The next phase

Sunday – October 26 – Slow roll

I felt like rowing on Sunday, so I headed into the basement to do an easy session.  I wanted to long and slow, so I plugged in a HM and off I went.

Something went badly with Painsled, and it only recorded the first 400m of the row.  But I didn’t know that at the time.

bokeh_plot - 2019-11-02T222154.455

Monday – 28 October – 8 x 500/3:30

Not sure what to do for a training plan, but when in doubt I might as well just follow my own version of the Pete plan.  So, time for a sprint session.

Started with a fletcher warmup

Then into the session.  I aimed at 1:45 split.

Not bad.

Tuesday – 29 October – Fartek on Quinsig in a double

I saw that the weather forecast for Tuesday morning was looking pretty good.  Misty, calm and warm.  I met Joe at 5:30 and we headed out with no particular plan.

We warmed up headed down to the south end of the lake.  Then started north.  After we passed the islands, I told Joe that I was game for anything, and he suggested that we do a pyramid up to the bridge.  Once we were there, we dropped into a 2k piece at a sub-threshold pace.  On the way back to the dock, we were side by side with a women’s eight and we wanted to stay there, so we worked a bit harder than we would have.

All in all, a very pleasant morning.

Wednesday – October 30 – Waterfall

Target was a 1:55 pace.

The first 2000 was the warmup.  I ended up an average pace of 1:53.6.

Hard but doable.  I’m liking this.

Thursday – 31 October – 4 x 20’/2′

The plan was to row at 165W and that’s what I did.  I think that’s my training power for now, until I earn the right to go faster.

This was interesting.  My heart rate started nice and low, but it did not plateau the way it should.  It just kept rising.  I think that means that my aerobic base is not as good as it should be.  Basically that my easy sessions have been too hard and I have not been building ability to metabolize fat.  I need to be careful and limit intensity of my endurance sessions

       Workout Summary - media/20191031-1246090o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19386|01:28:00.0|02:16.2|152.1|17.5|133.4|150.0|12.6
W-|18668|01:20:00.0|02:08.6|164.9|17.9|134.2|150.0|13.0
R-|00723|00:08:00.0|05:31.8|024.1|12.9|125.4|150.0|16.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04637|20:00.0|02:09.4|161.3|17.9|123.2|133.0|13.0
01|04680|20:00.0|02:08.2|166.6|18.1|132.6|138.0|12.9
02|04679|20:00.0|02:08.2|166.3|17.9|137.4|145.0|13.0
03|04673|20:00.0|02:08.4|165.6|17.8|143.6|150.0|13.1

Friday – 1 November – No Training

Scheduled rest day

Saturday – 2 November – 10K threshold

On slides.  Started with a 2k warmup.

Then into the 10K piece, target pace 1:58.

I’d say that was pretty consistent.  I was reasonably comfortable through the first 30 minutes and it was pretty tough going from there to the end.  I never felt in distress though.

        Workout Summary - media/20191102-1906560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:03.0|01:57.2|216.0|24.7|162.0|180.0|10.4
W-|10000|00:39:03.5|01:57.2|216.0|24.7|162.0|180.0|10.4
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:49.6|01:54.8|215.0|24.0|134.8|148.0|10.9
01|01000|03:55.0|01:57.5|215.9|24.3|151.4|154.0|10.5
02|01000|03:55.3|01:57.7|215.1|24.1|155.5|158.0|10.6
03|01000|03:55.2|01:57.6|215.2|23.9|159.0|161.0|10.7
04|01000|03:54.8|01:57.4|216.1|24.6|162.4|165.0|10.4
05|01000|03:54.9|01:57.4|216.2|24.7|165.3|167.0|10.3
06|01000|03:55.7|01:57.8|214.1|24.6|167.8|171.0|10.4
07|01000|03:55.7|01:57.8|213.9|24.9|171.7|175.0|10.2
08|01000|03:56.0|01:58.0|213.1|25.2|174.1|175.0|10.1
09|01000|03:51.5|01:55.8|225.8|26.7|177.5|180.0|09.7

Look at those even splits.   Nice.

Here’s a comparison of today’s row with the one that I did on 12 October.

  • 3 more watts today
  • Slightly lower HR
  • half an spm higher rate (which is good)

So, I’m happy with that.  A little bit of progress over the past month.

Tomorrow:  4 x 20 at 165W

 

Wormtown Chase

Wormtown is apparently the nickname for Worcester Massachusetts.

I got curious and googled to try to figure out why.  Here you go.

I was delighted to find out that it was bestowed in the late 70s by a punk rock DJ because the punk rock music scene in Worcester was so dead, that it was decomposing.  I’m sure it had nothing to do with the fact that the DJ’s name was L.B. Worm.

Anyway, this was the inaugural running of the Wormtown Chase.  For the past two years, the QRA has been generous enough to include masters events in the running of the Snale Race, a collegiate head race on Lake Quinsigamond.  This year, they wanted to do something new and different.  So instead of tagging on to the Snake Race, there would be another Regatta for schools and masters, and a new course!

The course was the draw.  Instead of straight boring shot up the lake, This race was going to feature a giant 180 degree turn around a couple of small islands.

Here’s the course map.

I looked to see who my competition would be,

Screen Shot 2019-11-02 at 6.28.13 PM.png

OK, so I know Dave Baker.  He’s a great guy, the inventor of the Shox Box and someone who was really nice to me when I first started rowing.  I remember seeing him on the lake when I was out maybe my second or third time in a single and he asked how it was going.  I said, “Well, I haven’t flipped yet”.  His reply made me feel so much better.  It was basically to the effect “flipping happens”.  I was really kind of hung up on the idea that flipping would mark me as a noob, and be incredibly embarassing.  Dave saying that it was just kinda a normal part of rowing was really an awesome thing for me in that moment.  I’ve been in a bunch of races and I’m normally faster than he is.  But he had been rumored to have been training up in Lowell, so I’d better not get cocky.

The other guy.  He’s a mystery to me.  So, the sleuthing begins.  I check to see if he rowed in the HOCR this year.  Nope.  Then I checked the Textile.  Ah ha!  There he is.  He finished a respectable fourth.  I knew the guy that won, and he was 5% slower.

Now, here’s how obsessive I can get.  I then went to the HOCR results and checked the textile winners time and place.  Then I compared it to guys that I am typically close to.  Last year, I beat a guy by less than 1% in the snake race, and the Textile winner beat him by 10% in the HOCR.  Oh crap.  This guy, Dan was faster than me.  Probably 5% faster than me.

So, going into the race, I was thinking that I probably couldn’t beat him, but if I got within 5% of his time, I could feel like I had performed up to expectations.

The start order was Dan, then me, then Dave.

When I got to the lake in around 7am, it was beautiful.  There was no wind, it was warm and the skies were clear.  But as we got closer to the 9am start time, the wind began to build, and build, and build some more.  By the time my race rolled around at 10:50, it was blowing straight out of the north between 12 to 15 mph.  Ooof.  It was going to be a long and slow race.  I hope all that coastal rowing pays off.

The start line was only about 1500m south of our docks, and there was no place to do a warm up on the water, so I went into the boathouse and did a fletcher warmup on the erg.  I pushed it hard because I was doing it about 45 minutes before my race.

Then I launched, and with the brisk tail wind, I was down to the start area way too quickly, and so I sat around.  Dan came rowing up and then he went ahead of me.  No sign of Dave.  I waited a bit longer, and I saw that, even though our start time was still a few minutes away, Dan was heading down to the line.  I didn’t realize it until he was a good 200m away.  Damn, I was hoping to be close enough to try to hang onto him, maybe even push him a bit through the turn.  I picked it up and headed to the line.

