Category: Training Journal

More of the same: 3 x 30′ fitness center Tri-athlon

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A little cooler in the fitness center, but still very moist.  I started out thinking I would do another 2 hours, but I got bored and stopped after 90 minutes.

Plan:

  1. 30′ Incline Treadmill (15% grade was the max setting, and around 5.5km/h fast walking pace)
  2. 30′ Elliptical (two hill profile)
  3. 30′ recumbent stationary bike (easy interval profile)

Screen Shot 2015-09-03 at 7.44.14 AM

Today is my last day in Taiwan.  I take a cab to the airport at 7:30.  I think I will try to do another 90 minutes before I check out.  This week won’t have helped my rowing at all, but I hope it will help a bit with my endurance.

The trip home will take about 24 hours or so, arriving Friday night.  I hope to do a long row on the HOCR course on Saturday.

Wednesday: The Formosa sweatfest – 2 hours of aerobic tedium

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I have figured it out.  They seem to turn the AC on in the fitness center around 7am.  Before that, it is warm and incredibly steamy.  After they turn it on, it seems to take about 30 minutes to make much headway in reducing the humidity.  Since I hit the gym around 5:15AM, I did most of the workout in the fetid, steamy soup.

Plan:

  1. 60′ Elliptical
  2. 60′ Stationary bike
  3. HR cap at 155

Screen Shot 2015-09-02 at 7.44.39 AM

Reasonably happy with that.  It was a looong, boring session, but I think I got the intensity about right.  When I finished on the bike, I discovered I had mad a huge sweat puddle under it almost 2 meters in diameter.  It took two towels to clean it all up.  I wanted to get a picture of it, but the lighting was wrong to really see the extent of the flood.

Tomorrow:  4×30′ on four different machines.  HR cap at 155.

Doing the Hsinchu Hshuffle: 90′ of aerobic tedium

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After Saturday’s disaster, I got on a plane Sunday morning and arrived at my hotel in Hsinchu 27 hours after I left my house in Massachusetts.  I managed to get some sleep on the flight across the pacific, but I felt a bit worn down.

I took an Ambien and got a good solid 6 hours of sleep, and woke up a minute before my alarm this morning.  I put on my workout clothes and headed down to the fitness center.  It was warm and very humid.  I was in for a sweat fest

Plan:

  1. 30′ bike
  2. 30′ treadmill
  3. 30′ elliptical

On the bike I setup for a “two hill” profile.  That was hard at the end and boring in the middle, but it elicited the desired HR response.  I moved over to an elliptical and tried in vain to get it set up.  The touch screen was very reluctant to acknowledge my touches.  I finally gave up on that and went over to the recumbent bikes and started up there.  Then I saw a treadmill open up over my shoulder and I lunged for it.  The treadmill had the same touch screen issues, but I was finally able to get it to a 1% grade and 5 mph for a gentle 30′ jog.  No issues there.

After that I went over and selected a different elliptical which also had a wonky touch screen, but I was finally able to get it set to the right level and time and set off on a 30 minute tour around the world.  This was basically a few minute long intervals with a few smaller “hills” and some flats.  Easy peasy and darn boring.

But the intent was to work on aerobic base, and this did the trick.  I ended up sweating so much that my shoes were making that squish-sqish noise while I did my ellipitcal thing.  When I got back to my room, I noticed that I had lines of suds trailing down my legs where the sweat had gotten stirred in with some residual laundry detergent.  Did I mention it was humid?

Screen Shot 2015-09-01 at 1.25.09 PM

Tomorrow:  I think I will do a 2 x 60′  (bike and elliptical).  More aerobic base work.

Frustrated: Blown 30 minute Threshold workout on the erg

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Argghhhhh.  What a frustrating end to the week.  This week has been very up and down.  Monday and Tuesday were lovely workouts.  I was forced to miss wednesday because I needed to prep for a big meetig at work.  Then a great workout on Thursday.  Friday was another bust.  I needed to be in Rhode Island for a meeting at 7am, which blew up my chance for a morning row, and then the traffic was so heavy getting from RI back to work that I missed the chance to erg at lunch time.  Then I spent most of the afternoon getting “constructive feedback” on some projects that are behind schedule and over budget.  I left work and then sat in traffic again for another couple of hours.  By the time I got home, I was a wreck.

