Tuesday: 4 x 500 taper

October 18, 2016October 19, 20162 Comments

In my single, down in Newton. First day of the taper for the HOCR.

Following the same taper plan I always do. (The paper it’s based on is here)

The idea is to do a decreasing number of high intensity intervals as you approach race day. By doing this you maintain your VO2max while also lightening the training load to get some supercompensation. If you compare the approach with pure rest, and a low intensity taper, you get a longer time to fatigue.

So, today was 4 intervals. Tomorrow is 3, Thursday is 2. Friday should be a total rest day, but we will be doing a slow scouting run on the race course.

Weather: Dark! I boated at 6:30 and it was overcast so the full moon was blocked. There was very little light at first, but it got better over the first 30 minutes. There was a bit of wind at first, but it died down during my warmup. It was unseasonably warm, around 62F.

Plan:

Full Rojabo style warmup
4 x 500m intervals
As much rest as I wanted, 2 to 5 minutes
Pace target 2:00 (I was stunned to see that I did these with a 1:55 pace target in July)
Rate: 28 spm

My warmup was my version of the Rojabo warmup. I like it because it fits the length of the river really well and is just taxing enough.

10 strokes at 20spm / 10 paddle
20 strokes at 22 / 20 paddle
30 @ 24 / 30 paddle
20 @ 26 / 20 paddle
20 @ 28 / 20 paddle
20 @ 30 / 20 paddle
20 @ 32 / 20 paddle

Then I had a drink and did the first interval, which took me to the bridge. I paddled through the bridge and felt pretty good, so I took off on the second one with only a couple minutes of rest. That one hurt a bit more, and I had a taste of the lactate rush after I finished it (nausea, feeling like I would pee my pants, stuff like that). I paddled through the s-curve, and then setup for the third interval. I took this one a bit easier and felt few ill effects afterwards. This one took me past the island and left me a bit too close to the end to keep going straight, so I paddled back to the end of the straight 1k chunk and set up. My legs felt it in the last one. But it was the last one.

I used both RIM and my speedcoach. I’m seeing some weird stuff on the speedcoach.

Here’s the RIM data.

Here are the splits.

Workout Summary - media/20161018-175618-77540o.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|05474|32:45.0|02:59.5|21.4|139.9|174.0|07.8
W-|02000|09:02.0|02:15.7|25.0|147.7|173.0|07.9
R-|07672|49:50.0|03:14.9|20.4|137.4|173.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
02|00500|01:59.9|01:59.9|27.8|158.7|169.0|09.0
03|00500|02:01.6|02:01.6|28.0|158.1|173.0|08.8
04|00500|02:00.7|02:00.7|28.1|158.1|173.0|08.8
05|00500|01:59.8|01:59.8|28.7|160.4|173.0|08.7

Here’s the plots from the speedcoach.

I am struggling to explain the pace changes that occur in the first and second intervals. Parsing this data into splits shows that the first rep was a bit slower on the speedcoach. The other ones line up reasonably well.

00020_|_0078_|_00:23_|_2:27.4_|_008___|_20.9_|_09.8_|_124___|_warmup

00100_|_0499_|_02:03_|_2:03.2_|_058___|_28.3_|_08.6_|_162___|_rep #1

00600_|_0274_|_02:00_|_3:38.6_|_037___|_18.5_|_07.4_|_142___|_rest

00860_|_0499_|_02:00_|_2:00.6_|_058___|_28.9_|_08.6_|_165___|_rep #2

01360_|_0449_|_03:07_|_3:27.9_|_059___|_19.0_|_07.6_|_135___|_rest

01820_|_0485_|_01:57_|_2:00.2_|_056___|_28.8_|_08.7_|_164___|_rep #3

02320_|_0803_|_05:12_|_3:14.2_|_095___|_18.3_|_08.5_|_129___|_rest

03100_|_0396_|_01:35_|_1:59.7_|_046___|_29.1_|_08.6_|_166___|_rep #4

03500_|_1727_|_10:04_|_2:54.8_|_188___|_18.7_|_09.2_|_132___|_cool down

The best thing about a taper is that it’s fun to row fast!

