November 18, 2017 – Quantified Rowing

Out at Lake Quinsigamond. Very light breeze from the south. Cold as hell, about 25F, when we launched. Hazy sunshine. It warmed up to about 30F by the time we finished.

The Plan:

Session: 2 x 5000m (alternate 800m on/ 200m easy)

Rest between: 5’

Rating/Pace: 800m “on” = Cat IV

For the #1 “on” SR 24

For the #2 “on” SR 26

Notes: Stay as close as you can to the target stroke rate

We launched around 8:30 and headed to the north end of the lake. The lake is about 6km long so we wanted to be able to do all five reps going south, and then spin during the rest and do 5 more heading north. We just rowed steady up to warm up. It felt a bit weird being in a boat after almost a month, but we settled in and started to take some good strokes.

          Workout Summary - media/20171118-203730-Greg Smith 20171118 0918amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15020|84:24.0|02:48.6|000.0|24.0|159.7|180.0|07.4
W-|08000|36:32.0|02:17.1|000.0|25.3|166.1|179.0|08.7
R-|07020|45:24.0|03:14.1|000.0|22.5|151.8|179.0|06.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00800|03:38.1|02:16.3|000.0|24.4|161.6|170.0|09.0
02|00800|03:45.2|02:20.7|000.0|24.3|165.5|174.0|08.8
03|00800|03:45.2|02:20.7|000.0|24.8|168.2|176.0|08.6
04|00800|03:43.3|02:19.5|000.0|24.3|168.3|176.0|08.8
05|00800|03:44.3|02:20.2|000.0|24.6|168.4|177.0|08.7
06|00800|03:37.7|02:16.1|000.0|25.9|158.4|168.0|08.5
07|00800|03:38.0|02:16.2|000.0|26.0|164.3|173.0|08.5
08|00800|03:33.8|02:13.6|000.0|26.0|168.0|176.0|08.6
09|00800|03:35.0|02:14.4|000.0|26.2|168.3|177.0|08.5
10|00800|03:32.5|02:12.8|000.0|26.5|169.7|179.0|08.5

The workout was tough. It would have been easier on the erg, I think. I was working very hard in the last couple pieces of each section. I really wanted the “easy” bits to last longer by the end.

I started out with pogies on and I took them off after the first half of the workout. It was a lot easier to control the finish without them on.

It was a wonderful thing to be out on the water with Joe. He is a great partner in the double. He steers, I row stroke and he follows whatever weird stuff I do in terms of rate. He also never complains about me splashing him, even when It’s 25 degrees out.

Not sure what is in store for tomorrow.

Thursday: No training. Colonoscopy! I guess we’ll call that a rest day?

Friday: Since I didn’t sleep more than 2 hours on the night before my “procedure”, I decided that getting as much sleep as possible on Thursday night was the best thing to do. So, I slept late and rushed off to work. I went to the gym around 4 in the afternoon.

The Plan:

Session: 5 x 2000m

Rest between: 2’

Rating: For each piece alternate (1500m @ Cat V: SR 22/ 500m @ Cat IV: SR 24)

Training effect: Mix of 75% Cat V extensive endurance, 25% Cat IV intensive endurance

Pace targets: