Weather: Sparkling sunshine, perfect temperature, around 70F. Light wind from WNW which built from nearly calm when I launched about 9:15 to about 10mph by the time I finished. This was a cross wind.
The tide was ebbing. This was against me on the odd intervals and with me on the even intervals.
- 4 x 1000
- 5 minutes rest (roughly. I paddled 500m and took a drink. I didn’t actually measure how long the rests were.
- Stroke Rate Target: 28spm
- Pace target: I wanted to be faster than the 15×3′ session (2:34)
I rowed out to Buoy 10. This seems to be a good starting point for these kinds of workouts. I did some 10s and 20s to get used to rowing at 28. My hip/back felt a bit tight and sore through the warmup, but seemed to be loosing up by the end.
I got lined up and started the first interval with 2500m on the speedcoach. Doing these intervals in a Maas Aero is a different experience from doing them on an erg. On an erg, they are over in a about 3:30-3:40. In an Aero, it’s a lot closer to 5 minutes. So, I found that I had to pace myself a bit more. There is also a lot to think about. Steer a good course, react to the waves, look for boats, row with good form (especially, clean finishes and getting good clearance o recovery).
I felt like I was pushing hard, but my HR was lower Thursday than it was on Tuesday. Not that it mattered much, this was a good workout.
Workout Summary - media/20170817-194615-Greg Smith 20170817 0919amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|10423|66:48.0|03:12.3|000.0|23.8|145.5|175.0|06.6 W-|04000|19:12.0|02:24.1|000.0|28.2|162.8|175.0|07.4 R-|06423|43:36.0|03:23.7|000.0|20.6|132.9|175.0|10.2 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|01000|04:45.7|02:22.8|000.0|28.3|163.5|173.0|07.4 02|01000|04:43.8|02:21.9|000.0|28.0|160.5|173.0|07.5 03|01000|04:59.4|02:29.7|000.0|28.0|164.6|175.0|07.1 - not sure what happened here 04|01000|04:43.6|02:21.8|000.0|28.5|162.4|175.0|07.4
I was pretty tired when I finished, and I took it easy rowing back to the beach. I took a couple pictures of the beach where I launch.
Later Thursday, we headed back home. We might head back to the cape this weekend. On Friday, I think I will do an L4 maybe 60 minutes or so.