Weather: Blustery, about 60F.
- 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.
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.