Wednesday: No training. Travelled out to Orange County for customer meetings and dinner.
Thursday: Visited Crossfit Anaerobic in Newport Beach. Very nice folks. I found an erg right by the big doors open to the outside so I had a nice cool breeze.
Plan: Marathon training session
| M2 | 4 x 20′ / 2′ | MP, 10KP, HMP, MP | 90.0% | (167) |
Training powers are:
- MP: 180-195W
- HMP: 195-210W
- 10KP: 210-225W
Since this session is quite long, I planned to stay near the bottom of the ranges. Once I got into it, I raised that a bit because I felt pretty good.
Hard work, but not real distress and I even stayed just under the HR cap.
Finishing a hard workout per plan really boosts my mood.
Tomorrow: Steady State 2 x 40′ / 4′ @ MP Using my handy chart,
That would be 153 to 166W. I think I’ll aim at 170 and row to a HR cap at 150.
Quantified Rowing 
The “derating” or “OTW slack” could be like a handicap in golf. Something you casually mention. “I have been derated at 10%, yeah.”
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I put 6% in my settings.
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If Drew Ginn is 13%, I’m fine with 15%. But I think it’s a very interesting comparison. The other one would be boat speed versus power to get a measure of propulsive efficiency.
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I am really careful with that. I really see that it is easier to achieve 1:55 pace in July than in April, and I have a strong suspicion that water temperature is a big factor.
This year, with the Oarlock, I have a means to compare. The problem is inaccurate wind data.
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