Tomorrow: Back on Quinsig for 3 x 500 plus drills.

Friday: 2 x 500 taper

September 16, 20162 Comments

I got home around 2am. I slept until around 7:30, did some email and other work, and then around 9:30 went to do a quick session, just to keep from feeling stale tomorrow.

Plan

Fletcher warmup
2 x 500
- 2:30 rest
- Pace target: <1:40
- Rate target: >30
Easy cool down

First was the warmup. It felt comfortable and my HR was reasonably low.

Then into the two 500s. The first one was pretty comfortable. The second was a bit more on the edge.

Then a 3000m cool down. I used painsled today and I discovered what causes it to lose a session. While I was cooling down, I got a phone call (that I ignored). After that, painsled seemed to lose itself and did not log the session. I think I’ll stick with ergdata.

Here’s the HR for the whole session from Wahoo Fitness.

Tomorrow is my race, at 10am.

Thursday: 3 x 500 taper

July 7, 20163 Comments

Weather: Cloudy, cool. A bit more wind this morning. About 4mph from E, but swinging randomly around from NE to SE.

Plan: Day 2 of the taper

warmup
practice starts
3 x 500
- pace target 1:55-1:57
- rate target: 30-32
cool down technique work

Here are zoom views:

Zoom1: 4 practice starts
Zoom2: rep #1
zoom3: rep #2
zoom4: rep #3 (headwind gust right around 6800m)

I think I must have been feeling a bit tired today. I felt sluggish in the boat and it took a ton of effort to hit paces that I was doing yesterday. My balance was also off a little bit. Maybe the light wind upset my balance and timing a bit?

My first practice start was horrific. My initial stroke was off balance, and that screwed up my next two strokes. I was working on getting the boat set right and not able to really put power into the little half slide strokes. It wasn’t until the fourth stroke that I was really laying down some power. The next 3 starts were much better.

I blew the start of the first 500, but recovered well. I took my time settling down to pace, and paid a pretty steep price. I was in real pain during the last 20 strokes, and I was a mess for a minute after I finished. The good news, a 1:56.1 pace, even with the lousy start. Even Crewnerd liked this one…1:54.8 on crewnerd.

I paddled through the s-turn, and got setup at the downstream end of the 1K straight section. Today, I remember to setup Crewnerd correctly. This start was better, but still not all that dynamic. I settled more aggressively and tried to stick to 30spm to try to save myself from the mild discomfort I had experienced in rep #1. I needed to do a bit of steering in the last 20 strokes, but all in all a pretty good rep. 1:56.9 on speedcoach, 1:59.0 on CrewNerd.

More paddling around, and then the final rep. When I spun at the uptream end of the 1K, I noticed that the wind was a bit fresher, and for this part of the river, right on my bow. Resigning myself to a slower rep, I got set for the start, and pretty much nailed this one. I settled to 30, and was even seeing some 29s. The boat felt a fair amount heavier, and the pace was hovering around 2:00. Then around the 40th stroke, I noticed the water flattened, and the pace pick up a bit. I was in a lull. But then the inevitable gust happened after that and it slowed me right back down again. At this point there were about 15 strokes left, and I really didn’t want to have the pace be over 2:00, so I pushed the rate and pressure up. On Speedcoach, the average pace was 1:59.6. On Crewnerd, it came out 2:08.6?????? I assume that I must have accidentally triggered the timer at the start before I actually went.

After all that, I rowed with square blades most of the way back to the dock.

Tomorrow: 2 x 500.

Wednesday: 4 x 500 – Race Taper

July 6, 2016July 6, 20165 Comments

Weather: Sunny and Hot 75F, 75% RH. Light breeze 1-2mph from the NW. This was basically a cross wind, although it was at it’s strongest and a bit of a head wind during the final rep.

