Tag: Charles River

Thursday: Taper..2 x 500m windy

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Forecast for the weekend is for a brisk headwind, so today, I decided to take advantage of the elements to prepare.  It was a blustery fall day today.  Temps were in the low 50s and the there was a gusty NNW wind around 10mph gusting up to 15-20 at times.  This wind direction is a head wind on the widest, straightest part of the river, so I did my 2 little intervals right into the teeth of it.  I also started right at the downwind end of the stretch to get the worst possible chop.  Because the river is so shetlered, it wasn;t so bad, but it was noticeably unpleasant to row in.

Plan:

  1. Race style warmup with bursts at increasing stroke rates
  2. 2 x 500m with a 5′ or longer rest
  3. pace target: 2K race pace or better .. 2:00 (without wind or waves)
  4. rate target: 30

Screen Shot 2015-10-01 at 11.51.40 AM pace

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3480_|_18:45_|_2:41.7_|_368___|_19.6_|_09.5_|_136___|_w
03500_|_0500_|_02:11_|_2:10.5_|_062___|_28.5_|_08.1_|_164___|_m
04000_|_1000_|_05:43_|_2:51.4_|_106___|_18.5_|_09.4_|_128___|_r
05000_|_0500_|_02:10_|_2:09.6_|_063___|_29.2_|_07.9_|_166___|_m
05500_|_2200_|_11:46_|_2:40.4_|_233___|_19.8_|_09.4_|_135___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03480_|_18:45_|_2:41.7_|_368___|_19.6_|_09.5_|_136___|_warmup
01000_|_04:20_|_2:10.1_|_125___|_28.8_|_08.0_|_165___|_Main set
01000_|_05:43_|_2:51.4_|_106___|_18.5_|_09.4_|_128___|_rest meters
02200_|_11:46_|_2:40.4_|_233___|_19.8_|_09.4_|_135___|_cool down
07680_|_40:34_|_2:38.5_|_832___|_20.5_|_09.2_|_138___|_Total

That was a challenge.  Trying to get the rate up and row cleanly at full pressure was challenge, especially during the gusts.  I improved a bit over the 2 intervals getting a bit more clearance and smacking fewer wavetops, but I am still not all that comfortable rowing in chop.

In the first interval, I had to do some abrupt steering to thread the needle between a couple of Brandeis crews and a protruding headland.  I think it was more a case of information overload.  I was trying to judge where they were, and where the headland was (by the way, this is the place where I nearly ripped the skeg off my boat by cutting it too close once), maintain full pressure, and deal with the wind trying to take my blades and the chop making the catch tricky.  I don’t see a solution to that other than more practice in lousy conditions.

I paddled back to the same place to start the next interval.  This one was way more controlled and I rowed much better.  It was still slow, but for the conditions it was the best that I think I could do.  If I have this much headwind, I’ll be lucky to break a 2:20 average split for the race.

Tomorrow:  Warmup only then load the boat.

Tuesday AM: 4 x 1500 / 5′ rest

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Foggy and calm.  A light 2-5 mph wind from the SSW, which was a bit of a head wind heading up river.  It’s getting darker and darker every morning.  I’ve started using my lights to try to reduce the odds that the Brandeis crew will run me over.

Plan:

  1. 5×1500/5′ rest
  2. pace target: <2:10
  3. rate target: 28

The purpose of this workout is to push hard.  As hard or harder than I would push in the race.  Try to work on stroke efficiency at race rate and get used to the feeling of rowing above my LT for extended periods.  It worked.

This weekend, I was originally going to row in Textile River Regatta on Sunday, but they cancelled the masters events in favor of running them as part of the US Rowing Master National Head Race at the same venue on Saturday.  So, I have one less day than I thought in the plan.  I used this as an excuse to cut out one of the 5 intervals.  Actually, 4 was plenty enough this morning and I was toast by the time I started the fourth.

Screen Shot 2015-09-29 at 10.01.42 AM Screen Shot 2015-09-29 at 10.01.14 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:52_|_2:59.8_|_103___|_17.5_|_09.5_|_114___|_w
01000_|_1500_|_06:26_|_2:08.7_|_176___|_27.3_|_08.5_|_163___|_m
02500_|_0500_|_03:03_|_3:03.4_|_056___|_18.3_|_08.9_|_131___|_r
03000_|_1500_|_06:27_|_2:09.0_|_178___|_27.6_|_08.4_|_171___|_m
04500_|_0500_|_03:19_|_3:18.8_|_059___|_17.8_|_08.5_|_129___|_r
05000_|_1500_|_06:29_|_2:09.7_|_176___|_27.1_|_08.5_|_172___|_m
06500_|_0500_|_03:16_|_3:16.0_|_059___|_18.1_|_08.5_|_139___|_r
07000_|_1500_|_06:32_|_2:10.8_|_184___|_28.1_|_08.2_|_175___|_m
08500_|_1600_|_09:53_|_3:05.2_|_193___|_19.5_|_08.3_|_130___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:52_|_2:59.8_|_103___|_17.5_|_09.5_|_114___|_warmup
06000_|_25:55_|_2:09.6_|_714___|_27.6_|_08.4_|_170___|_Main set
01500_|_09:38_|_3:12.7_|_174___|_18.1_|_08.6_|_133___|_rest meters
01600_|_09:53_|_3:05.2_|_193___|_19.5_|_08.3_|_130___|_cool down
10080_|_51:18_|_2:32.7_|_1184___|_23.1_|_08.5_|_149___|_Total

I hit my pace target in all the intervals except the last one.  In that one, I was pushing and pushing, but I had a lot of trouble getting the splits below 2:11.  I was even wondering if the speedcoach had fouled, but a check of the GPS data dispelled that notion.  The only other thing that might have slowed me down was that the SSW breeze was getting a little stronger, but I suspect that my legs were just toasted.

Looking at the rate chart you can see how the rate goes up in the turn.  It’s about 1000m into the rep for #1 and #3 and 500m into the rep in #2 and #4.  There were some real life disruptions in the reps.

In rep #1, when I went through the S-turn I came upon 2 pairs, a 4+ and a laucnh coming the other way.  I had to do some steering to avoid them.  This impacted rate and effort more that speed.

In rep #2, right near the end, I managed to cut too close to an area of weeds that protrudes into the travel channel and that screwed up a few strokes.

Rep #3 and #4 were pretty clean, but I was getting really tired.  In rep #3, I decided that 4 was enough.  Based on how my legs feel now, I think it was a good decision.

I haven’t done that many minutes in the AN zone for a while.  Ouch.

This afternoon, I think I will do a nice slow recovery 30r18 to try to get loose.

Tomorrow:  The taper starts and plan calls for 4×500 at race pace.  I may end up doing that as 4 x 2′ on the erg because the weather is going to be terrible.

Speaking of the weather.  This weekend the forecast is for the fringes of Tropical Storm Joaquin to be over New England with rain and 20mph winds from the Northeast.  That’s basically a pure headwind for the head races in Lowell.  Great.

Monday: Steady State Rate Ladders

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Lovely morning.  light mist on the water.  Low 50s.  No wind.  While I rowed, I spotted a bald eagle.  I saw him last week sitting on a branch.  This morning I saw him flying over the river.  Very impressive.

Plan:

  1. 4 x (1000m @ 16, 1000m @ 18, 750m @ 20) / 1′ rest
  2. No pace target, but I get sad when I go slower than 2:30
  3. HR Cap:  Hard cap at 150

Screen Shot 2015-09-28 at 4.22.58 PM Screen Shot 2015-09-28 at 4.22.47 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:40_|_2:53.3_|_093___|_16.4_|_10.5_|_117___|_w
01000_|_1000_|_05:04_|_2:31.8_|_083___|_16.4_|_12.0_|_135___|_16
02000_|_1000_|_04:56_|_2:28.2_|_090___|_18.2_|_11.1_|_140___|_18
03000_|_0900_|_04:16_|_2:22.5_|_086___|_20.1_|_10.5_|_148___|_20
03900_|_0100_|_00:37_|_3:05.5_|_008___|_12.9_|_12.5_|_138___|_r
04000_|_1000_|_05:04_|_2:32.1_|_083___|_16.4_|_12.0_|_138___|_16
05000_|_1000_|_04:57_|_2:28.4_|_092___|_18.6_|_10.9_|_147___|_18
06000_|_0740_|_03:35_|_2:25.5_|_072___|_20.1_|_10.3_|_151___|_20
06740_|_0260_|_02:39_|_5:05.0_|_036___|_13.6_|_07.2_|_121___|_r
07000_|_1000_|_05:10_|_2:35.1_|_085___|_16.4_|_11.8_|_132___|_16
08000_|_1000_|_04:56_|_2:27.9_|_091___|_18.5_|_11.0_|_144___|_18
09000_|_0600_|_02:53_|_2:24.1_|_060___|_20.8_|_10.0_|_149___|_20
09600_|_0100_|_00:53_|_4:25.5_|_010___|_11.3_|_10.0_|_116___|_r
09700_|_1000_|_05:11_|_2:35.7_|_085___|_16.4_|_11.8_|_126___|_16
10700_|_1000_|_05:02_|_2:31.1_|_094___|_18.7_|_10.6_|_143___|_18
11700_|_0900_|_04:22_|_2:25.4_|_089___|_20.4_|_10.1_|_150___|_20
12600_|_2480_|_13:55_|_2:48.3_|_243___|_17.5_|_10.2_|_130___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:40_|_2:53.3_|_093___|_16.4_|_10.5_|_117___|_warmup

04000_|_20:29_|_2:33.7_|_336___|_16.4_|_11.9_|_133___|_r16
04000_|_19:51_|_2:28.9_|_367___|_18.5_|_10.9_|_144___|_r18
03140_|_15:06_|_2:24.3_|_307___|_20.3_|_10.2_|_149___|_r20
11140_|_55:27_|_2:29.3_|_1010___|_18.2_|_11.0_|_141___|_

00460_|_04:09_|_4:30.4_|_054___|_13.0_|_08.5_|_122___|_rest meters
02480_|_13:55_|_2:48.3_|_243___|_17.5_|_10.2_|_130___|_cool down

04000_|_20:29_|_2:33.7_|_336___|_16.4_|_11.9_|_133___|_r18
04000_|_19:51_|_2:28.9_|_367___|_18.5_|_10.9_|_144___|_r18
03140_|_15:06_|_2:24.3_|_307___|_20.3_|_10.2_|_149___|_r20
11140_|_55:27_|_2:29.3_|_1010___|_18.2_|_11.0_|_141___|_

Mission accomplished. I was having fun trying to see how fast I could get the splits at r20 while keeping my HR at 150.   A good exercise in efficiency.  And I think the r16 parts could be potentially be counted as “strength endurance”.  The main thing that I am happy about is just respecting the HR cap.

Tomorrow:  last hard session before this Saturday’s race.

5×1500 / 5′ rest (Pace target: 2:10, Rate target 28)

Tuesday: 4 x 2500 / 5′ rest – Workmanlike workout

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Weather: cool, 55-60F, wind NNE 5mph (head wind going downriver, felt worse than it really was)

Plan:

  1. 4 x 2500 / 5′ rest
  2. rate target: 28
  3. pace target: 2:12
  4. Technique:  work on getting a good reach at the catch and crisp finishes with not much layback.

I’ve done this workout twice as part of the training plan.

  • July 21st: avg pace…2:14, rate: 24.7, avg HR: 167 (flat water conditions)
  • August 25th: avg pace…2:12.9, rate: 26.3, avg HR: 168 (flat water conditions)

So, today, I wanted to get another second off the pace, get the rate a bit higher and hopefully keep the level of effort, as shown by avg HR about the same.  Despite the light breeze, which slowed me down for half of the reps, I succeeded with the goals.

  • Today: September 22nd: avg pace: 2:11.1, Rate: 27.2, Avg HR: 167 (5mph NNE wind)

Screen Shot 2015-09-22 at 11.48.02 AM Screen Shot 2015-09-22 at 11.47.14 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0280_|_01:38_|_2:55.4_|_030___|_18.3_|_09.3_|_115___|_w
00300_|_2500_|_10:54_|_2:10.8_|_293___|_26.9_|_08.5_|_162___|_m head wind
02800_|_0500_|_03:31_|_3:31.2_|_058___|_16.5_|_08.6_|_124___|_r
03300_|_2500_|_10:42_|_2:08.5_|_292___|_27.3_|_08.6_|_168___|_m tail wind
05800_|_0400_|_02:56_|_3:40.1_|_050___|_17.0_|_08.0_|_135___|_r
06200_|_2500_|_11:16_|_2:15.2_|_307___|_27.3_|_08.1_|_169___|_m head wind
08700_|_0300_|_02:00_|_3:20.7_|_036___|_17.9_|_08.3_|_138___|_r
09000_|_2500_|_10:50_|_2:09.9_|_296___|_27.3_|_08.4_|_169___|_m tail wind
11500_|_1440_|_08:09_|_2:49.9_|_167___|_20.5_|_08.6_|_136___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00280_|_01:38_|_2:55.4_|_030___|_18.3_|_09.3_|_115___|_warmup
10000_|_43:42_|_2:11.1_|_1188___|_27.2_|_08.4_|_167___|_Main set
01200_|_08:28_|_3:31.5_|_144___|_17.0_|_08.3_|_131___|_rest meters
01440_|_08:09_|_2:49.9_|_167___|_20.5_|_08.6_|_136___|_cool down
12920_|_01:57_|_2:23.9_|_1529___|_24.7_|_08.4_|_157___|_Total

