Friday: 16K steady state on the charles

I had my boat on my car anyway, I decided I might as well go row somewhere fun.  So, I went down and launched at CRI in brighton and rowed all the way down to the BU boathouse and back.  About 16K.

Plan:

  1. Steady state 2 x 8K
  2. rate: 18-20
  3. pace: 2:30 ish
  4. heart rate: 150 cap

Screen Shot 2015-10-23 at 11.17.24 AM

Screen Shot 2015-10-23 at 3.27.26 PM Screen Shot 2015-10-23 at 3.27.10 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0200_|_01:06_|_2:44.0_|_018___|_16.5_|_11.1_|_115___|_w
00220_|_7800_|_38:21_|_2:27.5_|_732___|_19.1_|_10.7_|_146___|_m
08020_|_0280_|_01:44_|_3:06.4_|_034___|_19.5_|_08.2_|_128___|_r
08300_|_8140_|_42:02_|_2:34.9_|_888___|_21.1_|_09.2_|_148___|_m
16440_|_0160_|_01:16_|_3:57.8_|_017___|_13.4_|_09.4_|_123___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00200_|_01:06_|_2:44.0_|_018___|_16.5_|_11.1_|_115___|_warmup
15940_|_20:23_|_2:31.3_|_1620___|_20.2_|_09.8_|_147___|_Main set
00280_|_01:44_|_3:06.4_|_034___|_19.5_|_08.2_|_128___|_rest meters
00160_|_01:16_|_3:57.8_|_017___|_13.4_|_09.4_|_123___|_cool down
16580_|_24:29_|_2:32.9_|_1689___|_20.0_|_09.8_|_146___|_Total

The trip down river was basically uneventful.  There was a breeze building, but I didn’t much notice it until I got down past the Riverside Boat Club.  By the time I got to the basin, it was gusting up above 20 mph (the weather data says gusting to 29!), and blowing a steady 15.  The wind direction was basically from the NNW.

[Edit:  Here is the weather history from the station at MIT, right off the basin.  I basically launched at 7:00 and recovered around 8:30.  During that time, the temp dropped 5 degrees, and the wind build from 10mph to 25mph with higher gusts]

Screen Shot 2015-10-24 at 10.45.17 AM

This was a bitch of a head wind through the powerhouse stretch and a cross head for most of the rest of the row until the big turn to the Eliot bridge.  In the big gusts it was all I could do to keep control of my oars and at times my pace was way slower the 3:00/500.  I was mostly concentrating on trying to take good strokes and avoid smacking the waves.

After Eliot, it calmed down a lot and I could make better progress.  I thoroughly enjoyed the last 4K or so of the row.

When I pulled my boat I was delighted that there was no water sloshing around!

Tomorrow: Rest day.

Boat repair

On Wednesday night, I stopped at the hardware store and bought epoxy, silicone caulking, and the tools I needed to do my fin repair.

On Thursday morning, I stopped and picked up my boat and threw it on my car roof.  At lunch on Thursday, the weather was nice, it was warm enough to use the epoxy and silicone, so I put my boat on slings in the parking lot and set to work.

Job one was to extract the fin without doing any more damage to the boat.  So, I sliced the existing caulking on both sides, and front and back and then slowly worked the fin out of the fin box.  Then it was on to caulking removal.  I was able to get all the caulking off the fin and most of the caulk off of the outer surface of the hull.  I was able to cut the caulking away from the top of the fin box where the seam was between it and the hull of the boat.  I cleaned this up with the knife as much as I could and I could see where the seam was delaminated on both side from about half way back to the stern.

I mixed up some epoxy and delicately smushed it into the crack all the way around trying to avoid getting any drips down the sides of box.  Then I waited about 10 minutes for the epoxy to setup and stop being tacky.  The last thing I wanted was to permanently glue the fin in with epoxy.  That would be bad.  While I waited, I put down masking tape on the hull marking the outside line of where I wanted caulk.  I did the same thing on the fin.

Once it was dry to the touch, I carefully reset the fin in the box.  It appeared that the box stayed laminated all the way around during this process and the fin appeared to my eye to be aligned and in the same position as before.  At that point, I put down a big bead of caulking along both sides, trying to make sure that all voids were completely filled.  I then took a caulk bead tool and used it to form a small 45 degree fillet between the hull and the fin along both sides.  I carefully faired the caulking at the front and back to make sure that it was completely filled and smooth.  Then I pulled away the tape.  It actually looked pretty good for an amateur job.