I have used the same taper plan for racing for the past couple of years and I really like it. It’s documented here. It’s very simple. The theory is to maintain intensity, and reduce volume as you approach the race. Today, I did 4 – 500m intervals, tomorrow I’ll do 3, then 2 on Friday, one on Saturday, and race on Sunday. The approach was shown in the linked study to improve the time to exhaustion at 1500m running pace by 22% (from 250 seconds to 320 seconds) when compared to taking rest days and 14% compared to a low intensity taper. I like it because it gives me the chance to keep practicing starts and work on race pacing.

So today’s plan:

Long Rojabo style warmup finishing with 20 strokes at faster than race pace.
A few practice starts
4 x 500m intervals
- 1:55 pace
- 30-32 spm
Long rests
Cool down

Here’s a map view of the whole session. The river level is quite low and the water is getting really murky. There are a lot of floating weeds, but I didn’t have any issues with them today.

The warmup was uneventful. I was hitting some sweet paces, and I felt like I was rowing clean. I was having some intestinal troubles. These continued through the whole session. I hate that.

After the warmup, I did 4 practice starts. None of the four were disastrous, none of them were great either. The last one was the best one.

Then into the intervals. I pushed the first one really hard, and really smashed into the lactate wall at about 50 strokes, the last 15 really hurt. I had massive shivers after I finished. On CrewNerd, it was a 1:57 pace, upstream. On the speedcoach, it was a 1:54.1. That was definitely a bit too fast.

I was an idiot on the second interval. I got all set up, did my start and settle, and then looked at the iphone. That’s when I noticed that I didn’t set up a 500 interval and I didn’t know where I was. I bailed out around 250m. It was a pretty good 1:55 pace though.

I took a couple minutes to get my breath back and then setup CrewNerd for another 500m. Off I went, and I was determined to get a good start and settle aggressively to my target rate at 30 spm. This one was another 1:57 on CrewNerd, but 1:55.8 on Speedcoach (still upstream, but less current here). The lactate wave was less debilitating in this interval. In think this is a better pace target for me.

Then I paddled around, had a drink, spun and setup for interval number 3. This one was downstream, and what wind there was, was a bit of a tail wind. I had high hopes. This one was a disappointing 1:59 on CrewNerd because I stopped about a stroke too soon. On Speedcoach it was a 1:57.5. Good rate discipline.

I setup for the fourth interval, now heading up river. The breeze was a little fresher and was a headwind about 30 degrees off the bow. I got a good start, and then settled. The boat felt heavier even though the headwind was light, only about 2mph. The settle took my pace above 2:00. I tried to focus on holding the rate and taking long strokes. Around the 40 stroke point, I noticed that I was a bit off course and needed to do some steering. I counted out to 60 strokes and looked at the iphone to see how much distance I had left, expecting to see about 30 meters or so. Instead, I saw 112 meters and the display was not updating. The frigging thing had frozen! I took another 2 strokes and guessed that I had finished the 500m. Turns out I was off by about 30m. This interval was at 2:00.5 pace. Part of it was head wind. Part of it was fatigue. It was close to a maximal effort.

It looks like Crewnerd kept working in the background, despite the display being frozen. And once I brought up a Just Row and started it, the display was live again. I was pretty irked. This kind of freeze had not happened to me unless I was using the Dual GPS before. I am edging closer and closer the buying a Speedcoach GPS.

After the last interval, I pulled my feet out of the shoes and rowed back to the dock concentrating on trying to get perfect finishes.

Tomorrow: Same thing, but 3 intervals.

Finally, apropos to nothing, but while I was driving to the lake on Saturday morning, the sun was rising behind me and the shadow of my boat on my car was kind of cool.

Tuesday: 8 x 500 / 3′ rest

June 7, 20164 Comments

Light rain when I arrived, but it cleared and it was sunny by the time I was on the water. Flat calm at first, but a light wind sprung up from the SSW around rep #4. This was a head wind for reps 5 and 7 and a tail wind for reps 6 and 8. The wind was quite variable and it seemed strongest during rep #5, but only around 4 or 5 mph.

