Weather: below 30F, but bright sunshine and nice flat water. A slight breeze from the NW, which was a cross/head wind for the hard piece
Plan:
- 5km
- Rate: First 2k at 24, then 2k at 26, then the rest at 28
- Pace: Faster than 2:15
- Video from the side to record the state of things at the end of this season and figure out what to work on next year.
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_21:16_|_2:40.4_|_385___|_18.1_|_10.3_|_135___|_w
04000_|_5200_|_23:06_|_2:13.2_|_604___|_26.2_|_08.6_|_171___|_5K hard
09200_|_3180_|_17:48_|_2:47.9_|_348___|_19.6_|_09.1_|_145___|_c
Very hard work. At first, I was doing great, even at r24. But after about 1K, I started to feel it bite. I was working hard when I did the rate shift to 26 spm and didn’t get much pace out of it. By the tie I rate shifted to 28, I was in survival mode and couldn’t really squeeze much more out.
Videos coming in a while, as soon as they finish loading and I figure out what they say.
Tomorrow: 4 x 20′ / 1′ rest
Quantified Rowing 
First 100 strokes in head race pace are always great. Easy to overcook it.
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Exactly. Even at r24, I was way ahead of target pace.
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