Monday: 2′ Intervals OTW

May 1, 2017May 3, 20176 Comments

Weather: Cool and misty. Around 45F. A little bit of wind, head wind when going upstream generally. After Saturday in Wellfleet, I have a new standard for wind and waves. 😉

Plan:

2′ On /2′ Off
3 sets of 4 intervals
Each set at 22, 24, 26, 28 spm

As I set off from the dock, I noticed how much more cramped I felt at the finish than I did in my Alden. I turned around and headed back to the dock and moved the footstretcher 2 cm toward the bow. I noticed the change immediately and I felt a lot more comfortable at the finish.

I rowed the 1km out to the start point and I set off. The 22 was easy, so I only took 1 minute of rest. After the 24, I was starting to feel it so I took the full 2 minutes. This setup worked pretty well. I was pretty gassed at the end.

Workout Summary - media/Fusion_20170502-211209.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09687|54:00.0|02:47.2|172.2|22.5|151.1|179.0|08.0
W-|05553|24:00.0|02:09.6|246.8|25.5|158.4|176.0|09.1
R-|05345|37:06.0|03:28.2|108.4|20.2|145.3|176.0|08.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00007|00:00.0|00:00.0|000.0|08.5|102.0|102.0|00.0
01|00458|02:00.0|02:11.0|198.3|22.5|153.1|160.0|10.2 - tail wind/curr
02|00467|02:00.0|02:08.4|242.9|24.5|158.6|165.0|09.5
03|00491|02:00.0|02:02.1|266.5|26.5|160.5|169.0|09.3
04|00500|02:00.0|02:00.0|279.3|28.0|162.5|173.0|08.9
05|00437|02:00.0|02:17.4|216.7|22.8|150.1|165.0|09.6 - head wind/curr
06|00442|02:00.0|02:15.8|240.3|24.8|160.8|169.0|08.9
07|00459|02:00.0|02:10.7|231.6|26.7|164.3|173.0|08.6
08|00463|02:00.0|02:09.6|274.4|28.1|164.8|176.0|08.2
09|00451|02:00.0|02:12.9|235.3|22.6|146.2|165.0|10.0 - tail wind/curr
10|00469|02:00.0|02:07.9|272.0|25.3|158.0|170.0|09.3
11|00448|02:00.0|02:14.1|228.9|26.3|159.2|171.0|08.5 - head wind/curr
12|00462|02:00.0|02:10.0|275.2|28.4|162.6|175.0|08.1

This shows some of the power of the interval editor on rowsandall. By isolating each interval, you can see how much the wind and current was effecting pace. Compare intervals 1,5, and 9. In # 1, I was in a tail current the whole way. In #5, I was against the wind and current for the whole interval. In #9, I started in a dead end section and finished with a tail current. You can see that in the variations in pace. More interesting was how I was working at higher powers in each one of them. Look at the consistency of power at r28. 275 to 279W. But the pace was 2:00 with the current and 2:10 against!

To look at the effect of moving my feet, I compared this workout with the a rate ladder workout I did back in April. This workout was at r18,20,22 and 24, so I plotted a few parameters versus stroke rate to see what changed.

Effective stroke length: Improved about 2-4 degrees
Slip: roughly the same, strongly correlated with stroke rate.
Catch angle: Maybe a little higher. I was surprised, I would have thought 2cm would have caused a bigger change.
Wash: 2-4 degrees better. This where the longer effective length came from. By giving myself a little more room, I could tap down better.
Finish: I was expecting this to get smaller since I moved my feet, but it didn’t change all that much.

I am like the new foot position, and I like being able to correlate it with a single parameter (wash) that got better.

Good workout. It’s fun to row hard sometimes.

More catching up.

April 16, 20174 Comments

Last time I posted was April 5th. It’s been a while. Work has been keeping me very busy and I’ve been struggling to find time to workout, just not enough time to keep good records. Which is a shame because I’m trying to remember what the heck I did way back on the 6th.

Thursday, 6 April: Flew out to San Diego on the 7:30AM flight. No training. Flew home on the red-eye.

Friday, 7 April: Worked from home. Felt really beaten up from the flight. No training

Saturday, 8 April: Slept for a very long time, nearly 11 hours. I had to drive all over to try to organize what to do with my late father’s possessions. No training. I think this might be the first time I’ve taken three days off in a row in a long time.

