Monday: 15 x 3′ / 1′ Rest (Open Water L3)

Weather:  I launched in the late afternoon.  There was a light wind from the southwest which was kicking up some chop.

Screen Shot 2017-08-15 at 5.23.49 PM.png

Plan:

  • L3: 15 x 3′ / 1′ rest
  • Stroke rate: 25 spm
  • pace:  Good question
  • Heart rate:  Maximize time in Threshold.

8-14a

8-14b

        Workout Summary - media/20170815-210759-Greg Smith 20170814 0356pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14357|83:02.0|02:53.5|000.0|23.5|156.2|178.0|07.4
W-|08712|44:47.0|02:34.2|000.0|25.3|162.4|177.0|07.7
R-|05659|36:32.0|03:13.7|000.0|20.5|145.8|177.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00562|03:00.0|02:40.1|000.0|25.4|154.8|163.0|07.4
02|00578|03:00.0|02:35.6|000.0|25.4|160.7|166.0|07.6
03|00612|03:00.0|02:26.9|000.0|25.1|159.7|167.0|08.1
04|00606|03:00.0|02:28.5|000.0|24.6|160.5|168.0|08.2
05|00603|03:00.0|02:29.3|000.0|24.9|160.2|170.0|08.1
06|00556|02:53.3|02:35.9|000.0|25.5|162.7|169.0|07.5
07|00585|03:00.0|02:33.9|000.0|26.0|164.6|172.0|07.5
08|00576|03:00.0|02:36.3|000.0|25.1|161.5|169.0|07.6
09|00595|03:00.0|02:31.2|000.0|25.3|162.3|169.0|07.8
10|00575|03:00.0|02:36.5|000.0|24.9|166.1|173.0|07.7
11|00563|02:53.9|02:34.5|000.0|25.7|162.8|169.0|07.5
12|00585|03:00.0|02:33.7|000.0|25.2|162.8|172.0|07.7
13|00586|03:00.0|02:33.6|000.0|26.1|165.8|173.0|07.5
14|00532|03:00.0|02:49.2|000.0|24.9|162.8|169.0|07.1
15|00598|03:00.0|02:30.6|000.0|25.9|169.0|177.0|07.7

Screen Shot 2017-08-15 at 5.21.22 PM

I launched from the bottom of our stairs.  This was a bit of a challenge, but I managed to get both oars in, and backed away from the steps without flipping. I warmed up rowing up toward Wellfleet.  When I turned around, I noticd just how bumpy it was.  The head wind was a bit annoying too.  I decided to row into the lee of the Island and do the intervals back and forth there.  I could do 3 intervals in a dog leg around the island, and only the end of the last interval would be exposed to the chop.

This workout is one of my very favorites.  You end up digging deeper and deeper as the intervals keep going.  By the time you get to the tenth interval, you tend to start them with very light pressure.  In that way, it’s good head race practice where you want to use a reasonably high stroke rate and light, consistent pressure.

Even in the lee of the island, it was a lot easier rowing with the wind that against it.  I noticed it most when I was rowing into Loagy Bay.

When I finished, I was totally spent.  I was trembling.  It was pretty awesome.

Today: A rest day!  Finally, I feel like I deserve a rest day instead of being forced into it by circumstances.

 

 

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