Weather:  Intermittent light rain.  Overcast.  Light wind from the east ~2mph.

Plan:

• steady state
• 4x the length of the river
• r20.
• HR cap at 155

Sometime when it rains, rowing can be a magical experience.  The rain flattens out the water, and the it muffles all the noises.  You feel like you are gliding effortlessly along.

Today was not that day.

Today, every stroke felt sluggish.  The splits were slow and the it seemed like the boat was 50 pounds heavier than it used to be.  The 2mph headwind made it feel like I was rowing up a long slow hill.  And when I turned around, it seemed like the wind just disappeared.

But, I went out and I did the work.  Good for me!

|Start|Dist_|Time_|_Pace__|_SPM__|avg HR|DPS_|Remarks
|00020|01306|06:58|02:40.0| 19.6 | 128 |09.6|warmup
|01326|02623|13:11|02:30.8| 20.6 | 149 |09.7|rep #1
|03949|00187|02:19|06:11.7| 11.9 | 130 |06.8|cool down
|04136|02843|13:50|02:26.0| 20.5 | 152 |10.0|rep #2
|06979|00128|01:10|04:33.4| 20.2 | 148 |05.4|rest
|07107|02822|14:43|02:36.4| 20.1 | 154 |09.5|Rep #3
|09929|00110|01:47|08:06.4| 13.7 | 133 |04.5|rest
|10039|02774|13:52|02:30.0| 19.9 | 152 |10.0|Rep #4
|12813|01217|06:19|02:35.7| 21.5 | 155 |09.0|cool down

|00000|01306|06:58|02:40.0| 19.6 | 128 – warmup
|00000|11062|55:36|02:30.8| 20.3 | 152 – main set
|00000|01217|06:19|02:35.7| 21.5 | 155 – rests
|00000|01306|06:58|02:40.0| 19.6 | 128 – cool down

Very high HR for a 2:30 pace.  Oh well.

Tomorrow:  Short rest intervals.  Plan calls for…5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets

I don’t think I want to do that.  I think I will substitute a 4 x (8 x (1′ on / 30″ off) ) 4′ rest