Wednesday: 3 x 500 Taper (in 2x)

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.


  • 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.


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
Workout Details

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.


4 thoughts on “Wednesday: 3 x 500 Taper (in 2x)

  1. sanderroosendaal says:

    When I first read this post, I was behind a firewall blocking YouTube. It’s a pity I didn’t watch earlier. On the HOCR live stream I saw very clearly what is also present in this video but less visible. Your bow man’s hands away is much faster than yours. I suspect he makes a cleaner tap down than you. A couple of points to work on: 1. Don’t row ‘over a barrel’. Try to keep the scull handles in one horizontal plane during the stroke. You go too deep and combined with a lack of leaning back that gives you trouble at the finish and slows the boat down. At the HOCR live stream, I guess you had more than 2 miles of headwind already in your legs so the flaws were visible.


    • gregsmith01748 says:

      Thanks for the feedback. I really wish that I had done some video earlier in the season. It’s obvious that I have some pretty significant technique issues. I thought I had been going to deep at the catch, but my draw through was pretty level, but you’re right about me rowing over a barrel.

      Liked by 1 person

  2. sanderroosendaal says:

    Your bow man – from what I remember from the live stream – rows well, but he could have adapted his stroke timing/rhythm more to yours. The double is a fun discipline and I think by going out in this double more often, you will also improve your single sculling.


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