A beautiful morning.  Sunny, warm, dry, hardly any wind.

Plan:

• Long warmup to re-acclimate to higher stroke rates
• 8 x 2′ / 2′ rest
• Stroke rate target: 26 (head race rate)
• Pace target: better than 2:15 (a pretty easy target for this workout)
• Do work sections in line down the river, do not avoid turns
• Technique work after

The basic thing I was trying to do today was to row at Head race rates and slightly higher than head race pressure to start getting my head wrapped around what I need to accomplish over the next 9 weeks before the HOCR.

I was really happy with how the workout went.  I am liking the new smoothies at higher stroke rates.  I feel like the softer shafts are helping me manage the drive better and the extra length is providing more stability on recovery.

Workout Summary - media/20170809-133817-Greg Smith 20170809 0633amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13815|81:42.0|02:57.4|149.0|21.7|146.5|180.0|07.8
W-|03748|16:00.0|02:08.1|252.0|26.7|160.2|180.0|08.8
R-|10077|63:42.0|03:09.6|112.1|19.9|141.5|180.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00456|02:00.0|02:11.7|247.1|26.7|154.4|167.0|08.5 - vs current
02|00455|02:00.0|02:11.9|242.6|26.6|158.9|170.0|08.6
03|00458|02:00.0|02:11.1|228.0|27.0|161.3|172.0|08.5
04|00460|02:00.0|02:10.3|259.7|25.8|160.6|173.0|08.9
05|00479|02:00.0|02:05.2|236.8|26.7|161.3|175.0|09.0 - w/ current
06|00470|02:00.0|02:07.7|267.6|26.5|160.0|176.0|08.9
07|00478|02:00.0|02:05.5|258.7|26.3|159.1|177.0|09.1
08|00493|02:00.0|02:01.8|275.8|28.3|165.6|180.0|08.7

A few metrics plots.  I held things very consistent throughout.  Lifted stroke rates on purpose in the last interval and allowed it to creep up in the turns.

Tomorrow:  I have an 8am meeting, so no OTW.  I will try to squeeze in an erg session during the day, but it might not happen.