Conditions:  cloudy, drizzle at the start, wind ENE 5-7 mph.  This is a headwind going down river and tail wind going up river.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1058_|_06:08_|_2:54.1_|_117___|_19.1_|_09.0_|_112___|_drills
01078_|_1904_|_09:28_|_2:29.2_|_214___|_22.6_|_08.9_|_145___|_warmup
02982_|_1003_|_05:59_|_2:59.0_|_111___|_18.6_|_09.0_|_117___|_slow roll ups
03985_|_0500_|_01:55_|_1:54.7_|_058___|_30.3_|_08.6_|_161___|_500 #1 – tail wind
04485_|_0503_|_03:43_|_3:41.4_|_065___|_17.5_|_07.7_|_127___|_rest
04988_|_0500_|_01:57_|_1:56.9_|_061___|_31.3_|_08.2_|_162___|_500 #2 – head wind
05488_|_0208_|_01:23_|_3:20.7_|_028___|_20.1_|_07.4_|_135___|_rest
05696_|_0837_|_03:59_|_2:22.9_|_083___|_20.8_|_10.1_|_146___|_r20 steady state
06533_|_0160_|_01:14_|_3:50.3_|_021___|_17.1_|_07.6_|_133___|_thru the cut
06693_|_0053_|_00:12_|_1:51.3_|_007___|_35.6_|_07.6_|_134___|_practice start
06746_|_0030_|_00:16_|_4:21.7_|_002___|_07.6_|_15.0_|_145___|_stop
06776_|_0074_|_00:17_|_1:54.9_|_008___|_28.2_|_09.3_|_150___|_practice start
06850_|_0769_|_04:35_|_2:59.1_|_088___|_19.2_|_08.7_|_135___|_back to the dock

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03965_|_21:35_|_2:43.3_|_442___|_20.5_|_09.0_|_128___|_warmup
01000_|_03:52_|_1:55.8_|_119___|_30.8_|_08.4_|_161___|_Main set
00837_|_03:59_|_2:22.9_|_083___|_20.8_|_10.1_|_146___|_Steady State
00127_|_00:29_|_1:53.4_|_015___|_31.3_|_08.5_|_143___|_Starts
00901_|_06:36_|_3:39.5_|_116___|_17.6_|_07.8_|_130___|_rest meters
00769_|_04:35_|_2:59.1_|_088___|_19.2_|_08.7_|_135___|_cool down
07599_|_41:06_|_2:42.3_|_863___|_21.0_|_08.8_|_134___|_Total

Same warmup as yesterday.  Into a headwind.  Worked out OK.

Then into the 2 reps.  I started the first one at the downriver end of the 1K straight.  This was with a 40 degree tail wind.  My start was good, and I settled effectively.  I have done enough of these this week that it feels really familiar.  I am finding that I can devote a bit more attention to steering and technique and less on feeling like I am going to blow up at any moment.  The sensations of “lactate distress” are the same, but I have a better context for them and they seem to spook me a little bit less.  We’ll see about that this weekend.

I just held 30 spm.  I wanted to drift down to r29 because of the cross wind, but I tried to correct that as I went along.  I counted out the strokes and tried to get maximum length through the last 20 strokes.  I ended up with a 1:54.7 pace, I’m OK with that.

In the second interval, I was not happy with my start.  I caught a mini crab on the fourth stroke.  Not sure exactly what happened, but I didn’t finish cleanly on one oar and that threw me off balance.  I recovery within a stroke, but it cost me speed (and confidence).

For this rep, the wind was a cross head wind, about 55 degrees off my bow.  It slowed me down a little, but didn’t have much impact on the feeling of the boat.

I’m not sure why, but in this rep, I found myself wanting to rate a bit higher.  At any rate, after I settled to pace after 10 strokes, I just counted out the remaining strokes to the end.  This one ended up at a 1:56.9, which I am pretty happy with the cross  head wind.