Plan:

Shortish warmup including 10 stroke bursts up to 30 spm
8 x 500m intervals
3′ rests
Rolling starts
Rate: 24,26,28,30,30,28,26,24
Pace: Whatever I can manage
Technique: Work on keeping strokes long and light at higher rates. Smooth and steady recovery. Do not accelerate on the slide toward the catch.

I started with a warm up, just paddling until I went through the cut and past the little island. Then I did 10 on / 10 off at increasing rates until I was at the end of the straight 1K stretch.

I turned around, set up crewnerd for a 500m/3′ rest interval session. I really like the increasing stroke rate format. I don’t think it has as good of a training effect, but varying the stroke makes it easier to face the workout and it does give me a chance to work on technique at head race rates. Nothing too dramatic happened in any of the intervals. I was pretty tired by the time I was doing the last 3, but I managed to turn in a good effort on the last one at r24.

After I finished the intervals, I was at the far end of the 1K straight. I took my feet out of the shoes and rowed back to the dock, trying to clean up my finishes.

Headwind effect the time for the 5 interval (#9) and the 7th (#13).

Later this afternoon, I am flying out to Phoenix. I will be running or hitting the fitness center on Wednesday and Thursday.

By the way, since I’ll be getting my boat back this week while I’m away, I thought I should post a picture of the lovely old Peinert I’ve been rowing.

8 x 500 / 3′ rest – 1x

May 17, 20161 Comment

Nice weather. Light breeze (3 mph) from the WNW. A cross head wind going up river and a cross tail wind going down river.

To put it gently, I had limited expectations for this session. I’ve done no significant speed work in the boat this spring so far, and this was really to just to get reacclimated to higher stroke rates.

I was in Newton, in Alex’s boat.

Workout Plan:

8 x 500
3 minute rest (paddling)
Stroke rate 26 to 30
4K warmup all the way to the Moody street dam, including power 20s at 26, 28, 30 and >32
3 intervals up stream, then turn in the rest
3 intervals down stream, turn in the rest
2 intervals up stream
Cool down (SBR)

This plot is from Google Earth Pro. The SW accepts TCX files and can provide plots of speed, cadence, hr and elevation. To do that you right click on the path, and choose “show elevation” from the menu. It’s a pretty cool feature.

These plots were generated from rowsandall.com. This is an online tool that provides data analysis support for rowing data files from painsled, RowPro, Speedcoach, and Crewnerd (TCX). It was developed by Sander and is still evolving rapidly, but if what you want is a quick way to generate graphical summaries of workouts, it’s very cool.

This is the CSV summary from CrewNerd, just prettied up a little bit.

My average pace for this session was 2:08.5. While it is tough to compare sessions on different days, Last year on June 5, I did a 5 x 500 with an average pace of 1:57.7. There are a number of differences between the sessions.

Different boat (mostly psychological)
fewer reps last year
longer rests last year, around 4 or 5 minutes of rest, so I was better rested
Standing starts last year (so I should have been slower)
real speedcoach versus GPS last year (so no current effect on rep times)
no wind last year (probably worth about 4 seconds)
I had been doing speed work on the water for more than a month. I did a 5 x 1K with an average pace of 2:08.1 on April 16, 2015, a full month before now.

But, this is a starting point. When I get my boat, with my speedcoach, and get settled back in, I will start working on improvement. Right now, it’s really about technique and fitness. In terms of a training plan, it’s basically 4 sessions of steady state endurance training and 2 high intensity sessions (one short sprints (1′ to 5′) and one longer intervals (6′ to 12′)) either on the water or on the erg. Gotta keep it simple right now.

I’m still having the annoying problem with the wahoo strap getting stuck when I do these kind of interval sessions. I think I will go back to my Polar H7 to see if that works better.

Friday: 8 x 500 / 3′ rest

March 25, 20161 Comment

Training plan called for short intervals, so I defaulted to the classic…8×500/3′ rest. I decided that it was OK to work against a pace target of 1:45. This is a pretty tame since I was able to post a 1:40.8 for a 6×750/4’rest session at the end of January.