I had planned to get up extra early this morning to meet some folks for a friendly 5K on Lake Quinsigamond. This is a group from another club on the lake that train together for head races and they invited me to join in.  But by the time I got to bed at midnight, I just couldn’t face another short nights sleep and cancelled out.  The fact that Sunday morning, I need to get up early and fly to Taiwan was also in the back of my head.

I got up around 8 am and I figure I would do some erg penance.  A 30 minute threshold workout seemed to fit pretty well.

Plan

  1. 2K WU
  2. 30 minute threshold.  Target pace 1:52 (to get just over 8K).  Target rate 26.
  3. 2K cool down

It all went just fine for about 10 minutes.  But I started too fast, averaging about 1:50.5 for the first 10 minutes and my HR was skyrocketing.  I tried to pull back to a 1:55, but I had dug myself too deep of a hole and kept digging when the warning signs started to appear.  I ended up with 4 HDs, and a much reduced pace for the last two thirds of the piece.

It was awful.

Warmup.  Nice and controlled.  burst of 10, burst of 20, burst of 20.

Screen Shot 2015-08-29 at 6.10.32 PM

Workout Summary – Aug 29, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_07:45.4_|_01:56.3_|_222.2_|_22.8_|_139.8_|_ 68.0% _|_11.3_|_09.7

Screen Shot 2015-08-29 at 6.08.40 PM Screen Shot 2015-08-29 at 6.08.55 PM

Workout Summary – Aug 29, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_07712_|_30:00.0_|_01:56.7_|_220.2_|_24.6_|_167.8_|_ 87.8% _|_10.5_|_09.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01360_|_05:00.0_|_01:50.3_|_260.8_|_25.6_|_152.5_|_ 77.0% _|_10.6_|_10.2
02_|_01356_|_05:00.0_|_01:50.6_|_258.6_|_25.6_|_171.9_|_ 90.7% _|_10.6_|_10.1
03_|_01268_|_05:00.0_|_01:58.3_|_211.2_|_24.2_|_170.6_|_ 89.8% _|_10.5_|_08.7
04_|_01203_|_05:00.0_|_02:04.7_|_180.5_|_23.0_|_164.0_|_ 85.1% _|_10.5_|_07.8
05_|_01278_|_05:00.0_|_01:57.3_|_216.7_|_24.4_|_174.7_|_ 92.7% _|_10.5_|_08.9
06_|_01247_|_05:00.0_|_02:00.2_|_201.3_|_24.8_|_173.2_|_ 91.6% _|_10.1_|_08.1

Cool down – 500 @ 2:05/2:10/2:20/2:25 (aiming at exactly 9:00)

Screen Shot 2015-08-29 at 6.11.29 PM

–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_09:00.2_|_02:15.1_|_142.1_|_18.5_|_151.8_|_ 76.4% _|_12.0_|_07.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:04.5_|_02:04.5_|_181.3_|_21.2_|_146.1_|_ 72.4% _|_11.4_|_08.6
02_|_00500_|_02:08.8_|_02:08.8_|_163.9_|_20.0_|_159.4_|_ 81.8% _|_11.6_|_08.2
03_|_00500_|_02:19.6_|_02:19.6_|_128.8_|_17.6_|_154.6_|_ 78.5% _|_12.2_|_07.3
04_|_00500_|_02:27.4_|_02:27.4_|_109.3_|_15.9_|_146.5_|_ 72.7% _|_12.8_|_06.9

So, there it is.  I take off tomorrow morning.  I will be working on keeping my aerobic base and then getting back on the water next weekend.  A very disappointing end to the week.

Thursday: 4 x ( 3 x 3′ / 1′ rest) / 2′ rest – another good one

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Yesterday, work intruded on rowing.  I had a big meeting at 10AM and I was working on preparing for it from 6AM onward.  I finished my last meeting of the day at about 6:30PM and scooted home.  Shit happens.

Today, the weather was glorious!  Sunny, cool, around 60F.  Light wind from the NNE about 5 mph.  This was shifty and flukey, but I only noticed it as a head wind on parts of the upriver segments.  But the water was flat and I was really happy to be out on the river.

Plan:

  1. 3′ on / 1′ off
  2. 2′ minute rests when I needed to spin the boat, so basically 4 sets of 3 reps
  3. rate: r26 or higher
  4. pace: 2:15 or faster, hopefully faster.