I left the boat as it was for the afternoon, and when I left for the night, the fin was stable in the slot.  I suspect that it is not entirely perfect, but this morning when I used the boat, it tracked straight and didn’t leak, so I think it’s good for the rest of the season. I might get a pro to look at it this winter.

Thursday: October Cross Team Challenge 15 x 1′ /1′ rest

Landlocked due to boat damage.  So I decided to substitute my OTW short interval session with an erg based short interval session.  The CTC looked like a pretty good match to what I needed to do.

Plan: (erg on slides)

  1. 20 minute fletcher style warmup
  2. 15 x 1′ /1′ rest
  3. pace target: under 1:40
  4. rate: over 30

oct ctc Screen Shot 2015-10-22 at 10.30.32 AM

That went better than I thought it would.  I beat the target and had enough oomph left over to deliver a punishing last rep.  I thought I was going to puke, pass out and wet myself at the end of the last rep, so I guess I pushed it hard enough.

This puts me in about the “right” place in terms of team and overall scoring for the CTC.  And it was a really good workout.

Wednesday: 14K steady state

A nice morning.  But darker and darker every day.  I hate the days getting shorter in the fall.

Plan:

  1. 4 x ~3000m / 1′ rest
  2. rate: 20
  3. pace: 2:30 ish
  4. heart rate cap: 75% HRR (150)

Data from RIM.

Screen Shot 2015-10-22 at 11.55.46 AM Screen Shot 2015-10-22 at 11.56.15 AM

|Dist_|Time_|_Pace__|_SPM__|avg HR|max HR|DPS_|Remarks
|01099|06:05|02:46.1| 20.3 | 114 | 134 |08.9|
|02856|13:39|02:23.4| 20.6 | 143 | 154 |10.1|
|00045|01:43|19:04.4| 21.0 | 148 | 152 |01.2|
|02949|14:19|02:25.6| 20.2 | 146 | 155 |10.2|
|00050|01:00|10:00.0| 20.2 | 147 | 150 |02.5|
|02946|15:08|02:34.1| 20.3 | 149 | 155 |09.6|
|00053|00:18|02:49.8| 20.9 | 140 | 151 |08.4|
|03994|19:57|02:29.8| 21.1 | 149 | 157 |09.5|

dist_____|_time_____|_pace____|_HR__|_SPM__|_DPS_|_comment
1099_____|_06:05____|_2:46.1__|_114_|_20.3_|_8.9_|_warmup
12745____|_1:03:03____|_2:28.4__|_147_|_20.6_|_9.8_|_Main set
0148_____|_03:01____|_10:11.5_|_147_|_20.7_|_2.4_|_rest meters
13992____|_12:09____|_2:34.7__|_144_|_20.3_|_9.5_|_Total

A fine and uneventful row until almost the end of the third piece.  I was rowing along and heard a bump from the bow, then a bigger bump from the impeller, and finally a serious thud from the fin as a branch floating just below the surface dragged along the bottom of my boat.  A few little branches were above the surface to one side, but the main branch was about 3 inches in diameter and right at the surface.  I never saw it coming and hit it at steady state speed.

I finished the third and fourth pieces and wondered if I had gotten away without damage.  The Speed coach was still reading right and I didn’t sink and the boat tracked OK.  But when I lifted the boat out of the water, I heard a big watery whoosh as the gallon or so of water that had collected in the stern compartment rolled to the back of the boat.  I modified my grip to try to balance the boat, and then the water rolled to the bow end of the compartment and the boat tipped precariously in that direction.  Eventually, I managed to get the boat supported with two hands and my head in a reasonably stable configuration and slowly made my way to put it back on the rack.

On the rack, I lifted the stern end on a couple of blocks of wood and the water started to dribble out of the drain hole at the bow end of the compartment.  I went to the stern and inspected the damage.  The fin had pushed up and back in the fin box and sheared the caulking.  From the vertical and horizontal play in the fin, it was obvious that it had also caused the fin box to delaminate from the inside surface of the hull at the stern end.  I believe at this point, I did some swearing.

I packed myself up and left the boat to drain while I formulated my plan.