Tomorrow:  I will go for a quick row, probably just a warmup, and then clean and load my boat for the race on Sunday.

Conditions:  Warm, muggy, cloudy, wind NNE 6-8 mph (headwind going down river)

Plan:

1. 3 x 500m / 500m rest
2. Race Pace and Rate or faster (<2:00, > 30 spm)
3. Technique:  Work on race starts, getting out at the catch, rowing smooth above 30 spm.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0999_|_05:51_|_2:55.4_|_111___|_19.0_|_09.0_|_116___|_drills
01019_|_1954_|_09:47_|_2:30.2_|_218___|_22.3_|_09.0_|_149___|_warmup
02973_|_0517_|_03:33_|_3:26.4_|_064___|_18.0_|_08.1_|_123___|_slow roll ups
03490_|_0500_|_01:51_|_1:50.9_|_057___|_30.8_|_08.8_|_165___|_500 #1
03990_|_0501_|_03:47_|_3:46.9_|_064___|_16.9_|_07.8_|_133___|_rest
04491_|_0500_|_01:54_|_1:53.9_|_058___|_30.6_|_08.6_|_164___|_500 #2
04991_|_0499_|_04:00_|_4:00.7_|_069___|_17.2_|_07.2_|_136___|_rest
05490_|_0500_|_01:59_|_1:58.8_|_062___|_31.3_|_08.1_|_166___|_500 #3
05990_|_2122_|_12:22_|_2:54.8_|_241___|_19.5_|_08.8_|_134___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03470_|_19:11_|_2:45.8_|_393___|_20.5_|_08.8_|_134___|_warmup
01500_|_05:44_|_1:54.5_|_177___|_30.9_|_08.5_|_165___|_Main set
01000_|_07:48_|_3:53.8_|_133___|_17.1_|_07.5_|_134___|_rest meters
02122_|_12:22_|_2:54.8_|_241___|_19.5_|_08.8_|_134___|_cool down
08092_|_45:04_|_2:47.1_|_944___|_20.9_|_08.6_|_138___|_Total

Same warmup today.  power 10s at r18 up to r26.  Then power 20s at r28, r30, r32.  I liked it.

Then I did the first 500 with a tail wind.  I started in front of the Watch factory and rowed the straight section there.  It’s about 650m long, so plenty long enough for my purposes.  I nailed the start.  The secret really seems to be to not push too far forward for the first stroke.  Between the good start and the tail wind, I was looking at 1:47 after 5 stroke, and stayed in the 1:40s until around the 15th stroke.  I tried to calm down and settle my rate and pace per my race plan.  With the tail wind, 1:55 felt a lot like 2:00 so I settled at that pace and r30.  Then it was just counting out strokes and trying to stay nice and long at the catch.  I resisted the urge to up the rate and sprint over the last 20 strokes and just rowed it out.  With the tail wind, I set a new PB for a 500m with a 1:50.9.

I then paddled through the s-turn, had a quick drink and set myself up for the next interval, again with a tail wind.  Again I was happy with the start.  I know I still can massively improve in this area, but this was pretty comfortable.  Again, I was in the 1:40s after about 5 strokes, bt this time I settled to race pace more crisply.  Again, I tried to stick to race rate through the whole piece and not sprint the finish.  1:53.9.  Not as fast as #1, but still faster than any other 500s I’ve ever done. (Thanks, tail wind!)

I felt like it was the the right and proper thing to do to do my last 500 into the headwind.  I have to admit that I was tempted to just paddle back and do it downwind.  I was having fun looking at the nice fast splits.  But in the end, the desire to have some fresh experience getting to the “right” pace in a headwind won the day and I did the right thing.  The start went well.  The boat felt much heavier and I tried to trust myself in terms of the pace.  I tried to keep the same stroke as much as I could.  From the RIM data, it looks like I basically did.  These three acceleration and velocity plots are for a single stroke around the 20th stroke of each of the three intervals.  The green lines are into the wind

The accelerations look about the same, and as I would expect, the velocity into the headwind is lower.   The head wind was very close to straight on and was between 2.5 and 3.5 m/s.

