Thursday:  I got home from the airport around 11pm. I slept in and didn’t have a chance to workout.  Probably not a bad idea anyway.  I felt pretty beaten up by the flights.

Friday:

Weather:  Light wind from the NorthEast, about 3-5 mph.  A tailwind for the first 5K of the 6.5K piece.  It was completely dark at 5:30am.  It was around sunrise when we finished.

Plan:

• Warmup to the north end of the lake
• Head race piece from the north end of the lake, with a loop around the islands to practice turning under pressure
• Rate: 24-25, Pace between 2:15 and 2:20
• Cool down:  just back to the dock.

I felt shaky at first.  It had been 2 weeks since I had been in a boat.  But by the time we got to the north end of the lake, I was fine.  In some ways, it might have been good.  I was a bit more deliberate in my stroke.  I was doing better getting my blades off the water, and I was more conscious about blade depth.

Since I had had been out of the boat for a while, and also since Joe was racing on Saturday, we decided to keep the rate a bit lower.  This worked out well.  Sad to say, we start to lose efficiency above about 25 spm.

Workout Summary – media/20161014-165601-77329o.csv
–|Total|-Total-|–Avg–|Avg-|-Avg-|-Max-|-Avg
–|Dist-|-Time–|-Pace–|SPM-|-HR–|-HR–|-DPS
–|10880|62:16.0|02:51.7|23.1|147.7|173.0|07.5

Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
02|02000|10:29.3|02:37.3|21.0|144.6|158.0|09.1
03|06500|29:43.7|02:17.2|25.4|165.1|173.0|08.6
04|01780|13:06.0|03:40.8|20.1|132.1|173.0|06.8

The was the dawn after we put away the boat.  I pretty morning.