The chop was tough.  I was rowing short downwind, and I felt tentative at the catch.  I tried to find a rhythm and crossed the line going kind of slow.  With the chop, I didn’t do as much looking around to perfect my course, and I ended up a bit further off the first island than I wanted.  I was watching the speedcoach and disappointed to see 2;20, even going downwind.  I noticed with some annoyance that the power readings were “—“.  I guess changing the battery before the race would have been a good idea.  Especially with the wind.

I handled the start of the turn well, and it felt great to get into the lee of island.  I lined up to skirt nice and close to the southern point, and hit that turn just right.  Of course, that is also when the wind hit me broadside, and the chop too.  I took a couple of pretty sloppy strokes, but focused on pushing hard on starboard, with very little pressure on port.  I looked around, but in the daylight, it was really hard to pick the point of the third island out against the shore line.  There was fall foliage on both the island and the shore, and I really struggled until I was kind got close enough to make it out.  Luckily because of the practice, I ended up on a good line, and hit  the eastern point at a good angle and nice and close to the island.

Now I was into the head wind, and I was kind of freaked out about how high my heart rate was.  I thought I was going to blow up.  I tried to calm down and just row clean, but the wind was a big challenge.  I tried lower rates and more power.  I tried rating up and rowing light.  That felt a bit better.  But the splits were soul crushingly slow.  I was hovering on the wrong side of 2:30.  All I could hope was that other folks were equally slow.

I continued to battle along.  I never saw the rower in front of me, and Dave started far enough behind me that it was tough to judge distance to him.  I just slogged akong.

There was a funnel effect under the route 9 bridge and there were a few strokes where it was tough to even swing my oars back to the catch for the next stroke.

It took forever to get up to the gazebo, but once I was there, the water seemed to smooth out a bit and the wind seemed to drop a bit.  I pushed up a bit harder.  Then a wonderful thing happened.  I passed the last girls novice four of the event that started before ours.  They were cheering as they rowed along.  I’m sure it was for themselves, but I imagined it was for me and I rowed a bit harder and smoother to the finish.

My arms and legs were cramping up and I limped back to the dock.  Here’s the map.

Screen Shot 2019-11-02 at 7.06.56 PM

Here’s the turn.  Looks pretty good actually.  I went a bit wider around the point than I needed to, but the turn around that south point was better than I feared.

Screen Shot 2019-11-02 at 7.07.39 PM

Here’s a comparison between the practice turns (blue) and the race turn (red).

Screen Shot 2019-11-02 at 7.09.51 PM

As for heart rate.  It was the hardest I havce ever worked in a race.

As for splits, it was bad as it looked in the boat.

        Workout Summary - media/20191026-1541100o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08488|00:60:20.5|03:33.3|034.8|23.5|149.3|184.0|06.0
W-|06368|00:33:03.0|02:35.7|034.0|24.6|169.3|184.0|07.9
R-|02127|00:24:24.3|05:44.2|035.6|22.2|125.9|184.0|08.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00248|01:24.0|02:49.2|102.8|19.3|142.3|147.0|09.2
02|05380|27:22.1|02:32.6|031.0|25.2|175.7|184.0|07.8
03|00058|00:20.5|02:58.3|031.0|20.6|132.3|133.0|08.2
04|00101|00:36.0|02:57.5|031.0|19.8|133.5|134.0|08.5
05|00468|02:42.0|02:53.1|031.0|23.1|138.4|143.0|07.5
06|00114|00:38.4|02:48.9|031.0|21.7|139.6|140.0|08.2

2:32.6.  In a race.  At 25 spm.  Wow!  That’s slow.

Here are 500m splits in the race.

        Workout Summary - media/20191026-1541100o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08494|01:02:35.6|03:41.1|034.7|23.0|148.5|184.0|05.9
W-|05250|00:26:45.0|02:32.9|031.0|25.2|176.4|184.0|07.8
R-|03245|00:35:51.0|05:31.4|037.4|21.3|127.6|184.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00500|02:19.9|02:19.9|031.0|25.1|160.3|165.0|08.5
02|00500|02:21.8|02:21.8|031.0|25.9|170.3|174.0|08.2
03|00500|02:27.6|02:27.6|031.0|25.9|173.6|176.0|07.9
04|00500|02:31.7|02:31.7|031.0|25.1|176.4|179.0|07.9
05|00500|02:33.9|02:33.9|031.0|24.6|177.9|179.0|07.9
06|00500|02:42.3|02:42.3|031.0|24.2|178.9|181.0|07.7
07|00500|02:38.1|02:38.1|031.0|24.9|179.6|181.0|07.6
08|00500|02:40.9|02:40.9|031.0|24.6|180.8|182.0|07.6
09|00500|02:37.8|02:37.8|031.0|25.6|180.1|182.0|07.4
10|00500|02:38.2|02:38.2|031.0|25.6|181.5|184.0|07.4
11|00250|01:12.8|02:25.7|031.0|26.6|181.2|184.0|07.7

I couldn’t believe how slow I was, but it seemed like I held my distance with Dave.  I had real hope that I had made up ground on Dan.  When I looked at the results, as I expected, I had finished second.

Screen Shot 2019-11-02 at 7.01.36 PM.png

A quick bit of math revealed that I was 3.4% behind the winner.  So, I was happy with that.  I wanted to be within 5%.   I met Dan after the race.  He seems like a great guy.  Former college rower, just getting back in the sport.  We talked a bit and he lives quite near where I keep my boat.  I tried to convince him that the place where I row would be a good spot for him too.

But beyond meeting a nice person, now I have a most valuable tool.  A target.  I want to be able to beat this guy next year.  To do that I need to get faster.  I feel more energized than I have in two years.

After the race, I hung out with my friends for the club for a while, then I packed up my boat for the winter and stashed in the back of the racks.  I hope there’s some more good rowing days, but with the colder weather, rowing bigger boats seems like a better idea.

 

Race week prep

Monday – Oct 21 – 5 x 1000 / 5′ 

My original thought was to do a 4 x 2000, but I didn’t think I had the oomph for that workout.  I decided to go easy on myself and swapped in a 5 x 1000.  It was still a reasonably tough session.  I ran out of lake for the 4th interval.

Looking at the paces, all I can hope is that there was a nasty headwind for the first 4 reps!

       Workout Summary - media/20191021-1156050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11506|01:07:10.1|02:55.1|125.2|22.7|148.1|177.0|07.5
W-|08049|00:39:35.4|02:27.6|164.7|24.3|157.3|177.0|08.5
R-|03462|00:27:35.4|03:59.0|068.6|20.5|135.0|177.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02669|13:32.1|02:32.1|139.3|20.0|145.3|158.0|09.9
02|01272|06:11.8|02:26.1|179.9|25.5|161.7|174.0|08.1 - 1
03|01011|04:49.1|02:22.9|187.5|26.8|167.2|177.0|07.8 - 2
04|00972|04:51.8|02:30.1|177.1|26.1|167.7|177.0|07.7 - 3
05|00805|03:56.0|02:26.6|184.6|27.5|167.1|177.0|07.5 - 4
06|00292|01:31.3|02:36.6|124.5|22.3|135.4|145.0|08.6 
07|01027|04:43.3|02:17.9|177.8|28.4|164.3|173.0|07.7 - 5

I like rowing out in Worcester a lot.  But it adds about 40 minutes of driving to my morning.

Tuesday – 22 Oct – San Diego

Early flight to San Diego.  I had a spare hour after I checked into my hotel, so I went to the fitness center.  20 minutes on the treadmill and 20 minutes on the recumbent bike.

Screen Shot 2019-11-02 at 5.47.11 PM.png

Screen Shot 2019-11-02 at 5.48.34 PM.png

Wednesday – 23 October – No Training

I had early conference calls and then a 9:45 am flight back to Boston.  No chance to get to the gym.

Thursday – 24 October – The turn

The race that I did on Saturday features a big sweeping 180 degree turn around two islands.  I know the lake reasonably well, but I have never really taken this turn in a single.  I wanted to fix that on Thursday morning.

It was a nice morning to row.  Of course, it was totally dark when I launched, but there is enough light along the shores to pick out your course, and there is pretty good discipline among the rowers to use a bow light and stern light.  I was counting on this on Thursday morning because the turn cuts across the preferred uplake travel lane.  I really didn’t want to run into anyone.

My plan was to basically to do 2 x 1500, but do them around the islands to practice the turn.

        Workout Summary - media/20191025-1236080o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08103|00:45:25.7|02:48.2|128.1|22.1|143.1|168.0|08.1
W-|05586|00:26:23.2|02:21.7|167.2|23.6|153.7|168.0|09.1
R-|02523|00:19:02.8|03:46.4|073.9|20.1|128.4|168.0|06.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01316|06:35.1|02:30.1|149.8|18.6|144.3|154.0|10.7
02|01205|05:31.4|02:17.5|171.1|24.9|158.4|168.0|08.7 - turn 1
03|01450|06:37.5|02:17.1|173.8|26.7|160.5|168.0|08.2 - turn 2
04|00208|01:03.0|02:31.4|148.8|21.9|125.7|140.0|09.1 
05|01407|06:36.2|02:20.8|177.7|24.5|156.8|168.0|08.7 - the 4+

Here’s the whole row.  The turn is down at the south end.

Screen Shot 2019-11-02 at 5.58.40 PM.png

Here’s the view of the whole turn.  The start of the race is by the beach in the upper left corner.  Then you row down past the first small island, turn around the second, and then around the outside of the third.  You row up past a projecting point, and then up to the narrows.  Fun thin I learned about the point in this row.  They put a big white buoy off of it.  My plan had been to hug up really close to it to try to minimize distance.  I just missed it on my first go round, and got it caught on my oar the second time around.  I didn’t do that in the race, so I guess the practice paid off.

Screen Shot 2019-11-02 at 6.06.08 PM

Here’s a close up of the turn,  The key thing I was trying to figure out was how to minimize the distance rowed without unnecessarily slowing down.  The key was how to handle the southern tip of the bigger island.  Starting the turn too late at that point results in swinging wide.  That’s what happened in my second go.  In the first one, I felt like I was too far away from the first island and western point of the second when I started my turn.  So, on try number two, I hugged the first island, and hit the western point just right, but I took one stroke too many at the south point and swung wide.

I’m very glad I tried out the turn.

I finished my turns, and took a bit of a breather for a drink.  A coxed four came up lake and we ended up nearly side by side.  I increased pressure to stay ahead of them through the narrows, and then basically matched them for pace up through the bridge.  It was good sub-threshold rowing.

What a blast!

Friday – 25 – No Training

I was planning to do just a 20 minute warmup on the erg, but a busy schedule a work messed that up for me.

 

 

Getting ready for my last race of the season

A great week of training.

Sunday – Oct 13 – 90′ Coastal row

Long and slow.  A really beautiful day!  Might have been my last coastal row of the year, if so, it was a great way to finish up.

I launched about 2 hours before high tide and I didn’t have much of a plan beyond rowing at low intensity for about 90 minutes.  I started off with the tide, and then turned to head out into the bay.  I hugged the shore for a little bit, and then headed out, picking a house on the top of a hill as my point.  I decided to row on that heading until I had a straight shot up to Wellfleet harbor, through the buoyed channel.  I thought it would be fun to ride the current.

It was.  I just paddled along, enjoying the sunshine and watching the boats and birds.  I turned in the harbor and paddled through the anchorage, around the jetty, and then up along the boat slips.  I had a nice drink of water, turned around and headed for home.

When I reached the buoy at the entrance of the harbor, I turned to the south, picked another house on the shore and kept it as my point the whole row back down to Lt Island.  Looking at the map, you can see how straight this section was.  It was also getting very close to high tide by this point, so there wasn’t much current pushing me around.

Screen Shot 2019-10-20 at 11.41.48 AM

        Workout Summary - media/20191013-1856250o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15361|01:29:43.5|02:55.2|000.0|21.0|137.4|156.0|08.1
W-|14880|01:24:52.9|02:51.1|000.0|20.9|137.9|156.0|08.4
R-|00486|00:04:51.0|04:59.2|000.0|22.9|128.5|156.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
08|00922|05:09.0|02:47.6|000.0|19.6|122.4|134.0|09.1
09|07850|43:57.3|02:48.0|000.0|20.1|137.7|152.0|08.9
10|05996|34:04.7|02:50.5|000.0|22.3|142.7|156.0|07.9

2019-10-13 11.53.01

Monday – 14 October – Technique work on Quinsig

I needed a nice easy row on Monday.  I basically did steady state, square blades, and slow roll ups in 2 minute chunks.  I managed to stop my speedcoach with my water bottle after the first 4K of my row (Arghhh!), so I tried to reconstruct the data using the speed and position data from CrewNerd and hear rate from my watch.

The heart rate readings were a bit erratic, but it was a very easy row.

Tuesday – 15 October – 2K/1.5K/2K/1.5K

I was short on time, and I was not really in the mood for a hard workout.  But this is a critical prep week for the race coming up on the 26th, so I stuck with the plan, sort of.  The plan was for a 4 x 2K.  As it turned out, I shortened the 2nd and 4th intervals.  The second, I got confused on stroke counts and basically just gave up.  On the fourth, I started a bit too close to the boathouse, and I was running out of time to get to the office in time for my first meeting.

The first interval felt great.  I felt fast and crisp.  After that, it was not much fun.

       Workout Summary - media/20191015-1551110o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10612|00:56:45.6|02:40.5|139.0|23.7|154.7|176.0|07.9
W-|07024|00:32:24.4|02:18.4|181.7|26.1|166.6|176.0|08.3
R-|03592|00:24:21.5|03:23.5|082.3|20.5|138.8|176.0|06.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02013|09:04.5|02:15.2|187.5|25.3|163.3|171.0|08.8 - tail
02|01556|07:11.4|02:18.6|186.5|26.6|168.3|175.0|08.1 - head 
03|02009|09:29.6|02:21.8|178.6|26.0|169.7|176.0|08.1 - head
04|01445|06:38.9|02:18.0|172.8|26.8|164.9|172.0|08.1 - tail

Wednesday – 16 October – Steady State – Quinsig

Really foggy and dark.  Felt very alone, especially during the first half of the row before sunrise.  Pushed a bit too hard because I was trying to keep the split below 2:30.  I didn’t succeed.  For some reason, my HR sensor dropped connection for a few minutes towards the end of the trip up the lake.