I forgot to start the speedcoach until after I finished my 1000m warmup, so that’s missing from the data.

The 1st and 3rd reps were mainly headwind, and the 2nd and fourth had the tail wind.  It felt like the wind was freshest during the second and third reps.  I was struggling with keeping the pace below 2:20 for the parts of the 3rd rep where there is no wind shadow.  I feel like I am getting a better idea of how to maintain a “constant effort” pace with a head wind and not burn myself out trying to hit the target splits.  Same thing for the tail wind sections.  The thing I liked to see was how similar the HR response was in reps 2,3 and 4.  I would have been a bit happier to see some red at the end of the fourth rep, but I guess I didn’t did quite that deep today.  I was pretty spent at the end of the workout though.

Very happy with the session overall.

Here is a map view of the 4 intervals.  1 and 3 into the wind, 2 and 4 with the wind.

2.5k

Tomorrow:  Steady state: 4 x 3000 / 1′ rest r20 (HR limit at 75% HRR)

Originally I had this planned with a cap of 80% HRR (157), but with the lactate test results I’ve been seeing, I want to ratchet down the intensity of the steady state stuff, so I would like to do about the first half of the session tomorrow as UT2 (< 143) and the other half in the lower part of UT1 (143 to 150).  I’m hoping that will help repair my aerobic capacity over the next couple of weeks.  I have plenty of intensity in the three hard sessions a week.  I think I’m being foolish to push the steady state stuff too hard.

I’d welcome opinions, should I do these steady state rows with an even lower cap?  Do them entirely as UT2?  I’d find that a real challenge and I would end up going VERY slow by the second half of the session, but if that is the best strategy, I’ll give it a try.

Monday: 15K steady state

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Sunny, cool (low 50s), wind N 6-8mph. This was a head wind heading down river.

Plan:

  1. 4x3K with short rests
  2. rate: ~20 spm
  3. pace: no target
  4. HR:  Keep it under 150, well under 150 if possible.

Screen Shot 2015-09-21 at 1.17.18 PM Screen Shot 2015-09-21 at 1.17.05 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1680_|_09:15_|_2:45.1_|_175___|_18.9_|_09.6_|_119___|_w
01700_|_2700_|_13:06_|_2:25.6_|_274___|_20.9_|_09.9_|_138___|_m
04400_|_3180_|_14:59_|_2:21.4_|_306___|_20.4_|_10.4_|_140___|_m
07580_|_2980_|_14:34_|_2:26.6_|_301___|_20.7_|_09.9_|_144___|_m
10560_|_2860_|_13:28_|_2:21.2_|_277___|_20.6_|_10.3_|_143___|_m
13420_|_1660_|_08:06_|_2:26.4_|_175___|_21.6_|_09.5_|_141___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01680_|_09:15_|_2:45.1_|_175___|_18.9_|_09.6_|_119___|_warmup
11720_|_56:07_|_2:23.6_|_1158___|_20.6_|_10.1_|_141___|_Main set
01660_|_08:06_|_2:26.4_|_175___|_21.6_|_09.5_|_141___|_cool down
15060_|_13:28_|_2:26.3_|_1508___|_20.5_|_10.0_|_139___|_Total

Very comfortable row.  Felt better when I finished than when I started.

Tomorrow:  4 x 2500 / 5′ rest r24.  Target pace: 2:15.

Friday: 16K steady state over HOCR course

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This might be the best week of the whole season in terms of weather.  Every day since last Sunday has been just about perfect.  Today was no exception.  Sunny, upper 60s, light wind from the SW only 1 or 2 mph, which was generally a tail wind heading down river.

Plan:

  1. 3K warmup, gradually getting up to 20spm
  2. 2 x 5K / 1′ rest over the HOCR course
  3. 3K cool down

Screen Shot 2015-09-18 at 12.06.36 PM Screen Shot 2015-09-18 at 12.06.18 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_2980_|_14:30_|_2:25.9_|_284___|_19.6_|_10.5_|_142___|_w
03000_|_5000_|_23:39_|_2:21.9_|_493___|_20.8_|_10.1_|_155___|_m
08000_|_0250_|_01:27_|_2:53.0_|_027___|_18.7_|_09.3_|_125___|_r
08250_|_5000_|_24:19_|_2:25.9_|_513___|_21.1_|_09.7_|_155___|_m
13250_|_3130_|_16:16_|_2:35.9_|_343___|_21.1_|_09.1_|_152___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
02980_|_14:30_|_2:25.9_|_284___|_19.6_|_10.5_|_142___|_warmup
10000_|_47:58_|_2:23.9_|_1006___|_21.0_|_09.9_|_155___|_Main set
00250_|_01:27_|_2:53.0_|_027___|_18.7_|_09.3_|_125___|_rest meters
03130_|_16:16_|_2:35.9_|_343___|_21.1_|_09.1_|_152___|_cool down
16360_|_20:11_|_2:27.0_|_1660___|_20.7_|_09.9_|_151___|_Total

There was tons of traffic on the river this morning.  Heading down river, at first I was going back and forth with a 2x.  They were doing pieces and paddling in between.  They would pass me during their pieces and then I’d pass them when they paddled.  Then we both caught up with a group of 3 or 4 singles that seemed to speed up as we got to them.  That is what pushed me above the cap.  On the Charles, there always seems to be a bridge coming up and you need to decide if you will try to pass before the bridge or tuck in behind until after the bridge.  The first bridge, I tucked in behind.  That’s the brief slow down to 2:50 or so.  Other wise, I pushed to get clear ahead.  If I trained on this stretch of river all the time, I would have to break the habit, or I would never train at the right intensity for steady state workouts!

Coming up river, I was in the company of 4 women’s collegiate eights.  They were doing pause drills and other stuff, so we were roughly the same pace for most of the way up the HOCR course.  But that also was a motivator to try to keep the pace up.  I’d rather row in the clean water ahead than the choppy mess that 4 boats and 2 launches leave behind.  They did pass me with about 3K to go, and it was pretty miserable for about 1km after that with the wakes bouncing off the sides of the river, which is pretty narrow up there.  I finally fell far enough behind that the water was reasonable for the last 2K or so.

Tomorrow:  4×20’/1’r on the erg at 180W with lactate tests

Let this be a lesson for me: Read the plan carefully —> A whole lot of 20 stroke sprints

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Another glorious morning to be on the water.  Sunny, upper 60s, basically no wind.  Three boats from Brandeis plus a launch were out, but they were finishing as I was getting going.

The plan:

Per the training plan…

5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets

When I read that last night, I decided that it meant that I should row

  • 5 – 20 strokes bursts at 32 with 10 stroke paddle between each
  • 8 minute rest
  • 5 – 20 stroke bursts at 34 with 15 stroke paddle between each
  • 8 minute rest
  • 5 – 20 stroke bursts at 36 with 15 stroke paddle between each

Of course, what happened on the water was completely different.  I did my first 5 bursts and felt pretty good.  I started paddling my 8 minute rest, and decided to do a couple more 20s.  I did 2 more, and then I had a moment of complete confusion.  I decided that I must have misread the training plan, and the “correct” workout was actually this:

  • 3 sets of
    • 5×20@32/10 off + 5×20@34/15 off + 5×20@36/20 off
  • 8 minutes of rest between each set

This was a murderous change.  First, I didn’t have enough river to do all 15 bursts in each direction, so I ended up shaving off a couple of 20s at the end of each set.  Second,  That’s a lot of fast rowing!  It nearly killed me!

After I finally got to work and did some work, and got a spare moment, I went back to look at the post on Sander’s blog to figure out whether my initial or subsequent interpretation was correct.

The workout is an adaptation of a session that Sander posted here.

Here is the original form of the workout:

This is another one from my personal list of interesting workouts that I collected over the years. It says:

3x(5×30″)/R8 (1) 30″/30″ @36spm, (2) 30″/45″ @ 38spm, (3) 30″/60″ @40spm

So three sets of 5 times 30 seconds of hard work, with mini rests that get longer for the higher stroke rates. Eight minutes rest between the sets. This is the first time I am doing it this season and I am not sure whether the stroke rates weren’t originally intended for the double or even the quad, so I lowered the target spm by 2.

I changed it from being time based to be stroke based, just because it’s easier for me to count strokes than watch the clock, but it’s pretty clear that it seems to indicate that you do 3 sets of 5, with 8 minutes between sets.  To dispell any doubts, he also posted a chart of his results for the workout:

Yep, 3 sets of 5.  What a painful error.  Anyway, it’s over now, and I’ll never make that mistake again.

So, given what an over reach the workout was, here’s how it went.

Screen Shot 2015-09-17 at 12.17.57 PM Screen Shot 2015-09-17 at 12.17.40 PM

So, I setup the speedcoach to record stroke data.  So it logged pace, rate and distance on every stroke, versus every 20m like I usually do.  Looking at the speedcoach data, I started cheating the stroke counts.  A lot of the 20s were actually 19s or in some cases even 18s.  Since I didn’t take many strokes during the rests, they don’t really show up, but you can see where the rate decreases in the SPM chart.  I basically had enough river to squeeze in 2 reps at r36 before I ran out of river.

The other thing is that I ran out of speedcoach memory right after I finished the main set.  The memory holds 1500 strokes, and I finished my last interval with stroke number 1449, so my 1km cool down was not stored.  No great loss.

Here is a summary by rate of the intervals.

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03774_|_19:45_|_2:37.0_|_406___|_20.6_|_09.3_|_132___|_warmup
03119_|_21:50_|_3:30.0_|_423___|_19.4_|_07.4_|_162___|_rest meters
00242_|_01:25_|_2:56.7_|_051___|_35.8_|_04.7_|_138___|_cool down (plus another 1km)

02590_|_10:15_|_1:58.7_|_309___|_30.2_|_08.4_|_162___|_r32
01714_|_06:44_|_1:57.9_|_216___|_32.1_|_07.9_|_163___|_r34
00710_|_02:40_|_1:52.9_|_094___|_35.2_|_07.6_|_163___|_r36
05014_|_19:39_|_1:57.6_|_619___|_31.5_|_08.1_|_162___|_All intervals

So, I guess I can’t be too unhappy with 5km rowed a sub-2:00 pace.  But it’s amazing how fast you lose your touch to row at higher rates.  I was very sloppy, and the acceleration curves looked just horrendous, even though I wasn’t even able to get up to the target rates except in the very middle of most of the reps.

I’m kind of tired now.

Tomorrow:  Steady state on the HOCR course. r20, light and fluffy

The featured image is a picture I took this morning of a Blue Heron standing on a floating log in the lagoon where I launch.  Behind it is the Newton Marriott hotel, and in the foreground, some of the canoes that you can rent where I launch.  The weeds are thicker in this direction, but the whole lagoon is pretty weed choked at this point of the year.  I gets a bit better as the water cools down.

Wednesday: Light and fluffy – 14km steady state at r20

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Another glorious morning!  Temperature was in the mid 60s.  It was dry and clear.  When I first started there was a thin mist clinging to the river, only about 6 inches or so.  Very cool to row through.  You could fleetingly see the air turbulence in the mist as you rowed through it. When I started it was flat calm, but a gentle wind from the northwest, maybe 2 mph or so.  Just enough so I noticed the difference in the way the boat felt.  Downstream, it felt very light, upstream it felt a bit heavier.  It was the kind of morning that made me very happy that I took up rowing, just to be out in it.

As a bonus, I got to whack, not one, but two swans on the ass because they did not clear my path quickly enough.  Pretty to look at, nasty as hell, those swans.  They shook their tail feathers vigorously at me as I paddled away smugly.

Oh yeah, back to the training.  The plan:

  1. 4x3000m / 1′ rest (that’s the length of the really rowable part of my river.  1′ is just enough to turn the boat around)
  2. Rate: r20
  3. Pace: no target, but I get sad when it’s slower than 2:30
  4. HR cap: 75% HRR (150)

The priority for me today was to row to the HR cap.  This was made a bit more challenging by a slightly wonky HR monitor pickup, but worked out well.

Screen Shot 2015-09-16 at 9.13.41 AM Screen Shot 2015-09-16 at 9.13.56 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_06:06_|_3:06.8_|_107___|_17.5_|_09.2_|_107___|_w
01000_|_2800_|_13:12_|_2:21.5_|_271___|_20.5_|_10.3_|_138___|_m
03800_|_3020_|_14:30_|_2:24.0_|_294___|_20.3_|_10.3_|_143___|_m
06820_|_3000_|_14:21_|_2:23.5_|_291___|_20.3_|_10.3_|_147___|_m
09820_|_3000_|_14:47_|_2:27.8_|_301___|_20.4_|_10.0_|_149___|_m
12820_|_1060_|_05:55_|_2:47.2_|_122___|_20.6_|_08.7_|_145___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_06:06_|_3:06.8_|_107___|_17.5_|_09.2_|_107___|_warmup
11820_|_56:50_|_2:24.2_|_1157___|_20.4_|_10.2_|_144___|_Main set
01060_|_05:55_|_2:47.2_|_122___|_20.6_|_08.7_|_145___|_cool down
13860_|_08:51_|_2:29.0_|_1386___|_20.1_|_10.0_|_141___|_Total

I guess the perfect temperature and flat water were conducive to rowing fast.  The first leg downstream, I was holding about a 2:20 pace with my HR solidly in the UT2 range.  After that, it gradually crept up to 150 and then I slowed down to keep it there.  The last leg up river there might have been a bit more wind, or more likely I was just starting to get tired and row less efficiently.

Tomorrow:  Things get a bit more intense.  It’s short rest interval day.  The training plan calls for some higher rate work.  It’s a workout adapted from Sander’s suggestions for 1km racing.

5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets

Even though it is head racing season.  I want to get some higher rate rowing in once every couple of weeks to keep my timing together and work on keeping my strokes light and crisp.

Featured image credit:  http://static.panoramio.com/photos/large/42171760.jpg

Tuesday: 5x2K / 500m rest – Boom

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Weather:  cool (60F), sunny, light wind from the west, maybe 2-4 mph.

Plan:

  1.  5 x 2000 / 500m rest (roughly 5 minutes)
  2. rate target: 28 spm
  3. pace target: 2:12

Screen Shot 2015-09-15 at 11.17.59 AM Screen Shot 2015-09-15 at 11.17.29 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:20_|_2:43.3_|_095___|_17.8_|_10.3_|_121___|_w
01000_|_2000_|_08:28_|_2:07.1_|_224___|_26.4_|_08.9_|_160___|_m
03000_|_0500_|_03:23_|_3:23.4_|_057___|_16.8_|_08.8_|_124___|_r
03500_|_2000_|_08:37_|_2:09.2_|_232___|_26.9_|_08.6_|_166___|_m
05500_|_0500_|_03:46_|_3:45.9_|_069___|_18.3_|_07.2_|_128___|_r
06000_|_2000_|_08:38_|_2:09.4_|_232___|_26.9_|_08.6_|_168___|_m
08000_|_0500_|_03:27_|_3:27.3_|_061___|_17.7_|_08.2_|_130___|_r
08500_|_2000_|_08:42_|_2:10.4_|_238___|_27.4_|_08.4_|_170___|_m
10500_|_0500_|_03:35_|_3:35.3_|_066___|_18.4_|_07.6_|_128___|_r
11000_|_2000_|_08:47_|_2:11.8_|_236___|_26.9_|_08.5_|_168___|_m
13000_|_3260_|_18:05_|_2:46.4_|_369___|_20.4_|_08.8_|_141___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:20_|_2:43.3_|_095___|_17.8_|_10.3_|_121___|_warmup
10000_|_43:12_|_2:09.6_|_1162___|_26.9_|_08.6_|_166___|_Main set
02000_|_14:12_|_3:33.0_|_253___|_17.8_|_07.9_|_128___|_rest meters
03260_|_18:05_|_2:46.4_|_369___|_20.4_|_08.8_|_141___|_cool down
16240_|_20:49_|_2:29.3_|_1879___|_23.3_|_08.6_|_151___|_Total

Holy shit!  That went well.  Comparing the stats from last time on the 5x2k

  • Avg Pace: 2:09.6 (2:12.9)
  • Stroke rate: 26.9 (25.9)
  • Avg HR: 166 (169)

I certainly faded a bit in the last two reps.  In the last rep especially, I just couldn’t get the boat moving in the middle of the rep.  I was having paranoid fantasies about weeds on the fin and mythical head winds in the whole middle 1000m.  Once I got to about 500m left to go, I started pushing harder and counting down the strokes.  That helped pull the avg pace down a bit.

Tomorrow:  The plan calls for 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR).  That would be a HR cap at 157.  I think I will row to a 75% HRR cap instead (150).  Should be interesting trying to keep the rating up, the strokes long, and the pressure light.

Monday: Easy Rate Ladders

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It felt like fall this morning.  Sunny, cool (55F), a bit of breeze from the SW at about 8mph.  This was a stiff headwind while rowing upriver and a tail wind going down river.   SW and NE are really the only two wind directions that are not mostly sheltered  on the river.  It was a challenge to row lightly enough into the wind to make progress and keep HR in check.

Plan:  My training plan called for:

Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest

But, based on how high my lactates got in my test on Saturday, even while my HR as reasonably low, I decided to drop the rate by 2 and try to keep the session more focused purely on endurance.  I also shortened the rests.  I took the full 2 minutes between the 2nd and 3rd piece, otherwise I just turned and went.

So, as executed it was:

Rate Ladder 4 x (1000 @ 16, 1000 @ 18, 900 @ 20) / 1′ rest

Screen Shot 2015-09-14 at 12.45.19 PM Screen Shot 2015-09-14 at 12.45.02 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:09_|_2:37.8_|_081___|_15.7_|_12.1_|_118___|_w
01000_|_1000_|_04:55_|_2:27.5_|_081___|_16.5_|_12.3_|_132___|_16
02000_|_1000_|_04:46_|_2:23.1_|_087___|_18.2_|_11.5_|_141___|_18
03000_|_0900_|_04:09_|_2:18.6_|_084___|_20.2_|_10.7_|_148___|_20
03900_|_0100_|_00:34_|_2:49.5_|_007___|_12.4_|_14.3_|_132___|_r
04000_|_1000_|_05:13_|_2:36.3_|_086___|_16.5_|_11.6_|_140___|_16
05000_|_1000_|_05:05_|_2:32.6_|_093___|_18.3_|_10.8_|_147___|_18
06000_|_0900_|_04:26_|_2:27.9_|_091___|_20.5_|_09.9_|_154___|_20
06900_|_0100_|_00:33_|_2:45.0_|_008___|_14.5_|_12.5_|_135___|_r
07000_|_1000_|_04:56_|_2:27.8_|_082___|_16.6_|_12.2_|_141___|_16
08000_|_1000_|_04:52_|_2:25.8_|_089___|_18.3_|_11.2_|_150___|_18
09000_|_0900_|_04:15_|_2:21.7_|_085___|_20.0_|_10.6_|_155___|_20
09900_|_0100_|_00:37_|_3:04.0_|_009___|_14.7_|_11.1_|_142___|_r
10000_|_1000_|_05:20_|_2:40.1_|_089___|_16.7_|_11.2_|_146___|_16
11000_|_1000_|_05:12_|_2:36.2_|_096___|_18.4_|_10.4_|_152___|_18
12000_|_0900_|_04:33_|_2:31.9_|_093___|_20.4_|_09.7_|_155___|_20
12900_|_1140_|_06:25_|_2:48.8_|_121___|_18.9_|_09.4_|_139___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:09_|_2:37.8_|_081___|_15.7_|_12.1_|_118___|_warmup
00300_|_01:44_|_2:52.8_|_024___|_13.9_|_12.5_|_137___|_rest meters
01140_|_06:25_|_2:48.8_|_121___|_18.9_|_09.4_|_139___|_cool down

04000_|_20:23_|_2:32.9_|_338___|_16.6_|_11.8_|_140___|_r18
04000_|_19:55_|_2:29.4_|_365___|_18.3_|_11.0_|_148___|_r18
03600_|_17:24_|_2:25.0_|_353___|_20.3_|_10.2_|_153___|_r20
11600_|_57:43_|_2:29.3_|_1056___|_18.3_|_11.0_|_146___|_main set

You can see the difference between headwind and tail wind.  It was a pretty consistent 9 second delta.  I’d guess the headwind was about a 6 second impact and the tailwind was a 3 second benefit.

But, I was really happy with how I managed to lighten up at higher stroke rates to keep my HR reasonable.  You can see it most clearly in the r20 sections with the plateau at 155.

Tomorrow:  Hell day…5 x 2000 / 5′ rest r28. Pace target 2:12