Tuesday: 5×1500 / 5′ rest

Many cultures have named winds that have an important impact on daily life.  In Southern California, the Santa Ana winds blow hard in afternoons as hot air rises above the mountains and draws air from the Pacific Ocean.  In the Rocky Mountains, the Chinook is a warming wind which in Native American Legend is the “snow eater”.  In Europe the Mistral blows from the Mediterranean to the Alps.  Today, I experienced a wind that I think needs a name.

The “Finale”…a wind, always a head wind, that occurs only during the final 1000 meters of a head race, or during the last rep of a workout.  It comes quietly, barely rippling the surface of the water, but you feel it on the back of your neck as you watch your splits slow down, despite your best efforts.  Then as you enter the last 5 strokes, the “Finale” disappears as mysteriously as it came, leaving the river glassy smooth. In ancient time, it was believed the that “Finale” was caused by playful rowing god who took great joy in tormenting scullers.  But with the introduction of modern metrology, the mystery has only deepened because this wind is not detectable by normal anemometers.

Sorry for the digression.  The weather this morning was perfect.  I mean really perfect.  High 40s, into the low 50s by the time I finished.  Bright sunshine, now that the clocks have changed.  And except for the mysterious Finale, no wind at all.


  1. 5 x 1500 / 5′ rest
  2. rate: r28
  3. pace: 2:10
  4. Technique: Experiment with trying to hold my hands higher going into the finish to avoid washing out and stop “rowing over a barrel”

Screen Shot 2015-11-03 at 10.41.28 AM

The spikes in the rate are from when I go around the s-turn.  There is a peak to come into the turn, then about 10 strokes straight, then a peak to come out of the turn.  Going upriver, the turn starts about 700m in.  Going down river, around 1000m.

Screen Shot 2015-11-03 at 10.41.16 AM

03000_|_1500_|_06:23_|_2:07.6_|_178___|_27.9_|_08.4_|_164___|_Int #1
05000_|_1500_|_06:27_|_2:08.9_|_180___|_27.9_|_08.3_|_168___|_Int #2
07000_|_1500_|_06:29_|_2:09.5_|_181___|_28.0_|_08.3_|_170___|_Int #3
09000_|_1500_|_06:30_|_2:10.0_|_182___|_28.0_|_08.2_|_168___|_Int #4
11000_|_1500_|_06:38_|_2:12.6_|_189___|_28.5_|_07.9_|_169___|_Int #5
12500_|_1680_|_09:49_|_2:55.2_|_194___|_19.8_|_08.7_|_128___|_cool down

07500_|_32:26_|_2:09.7_|_910___|_28.1_|_08.2_|_168___|_Main set
02000_|_13:01_|_3:15.2_|_249___|_19.1_|_08.0_|_137___|_rest meters
01680_|_09:49_|_2:55.2_|_194___|_19.8_|_08.7_|_128___|_cool down

That was awesome.  Hard, but awesome.  Seriously, a bit of wind picked up while I was resting before my last interval and I think that slowed me down a bit.  But I was also really tired by that point.  The big win was just hanging in with that rep when I felt like I was going to blow up.

Tomorrow:  3 x 500 / 500m rest (start of taper for Saturday’s race)

Monday: 14K steady state

Forgot my HR monitor at home.  It was cold at first, but sunny and it warmed up nicely by the end.


  1. 4 x 3000m / 1′
  2. rate: 18-20
  3. pace: 2:25 ish

chart (2)

This is from the RIM log file.  I didn’t bother downloading the data from the Speedcoach.

I ended up pushing the first 3000m a bit too hard, so for the rest of the workout, I basically alternated 500m of square blade, 500m of slow roll ups, and 500m of “normal rowing”

It was a beautiful morning for a row and a nice session.