Sunday, 9 April: A glorious morning. I took my boat out to Worcester for a row with my friends at Lake Quinsigamond Community Rowing. It was an exciting day for us. We bought a used WinTech Double from Saugatuck over the winter and today was the inaugural row. I was in my single, Joe was in the new (to us) double with Gretchen, and we also boated a quad.

The northern end of the lake was off limits because it was being used for a collegiate regatta. We snuck a little ways up the lake before things got going, but otherwise stuck to the southern 2/3.

I wanted to try rowing a bit harder with the Empower oarlock, so I decided to do rate ladder workout.

4′ @ 18
3′ @ 20
2′ @ 22
1′ @ 24
Repeat 4 times.

This was much harder work than it should have been.

But it was delightful. I used the speedcoach mainly to look at effective length, which was darn short.

I’m still trying to figure all this stuff out, so here’s a bunch of charts over the distance and versus stroke rate. I blanked out the rest strokes from all of it.

After I got back to the dock, Joe asked me if I wanted to take a short spin in the new double. I sure did! It’s a big improvement from the vespoli we rowed last year.

Monday, 10 April: Back down in Newton on the Charles. Sunny and nearly 50F. Back to steady state work. My hands were a mess. Blisters on blisters. I decided to keep working on technical stuff like maximizing effective length.

I was rowing at at a consistent (albeit slow) power, dropping off about 10 watts during the session. The interesting thing to me was how much the current effected things. There was very little wind for the first half. A bit of breeze picked up in the second half which was a tail wind for the downriver and had wind upriver. The current was essentially making me 0:05/500 faster going downriver and 0:05 slower going up river. And even more is certain places.

Power and work per stroke faded a bit over the workout as I stayed under my HR cap.
Length was reasonably consistent, effectively length faded.
Catch and slip was very consistent.
Finish and Wash told a real story. The wash went through the roof as I did my last 4K up river. I was not watching wash on the display and it got really bad toward the end.

Tuesday, 11 April: I had a meeting at 8:30 so I had to be quick. I still wanted to get out on the water. My hands continued to be an issue. More light technical rowing. I managed to forgot to start the speedcoach again.

Wednesday, 12 April: Another day, pressed for time. Today, I decided to stick to technique stuff. I did one of my favorite workouts.

2 minutes square blade
2 minutes alternating square and feathered
2 minutes feathered
keep repeating

Thursday, 13 April: Steady State. Watching wash on the speedcoach.

My technique was better today.

Friday, 14 April: Rest day

Saturday, 15 April: Down on the cape. Busy all day. Just popped down to the basement for a quick 10k.

Sunday, 16 April: Still on the cape. 60 minutes at 180W.

Wednesday: 15km OTW

April 5, 2017April 7, 20172 Comments

Weather: Cold and misty. Around 37F. Wind 3-5 mph from the North. This was a head wind heading down river and a bit of a tail wind going up river.

Plan for the workout was the same as Monday. Focus on technique and learn how to incorporate feedback from the EmPower oarlock into really focused practice.

I also wanted to experiment with the idea of using my phone with RIM to complement the speedcoach display. So, I hooked up my HR monitor to my phone instead of the speedcoach.

I spent the whole workout looking at the work per stroke screen and trying to keep my drive length greater than 100 degrees.

It was another really joyful row. Up and down the river a couple of times focusing on form versus pace. By having my HR on the RIM display, I was able to watch and try to keep the intensity in the aerobic zone. I let it go a bit higher if I was comfortable and working on technique.

So, now I had one set of data on the phone and one set of data on the speedcoach. How do I put them together. Well, it turns out that rowsandall.com has a feature called “Sensor Fusion”. This feature let’s you take specific fields from two different data sources, align the start points manually, and create a workout entry that combines the two. In the plot below, the SPM comes from RIM, and so it goes to the very beginning. The pace and power comes from the speedcoach, and I started that about 6 minutes into the row.

There are some interesting features in the power part of the summary plot. The blue bars showing the higher power levels are when I needed to apply a lot of port pressure to go around a turn in the river.

The pace shows the effect of the current. Today is was a good 10 seconds difference on pace. Notice how consistent the power is, even though the pace is very different.

It’s going to take a while to really know how to use all the data I’m getting. Here’s a sampler. A few thoughts..