        Workout Summary - media/20191016-1156080o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11835|01:07:51.2|02:52.0|128.2|21.8|142.0|167.0|08.0
W-|10727|00:54:04.8|02:31.2|144.9|19.6|147.2|166.0|10.1
R-|01111|00:13:46.6|06:12.1|062.4|30.7|121.9|166.0|04.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02926|14:45.5|02:31.3|147.9|18.6|148.2|158.0|10.7
02|05657|28:34.4|02:31.5|141.9|19.7|143.4|166.0|10.1
03|02145|10:44.9|02:30.3|148.9|20.7|155.8|166.0|09.6

Thursday – 17 October – 15 x 3′ / 1′ Threshold

There was a massive Nor’easter that blew through New England on Thursday.  I decided to sleep in and grab a quick workout in the fitness center at work.

Because I am not in the kind of shape I want to be right now, I took the easy way out in the workout and started slow (2:00 splits), and took a second in each interval, until I was around a 1:52 pace.

Then I slowed a bit in the last 3 as well.

 

Friday – 18 October – Steady State

On Quinsig.  The forecast said that there would still be a bit of wind left over from the storm, but it would be coming from the west, so it would be a cross wind and the lake is pretty narrow.  I saw that some other folks had signed up, so I decided to give it a try.  When I got to the lake, I discovered that they had all cancelled on me, but the conditions were actually really nice.  Light cross wind, and nice flat water.

I really just wanted to row, and it was a great morning to do that.  Again, I pushed a bit too hard chasing splits.

        Workout Summary - media/20191018-1101070o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11841|01:03:42.5|02:41.4|135.5|20.9|150.9|167.0|08.9
W-|10982|00:55:04.8|02:30.5|149.7|20.5|155.0|167.0|09.8
R-|00864|00:08:38.0|04:59.8|045.3|23.5|124.6|167.0|04.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03246|16:02.7|02:28.3|150.6|19.4|151.1|163.0|10.4
02|05678|28:44.5|02:31.9|150.2|20.8|157.7|166.0|09.5
03|02058|10:17.6|02:30.0|146.8|21.3|153.6|167.0|09.4

A little faster than Wednesday, but not very impressive.

Saturday – 19 October – Bad 10K

I needed some sleep, so I did not attempt to get out on the water on Saturday.  Around noon, I set myself up to do my weekly long threshold piece.  It did not go well.

I did a 2K warmup, and my HR was sky high.  It also felt like very hard work.

I started the 10K once, but decided that I needed better music and quit after about 500m.  I started again and tried to hold 1:59 splits.

For some reason, Painsled stopped recording after about 20 minutes.  But that was enough time to see the point where I knew I was not going to be able to hold my split.

But this close to a race, there is no way that I am going to quit on a training piece, so I just slowed down and watched my HR go up and up.  Here’s the HR data from my watch.  My MaxHR is about 185.  Even though I was rowing at a sedate 2:02 pace, my HR was with 5% of my max for the last 5 minutes.

Screen Shot 2019-10-20 at 12.33.24 PM

Not sure what was wrong with me.  It might be training load, This was my 12th workout day in a row.  Anyway, I’m coming into a taper week, so I’m not gonna worry about it.

Sunday – 20 October – Drills on the fives on Quinsig

Really cold this morning, only about 34F when I launched and the dew droplets had frozen into ice on docks.  There was a little bit of wind from the North, but it was barely enough to kick up a ripple.  There was a power boat out, and they managed to wake me about 4 times.  None too severely, but enough to make balance drills a lot tougher.

There was also a ton of debris in the water.  Clumps of leaves, sticks, a soccer ball, multiple floating fenders, and a few mostly submerged thick branches.  Generally not too much of a problem, but it slowed me down at times.

I was doing 4 minutes of hardish steady state, then a minute of drills

  • Square blades
  • Delayed feather
  • Pause at body over
  • Open hands on recovery

A lovely morning.

     Workout Summary - media/20191020-1246050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11464|01:01:14.3|02:40.3|135.7|20.5|148.1|169.0|09.1
W-|08730|00:43:17.8|02:28.8|154.1|21.2|148.7|169.0|09.6
R-|02752|00:17:57.9|03:15.9|091.4|18.9|146.4|169.0|04.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00008|00:01.3|01:22.3|188.0|09.5|115.0|115.0|38.4
02|00006|00:01.3|01:50.2|161.0|22.0|117.0|117.0|12.4
03|00007|00:02.8|03:32.1|111.0|21.0|117.0|117.0|06.7
04|00008|00:03.0|03:02.9|156.0|20.0|117.0|117.0|08.2
05|00009|00:03.2|02:52.0|124.0|19.5|116.0|116.0|08.9
06|00009|00:02.8|02:37.3|139.0|21.0|116.0|116.0|09.1
07|00954|04:47.7|02:30.8|143.4|19.1|137.3|145.0|10.4
08|00786|03:58.3|02:31.6|146.1|18.8|147.4|151.0|10.5
09|00864|04:13.4|02:26.6|151.2|20.3|151.9|156.0|10.1
10|00286|01:22.1|02:23.5|160.6|21.8|150.7|154.0|09.6
11|00193|00:58.6|02:31.9|153.3|21.5|131.8|140.0|09.2
12|00744|03:48.7|02:33.7|150.1|20.4|149.4|153.0|09.6
13|00764|03:46.5|02:28.3|161.8|22.2|153.2|160.0|09.1
14|00652|03:16.6|02:30.9|157.5|22.2|147.7|159.0|09.0
15|00761|03:51.4|02:32.0|150.9|21.3|152.7|155.0|09.3
16|00387|01:59.6|02:34.6|146.7|21.0|150.3|153.0|09.2
17|00184|00:56.6|02:33.6|148.6|21.3|149.4|152.0|09.2
18|00404|01:55.3|02:22.7|183.0|24.5|156.9|162.0|08.6
19|00217|01:06.0|02:31.9|120.0|21.6|131.6|142.0|09.1
20|00841|04:07.2|02:27.0|148.9|21.1|149.9|154.0|09.7
21|00646|02:55.4|02:15.7|188.1|25.9|159.8|169.0|08.5

Tomorrow:  4 x 2K on Quinsig, then in the afternoon, I head out to California.

Sunday: Windy 12km on Lake Quinsigamond in a 2x

I met Joe at 8.  We were expecting 5 total rowers, but everyone besides Joe and I cancelled out.  So, we hopped in the double.

I was glad to get out on the water for a bunch of reasons.

  1. It sure beats erging, and I’ll be doing a lot of that over the next 5 months.
  2. There are all sorts of changes afoot with the rowing club and I wanted to hear the details
  3. I had a new version of the Quiske app that I wanted to try out.

The weather was a little iffy.  It was in the low 40s, but there was a brisk wind blowing from the NW.  It was about 10mph on average, but quite gusty, up to 20mph.

Screen Shot 2018-11-04 at 1.36.35 PM

When the wind is from the NW, the worcester side of the lake is quite pleasant.  You are in the wind shadow from the shore and you get flat water and gentle tail wind.  But the trip north up the shrewsbury shore is a real slog.  The wind hits the shoreline and is funneled to the south.  There is a pretty good chop and each headland acts as a funnel for the wind and the waves.

Look at those horribly slow splits!  We were hovering around 3:00 splits for most of the way up the lake.  Each of the big dips was around one of those headlands.

Because I was in the double, I didn’t have my oarlock, but I was curious how much power was required to push into the headwind, so I used one of the advanced features on rowsandall.  There is a physics model to estimate power from pace for a few boat types, including the 2x.  The model includes the ability to correct for wind.  It’s very cool.  It imports the minute by minute wind data from the nearest weather station, and then applies it to the GPS data from your row and figures out whether it was a head wind, cross wind or tail wind and then calculates a corrected pace.  I think today’s breeze might have overwhelmed it.  It says in the toughest bits, we were hitting 300W.