Screen Shot 2015-08-27 at 3.44.24 PM Screen Shot 2015-08-27 at 3.44.01 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1060_|_05:50_|_2:45.1_|_104___|_17.8_|_10.2_|_118___|_w
01080_|_0700_|_03:00_|_2:08.6_|_077___|_25.7_|_09.1_|_153___|_m
01780_|_0180_|_01:00_|_2:46.9_|_021___|_21.0_|_08.6_|_147___|_r
01960_|_0700_|_02:57_|_2:06.4_|_079___|_26.8_|_08.9_|_159___|_m
02660_|_0160_|_00:58_|_3:01.3_|_020___|_20.7_|_08.0_|_152___|_r
02820_|_0720_|_03:02_|_2:06.6_|_079___|_26.0_|_09.1_|_160___|_m
03540_|_0160_|_01:00_|_3:07.8_|_019___|_19.0_|_08.4_|_146___|_r
03700_|_0700_|_03:01_|_2:09.0_|_079___|_26.2_|_08.9_|_161___|_m
04400_|_0160_|_01:00_|_3:05.9_|_021___|_21.2_|_07.6_|_155___|_r
04560_|_0700_|_03:00_|_2:08.5_|_081___|_27.0_|_08.6_|_164___|_m
05260_|_0160_|_01:00_|_3:06.3_|_021___|_21.1_|_07.6_|_161___|_r
05420_|_0700_|_02:59_|_2:08.1_|_078___|_26.1_|_09.0_|_168___|_m
06120_|_0160_|_01:02_|_3:14.7_|_018___|_17.3_|_08.9_|_157___|_r
06280_|_0700_|_03:01_|_2:09.1_|_079___|_26.2_|_08.9_|_164___|_m
06980_|_0140_|_00:56_|_3:19.3_|_019___|_20.4_|_07.4_|_162___|_r
07120_|_0700_|_03:00_|_2:08.4_|_081___|_27.0_|_08.6_|_168___|_m
07820_|_0160_|_01:01_|_3:10.3_|_022___|_21.7_|_07.3_|_165___|_r
07980_|_0700_|_02:59_|_2:08.1_|_078___|_26.1_|_09.0_|_170___|_m
08680_|_0160_|_01:00_|_3:08.8_|_020___|_19.9_|_08.0_|_163___|_r
08840_|_0680_|_02:58_|_2:11.0_|_077___|_25.9_|_08.8_|_168___|_m
09520_|_0160_|_01:01_|_3:11.9_|_022___|_21.5_|_07.3_|_165___|_r
09680_|_0700_|_03:03_|_2:10.4_|_080___|_26.3_|_08.8_|_170___|_m
10380_|_0140_|_00:57_|_3:23.2_|_020___|_21.1_|_07.0_|_167___|_r
10520_|_0720_|_03:03_|_2:07.4_|_082___|_26.8_|_08.8_|_172___|_m
11240_|_3240_|_18:25_|_2:50.5_|_355___|_19.3_|_09.1_|_139___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01060_|_05:50_|_2:45.1_|_104___|_17.8_|_10.2_|_118___|_warmup
08420_|_36:03_|_2:08.5_|_950___|_26.3_|_08.9_|_165___|_Main set
01740_|_10:55_|_3:08.2_|_223___|_20.4_|_07.8_|_158___|_rest meters
03240_|_18:25_|_2:50.5_|_355___|_19.3_|_09.1_|_139___|_cool down
14460_|_11:13_|_2:27.8_|_1632___|_22.9_|_08.9_|_153___|_Total

BOOM!  Another really good workout.  It was hard, but I was able to focus on technique at 26 spm and hold 2:10 pretty routinely.  Each of the reps started to bite around halfway through, but I didn’t need to pull back on any of them.

Tomorrow:  Another day of work related craziness.  I need to be in Rhode Island at 7am for a meeting, and then drive to the office for meetings in the afternoon.  I figure I might be able to squeeze in an erg session, but I’m not sure.  I need some steady state meters!

Tuesday: 4 x 2500 / 5′ rest – Good Session!

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Weather: light overcast, 65-70F, wind light which was shifty.  It was only a factor in the last interval when it seemed to freshen and slowed me down in the first half of the rep.