Power is lower than I was expecting at 154W avg.
Finish angle was consistent, but Wash got progressively worse
Catch and slip were remarkably consistent
Effectively drive length is a short 80 degrees. This is probably driven mostly by critical body dimensions (like my stubby legs), but it will pay dividends if I can figure out how to get a longer drive angle and less wash at the end.

I finished up and put away my boat. When I looked in the car window at my reflection, I could see that a nice layer of dew had formed on my hat because it was so misty.

Today (Thursday), I didn’t have a chance to workout. I caught the morning flight from Boston to San Diego, had a few customer meetings, and now I’m on the red eye heading home. I’m going to pick up my boat on my way home from the airport and I might be able to go for a row in the afternoon. Otherwise, it’ll be another easy hour on the erg.

Monday: Back On The Water!!!! 15km

April 3, 2017April 6, 20171 Comment

Weather: Cold and Sunny. About 35F. Basically no wind. A beautiful morning.

Today was all about just getting back in the boat and trying out my new toys.

New iPhone, case and mount –> running RIM

New Speedcoach GPS (Model 2)

New EmPower Oarlock

The iphone case and mount worked great. Much more rigid than the mount that I was using last year (and considerably cheaper). I got them from Quad Lock.

The empower oarlock and HR monitor paired with the Speedcoach very easily. I had done the angle calibration on Sunday. The force calibration was easy and quick.

I was off the dock within 20 minutes of getting there. The river is really high right now. Right up to the top of the dock, and the current is visibly faster than normal. I was the only person out on Monday morning. I had a beautiful morning all to myself.

Our population of swans seems bigger this year. There was a pretty good number of cygnets last summer. I think they’ve grown up and returned. Pretty to look at, but additional obstacles to row around.

I did my normal row, about 15km. Starting at the docks, I row 4km downstream. The first km is winding and slow. After that, it’s lovely flat water and mostly straight for 2km. Then I go under a narrow bridge and the last km is out across a small basin before the Moody Street Dam. It’s a beautiful row and I was so happy to be back outside, enjoying the morning.

After I turn at the dam, I row back upstream. This time of year, I row up into a long cove instead of completely retracing my steps. There are some nice houses along the cove, and I get a little more distance. It’s about 3km from the dam to the end of the cove. Then I spin, and head back down river to the dam. Finally, I turn back up river and row the 4km back to the dock.

The first and last km where it’s winding I think of as the warmup and cool down.

Now, for the toys. I loved rowing with the EmPower Oarlock. I tried out all the skill screens. There are screen to show catch and with slip, finish angle with wash, power, and work per stroke. I used one screen for each of the 3km sections. Unfortunately, I was enjoying the row so much that I didn’t notice that I had forgotten to start the speedcoach. The way the speedcoach works, it gives you a live screen, but just doesn’t accumulate data if it isn’t started. Of course it does say “stop” right in the middle of the screen, but I just didn’t notice that. I hope I don’t make the mistake again, I’m sure I will.

Of course, since I am obsessive enough about data that I run redundant systems, I had the whole row recorded with the Rowing in Motion app on my phone.

The skill screens on the Speedcoach are great, but I was bothered that I wasn’t able to keep an eye on my Heart Rate while I had those displays up. I know from reading the NK materials that this was a concious choice to limit the chances of information overload, but I find it pretty easy to focus in on on number in a display and only look at other ones every few strokes. I wish that HR and SPM were visible on the skill screens.

But, I have a solution to my problem. Since I am running RIM anyway, I can get that info from my phone while I use the speedcoach for technique feedback. The great part about that is rowsandall provides a cool feature to let me smoosh the data from RIM and Speecoach together before I analyze it. (More about that in my next post).

Based on that conclusion, I will most likely pair my HR monitor to my phone and use the RIM display to show pace, HR, SPM and time. I’ll stick to skill screens on the speed coach, unless I’m doing a workout where I want faster pace feedback, like short sprints.

4-3a

You can see effect of the current on pace. It was about 10 second delta

Here’s a view of just the speedcoach data for the last 30 minutes of the row.

And here’s a stroke profile for the section from 2000m to 2600m

4-3b

I need to double check the angle calibration before I draw any conclusions from this.

I did a quick very of effective drive length and work per stroke to get a baseline.

4-3d

The effective drive length has got me worried, so I wanted to compare it to total length.