This in turn is used to calculate the corrected pace chart.

bokeh_plot (53).png

I think it might have been a bit generous on the pace estimate, but I sure felt better about the our slow slog into the wind after I looked at it.

The Quiske pod worked great.  When I started I had it mounted wrong way around so it must have thought I was rowing in the Upside Down (little Stranger Things reference for you there).  Once we got to the south end of the lake, I fixed it and was able to see my oar path for about 4K up the lake before my phone ran out of juice.

It’s remarkable how quickly the Quiske folks are improving the iOS app.  It’s already at a state where it can be used to help diagnose and work on elements of technique and they are rapidly working out all the kinks.  I’ll be writing up a more detailed review sometime in the next few weeks.

Tomorrow:  I think it will be basically be a rest day.

 

 

Free form week

I’m between plans right nw, so I am just sort of making up as I go along.

Tuesday:  Steady State OTW

Back on the Charles.  Mostly messing around with the Quiske pod.

        Workout Summary - media/20181028-1930330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13791|76:57.0|02:47.4|127.7|19.0|135.3|159.0|09.4
W-|10694|53:15.0|02:29.4|146.9|19.1|141.8|159.0|10.6
R-|03110|23:43.0|03:48.8|084.4|18.8|120.6|159.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00250|01:09.0|02:18.0|151.8|19.9|125.7|135.0|10.9
02|01050|05:14.4|02:29.7|133.3|18.2|134.6|142.0|11.0
03|00861|04:10.5|02:25.5|142.5|19.5|137.7|146.0|10.6
04|00611|02:46.3|02:16.0|182.8|21.2|145.0|159.0|10.4
05|02779|14:13.7|02:33.6|143.5|18.1|143.4|153.0|10.8
06|02704|13:21.1|02:28.1|146.6|18.3|144.0|153.0|11.1
07|00808|04:01.3|02:29.3|156.1|20.4|142.9|151.0|09.9
08|00348|01:45.0|02:31.1|133.9|20.6|146.6|150.0|09.7
09|00787|03:55.8|02:29.9|167.4|20.9|151.3|156.0|09.6
10|00071|00:23.1|02:43.6|135.8|20.9|122.7|125.0|08.8
11|00062|00:20.3|02:45.0|128.0|20.6|116.6|117.0|08.8
12|00364|01:54.8|02:37.6|122.9|21.4|131.9|138.0|08.9

Wednesday: No Training – Drs appointment

My weight is still too high (209lbs).  Blood pressure is good 120/80 (with meds)

Thursday: Strength Training

I’d like to incorporate strength work into my offseason training so I started today.

  • hip equalization
  • foam roll quads
  • swiss ball twists with med ball
  • front plank 3 x 30sec
  • side plank 3 x 30sec each side
  • Front Squats.  Bare bar, bar + 20, bar + 50…3 x 12
  • Good mornings. bare bar, bar + 50…3 x 12
  • inclined row on smith machine, 3 x 12

Friday: 3 x 20’/2′

OK, I was pretty close to paralyzed from the weight work on Thursday.  But I did a slow 3 x 20 on the erg.  No matter how much I slowed down, I could not keep my HR from going through the roof.

       Workout Summary - media/20181026-1240330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15026|66:00.0|02:11.8|164.2|19.3|148.1|162.0|11.8
W-|14330|60:00.0|02:05.6|176.7|19.6|149.2|162.0|12.2
R-|00698|06:00.0|04:17.8|038.8|16.8|138.0|162.0|09.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04870|20:00.0|02:03.2|186.8|19.7|138.9|153.0|12.4
01|04789|20:00.0|02:05.3|177.9|19.9|153.0|161.0|12.0
02|04671|20:00.0|02:08.4|165.5|19.2|155.6|162.0|12.2

Saturday:  Wicked Slow 10K push on the dynamic.

I thought I could be any more sore than I was on Friday.  I was wrong.  Putting on my underwear was torture.  I staggered through grocery shopping and various household chores.  Late in the day, I decided to do a short erg to try to loosen things up.

I started very slow.  I intended to start at 2:15, but I just couldn’t bring myself to row that slowly.  I ended up starting at 2:12, and shaving a second each 1000m.  I did a little push at the end to 2:00.

        Workout Summary - media/20181027-2225340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|42:25.0|02:07.2|169.9|21.5|143.6|171.0|11.0
W-|10000|42:25.0|02:07.3|169.9|21.5|143.6|171.0|11.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|171.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:24.1|02:12.1|149.6|18.1|112.1|123.0|12.5
01|01000|04:21.9|02:10.9|155.6|19.5|127.4|130.0|11.8
02|01000|04:19.2|02:09.6|160.7|20.1|135.2|139.0|11.5
03|01000|04:18.2|02:09.1|162.8|20.3|139.9|143.0|11.4
04|01000|04:16.8|02:08.4|165.1|21.3|142.1|146.0|11.0
05|01000|04:15.3|02:07.7|168.3|21.2|147.5|151.0|11.1
06|01000|04:12.8|02:06.4|173.0|22.1|151.4|155.0|10.7
07|01000|04:10.5|02:05.3|177.8|23.5|156.2|158.0|10.2
08|01000|04:08.4|02:04.2|182.5|23.5|160.5|163.0|10.3
09|01000|03:58.3|01:59.1|207.5|25.9|167.5|171.0|09.7

Sunday: 12km in a double with Joe

Technical issues with the speedcoach.  For some reason, it did not save the session, even though I was sure that I had started it.  Luckily, Joe was wearing his Garmin Fenix.

It was nice to get out.  The water was really flat and there was very little wind.  We rowed 20-22 spm to the south end of the lake.  Then we did 2 rate ladders.

  • 750m @ 22
  • 500m @ 24
  • 250m @ 26

Then we did a last ladder.  In this one, Joe called for a power 10 and power 20 in each section.  We then held the r26 to the end of the lake alternating about 10 power strokes with 10 lighter strokes.  Then more steady state back to the boathouse.

 

 

Snake Race

It’s been a busy week.  My last journal entry was on Oct 9 when I did a terrific 5 x 1500.

The rest of the 9th was a blur.  I worked out, then a day full of meetings, then rushed off to go a wake (One of our best friends lost his brother to a sudden illness), then ate dinner, then to the airport to catch a ten o’clock flight to Geneva.

I slept really well on the flight.  I probably got 5 hours of sleep.  We landed in Zurich and then connected to Geneva, finally getting in around 2pm.  I had meetings all afternoon, and then we went to dinner.  I finally got back to the hotel around 10:30pm and had hoped to get right to bed.  Unfortunately a time critical work issue came up and I spent the next 90 minutes on the phone.

My plan had been to do a short workout in the morning before my 10am flight home, but I decided that sleep was more important.  I slept until 7:30, had a nice breakfast, called an Uber and went to the airport.  The flight home was very uneventful.  I did work most of the way, took a short nap, and then I was home.  The worst part of the whole thing was the traffic home from the airport.

Friday – Oct 12: Drills and a little bit of race pace

My usual taper is to do a shrinking number of 500m pieces over the week before a race, and then just do a warmup on the day before.  This time, I had two complete rest days but lots of inert travel time.  I decided that it would be best to do some work on the day before the race to try to make sure that the race pace strokes felt OK.

I also wanted to do a lot of drill work.  I find it quite calming, and it really engages my brain in the session.  So the plan for the day was to do about 20 minutes of light rowing and drills, then a couple of 2′ race pace pieces, then more drills.