Plan:

  1. 4 x 2500m / 5′ rest
  2. rate: r26
  3. pace: better than 2:15 for all reps
  4. No HR limit

Screen Shot 2015-08-25 at 10.51.06 AM Screen Shot 2015-08-25 at 10.50.39 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:29_|_2:48.1_|_103___|_18.8_|_09.5_|_118___|_w
01000_|_2500_|_10:56_|_2:11.2_|_288___|_26.3_|_08.7_|_160___|_m
03500_|_0500_|_03:36_|_3:36.3_|_063___|_17.5_|_07.9_|_126___|_r
04000_|_2500_|_10:59_|_2:11.9_|_289___|_26.3_|_08.7_|_168___|_m
06500_|_0500_|_03:23_|_3:22.6_|_062___|_18.4_|_08.1_|_138___|_r
07000_|_2500_|_11:06_|_2:13.2_|_290___|_26.1_|_08.6_|_171___|_m
09500_|_0500_|_03:20_|_3:19.9_|_061___|_18.3_|_08.2_|_143___|_r
10000_|_2500_|_11:17_|_2:15.3_|_298___|_26.4_|_08.4_|_172___|_m
12500_|_1360_|_08:11_|_3:00.6_|_163___|_19.9_|_08.3_|_132___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:29_|_2:48.1_|_103___|_18.8_|_09.5_|_118___|_warmup
10000_|_44:18_|_2:12.9_|_1165___|_26.3_|_08.6_|_168___|_Main set
01500_|_10:19_|_3:26.3_|_186___|_18.0_|_08.1_|_135___|_rest meters
01360_|_08:11_|_3:00.6_|_163___|_19.9_|_08.3_|_132___|_cool down
13840_|_08:17_|_2:28.0_|_1617___|_23.7_|_08.6_|_155___|_Total

Despite missing target for the last rep (by 0.3 seconds!), I am really happy with the workout.  I felt in control the whole time and my steering was impeccable!

Tomorrow:  4 x 3000m / 2′ rest  @ r20, HR cap at 157

Monday: 14km Rate Ladders

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Weather: Overcast, 70F, humid, light NE 2-3mph.  Head wind going down river.

Plan: Rate Ladders

  1. 4 x (1000m@r18, 1000m@r20, 500m@r22, 250m@r24) / 2′ rest
  2. Pace: Roughly 2:30 for the r18 and faster form there
  3. HR Cap: 80% HRR (157).

Screen Shot 2015-08-24 at 9.23.44 AM Screen Shot 2015-08-24 at 9.23.28 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:12_|_2:39.4_|_086___|_16.5_|_11.4_|_124___|_w
01000_|_1000_|_04:57_|_2:28.3_|_090___|_18.2_|_11.1_|_138___|_18
02000_|_1000_|_04:48_|_2:24.2_|_097___|_20.2_|_10.3_|_149___|_20
03000_|_0500_|_02:21_|_2:20.9_|_052___|_22.1_|_09.6_|_156___|_22
03500_|_0250_|_01:04_|_2:08.2_|_026___|_24.3_|_09.6_|_160___|_24
03750_|_0250_|_01:40_|_3:19.8_|_028___|_16.8_|_08.9_|_137___|_r
04000_|_1000_|_04:45_|_2:22.5_|_088___|_18.5_|_11.4_|_145___|_18
05000_|_1000_|_04:47_|_2:23.5_|_097___|_20.3_|_10.3_|_154___|_20
06000_|_0500_|_02:19_|_2:18.9_|_052___|_22.5_|_09.6_|_159___|_22
06500_|_0250_|_01:05_|_2:09.2_|_026___|_24.1_|_09.6_|_164___|_24
06750_|_0150_|_01:03_|_3:29.3_|_021___|_20.1_|_07.1_|_153___|_r
06900_|_1100_|_05:34_|_2:31.9_|_101___|_18.1_|_10.9_|_145___|_18
08000_|_1000_|_04:56_|_2:27.8_|_099___|_20.1_|_10.1_|_155___|_20
09000_|_0500_|_02:23_|_2:22.7_|_054___|_22.7_|_09.3_|_159___|_22
09500_|_0250_|_01:03_|_2:06.4_|_026___|_24.7_|_09.6_|_165___|_24
09750_|_0250_|_01:58_|_3:57.0_|_035___|_17.7_|_07.1_|_130___|_r
10000_|_1000_|_04:50_|_2:24.9_|_090___|_18.6_|_11.1_|_146___|_18
11000_|_1000_|_04:50_|_2:24.9_|_097___|_20.1_|_10.3_|_155___|_20
12000_|_0500_|_02:18_|_2:18.3_|_052___|_22.6_|_09.6_|_160___|_22
12500_|_0250_|_01:03_|_2:06.4_|_025___|_23.7_|_10.0_|_166___|_24
12750_|_1230_|_07:13_|_2:56.0_|_141___|_19.5_|_08.7_|_132___|_r