I think I have some work to do to get a longer drive.

I also just looked a power for this chunk.

It’s lower than I would have expected. I guess I have some work to do on strength and fitness too!

So. Much. Data. 🙂

Sunday: 6 x 750 / 4′ rest on Quinsig

June 26, 2016June 26, 20163 Comments

It was a lovely morning. Temperature started around 65F and was 75F by the time we finished. Wind was light from the south, about 2mph with gusts to 5 mph. It seemed to be strongest during the first 3 intervals (2 with head wind and 1 with tail wind) and then died down. Very sunny, I was glad I wore a hat.

The plan for today was hard intervals.

6 x 750
4 minute rests
standing starts
rate: original plan was to start at 26 and work my way up. But I changed my plan when I was able to tempt Bob from my club to do the 750s with me. So, no rate cap.
pace: As close to 2:00 as I could manage without dying
technique: Work on getting a clean start, and rowing clean and light. Try to keep the blades off the water.

When I launched, the HR was working on CrewNerd, but not the Speedcoach. Then the Crewnerd HR blinked out. Time for a new battery.

We started with a warmup for about 1500 meters or so. Some 10 strokes bursts, and then a few practice starts. Once we were past the narrows, We set up for the first interval. I setup Crewnerd for the workout. I guess I must of splashed a bit in my start, because a drop of water strategically hit the crewnerd screen right in the right place to take me to the “Live Tracking” screen. So, I didn’t have a view of how many meters remained. Since I was responsible for the interval distance for both me and Bob, I counted out strokes, and when I got to 95, I called it done. Turns out I stopped about 10 meters short.

Looking at the weather data, it seemed like the wind was very light, but it was hard to get down to target pace. A 2 mph wind is about 1m/s. This will add about 3 seconds onto the split. It felt more like a 6 second adder.

The second interval was unremarkable. Still the light but pernicious headwind. And it really hurt! If the goal of this workout is to provoke the lactate wave, it was certainly doing it’s job. I felt like I was going to shit myself after this interval.

Now we turned and headed up lake. By now we had calibrated how much time to leave between us starting so that we would finish just about even. This ramped up the level of intensity. The third interval was nice and fast with a bit of tail wind.

The fourth was interrupted at 400m by a gigantic, boat stopping wake. We picked it back up and did 250m to finish it off after the wake had rolled through.

The fifth and sixth were just damn painful, which was the point. To provoke the lactate wave, and push through it. In each of the last two, the wave hit at about 400m, and I just counted down the strokes to the end. Each of them took 91 strokes.

From there, we paddled to the north end of the lake, with square blades. Then we spun, I took my feet out of the shoes and worked on nice clean finishes for the 2500m back to the boathouse. I was really tired.

The whole workout, pace and rate, from the speedcoach.

The fifth and sixth intervals. I need to remember that the pace gets messed up at 10m per point and use strokes for hard workouts.

Tomorrow: Steady State rate ladders

Monday: Easy Rate Ladders

June 13, 20164 Comments

Weather: Sunny, upper 50s, Windy! Sustained winds around 10mph, with gusts to 20. Shifting around between the west and the north.

Rowing on the upper charles from newton down to Waltham. In my wonderful Fluid.

Plan:

Rate Ladders (3’/2’/1′)
Rate: 17 / 19 / 21
Pace: Completely useless with the shifty wind
Technique: Work on getting way out at the catch and slowly squaring the oars at the catch.

I used Crewnerd with the Dual Skypro XGPS160

This unit provides a 10Hz update rate for GPS information to the iPhone over bluetooth. This is 10x faster than the internal GPS of the iPhone. This is a good thing because pace changes should be reflected more quickly and accurately in CrewNerd. If you are getting updates that quickly, you can turn down the smoothing from ~100m to ~20m and the annoying lag is a lot better and with the fast update rate, the pace does not hunt around. When it works it works great, unfortunately I have never been able to complete an entire workout without the unit hanging up. When that happens, the pace and distance on Crewnerd stop updating. It happened to me today. You can see it in the map below where the course goes from yellow to red.

The updates actually stopped about 1km before that, at the little blue flag. Here’s a zoom in.

The updates stopped coming out of the s-curve. It seemed like the display was live for at least another 2 minutes, and then froze, about 100m before the “lap001” flag.