The summary shows the 4 – 1 minute pieces and 2 60 stroke pieces.  Plus a little bonus sprint to the dock at the end.  Notice the difference in power between the first 4 and the last three.  The last three are against the current, so it takes a lot more watts to get the same splits.

          Workout Summary - media/20181012-1145320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08125|49:34.0|03:03.1|097.9|22.1|127.3|164.0|07.4
W-|02106|09:14.0|02:11.7|178.9|25.4|146.2|163.0|09.0
R-|06029|40:20.0|03:20.8|079.4|21.4|123.0|163.0|04.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00217|00:56.6|02:10.2|146.6|22.2|140.2|148.0|10.4 
02|00178|00:45.8|02:08.7|177.7|26.1|139.9|148.0|08.9
03|00226|00:58.2|02:08.6|199.4|26.9|145.8|155.0|08.7
04|00217|00:56.1|02:09.4|151.2|25.6|148.4|157.0|09.1
05|00119|00:31.7|02:13.1|141.7|20.9|138.7|140.0|10.8
06|00513|02:16.8|02:13.4|186.9|25.8|150.5|162.0|08.7
07|00499|02:13.0|02:13.4|190.0|25.6|149.5|163.0|08.8
08|00137|00:36.5|02:13.5|202.6|27.7|139.4|149.0|08.1

Pretty easy session, only 18 minutes above a <ut2 level.

Then I loaded my boat on my car and went to work.

Saturday – 13 October: The Snake Race

Screen Shot 2018-10-14 at 4.24.57 PM.png

This may be my only race of the season, and I hadn’t raced since my disappointing outing at last year’s Head of the Charles.  I was nervous as hell before I launched, even though this was a low stakes local race.  My competition was.

Screen Shot 2018-10-14 at 4.29.07 PM

The rowers from Anchorage and Community scratched.  As for the rest.

  • Maldari is a good rower from Lawrence, he’s beaten me and I’ve beaten him in other events, we are about the same speed.
  • Kisarale is a rower from Uganda.  He’s 38, but he was in the 2015 Olympic qualifying regatta for Africa in the 2x.  I’d never met him, but I suspected he was a lot faster than I am.
  • Haddon is a rower in my club.  He was rowing this as a tune up for next weekend when he will be in the HOCR.
  • Krupnick was a 1st boat varsity rower at WPI and graduated in 2017.  He was going to be MUCH faster than me.
  • Byrnes is in the other main club on the lake.  I am usually faster
  • Sturges.  Same story
  • Sontgerath was the guy that I wanted to beat.  I had beaten him in the HOCR in 2015 and then returned the favor last year, beating me pretty badly.  This may sound silly or immature, but I saw the race as between him and me.

The way the bow numbers were handed out, I was starting second to last, and Sontgerath was starting last behind me.  So, it was simple, I just needed to keep my eye on him and maintain the spacing.

Bob and I launched around 8:30 for a 9am start.  We warmed up going down to the start.  For some reason, my speedcoach decided to stop soon after launching and I didn’t notice it until I was getting ready for the start.  So, most of the warmup is missing.

Screen Shot 2018-10-14 at 4.50.30 PM.png

It was cold and rainy, around 48F.  There was a light and variable wind that seemed to be from  the northwest, which is a cross/head wind.  I only noticed it a couple of times during the race when I felt like I was working harder and the splits slowed down.  I was quite glad to have the power meter.

Anyway, we were all at the start, and so the officials decided to move the start time up a few minutes so we wouldn’t just sit there getting cold and wet in the rain.  We were called up to the start in order and off we went.  The starting line was at the southern end of larger island, right about even with the label “Pinecrest”.  My first target was Sturges.  I saw him off my starboard side.  You go up the western shore of the lake, and soon after the start is a beach that juts out.  I decided that I could pass him to the shore side and still have enough room to steer out from the beach.  It worked out fine and I was well clear of him by the time I steered a bit out from shore for the beach.  The guy who started in from of Sturges was Kisarale, but when I looked around I saw no sign of him.  I did see Byrnes, so he became my next target.  He was also off my starboard side, and we had the narrows coming up.  I just held my line and we slowly moved toward the buoy line that marked the starboard side of the course. I passed him right around the narrows and when I looked around I could spot anyone close enough to focus on.

Now it was time to just row.  This is about where the video picks up.  There is bit more than 1km from the narrows to the bridge.  I was starting to feel the pain, so I started counting strokes.  I got to about 130 when I got to the bridge.  The whole time I was keeping my eyes on Heri (Sontgerath).  At times, he seemed like he was closing the distance, and other times it seemed like I was stretching it out.  Frankly, I didn’t even really remember how far back he was at the start, so I had no clue if I was ahead or not.

From the bridge to the end should be about another 200 strokes.  Which I counted off as I went.  It seemed like it took a lifetime to get from the bridge to the Gazebo.  I thought it was almost another 1000m from the gazebo to the finish and so I just settled in and tried to avoid blowing up while I started scanning for the finish.  I saw it, but in retrospect, I wish I had seen it sooner.  I started my sprint later than I should have.  But I finished strong.  I thought the finish was going to be marked with white buoys.  It was marked by a pair of oranges, which I thought represented the start of a finish chute.  I continued my kick for another 100m beyond the finish to a white buoy.

That extra kick brought be me up to be close enough to chat with Maldari.  Apparetly, he was trying to keep his seperation with me, like I was trying to with Heri.  We had a nice chat about boats and stuff as we paddled to the docks.  They I cooled down from the QRA docks to our club at regatta point.

The results

Screen Shot 2018-10-14 at 5.03.59 PM

Third place, but first place amongst the old guys.  I walked around 10 feet tall the rest of the day.

Here’s a video of the last 9 minutes of the race.  The first 10 minutes were basically useless because of water on the lens.

Looking at the video, as always there is a lot of stuff that I need to work on.  The most obvious is that I have re-established my habit of digging way too deep and rowing over a barrel.  I also need to work on making the body and arms part of the stroke more powerful.

          Workout Summary - media/20181013-1355320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08201|58:05.0|03:32.5|097.1|21.0|140.9|179.0|06.7
W-|05624|25:27.0|02:15.8|169.3|25.2|166.3|179.0|08.8
R-|02583|32:38.0|06:19.2|040.9|17.7|121.2|179.0|03.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00240|01:03.0|02:11.0|155.2|26.5|154.7|164.0|08.6
02|04363|19:36.7|02:14.9|176.1|25.8|170.7|179.0|08.6 - the race.
03|00632|02:55.2|02:18.6|151.6|22.6|150.2|159.0|09.6
04|00142|00:40.4|02:22.2|143.5|22.3|155.9|157.0|09.4
05|00247|01:12.0|02:25.8|128.4|21.6|148.8|151.0|09.5

My pace was 2:14.9 this year.  I did this race in 2015 in similar conditions and my pace was a 2:12.9.  Here is a link.  2015 was my best year at the HOCR.  Comparing the two races, I pushed hard in 2015, with the last 5 minutes above 178 bpm.  My rowing looks very similar.  I am probably about 15 lbs heavier now.  I am ever the optimist and when you put all that together, I come to the conclusion that I can get back to and even exceed where I was in 2015.  As always, it comes down to weight, technique and fitness.

Well, enough for now.  I think I will go do some easy rowing on the dreaded dynamic.

 

 

 

 

 

6/8 to 6/16 – Pretty Hectic

Thursday 6 / 7 – in CA, red eye home.

After my fantastic row in San Diego on Thursday morning, I flew up to San Jose.  I had a meeting in the afternoon and a business dinner that evening.  I flew home on the Red Eye.

