Mechanics Monday

Weather:  Blustery, about 60F.

Plan:

  • repeat for roughly 60 minutes
    • 2′ square blade rowing
    • 2′ alternate square feathered
    • 2′ feathered
      • rate: 25-26
      • pace: ~2:15 or better
  • Technique focus
    • clean finishes.  Avoid touching my chest with my hands
    • blades off the water
    • knees together at the catch

The point of the workout today was to use the SBR and alternating sections to work on all the technique elements, then use the 2 minutes at head race rate to “apply” what I was working on.  I tried to focus on the technique at pressure, especially finishing early and keeping blades off the water.

20171016-145520-greg20smith2020171016200846am

The oarlock batteries ran out in the session.  Gotta replace those tonight.

The power pie chart is wrong.  The LT number is too big.

          Workout Summary - media/20171016-145520-Greg Smith 20171016 0846amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10247|56:52.0|02:46.5|174.3|22.4|142.9|169.0|08.0
W-|02800|12:24.0|02:12.8|222.4|26.3|156.6|169.0|08.6
R-|07451|44:28.0|02:59.0|157.0|20.9|137.7|169.0|07.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00450|02:00.0|02:13.3|226.2|25.1|148.1|158.0|09.0
02|00461|02:00.0|02:10.2|238.7|25.9|156.1|162.0|08.9
03|00441|02:00.0|02:16.1|222.1|26.3|157.3|165.0|08.4
04|00440|02:00.0|02:16.5|211.4|26.2|160.5|168.0|08.4
05|00462|02:00.0|02:09.9|222.8|27.2|153.1|167.0|08.5
06|00547|02:24.0|02:11.6|215.0|27.0|163.1|169.0|08.4

I really enjoyed this workout.  It was quite a challenge to row with square blades with the blustery conditions, especially when I was heading up river with it as a headwind.  It was delightful during the r26 chunks when I put together 2 or 3 clean strokes.  Of course, I’d be happier if I could routine put together 700 clean stroke, but I need to be happy with any progress.

This session will form the basis of my taper.  I will reduce the total rowing time and the number of 2 minute chunks of race pace rowing, but keep working on technique at race pace.  I think it the only thing that I can improve over a week.

Tomorrow:  My last hard session before the race.  4 x 2000 / 5′ rests at r26 and 2:15.

 

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