Tomorrow: 2×500/500m rest

Another glorious summer morning!  It started out quite cloudy, but the sun broke through the clouds as I was warming up. It was warm and humid and there was just a whisper of a breeze coming from the SW.  The water was glassy smooth.   “no excuses” kind of conditions.

Plan:

1. 4 x 500m
2. race pace and rate (> 30 spm, faster than 2:00/500)
3. 500m rest (plus turning around the boat and getting set up)
4. Work on solid. conservative starts and a nice long reach at the catch.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1075_|_06:04_|_2:49.2_|_113___|_18.6_|_09.5_|_114___|_drills
01095_|_1934_|_09:21_|_2:24.9_|_212___|_22.7_|_09.1_|_146___|_warmup
03029_|_0969_|_05:56_|_3:03.7_|_114___|_19.2_|_08.5_|_117___|_slow roll ups
03998_|_0500_|_01:57_|_1:56.7_|_060___|_30.8_|_08.3_|_160___|_500 #1
04498_|_0490_|_03:24_|_3:28.6_|_062___|_18.2_|_07.9_|_132___|_rest
04988_|_0500_|_01:56_|_1:56.2_|_060___|_31.0_|_08.3_|_163___|_500 #2
05488_|_0507_|_03:49_|_3:46.1_|_062___|_16.2_|_08.2_|_133___|_rest
05995_|_0500_|_01:55_|_1:55.3_|_061___|_31.7_|_08.2_|_137___|_500 #3
06495_|_0502_|_03:43_|_3:41.8_|_068___|_18.3_|_07.4_|_127___|_rest
06997_|_0500_|_01:54_|_1:54.2_|_060___|_31.5_|_08.3_|_164___|_500#4
07497_|_2215_|_13:31_|_3:03.1_|_281___|_20.8_|_07.9_|_135___|_cool down

Dist___|_Time_ |_Pace__|_Strks__|_SPM_|_DPS_|_AvgHR_|_Remarks
03978_|_21:20_|_2:40.9_|_439___|_20.6_|_09.1_|_129___|_warmup
02000_|_07:42_|_1:55.6_|_241___|_31.3_|_08.3_|_156___|_Main set
01499_|_10:56_|_3:38.9_|_192___|_17.6_|_07.8_|_131___|_rest meters
02215_|_13:31_|_3:03.1_|_281___|_20.8_|_07.9_|_135___|_cool down
09692_|_53:31_|_2:45.6_|_1153__|_21.5_|_08.4_|_135___|_Total

Basically the same warm up as yesterday.  Today, I experimented with 10 stroke rests between the 20 stroke high rate bursts.  This pushed my HR a bit higher.  I think I liked the change.  I’m feeling more and more in control at r36.

Then I paddled back to the start point working on slow roll ups and really precise finishes.

Again today, I setup for the starts with feet flat on the stretcher and my arms out to a comfortable degree.  Trying to make sure that I was in very good balance through the first stroke, then into quick strokes with early finishes and short slide for about 5 strokes.  Over the next 5 strokes extend out to full slide and slowly reduce the rate down to around 30.  From the tenth stroke, allow the pace to settle back down to my 1K race pace, around 2:00, and just pound it out.

I was well behaved in the first 2 intervals and settled appropriately.  In the third interval i hit the tiniest bit of headwind as I was starting and the splits were hovering around 2:00.  I decided I could do better and brought the rate up a bit.  I then noticed that I was a bit off the desired line and steered gradually through the strokes 40 to 50 and maintained that through the last 10 strokes.