I haven’t done much sprint work and my training volume in February and March has been way down. For November, December and January, I was averaging almost 100km a week. Since the beginning of February, my weekly average is 43km. Now, I have done my best to supplement that with cross training, but there is not way to make up for that kind of a “time on erg” deficit. Anyway, so much for my excuse codes for a slow target.

Warm up was a standard fletcher. It felt hard.

Then in to the main event. I focused on trying to hit 30 SPM and get my heels down fast. I’ve noticed that I have been rowing on my tip toes when I rate up and that will be bad news in the boat. This pace was hard, but doable, and I managed a fair bit better than target. I did the first one at 1:44, and knew I could go harder. Same thing in the second where I did 1:43. The rest were in the 1:42.x range, with a nice faster last. There were some annoying drop outs in the HR data. Looking at the Strava data, I see exactly the same thing, so it’s the strap, not the PM5. I only seem to see it on these short interval sessions. I wonder if the fast HR increases are confusing the algorithm in the strap.

I was pretty much toast after that. I did a 2K cool down.

I decided to pass on doing a weight session tonight. Not enough time and I’m still suffering DOMS from the last session.

Tomorrow: OTW!

Friday: Taper 2 x 500

February 26, 20165 Comments

At work on the model C with PM5 and ergdata.

Fletcher warmup. Felt hard this morning.

Then 2 quick 500s. Target pace was 1:38, r32. Got over excited in the last rep.

Then a normal 2K cool down.

So, a confluence of events have led me to decide to scratch from the Crash-Bs. The big thing is that I will be on a business trip all next week and there are a bunch of things I need to take care of this weekend. I can’t afford the time to spend most of Sunday at the arena.

So, instead, I think I will do 2K test on my own tomorrow afternoon at home. I’m a little bummed out, but I think it’s the right call.

Based on the 4 x 1K on Tuesday and these 500s in the taper, I think I am good for something around a 6:40. I think I will target a 1:40 split at r30 and see if I can speed up at all through the last 1000m.

I will try to stick to a reasonable workout schedule next week on the road, but I will be in 4 cities in 4 days. Then the following week, I will do assessment tests (1 min, 6K, 2-speed) to see where I stand. Then I will transition to a base aerobic block. Next major events are in Late June and early July. These are 1K OTW sprints, so I will follow the same basic periodized progression to them. Base, then distance threshold, then 6 to 12′ intervals, then sprint and peak power training. I will map out the plan next week while I sit on planes.

Thursday: Taper 3 x 500

February 26, 2016February 26, 20164 Comments

Working from home, so PM3 and Rowpro today.

Fletcher Warmup

Then 3 x 500 / 500m rest. Target was 1:38 and r31. I ran a bit hot.

Workout Summary – Feb 26, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02500_|_10:49.1_|_02:09.8_|_160.0_|_25.1_|_153.9_|_ 77.9% _|_09.2_|_06.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:36.3_|_01:36.3_|_391.6_|_30.5_|_160.6_|_ 82.7% _|_10.2_|_12.8
02_|_00500_|_02:58.2_|_02:58.2_|_061.9_|_21.2_|_145.0_|_ 71.6% _|_07.9_|_02.9
03_|_00500_|_01:36.9_|_01:36.9_|_384.9_|_31.0_|_158.9_|_ 81.5% _|_10.0_|_12.4
04_|_00500_|_03:00.4_|_03:00.4_|_059.7_|_19.6_|_148.6_|_ 74.2% _|_08.5_|_03.0
05_|_00500_|_01:37.3_|_01:37.3_|_379.9_|_30.8_|_160.0_|_ 82.3% _|_10.0_|_12.3

Then a very quick 1000m cool down. I needed to go pickup my car from the shop.

Sunday: 10K Threshold / 500m blast

December 21, 20151 Comment

I was hoping for a 10K PB today, but it didn’t work out to plan.

I rowed this in the afternoon. I did a quick 1K warmup, at home, not on slides.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_01000_|_04:02.5_|_02:01.2_|_196.4_|_19.8_|_122.7_|_ 55.8% _|_12.5_|_09.9

Rowing at pace felt tough. I did not go into the row with a ton of confidence. But, off I went. I set up one pace boat at 1:49.6 and another at 1:49.5. I held them off through almost 7K, but then I blew up. I paddled for a few seconds, and then brought the pace back down to bout a 1:53 or so and just pushed through the rest of the way. I wish I had just slowed down to that pace and continued versus breaking form, but I got a bit bummed out when I saw the PB slipping away.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_36:49.3_|_01:50.5_|_259.6_|_25.9_|_167.3_|_ 87.4% _|_10.5_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:38.0_|_01:49.0_|_270.2_|_25.3_|_145.7_|_ 72.1% _|_10.9_|_10.7
02_|_01000_|_03:38.1_|_01:49.1_|_269.9_|_25.9_|_160.7_|_ 82.7% _|_10.6_|_10.4
03_|_01000_|_03:39.0_|_01:49.5_|_266.4_|_26.3_|_164.9_|_ 85.7% _|_10.4_|_10.1
04_|_01000_|_03:39.5_|_01:49.8_|_264.6_|_26.2_|_167.9_|_ 87.9% _|_10.4_|_10.1
05_|_01000_|_03:38.6_|_01:49.3_|_268.1_|_26.1_|_170.7_|_ 89.9% _|_10.5_|_10.3
06_|_01000_|_03:39.5_|_01:49.7_|_264.9_|_26.2_|_173.3_|_ 91.7% _|_10.4_|_10.1
07_|_01000_|_03:40.7_|_01:50.3_|_260.6_|_26.4_|_174.2_|_ 92.4% _|_10.3_|_09.9
08_|_01000_|_03:51.0_|_01:55.5_|_227.1_|_24.9_|_170.1_|_ 89.5% _|_10.4_|_09.1
09_|_01000_|_03:44.1_|_01:52.1_|_248.7_|_25.4_|_171.1_|_ 90.1% _|_10.5_|_09.8
10_|_01000_|_03:40.8_|_01:50.4_|_260.2_|_26.1_|_173.3_|_ 91.7% _|_10.4_|_10.0

So, not the time I was hoping for, but still a rankable performance.

Then I did a 2K happy ending cooldown.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:29.5_|_02:07.4_|_169.3_|_19.8_|_146.9_|_ 73.0% _|_11.9_|_08.6

I logged my score into the Nonathlon site, and noticed that this left me 2 points behind a team mate of mine on Free Spirits. All the frustration from the time trial kind built up in me and I dial up a 500m piece on RowPro. Now, I have not done ANY sprinting for the past while, I just wanted to row away the anger. It did the trick. My legs were heavy and my lungs were shot, but for 55 strokes or so, I didn’t really care.

The HR plot looks weird because the connection between strap and PM was a little intermittent.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_00500_|_01:32.4_|_01:32.4_|_443.3_|_34.4_|_157.7_|_ 80.6% _|_09.4_|_12.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00100_|_00:18.5_|_01:32.6_|_440.2_|_32.4_|_120.3_|_ 54.1% _|_10.0_|_13.6
02_|_00100_|_00:18.4_|_01:31.9_|_451.4_|_32.7_|_154.1_|_ 78.1% _|_10.0_|_13.8
03_|_00100_|_00:18.4_|_01:32.0_|_449.9_|_35.9_|_167.5_|_ 87.6% _|_09.1_|_12.5
04_|_00100_|_00:18.5_|_01:32.5_|_442.1_|_35.7_|_171.3_|_ 90.3% _|_09.1_|_12.4
05_|_00100_|_00:18.6_|_01:33.1_|_433.0_|_35.4_|_172.9_|_ 91.4% _|_09.1_|_12.2

Definitely something I will have to come back to after I do my power and sprinting mesocycle.

Quantified Rowing

Measure – Adjust – Improve

Tag: 500s