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:12_|_2:39.4_|_086___|_16.5_|_11.4_|_124___|_warmup

04100_|_20:05_|_2:27.0_|_369___|_18.4_|_11.1_|_143___|_r18
04000_|_19:21_|_2:25.1_|_390___|_20.2_|_10.3_|_153___|_r20
02000_|_09:21_|_2:20.2_|_210___|_22.5_|_09.5_|_158___|_r22
01000_|_04:15_|_2:07.6_|_103___|_24.2_|_09.7_|_164___|_r24

11100_|_53:02_|_2:23.3_|_1072___|_20.2_|_10.4_|_151___|_main set

01880_|_11:54_|_3:09.9_|_225___|_18.9_|_08.4_|_134___|_rest meters

Pretty uneventful.  Nice flat water.  I was trying to keep my pressure low enough during the r20 sections to stay under the cap.  Then when I shifted up to r22, I would let my HR go up and just focus on staying long at the catch and finishing cleanly.

Tomorrow:  4 x 2500m  / 5′ rest r26.  Aiming at 2:15 pace

Saturday: 5700m Threshold on Lake Quinsigamond

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Cloudy, nice temp, mid 60s.  Wind from the North at 8 to 10 mph.  I rowed the main piece with this as a tail wind.  Water conditions were nice for the first 1000m, then choppy for the next 3000m, then it smoothed out at the south end of the lake.  It was rough enough that I had some trouble maintaining stroke length.

Screen Shot 2015-08-22 at 7.57.11 PM Screen Shot 2015-08-22 at 7.56.53 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_2980_|_16:41_|_2:48.0_|_316___|_18.9_|_09.4_|_133___|_warmup
03000_|_5700_|_25:11_|_2:12.6_|_645___|_25.6_|_08.8_|_171___|_5.7km threshold
08700_|_3780_|_21:51_|_2:53.4_|_432___|_19.8_|_08.8_|_144___|_sbr, sru, r20

12460_|_03:43_|_2:33.4_|_1393___|_21.9_|_08.9_|_152___|_Total

I went out with great exuberance and with the tail wind I had no trouble holding under 2:10 over the first 2k or so.  By then the chop had built up and I was struggling to keep my oars off the water on recovery.  After I passed the bridge I was waked pretty hard by a waterskiing boat that was pulling someone on a wake board slowly enough that the boat wasn’t even planing.  The wake was huge and stopped me cold.  I recovered from that and went another 700m or so, and got waked by another waterskier, but this time it was a bit further away and a bit easier to row through.

From there, I was down around the islands and the water was getting better.  I tried to push the pace a bit more, but I was pretty tired out.  I had enough lake to get 5700m done.  Final split was 2:12.6, which is the fastest I’ve done the lake, but it was quite a tail wind.  I would have hoped with that kind of a boost, I could have held it down around 2:10, but I guess I’m not quite that fit.

Tomorrow:  Rest day.

Friday: 16K Steady state on the HOCR course

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Weather:  Overcast, warm, humid.  Light wind from the east that was generally a head wind down river.  Around 3K from the end, it started raining, then it started raining hard, then it rained yet harder.  As I was pulling into the ramp to pull my boat, I saw flash of lighting and heard a first rumble of thunder.  Perfect timing!  I was soaked and happy.

Plan:

  1.  Steady State
  2. r18 to r20
  3. pace: ~ 2:30
  4. HR limit: 157

Screen Shot 2015-08-21 at 9.54.24 AM

Screen Shot 2015-08-21 at 10.16.12 AM Screen Shot 2015-08-21 at 10.16.27 AM

I launched from the public ramp adjacent to Community Rowing in Brighton.  I felt much more comfortable with the ramp launch this time.  The main challenge is putting socks on damp feet without flipping over!  It took a little patience but I’m getting used to the process.

I started with a little bit of arms only rowing, then arms and body, then half slide.  This all was over the first 1000m or so.  Then I carefully made my way around the shallows that trapped me last time.  I was rowing in the same direction as a 4+ and they were doing pieces.  So, they would pass me, and then paddle, and I would pass them, then they would pass me.  This continued through the first broad turn to the Northeastern boathouse.  I was scolded to not hugging the boston shore closely enough and pushing them out toward to middle of the river.  I guess this was a useful steering lesson, but made me feel like a noob.

