Monday: I felt pretty crappy all day long. Might have been a hangover 😉
Tuesday: I got some very specific coaching feedback on my stroke based on the video that I posted. The biggest issue that I have to get fixed in breaking my knees too early, before my arms are extended and my body angle is right. Today, I wanted to focus on that as hard as I could in an easy session.
The plan was
- 4×20′ / 3′
- Cat VI: 2:03 – 2:08 (I was planning to go a bit slower to make sure that I focused on the recovery)
- Rate 18
I got started and I was having a lot of trouble getting comfortable with the changed rhythm. I was a bit jerky on recovery, but I was determined to not break my knees until my arms were straight out. I had plenty of mental bandwidth to focus on my stroke because I managed to forget to turn on the podcast I wanted to listen to. This made the first 20 minutes feel like it was about 2 days long. My heart rate climb fast, but stabilized nicely right around 150.
When I finished the rep, I took a few rest strokes and then picked up my phone and started the podcast. When I looked back at the display, it was already counting down in the second interval! I had managed to misprogram the rests to be 1 minute instead of 3 minutes. I resisted the temptation to push too hard to make up for the missing 15 seconds. Of course, the podcast I was listening to finished before the end of my next rep, and I got have another 5 minutes of rowing in studious silence.
In the chart you can see how I got used to the new rhythm by the second 20 minutes and the power and rate both locked in much better.
Workout Summary - media/20180102-1345320o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|19422|84:00.0|02:09.7|173.8|17.8|146.6|153.0|13.0 W-|19051|79:45.0|02:05.6|176.6|17.8|146.6|153.0|13.4 R-|00375|04:15.0|05:39.8|064.1|13.5|142.1|153.0|08.7 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|04790|20:00.0|02:05.3|177.2|17.4|143.2|151.0|13.8 01|04716|19:45.0|02:05.6|176.5|18.0|145.6|152.0|13.2 02|04775|20:00.0|02:05.6|176.4|17.9|149.2|153.0|13.4 03|04769|20:00.0|02:05.8|176.2|18.0|148.4|152.0|13.3
Tomorrow: Good fun.
Session: 10 x 500m
Rest between: 2’ Rating/Pace: Cat V: SR 22-23
Notes: Medium tempo session. Use the faster end of your Cat V split. Focus on posture, firm core, chin level, breathing.
So, the faster end of my Cat V pace is 1:58. This will be a good chance to keep focusing on keeping my damn knees down at a slightly higher stroke rate.