2 x 45’/4’30” (sub-mp)

Weather: 55F, light rain, wind started about 2-5mph from the south and building to 5-10mph from the east by the time I finished.

Plan:

2 x 45′ / 4’30”

MP or slower

80.0%

(149)

Target power was ~160W, more important was the HR cap at 149.

I felt very tired this morning. The long and hard sessions on Tuesday and Wednesday have taken their toll. The marathon plan calls for 2 rest days a week, and I think you really need them. It’s a ton of volume in the heavy weeks.

So, I had limited aspirations in terms of how well or fast I would row. It was a good thing. My rowing was sloppy and slow. There was a bit of chop, but that did not entirely explain why my effective length was a good 5 degrees shorter today than yesterday.

In the end, between my inability to generate power, and the depressingly slow splits on the screen, I pushed a little bit beyond the HR limit. Not enough to ruin the training effect of the session, but I wish I could be more mature about it.

Doing 45 minute intervals involved a lot of turns. 2 in the first one and 3 in the second one. There was also a lot of twisty turny stuff at the beginning of the first and the end of the last interval. I tried to make the turns as quick as possible. I managed to keep all of them below a minute, except for the first one. I need to spend a little extra time to do some “masculine rearrangement”. Which turned out to be a bit of a challenge to do with one hand, in a sitting position. (Sorry, TMI, I know)

Workout Summary - media/20170525-152322-SpdCoach 2182533 20170525 0634amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18107|98:10.0|02:42.7|144.7|18.3|146.0|162.0|10.1
W-|17013|87:56.0|02:35.1|153.9|18.3|147.0|162.0|10.6
R-|01101|10:14.0|04:39.0|063.4|18.7|135.1|162.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03906|19:55.2|02:33.0|163.7|18.2|139.0|148.0|10.8 - #1
02|02833|14:27.0|02:33.0|157.2|18.2|145.9|156.0|10.8 - #1
03|01829|09:30.0|02:35.8|154.9|18.2|148.8|155.0|10.6 - #1
04|00427|02:13.8|02:36.7|167.6|18.2|137.4|149.0|10.5 - #2
05|02871|14:48.0|02:34.6|149.4|18.0|149.5|154.0|10.7 - #2
06|02009|10:31.8|02:37.3|152.0|18.7|150.7|156.0|10.2 - #2
07|03137|16:31.1|02:38.0|141.7|18.3|153.3|162.0|10.4 - #2

The summary here include all the weaker turning strokes. When I prune strokes with a WPS below 400J, the session avg was 161W, right on target.

The usual collection of metrics.

You can see me lightening up in terms of power and WPS in the second interval as I tried to stick to the cap. Finish and wash were much worse today than at 22 and 22 yesterday. I think part of that was rowing at 18 spm. Part of it was being really tired.

You can get a better idea of how bad my form was today by comparing it to other sessions.

stroke rate, lower than recent sessions.
Drive length a little bit shorter
Eff Drive Length shorter
Work per stroke, shockingly consistent
Finish. Terrible
Wash: a smidge worse
Catch: consistent
Slip: slightly worse (I suspect both slip and wash are strongly related to stroke rate)