Friday 6 / 8 –  rest day after the red eye

I got in around 6 and was home by 7:30.  I needed to hop right in the shower and head up to the office for a 10 am meeting.  After that meeting, I had another, and another, and so on until around 5pm.  I headed home and my wife and I packed up and headed for the cape.  The forecast was sunny and warm for the whole weekend.

We got down there in the evening and settled in.  I was really tired and slept like a log.

Saturday 6 / 9 – 12km coastal steady state

I slept in until about 9, and then I went out to get delicious croissants for breakfast.  After lazing around for a while, we went out and bought some flowers to put in near the path to our door, came home and planted.  Around 5pm, it was really beautiful and there wasn’t all that much wind, so I decided to go for a row.

I launched from the north beach, as usual, and headed up toward wellfleet harbor.  I didn’t notice much at the time, but the tide was with me and so was a little bit of breeze.  My splits heading north to the harbor were quite fast for my tubby little aero.

After I turned around and headed out of the harbor against the tide and the breeze, it was payback time.  The splits were slow and the boat felt heavier.  Although it was just supposed to be a gentle evening row, the slow splits pushed me into putting in more effort.  Although my HR was a bit too, high, I was really enjoying myself.  On the way back, I rowed straight out to my favorite buoy and then turned due east to get back to the beach.  I did the last 3 minutes or so at a hard 24.

Another really enjoyable row.

Screen Shot 2018-06-16 at 8.25.18 PM.png

          Workout Summary - media/20180610-0135230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12363|70:25.0|02:50.9|000.0|19.5|153.6|176.0|09.0
W-|11720|65:02.0|02:46.5|000.0|19.4|155.5|176.0|09.3
R-|00648|05:23.0|04:09.4|000.0|20.0|130.3|176.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|04707|25:19.0|02:41.4|000.0|18.8|152.6|157.0|09.9
02|04849|28:50.0|02:58.4|000.0|19.3|155.4|165.0|08.7
03|01491|07:45.0|02:35.9|000.0|19.8|158.9|164.0|09.7
04|00673|03:08.8|02:20.3|000.0|23.9|170.8|176.0|09.0

 

Sunday – 6 / 10 – 14km coastal steady state

I was up around 8 and I decided to go for a row before the wind started to build.  It turns out I didn’t quite succeed at that.

Screen Shot 2018-06-16 at 8.32.15 PM.png

I launched from the north beach and looped around the island to go south toward Eastham.  The forecast was for the wind to be from the east, so I figured if I hugged the shore, I would be sheltered and have reasonable smooth water.

As I went, I felt the wind building a bit, but it seemed my plan was working.  The water was nice and smooth, and although I would be buffeted by some of the gusts, it was a nice ride.  I wanted to be done in about 70 minutes, so I rowed for 35 and turned around.  It was then that I noticed that the wind was really coming more from the NE or even the NNE and I had a long slog into to get home.

I rowed in as close to the beach as I could get, and slowly made my way up the Eastham shore.  I was not looking forward to leaving the lee of this shore when I got up to point where I needed to cut over to the west side of Lt Island.  When I got there, it was really tough rowing.  The waves were on my starboard bow, and they were throwing me around a bit.  I made quick decision to turn east and row straight upwind so I would be going right into the waves.  This was slow, but much better rowing.  The boat was nice and stable and I just kept pushing along.

I was looking over my shoulder every ten strokes or so, and it made me nervous every time seeing these well define rolling waves with white caps on them.

Eventually, the salt marsh on the inner side of the island finally started to get closer, and then, before I knew, I was right on the edge of the marsh.  The wind was blocked by the island, the water flattened out, and I turned to follow the shore.  Now the wind was behind me, so was the tide, and the water was flat.  I torn along the south edge of the island until I came out of the wind shadow along the westward side.

Then it was a short final slog into the wind to the beach.

It was interesting, I felt like I was working hard, but my heart rate was nice and low.  The sun was out, the sky was blue and it was the perfect temperature.  When I landed, I was so glad that I had gone out.  Coastal rowing is a very different experience from flat water rowing, but a total blast.

Workout Summary - media/20180610-1540220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13642|83:41.0|03:04.0|000.0|19.7|141.7|155.0|08.3
W-|13644|83:41.0|03:04.0|000.0|19.7|141.7|155.0|08.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|155.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00118|02:07.0|08:59.9|000.0|21.2|095.2|106.0|02.6 - getting set
01|06345|34:21.0|02:42.4|000.0|18.8|136.2|145.0|09.8 - downwind
02|04307|29:22.0|03:24.5|000.0|19.9|147.7|155.0|07.4 - up wind
03|01537|08:47.0|02:51.5|000.0|21.0|146.6|152.0|08.3 - sheltered
04|01337|09:04.1|03:23.4|000.0|21.0|148.7|153.0|07.0 - upwind

I was pretty worn out for the rest of the day though.

Monday – 6 / 11 – Steady State and drills

By the plan, this was supposed to be a rest day, but everything has been so disrupted, that I just decided to do a nice steady state session and work on some basics.

I started with a complete pick drill, did some legs only rowing.  I also did at least 10 reps of the KOM drill at the start and at each turn.

         Workout Summary - media/20180611-1745210o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13950|78:43.0|02:49.3|110.8|20.0|145.4|163.0|08.8
W-|13286|65:57.0|02:28.9|124.6|19.9|151.6|163.0|10.1
R-|00669|12:47.0|09:33.3|040.2|20.7|113.3|163.0|05.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03725|18:03.3|02:25.4|127.4|20.5|145.6|158.0|10.0
02|02878|14:17.8|02:29.0|126.0|19.3|154.2|163.0|10.5
03|02841|13:59.9|02:27.8|124.3|19.5|153.1|159.0|10.4
04|03437|17:30.0|02:32.7|122.2|20.0|155.0|163.0|09.8
05|00405|02:06.0|02:35.5|111.2|21.8|148.6|155.0|08.9

Nice fast splits for the first 3 segments.  I felt great too.

Tuesday – 6 / 12 – Starts

The plan is as follows:

  • Race warm up
  • 5 x 20-stroke starts
    • Rest between: 3’
    • Rating/Pace: SR 36-40 (or your most efficient rating)
    • Notes: Steer straight, clean releases, same sequence as planned for your race.
  • 2 x 9’
    • Rest between: 2’’ easy rowing
    • Rating/Pace: Cat V: SR 22
    • Notes: Focus on your releases.

As it turns out, I deviated a bit from the plan.  I ended up doing more starts than planned, and a bit less of the steady state rowing.  I think I also skimped a bit on the warmup.

The conditions were far from perfect.  There was a reasonably strong breeze.  You can see the first 2 starts are downwind, then 2 upwind, then two down, then two up.  The last two starts, I extended out to thirty strokes and settled to race rate, around 32 after 10 strokes.

I did about 11 minutes or so of steady state rowing at the end.

6 / 13 – Rest Day

I couldn’t get out of bed at 5:15.  I tried, and failed.

6 / 14 – A horribly bad workout.

It was supposed to be this.

  • 4 x (2’ with your start sequence, paddle 1’ then, 2’ 1k base pace)
  • Rest between: 4’
  • Rating/Pace: 1k base pace

But I just couldn’t put together a good 2′ piece to save my soul.  I don’t know what the hell was wrong with me, but I was ready to withdraw from the Cromwell Cup, quit racing and never sprint again.  I was a quintessential drama queen!

Ultimately, I gave up on the workout and tried to one minute on / one minute off.  That seemed to work a bit better, but I think I have to push through this problem next week.

