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.

Plan:

• 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.