plan called for a single high intensity interval, but I decided to deviate from that.  I wanted a bit more steering practice and a bit more rowing at something closer to head race pace.  High intensity intervals for me are around a 2:00 pace, while head racing is closer to 2:10.  So, I elected to do 3 intervals at that pace.

First interval was down river through the bridge.  Second river was upriver through the bridge.  Third interval was around the s-turn.  The rest of the row was SBR, slow roll ups and attempts at rowing “clean” (no touching the water on recovery).

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_2120_|_11:07_|_2:37.2_|_207___|_18.6_|_10.2_|_132___|_w
02140_|_0500_|_02:06_|_2:05.8_|_056___|_26.7_|_08.9_|_162___|_m
02640_|_0860_|_04:44_|_2:45.3_|_091___|_19.2_|_09.5_|_134___|_r
03500_|_0500_|_02:04_|_2:03.8_|_059___|_28.6_|_08.5_|_167___|_m
04000_|_0500_|_02:48_|_2:47.6_|_057___|_20.4_|_08.8_|_148___|_r
04500_|_0500_|_02:06_|_2:06.4_|_061___|_29.0_|_08.2_|_168___|_m
05000_|_1340_|_11:37_|_4:20.1_|_233___|_20.1_|_05.8_|_141___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
02120_|_11:07_|_2:37.2_|_207___|_18.6_|_10.2_|_132___|_warmup
01500_|_06:16_|_2:05.3_|_176___|_28.1_|_08.5_|_166___|_Main set
01360_|_07:32_|_2:46.1_|_148___|_19.7_|_09.2_|_139___|_rest meters
01340_|_11:37_|_4:20.1_|_233___|_20.1_|_05.8_|_141___|_cool down
06320_|_36:32_|_2:53.4_|_764___|_20.9_|_08.3_|_142___|_Total