I experimented to try to figure out what was going on. I quit crewnerd and restarted it. It was still not updating pace and distance. I started up the XGPS utility app. It took a while to open, and then finally failed, and crashed. Next, I cycled power on the XGPS unit, and that seemed to do the trick. But I am not sure that the iphone was actually using the XGPS anymore because the pace was madly misbehaving. It was misbehaving just like it does when you don’t use enough smoothing and the internal GPS.

Anyway, I am not sure if it is the worth the hassle to use the XGPS. I like the crisper pace display, but it really pisses me off when technology does not work reliably. I’ll be glad when I get my impeller back.

So, back to the workout. My pace was terrible and all over the place because of the wind. I focused on trying to hit my rates and keep my HR below 155. I also focused on the technique notes. Even though it was windy, I really enjoyed the session.

The first plots are for the bulk of the session, up to the hang. The second is for the last 2 minutes of the last ladder and the paddle back to the dock. Looks like I did 12 complete 6′ ladders.

Tomorrow: Time to start working on starts! The plan will be to do a long warmup (Rojabo style) to the Moody Street dam, and then do starts, lots of them. Basically 20 strokes from a standing start, paddle 20 strokes, stop the boat, repeat. Focus is on cleanly building speed and hitting stroke rates in the mid 30s during the second 10 strokes.

A whole boat load of 1′ intervals

June 11, 2016Leave a comment

Cloudy, calm, upper 50s. A little bit of a wind from the south picked up while I was rowing. About 3-4 mph by the tie we finished.

I was out in Worcester on Lake Quinsigamond with my clubmates today. We had 10 of us. We boated 2 quads and two singles. I had cartopped my wonderful, repaired fluid.

Last night I stopped at the hardware store on the way home and picked up some silicone sealant. I repaired the small leak behind the fin in the parking lot, and then continued my drive home. Today, the repair was set and there was no water in the stern when I finished. Tick that item off the list.

The plan was for 1′ intervals.

6 x 1′ on / 1′ off
4 sets with 5′ rest or so between sets
Target pace: 2:00
Target rate: 30 spm
Technique Objective: Smooth recovery, good catches, smooth acceleration, early finish.

We were on the water around 7:30 and the lake was beautifully flat. I did about 2000m of warming up going down lake and then set off on my first set. In the fourth interval I was waked by a waterskiing boat, but nothing too serious, it just made me miss a coulpe strokes. The fifth interval took me all the way down to the south end of the lake, so I had to spin and come back north to finish the first set. I then spun again and hung around until every one was down in the cove and ready to head north.

By the time I finished the 5th interval of the second set, I had just passed the narrows going north. During the rest between the 5th and 6th interval, I was passed at close range by another waterskiing boat. I paused the timer during the rest to let the wake pass me before I started the sixth, but I was working from a standing start and the water was still pretty messed up.

I was feeling some fatigue by this point and I paddled the 4′ rest pretty slowly continuing north. The first interval of the 3rd set brought me under the route 9 bridge. The next 5 intervals brought be all the way up to the Donahue Rowing Center. I finished my last interval in front of their docks with a number of people standing there watching the old guy gasping past at 30 spm. I tried to look as debonair as possible.

I paddle up to the north cove of the lake and spun around. After we had reassembled, I took off back home. There was another single that took off when I did, but he didn’t take the bait and turned into the DRC docks. My legs were pretty much done, so I let the rate sag a bit. I was waked again in the 4th interval, but I tried to make a good finish in the last 2. This brought me just past our docks, so I spun and went back in without much of a cool down. I crawled out of the boat. 34 minutes in the TR zone.

It would be nice if I was faster, but it I felt more comfortable at r30 than I expected. It would also be nice if I had my speedcoach. The pace lag on short intervals is awful on CrewNerd. If I don’t have my impeller mounted by next weekend, I might risk using the Dual GPS dongle to make it a bit better.

