Early meeting, so I missed a beautiful morning on the river.  I looked at the glassy smooth water as I drove past.

Plan:  Taper day 2.

1. 20 minute warmup
2. 2 x 2′ / 5′ rest
   1. rate: >30
   2. pace:  faster than 2K race pace (1:40ish)
   3. on slides
3. Cool down

It was mercifully brief, but each interval really stung.  I pushed a lot faster than 2k race pace and let the rate really climb on the theory that the whole point is to provide sufficient stimulus to avoid any fitness loss during the taper.  No evidence that this is the right thing to do, but it made me feel like I was giving it my all.

Tomorrow:  Back on the river.  A nice warmup, a single 500m interval, and an easy cool down focusing on technique.  Then load up the boat for the race.