Weather:  Awesome!  Sunny.  It started cool around 60F, but warmed up fast.  It was in the mid 70s by the time finished.  The wind was just like yesterday, around 2-4 mph from the West.  A tailwind going downriver and a headwind heading up wind.

Plan:

• 90′ of steady state
• rate: 20
• pace: ~2:30
• HR: <155

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00003_|_1201_|_06:00_|_2:30.0_|_124___|_20.6_|_09.7_|_132___|_warmup
01204_|_2784_|_13:14_|_2:22.6_|_268___|_20.3_|_10.4_|_147___|_tail wind
03988_|_0055_|_00:20_|_3:04.5_|_005___|_14.8_|_11.0_|_140___|_turn
04043_|_2818_|_13:54_|_2:27.9_|_280___|_20.2_|_10.1_|_151___|_head wind
06861_|_0078_|_00:31_|_3:20.6_|_009___|_17.3_|_08.7_|_133___|_turn
06939_|_2775_|_13:29_|_2:25.9_|_269___|_19.9_|_10.3_|_152___|_tail wind
09714_|_0077_|_00:34_|_3:42.7_|_012___|_21.0_|_06.4_|_143___|_turn
09791_|_2798_|_14:05_|_2:31.0_|_286___|_20.3_|_09.8_|_154___|_head wind
12589_|_0054_|_00:21_|_3:13.5_|_005___|_14.4_|_10.8_|_121___|_turn
12643_|_2822_|_13:54_|_2:27.7_|_279___|_20.1_|_10.1_|_153___|_tail wind
15465_|_0061_|_00:32_|_4:22.3_|_009___|_16.9_|_06.8_|_142___|_turn
15526_|_2315_|_11:46_|_2:32.4_|_238___|_20.2_|_09.7_|_153___|_head wind
17841_|_1683_|_09:14_|_2:44.4_|_183___|_19.8_|_09.2_|_146___|_back to dock

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01201_|_06:00_|_2:30.0_|_124___|_20.6_|_09.7_|_132___|_warmup
16312_|_1:20:21_|_2:27.8_|_1620___|_20.2_|_10.1_|_152___|_Main set
02008_|_11:32_|_2:52.4_|_223___|_19.3_|_09.0_|_144___|_rest meters
19521_|_1:37:54_|_2:30.4_|_1967___|_20.1_|_09.9_|_150___|_Total

I’m happy with this session.  I worked within the HR cap and felt like the boat was running well.

Tomorrow:  2 x 5.5K / 5′ rest, rate r24, pace <2:20 on Lake Quinsigamond