Eventually they turned into the the CBC docks and I continued.  There was tons of traffic on the river, most of it was going up river.  But is very nice to row with company, and it certainly keeps you alert.  It also encourages rowing with good form.  It seems like there is always someone rowing with beautiful technique nearby.

I rowed around the big turn that starts before the eliot bridge at the Newell Boathouse and goes all the way to the Anderson Bridge.  This turn requires that you row with good form, but slightly higher pressure on port to keep slowly turning and maintain consistent distance from the Boston shore.  The river bends the other direction through the Anderson bridge and then hooks back to go through the Weeks Footbridge.

Beyond that is the powerhouse stretch, which is basically straight for 1500m.  Then finally a broad turn to the BU bridge.  Today I rowed about 800m past the bridge and then turned for home.

I turned for home and merged into single traffic heading up river.  There were two boats ahead of me, and one boat about 50m behind.  I felt compelled to stay at least that far ahead of him as we rowed up stream.  So, that pushed my HR a bit higher than I would have liked.  Not a lot higher, and I felt happy and not over taxed, so I wasn’t very worried about it.

As I rowed upstream, I started to count strokes between landmarks.  It really struck me how far it is from the Eliot Bridge to the finish.  When I have watched the race, it seems like the Eliot bridge is close to the finish, but there is about 4 minutes of hard rowing around a big turn.  I imagine that this is going to hurt.

As I finished the course, the rain started and got quite heavy.  It was good to see other singles sculling in the rain.  I toned things down by doing 500m on the square, and then about 1000m with slow roll ups focusing on form and trying to keep my blades off the water.  I was not all that successful.  Then when I was in front of the CRI docks, I increased the pressure and continued to do slow roll ups with perfect form to try to look impressive as I passed.  I suspect that I didn’t succeed, but it was worth the effort.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0480_|_02:30_|_2:35.8_|_048___|_19.3_|_10.0_|_137___|_warmup
00500_|_7520_|_37:17_|_2:28.8_|_725___|_19.4_|_10.4_|_156___|_down river
08020_|_0200_|_01:15_|_3:06.5_|_025___|_20.1_|_08.0_|_141___|_crossing over
08220_|_6440_|_32:15_|_2:30.2_|_669___|_20.7_|_09.6_|_159___|_up river
14660_|_1680_|_09:11_|_2:43.9_|_191___|_20.8_|_08.8_|_151___|_sbr, sru

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00480_|_02:30_|_2:35.8_|_048___|_19.3_|_10.0_|_137___|_warmup
13960_|_09:33_|_2:29.4_|_1394___|_20.0_|_10.0_|_157___|_Main set
00200_|_01:15_|_3:06.5_|_025___|_20.1_|_08.0_|_141___|_rest meters
01680_|_09:11_|_2:43.9_|_191___|_20.8_|_08.8_|_151___|_cool down
16320_|_22:27_|_2:31.6_|_1658___|_20.1_|_09.8_|_156___|_Total

I like rowing this course on Fridays.  It is a really nice way to finish the week.

Tomorrow:  Hard 5.5km on Lake Quinsigamond

Wednesday: 14km steady state @ r20

2 Comments

Weather:  A little cooler, around 70F.  Still really humid.  There was something between haze and mist over the surface of the river.  A little breeze that was a head wind going up river, maybe 2 mph.

Plan:

  1. 4 x 3000m / 1′ r
  2. rate: 20 spm
  3. pace:  hopefully faster than 2:30
  4. HR limit: 157 (hard cap)

Screen Shot 2015-08-19 at 9.35.34 AM Screen Shot 2015-08-19 at 9.35.19 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_04:58_|_2:31.8_|_100___|_20.2_|_09.8_|_126___|_warmup
01000_|_3000_|_14:23_|_2:23.8_|_296___|_20.6_|_10.1_|_142___|_tail wind
04000_|_3080_|_15:17_|_2:28.8_|_309___|_20.2_|_10.0_|_146___|_head wind
07080_|_2980_|_14:28_|_2:25.6_|_295___|_20.4_|_10.1_|_150___|_tail wind
10060_|_2980_|_15:06_|_2:32.0_|_304___|_20.1_|_09.8_|_151___|_head wind, waked
13040_|_1120_|_05:43_|_2:32.9_|_117___|_20.5_|_09.6_|_156___|_cool down

What a nice row.  The wind was just fresh enough to make the boat feel different going up stream versus down stream.  It also was a welcome relief from the heat.

Tomorrow:  Time for a Sander special!  5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets