An extraordinary morning. We launched around 5:40am. The sun wouldn’t be up for another hour, but it was crystal clear and there was a beautiful full moon out so it was way easier to see where we were going. There was a very light breeze from the west, which is basically a cross wind. It was light enough that the water was just barely rippled. It was an extraordinary feeling rowing in the dark on perfectly flat water. I felt like I was flying.
I got the replacement rigger for my fluid on Wednesday, and I spent a hour or so getting it installed yesterday. It took a bit of work to get the rigging right and I was sure that it was right. I always worry that I might have missed something.
- 5 x 1500 / 5′ rest
- rate: 25-28
- pace: 2:15
- HR limit: none
- Technique: knees together at the catch, limit layback, crisp finishes
I started out with about 1.5K of drills.
- arms only
- arms abd back
- quarter slide
- pause at finish
- pause at half slide on recovery
From there, I did about 500m of steady pressure at about r20.
Through this, I was annoyed to see that technology was failing me today.
- My speedcoach battery was down to one bar
- My HR sensor seemed to be stuck at 96 bpm
- My EmPower oarlock wasn’t registering any power or angle readings
I didn’t want to take the time and effort to try to figure out what was wrong, I decided to just do the workout using pace and rate.
I started the first interval right after I got through the narrows. I was pleased to see the pace drop down to about 2:15 and hang there. The setup of the boat felt good. I was well set, and it felt like the boat was accelerating nicely. After about 60 strokes which was about 500m, I started to notice that it was hard work. But, the level of effort felt very sustainable. I continued through another 60 strokes, two thirds done, and I felt even more strongly that the effort level was pretty close to right for a head race. I finished right as I passed into the cove at the south end of the lake.
I paddled the rest of the way into the cove and turned around. I hung out and waited for the quad that launched behind me to get there. I noticed that I was right on 4000m, so I took off for the next interval, heading north. This one was a little faster. I guess the cross wind was a bit against me in first one and behind me in this one. This one stung a bit more, but at the end, I was counting down remaining strokes, I could have kept going.
After the second interval, I rowed a quick loop to make sure that I would have enough lake at the end. As I looped around, I had to dodge a eight coming north. I think I spooked the cox a bit. But this was pretty good because it gave me something to chase for the third interval.
I started this interval about 500m south of the narrows. I could see the white light on the stern of the 8 and it looked like I was gaining on them. I passed through the narrows and took a line towards the eastern shore so I would give the 8 enough room. The rest of the interval, I continued to gain on them and I was about even with them when I hit the end of the interval.
I paddled to the north side of the route 9 bridge and started the fourth interval. My legs were a bit more tired now, and I noticed that I was rating a bit higher. I also noticed that 28 felt good. I didn’t feel rushed or sloppy. That made me happy. I was feeling some distress by the end of this interval. I’m not sure how much further I would have liked to go beyond the end of this one. The last 200m of this interval took me right in front of the docks of the QRA. I ended up closer to them that I like to go because I wasn’t paying close enough attention to my line. But I got to watch about 40 rowers watching me as I did my last 100m. It was certainly incentive to keep my finishes clean and not look as gassed as I actually was.
I paddled to the north end of the lake and turned around. I ended up paddling an extra 100m to get lined up right and started the interval heading south. It was the fifth interval, so my legs were pretty empty, but I was still able to get down to the target pace. When I got to the last 500m, I started to bring the rate up and counted through the last 60 strokes. I was glad it was over, but it wasn’t a near death experience.
After this, I looped back to go find the quad. When I found them, I turned again, and we did a quick 500 piece back toward the dock.
This was a really fantastic workout.
Workout Summary - media/20171006-131833-96782o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|14147|84:53.0|03:00.0|000.0|22.1|0.0|000.0|07.5 W-|08293|36:57.0|02:13.7|000.0|26.5|000.0|000.0|08.5 R-|05855|47:56.0|04:05.7|000.0|18.2|000.0|000.0|05.5 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|01547|06:58.0|02:15.1|000.0|24.6|000.0|0.0|09.0 - down lake 02|01543|06:54.9|02:14.5|000.0|26.0|000.0|0.0|08.6 - up lake 03|01541|06:50.0|02:13.0|000.0|27.1|000.0|0.0|08.3 - chasing the 8 04|01540|06:52.2|02:13.8|000.0|27.1|000.0|0.0|08.3 - past QRA 05|01547|06:45.9|02:11.2|000.0|27.9|000.0|0.0|08.2 - heading south 06|00575|02:36.0|02:15.7|000.0|25.5|000.0|0.0|08.7 - bonus piece!
Tomorrow: Steady State coastal row.