Workout Summary - media/20160611-215914-2016-06-11-0727.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|09520|48:12.0|02:12.9|28.1|160.4|169.9|08.0
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|01845| 10:38 |02:52.9|19.9|135.0|162.0|08.7
02|00252| 01:00 |01:57.5|30.4|160.0|169.0|08.4
03|00253| 01:00 |01:58.6|31.0|164.0|171.0|08.2
04|00252| 01:00 |01:58.6|30.1|165.0|172.0|08.4
05|00239| 01:00 |02:05.2|30.1|165.0|173.0|08.0
06|00252| 01:00 |01:58.7|29.1|169.0|176.0|08.7
07|00249| 01:00 |02:00.0|30.1|172.0|178.0|08.3
08|00602| 04:27 |03:41.9|20.2|133.0|162.0|06.7
09|00243| 01:00 |02:03.2|29.0|158.0|168.0|08.4
10|00256| 01:00 |01:57.1|31.0|168.0|175.0|08.3
11|00247| 01:00 |02:01.3|30.1|169.0|175.0|08.2
12|00239| 01:00 |02:04.9|30.2|171.0|176.0|08.0
13|00244| 01:00 |02:02.1|30.3|171.0|177.0|08.1
14|00237| 01:00 |02:04.9|30.4|162.0|171.0|07.9
15|00528| 03:23 |03:12.8|20.3|142.0|164.0|07.7
16|00242| 01:00 |02:02.1|31.5|159.0|170.0|07.8
17|00248| 01:00 |02:01.1|30.0|169.0|175.0|08.3
18|00248| 01:00 |02:00.7|30.1|170.0|175.0|08.3
19|00236| 01:00 |02:06.6|29.1|166.0|172.0|08.1
20|00245| 01:00 |02:01.9|30.2|166.0|174.0|08.2
21|00240| 01:00 |02:03.9|29.2|168.0|174.0|08.3
22|00563| 03:51 |03:22.0|18.7|144.0|165.0|07.9
23|00238| 01:00 |02:04.6|31.4|158.0|167.0|07.7
24|00236| 01:00 |02:05.5|30.4|166.0|170.0|07.9
25|00231| 01:00 |02:10.0|28.0|163.0|168.0|08.2
26|00224| 01:00 |02:13.7|29.0|160.0|170.0|07.7
27|00233| 01:00 |02:08.5|29.1|164.0|172.0|08.0
28|00233| 01:00 |02:08.4|30.1|167.0|174.0|07.8
29|00165| 01:53 |05:35.9|14.6|127.0|131.0|06.1

All Intervals
   05817| 24:00 |02:03.8|29.8|

Tomorrow: 4 x 20’/1′ rest on the erg, nice and easy.

Friday: 8K steady state in the Miracle Shell

June 10, 2016June 21, 20161 Comment

Weather: Broken clouds, occasional drizzle, windy. WSW 5-10 mph with higher gusts.

Back in the saddle! While I was in Phoenix, the good people from Fluidesign dropped off my boat. I am massively impressed with the results.

Here’s the before picture:

And here are the after pictures:

The finish is beautiful, and there are only the the slightest hint of a ripple where the carbon had been creased and torn.

On the water, the boat felt just like before. Stiff and responsive. It set well and had been rerigged perfectly. It tracked perfectly. I am amazed at the repair.

By the time I had gotten it all unpacked and all the gadgets mounted, I was short on time, so I did a quick 8K steady session. I wanted to take it easy and make sure that I felt confident in the boat before I did anything too intense. I loved being back in my boat! For the same effort, I feel like I am about 5 seconds faster on pace. A little tough to tell because of the breeze this morning, but the speedcoach seemed much more willing to spend time below 2:30 pace than in the peinert.

Of course there are a few nits that I need to take care of on the boat.

They reset the fin when they repainted the boat. In doing that they did not notice the damage behind the fin from a close encounter with the sunken log (Trees and this boat do not get along!) During my row, I shipped a little water in the stern. I just need a dab of silicon over the area and it will be fine.
When they refinished the boat, they forgot to remount my impeller. I didn;t even notice this until I was rowing and saw the pace display on the speedcoach stubbornly staying blank. I felt under the boat to see if the impeller was fouled with weeds and discovered that it wasn’t there! I’ve asked them to send it back to me so I can get it put back on.
I noticed that an elastic bands on one of the Magik oarlocks had snapped. This band opens the oarlock when the latch is disengaged, so it is not critical, but I’d like to fix it.

All minor, and easily fixed.

Tomorrow: Out to Worcester. Time for a bit more intensity. I’m thinking of doing a 4 x (6 x 1′ on / 1′ off) 4′ rest at r30.

Quantified Rowing

Measure – Adjust – Improve

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