In the final interval, I got the best start of the lot and saw splits in the 1:40s through the second 5 strokes.  I settled the rate gradually, but really worked on trying to get “out there” for each catch and the splits stayed nice and fast.  I let the rate rise by pushing through the recovery faster, but still reaching for the catch.  I was stunned see the splits hovering around 1:50 through the last 20 strokes.  Those splits might not be that impressinve in a general sense, but for me it was a little magical.  I think it’s the fastest 500 I’ve ever done…1:54.2.

Tomorrow:  Business trip, just for the day, to North Carolina.  On Thursday, I will continue the taper with a 3×500.

Weather:  Sunny, dry, comfortable around 60F.  Wind brisk 10mph from the North.  This was a tail wind coming up river and a head wind down river.  It was gusty at times.  There was enough wind that there was considerable chop at the south end of straight sections of the river.  Nothing like Quinsig, but enough to make you notice it.

Plan:

1. Drills: King of the mountain, top quarter, arms only, arms and legs, half slide
2. Rojabo warmup
3. Practice Starts
4. 4×500 with lots of rest at race pace.  Race start, settle to race pace after 10 strokes and grind out the rest of the piece.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3676_|_18:52_|_2:34.0_|_395___|_20.9_|_09.3_|_146___|_warmup
03696_|_0148_|_01:02_|_3:30.8_|_018___|_17.3_|_08.2_|_134___|_paddle
03844_|_0388_|_02:03_|_2:37.9_|_043___|_21.1_|_09.0_|_143___|_starts
04232_|_0318_|_02:02_|_3:11.4_|_039___|_19.2_|_08.2_|_141___|_paddle to start point
04550_|_0500_|_01:52_|_1:52.0_|_062___|_33.2_|_08.1_|_167___|_500m #1 (tailwind)
05050_|_0322_|_02:03_|_3:10.4_|_039___|_19.1_|_08.3_|_140___|_paddle
05372_|_0528_|_01:58_|_1:52.1_|_065___|_32.9_|_08.1_|_164___|_500m #2 (tailwind)
05900_|_0744_|_04:40_|_3:07.9_|_090___|_19.3_|_08.3_|_141___|_paddle and abort
06644_|_0490_|_02:05_|_2:07.7_|_067___|_32.1_|_07.3_|_167___|_500m #3 (headwind)
07134_|_1179_|_07:12_|_3:03.3_|_137___|_19.0_|_08.6_|_137___|_paddle and abort
08313_|_0545_|_02:09_|_1:58.2_|_069___|_32.1_|_07.9_|_166___|_500m #4 (tail wind)
08858_|_1306_|_07:18_|_2:47.8_|_146___|_20.0_|_08.9_|_142___|_Cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03676_|_18:52_|_2:34.0_|_395___|_20.9_|_09.3_|_146___|_warmup
02063_|_08:04_|_1:57.4_|_263___|_32.6_|_07.8_|_166___|_Main set
00388_|_02:03_|_2:37.9_|_043___|_21.1_|_09.0_|_143___|_Starts
02711_|_16:59_|_3:07.8_|_323___|_19.0_|_08.4_|_139___|_rest meters
01306_|_07:18_|_2:47.8_|_146___|_20.0_|_08.9_|_142___|_cool down
10144_|_53:16_|_2:37.5_|_1170___|_22.0_|_08.7_|_146___|_Total

Warmup was uneventful, but the paces were slower into the headwind.

Starts went much better today.  No really horrible ones, and a few of these actually felt pretty good.

Then a quick paddle under the bridge and setup for the first 500m.  I did this one in front of the watch factory with a nice swirly tail wind.  The water was flat at the start and got choppy by the end because the wind had some fetch over the water to allow it to build up.  Pace was delightfully fast because of the tail wind.

Then I paddled around the s-turn to the start of the 1K straight section and setup for another one.  Another reasonable start and a blistering 1:52 pace.  I had to steer a bit around the 300m mark to get back on a good line.  This one really stung over the last 10 strokes though.  Looking at the stroke rate, I think I’m going to have to focus on keeping my rate around 30 during the race.  It is creeping up steadily during these pieces.

I then paddled to the other end of the 1K straight and steup quickly for a start.  The weed harvester was bearing down on me from behind and I didn’t want to let him pass and then steer around him.

Anyway, I took off like a rocket and settled down by the 20th stroke, and then I came out of the sheltered cut into the broader stretch and was hit by a big headwind gust.  It slowed me way down and I lost the will to continue. I coasted to a stop and tried to figure out what to do.

Part of me wanted to just pack it in.  Hell, its a taper week, I should keep it brief and not dig deep.  But, then the other part of me came back with a well crafted argument.  It had a number of points.  First, I was flying out right after this workout and would miss tomorrow on the water.  Second, I really should get the feel for rowing hard into the headwind since that could very well be the race conditions on Sunday.  Third, It would be shame to finish the workout on a low note.  And finally, man up you whiny little princess and row the damn piece.

The last point got me.

I set up again with the headwind whistling past me (it was actually just a 10mph wind, but poetry).  I managed a clean start into the hurricane (more poetry).  As science would suggest, my splits into the headwind were significantly slower.  And there was enough chop that I needed to be a bit more careful about recovery and placing the blades for the catch.  I tried to ignore the splits and focus on rowing to a consistent rate and level of misery.  Looking at the HR plot, I think I nailed that.  I managed to smack a wavetop as I was squaring my oars in my 5th to last stroke and I ended up with the oar not squared when buried for the catch and I crabbed hard.  I took this as another teachable moment and got my oar out and accelerated the boat with 5 more good crisp strokes.  Slow as hell for the interval, but hard!

I paddled a little bit extra to get some more recovery time.  I thought I saw a sculler coming down river and I wanted to try to avoid doing my last piece heading right for him, so I paddled a bit further through the turn.  But when I came back he was no where to be seen.  Most curious.  Anyway, I set up for my last one.

My legs and lungs were both fried.  I started cleanly and executed a nice settle after 10 strokes, but I bailed out again after 20.  No good reason, I just felt like stopping.  A much briefer internal negotiation commenced and once again, the hard ass bully won.  I set up again and executed yet another good start.  I felt it again in the legs, but this time, I just let the pace stay a bit slow through the middle 30 strokes of the piece and my sprint was nothing to write home about.  I desperately want it to be true that the tailwind was much lighter during this rep, but I suspect that is just wishful thinking.

That wrapped it up for the day.  I paddled back to the dock.  In the way, I passed the sculler I had seen before.  He is the new coach for LaSalle College.  This is cool because they have not had a program for the past couple years and they are getting it going again for the fall head racing season.  It will be good to have some more boats on the river.

I stashed my boat on the rack and drove straight to th airport changing out of my workout clothes in the car.  I showered at the airline club and took off for LA.  I am there for a dinner tonight.  Then tomorrow I fly up to San Jose for a couple more meetings.  I fly home during the day on Friday, landing around 3:30PM.

My plan is to hit the hotel gym for a very quick treadmill session tomorrow morning.  Basically a warmup plus 2 – 2 minute sprint intervals and a cool down.  On Friday, I plan to stop on my way home from the airport for a quick row.  Just a warmup, some starts, and the 3x250m workout that Sander suggested in his blog.  Then on Saturday, I will just do a few starts and pack up my boat.

Sunday is race day.  I have the Masters (50-59) 1K at 8:30. There are 10 entries, so that will likely be 2 heats of 5 boats each.  Based on my intelligence gathering, I will either win the slow heat or lose the fast heat, depending on which one I am placed in.  Then at 10:20 I have the Open 2K.  This one has 12 entries, so probably 3 heats.  I would probably be seeded in the bottom third of this event since I am neither your nor a stud.  But it will be nice to get beaten by former national team members and other worthy conquerers.