Oh, what a beautiful morning! It was in the mid 60s, very little wind, flat water and bright sunshine. It was just after low tide, and there was just enough water depth to launch and row out. The seabirds were wheeling around my boat as I started out, and I could see the bottom. Schools of striped bass swam under my boat chasing after smaller fish.
- 60-80 minutes of easy rowing
- HR cap: ~150
- rate: ~20
- Technique: Work on keeping my knees together and tapping down cleaning without a lot of layback. Get those blades off the water!
I followed the Lt Island shoreline out toward deeper water. My path out is the more northerly one in the map below. Once I was clear of the projecting point of the shoal, I turned west and headed toward the red buoy, but I couldn’t pick it up over my shoulder yet. I was heading out and the tide was coming in, so the pace in this section was a bit slow. After about 2000m, I did a more purposeful scan and found is bit to the south, so I turned and headed towards it. I did a u-turn around the buoy and headed north to Wellfleet inner harbor, now with the tide behind me and the pace improved by at least 30 seconds per 500. I rowed to the green buoy and then continued past two more marks around the tip of the breakwater. I decided to turn at 6000m. I stopped and had a drink of water.
I turned around and headed back the way I came. I seemed to weave around a bit more on the way back. I suspect that the tide was setting me east or west depending on my direction relative to flow. The last 1000m of the row back to the red buoy was a bit sloppy. A little bit of wind from the east had sprung up and there was a bit of cross chop that was making it hard to keep a good rhythm. Once I turned into the wind at the buoy, the boat felt a bit heavier, but it was easier to hold a rate.
As I got closer to the end, I pushed the rate and pressure up a bit just for fun.
A fantastic outing.
Workout Summary - media/20170924-160226-Greg Smith 20170924 0910amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|12101|72:55.0|03:00.8|000.0|19.6|142.2|160.0|08.4 W-|11831|69:55.0|02:57.3|000.0|19.7|142.4|160.0|08.6 R-|00273|03:00.0|05:29.5|000.0|18.1|126.4|160.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|02397|15:30.0|03:14.0|000.0|19.3|134.2|147.0|08.0 - a/ tide 01|03610|19:30.0|02:42.0|000.0|19.3|144.4|148.0|09.6 - w/ tide 02|03643|23:00.0|03:09.4|000.0|19.6|142.8|150.0|08.1 - a/ tide 03|02180|11:55.3|02:44.0|000.0|20.8|149.0|160.0|08.8 - w/ tide
Tomorrow: Short interval/Short rest on the erg. 15 x 3’/1′