Weather: Amazing. 60F, sunny, dry. Light wind (head wind heading up stream) Flat water.
There were 5 other singles out while I was rowing. I think that’s the highest number I’ve ever seen. It was nice to have company.
- The training plan called for 2×30′ mp with a HR cap below 70%HRR. I’ve never been able to respect a 70% HR cap, ever. So I decided 150 was OK (75%)
- 30 minute intervals are a pain on my stubby little river, so I did 20’/15’/15’/20′
The challenge for me today was to figure out how to row with marathon power at r20 and good length. Why is this a challenge? Well, because that combination requires me to row with a lighter stroke than I am used to. I tend to naturally row at a higher than mp power at r20, and that makes my HR shoot up too high. When I try to lighten up, instead I tend to shorten up, which, in theory, reduces how efficient I am.
I pronounce the session today to be useful and productive, even though it was a pretty constant struggle. It was an exercise in “mindful training” I was consciously thinking about every stroke, and the speedcoach was basically grading me on every stroke. I would finish and glance down during recovery and see stroke rate, effective length and stroke power. And then I would adjust for the next stroke. One of the things that I really noticed is that if I concentrated on trying to get a little more layback than I am used to doing, and kept my elbows nice and wide at the finish, I was getting about 5 extra degrees of effective length, and my finishes were cleaner.
The result of the struggle was that I ended up pushing up against the HR cap, and I was getting pretty tired. Bearing in mind that I have a long row planned for tomorrow, I decided to focus on technique for the last 20 minutes of the row by alternating 2 minutes of r20 and 2 minutes of SBR. This allowed me to focus on practicing strokes with more layback and getting the blades out of the water as cleanly as possible.
Tomorrow: Hopefully, a 26km open water long row