Wednesday: Taper day 1 – 3 x 500 / 500m rest

This has been the nicest stretch of weather this week.  Today was mirror flat water, temps in the 50s, and bright sunshine.

Plan:  Implementing a short 3 day taper for the race on Saturday.  This is based on this paper.

  1. Nice long warmup
  2. 3 x 500m / 500m rest
  3. Rate: >30
  4. Pace: faster than 2:00
  5. Work on keeping the rate up and technically clean.

Screen Shot 2015-11-04 at 11.15.45 AM Screen Shot 2015-11-04 at 11.15.15 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_19:58_|_2:30.6_|_402___|_20.1_|_09.9_|_141___|_w
04000_|_0500_|_01:59_|_1:58.9_|_063___|_31.8_|_07.9_|_166___|_Int #1
04500_|_0500_|_02:53_|_2:52.9_|_052___|_18.0_|_09.6_|_141___|_r
05000_|_0500_|_01:59_|_1:59.3_|_066___|_33.2_|_07.6_|_168___|_Int #2
05500_|_0500_|_03:04_|_3:03.8_|_059___|_19.3_|_08.5_|_144___|_r
06000_|_0500_|_01:58_|_1:58.2_|_062___|_31.5_|_08.1_|_170___|_Int #3
06500_|_1260_|_07:22_|_2:55.4_|_140___|_19.0_|_09.0_|_132___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03980_|_19:58_|_2:30.6_|_402___|_20.1_|_09.9_|_141___|_warmup
01500_|_05:56_|_1:58.8_|_191___|_32.2_|_07.9_|_168___|_Main set
01000_|_05:57_|_2:58.4_|_111___|_18.7_|_09.0_|_143___|_rest meters
01260_|_07:22_|_2:55.4_|_140___|_19.0_|_09.0_|_132___|_cool down
07740_|_39:14_|_2:32.0_|_844___|_21.5_|_09.2_|_144___|_Total

The intervals stung, but only for a very short while after finishing each.  I really like to see a pace below 2:00 on the speed coach.  It’s fun to row fast.

I’m probably going to need to do tomorrow on the erg because I have an early meeting at work.  Pity.  The weather is supposed perfect again.

8 thoughts on “Wednesday: Taper day 1 – 3 x 500 / 500m rest

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