Day: October 19, 2016

Wednesday: 3 x 500 Taper (in 2x)

4 Comments

On Lake Quinsigamond in the Vespoli double with Joe.

Weather:  Wicked dark!  Warm, around 65F.  Wind from the SW around 10mph, but it felt like it was lighter in middle and kicked up a bit again at the end.

Plan:

  • Long Rojabo style warmup
  • 3 x 500
    • Pace: ~2:00
    • Rate: 28-30
  • Long rests with square blade drills
  • Long cool down with some more sets of 20 to work on technique

Screen Shot 2016-10-19 at 7.06.12 PM.png

No Heart Rate data.  I assume the battery in the H7 gave up the ghost.

myimage10-19a.png

The intervals were basically at a 2:00 pace.  I feel like that’s pretty good boat speed for us.

Workout Summary - media/20161019-125836-77588o.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|07192|43:07.0|02:59.9|22.0|0.0|0.0|07.6
W-|01503|06:01.0|02:00.4|29.0|000.0|0.0|08.6
R-|09690|61:51.0|03:11.5|03.8|000.0|0.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
02|00502|02:00.4|01:59.9|29.1|0.0|0.0|08.6
03|00503|02:01.2|02:00.6|28.4|0.0|0.0|08.8
04|00499|02:00.3|02:00.7|29.7|0.0|0.0|08.4

I stuck the GoPro camera on the stern today to get a look at how well we were rowing together.  It was way too dark to see much for the first 45 minutes of the outing, but it was light enough during the last 10 minutes or so during our row back to the boathouse at the end.  We did four sets of 20  strokes on / 20 strokes off you can see in the rate plot above.  They were at 28, 24, 26, and 24 spm.

So, it looks like you will have to sneak over to youtube to see the video, I can’t seem to embed it anymore.  Here’s the link.