          Workout Summary - media/20180614-1735190o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09028|63:34.0|03:31.3|123.6|24.4|132.4|176.0|05.8
W-|03686|15:44.0|02:08.1|195.9|28.1|143.3|174.0|08.6
R-|05358|47:51.0|04:28.0|099.9|23.2|128.8|174.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00895|04:13.6|02:21.7|127.9|18.9|143.7|158.0|11.2
02|00075|00:18.2|02:02.0|244.1|32.9|113.0|117.0|07.5
03|00213|00:52.8|02:04.0|211.4|29.4|121.1|131.0|08.2
04|00234|00:57.2|02:02.3|226.2|32.4|156.7|168.0|07.6
05|00129|00:29.5|01:54.1|238.4|32.6|117.6|124.0|08.1
06|00224|00:52.0|01:56.1|239.2|32.2|132.4|137.0|08.0
07|00165|00:39.4|01:59.2|215.0|33.5|158.1|161.0|07.5
08|00184|00:43.0|01:56.6|246.3|34.9|158.9|168.0|07.4
09|00070|00:16.2|01:55.7|247.0|33.3|138.2|139.0|07.8
10|00256|01:00.8|01:58.5|231.3|31.6|128.4|136.0|08.0
11|00237|01:01.9|02:10.7|185.1|30.1|135.5|143.0|07.6
12|00147|00:39.6|02:14.5|228.1|30.2|126.5|132.0|07.4
13|00207|00:54.1|02:10.7|201.7|29.9|160.6|170.0|07.7
14|00218|00:56.2|02:08.6|200.4|30.9|167.7|174.0|07.5
15|00208|00:54.0|02:09.6|219.3|31.1|164.5|172.0|07.4
16|00223|00:55.7|02:04.9|231.1|31.2|136.6|147.0|07.7

One thing I’ve noticed.  With the technical changes that Marlene has had me working on, I can row cleanly at high rates.  Up above 32.  And I can move the boat very fast.  But I burn out very fast too.  I have to find the pace and pressure I can sustain over four minutes.

This workout left me grumpy all day long.

6 / 15 – Steady State and drills

I had an 8 am meeting so I got on the water early, and I only had an hour.

It was a bit windy and I was pretty slow.

Saturday – 6 / 16 -Random fun on Lake Quinsigamond

I went out with a mixed double.  We are reasonable well matched in speed.

We rowed low rate, but good pressure to the south end of the lake, then did some drills for a bit of the way back north.  Then a bit more steady state.  Finally when we got to the north end of the lake, we decided to play leapfrog.  That was a blast.  They would take off and when they were clear ahead, they would call “clear”.  That was my cue to speed up and their cue to paddle.  When I got clear ahead, I’d call “clear” and it was their turn.

We did that for about 2km.  Then we steady stated our way back to the dock.

The only problem with the session was my speedcoach running out of memory and not recording all my leapfrog strokes.

Here’s the data from RIM.

Whew!  Now I’m all caught up!

 

 

All rowing, all the time

May 2: 3 x (1’/3′ + 1’/3′ + 3’/6′) all at 1k race pace (or best effort)

May 3: 60′ speed play

May 4: 4 x (3′ @ 24 + 3′ @ 28) / 6′ active rest

Wed – May 2: 3 x (1’/3′ + 1’/3′ + 3’/6′) all at 1k race pace (or best effort)

On the charles.  Nice weather.  It’s finally warming up.

The workout plan was:

  • 3 sets of: 1’ on, 3’ active rest, 1’ on , 3’ active rest 3’ on, 6’ active rest
  • Rest between: Continuous, no rest between sets.
  • Complete one set and then repeat the series. The active rest is relaxed, low intensity, easy rowing. Stop only briefly to rehydrate.
  • Rating /pace: Race effort, 1k pace (your best right now)
  • Training effect: Cat II-III mix, repetitions, race pace technique

My goal here was to try to work on the technique feedback that my coach gave me from the video.  Her main suggestions were:

  1. Keep outward pressure on the oarlocks throughout the whole stroke.  She noticed that at the catch, I was dipping my shoulders and pushing the handles toward the stern.  She wanted to focus on early body angle preparation and remember to keep outward pressure on the handles as I approached the catch.  This feels more like pushing the handles outward, versus sternward.
  2. Keep outward pressure on the oarlocks at the finish. Again, make sure that I am keeping the collar firmly against the oarlock as I approach the finish.  My elbows are in the wrong position, which we are going to work on with a bit more rigging change.
  3. This goes with the body prep comment.  She told me to be very conscious of when I start to move the seat toward the stern.  Work to be sure that my arms are extended and my body position is ready for the catch.
  4. Sit up nice and tall in seat, avoid slumping back on my tailbone.

This workout was an interesting one to try some of this stuff out because all of the pressure rowing was r28 or higher.  I found that concentrating on the technique at r28, I was able to go multiple strokes touching no water and with rock solid balance.  Keeping my core engaged and my legs locked down during the initial recovery really kept the boat stable. Of course, it was more of a challenge to maintain  the rate as I was focusing on the recovery in segments, but I got the hand of it.

A very fun workout.

One thing that was not fun.  My EmPower oarlock was acting up.  Out of about 1200 strokes in the workout, it did not report data for 289 of them.  Many of them were strokes in the intervals when I was trying to row to a power target, which was a pain in the ass.  All in all it was probably a good thing because I ended up focusing more on the technique and less on power.

Workout Summary - media/20180502-1715240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11254|68:00.0|03:01.3|137.3|21.6|140.8|179.0|07.7
W-|03634|15:00.0|02:03.8|279.8|28.7|159.7|178.0|08.4
R-|07628|53:00.0|03:28.4|097.0|19.5|135.5|178.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00260|01:00.0|01:55.5|262.7|27.3|147.2|156.0|09.5 - down
02|00237|01:00.0|02:06.5|302.2|29.4|152.3|162.0|08.1 - up
03|00763|03:00.0|01:57.9|282.0|28.4|162.1|169.0|09.0 - down
04|00227|01:00.0|02:12.2|308.1|28.9|149.9|163.0|07.9 - up
05|00263|01:00.0|01:54.0|309.2|29.8|153.8|166.0|08.8 - down
06|00658|03:00.0|02:16.7|261.4|28.2|166.5|177.0|07.8 - up
07|00254|01:00.0|01:58.3|274.3|29.7|151.5|164.0|08.5 - down
08|00225|01:00.0|02:13.1|316.4|29.3|155.0|166.0|07.7 - up
09|00747|03:00.0|02:00.5|265.0|28.8|166.4|178.0|08.6 - down

 

Thursday – 60 min speedplay.

Again on the Charles.  I had an 8 am meeting, so I bolted out of bed at 5:15, and I was on the river by 6am.  That gave me just enough time to do 60 minutes, put away my boat, get to work, and shower before my meeting.

The workout is pretty standard by now, but on Thursday, I was still trying to obsess on the technique notes.  Also, the annoying empower issues were continuing.  This session 272 strokes were missed.

But none of that changed the fact that the weather was perfect!  No wind.  Really warm.  A little overcast, but still a glorious morning to be out.

Friday – May 4: 4 x (3′ @ 24 + 3′ @ 28) / 6′ active rest

On Lake Quinsigamond.  Overcast.  Very little wind.  Perfect water.  Scattered showers.  We needed to stick to the south end of the lake because boats were out practicing on the 2k course for this weekends big event, the New England Rowing Championship (“The NERCs”).

After 5 days of workouts, I was feeling a bit spent.  The workout plan has an optional speedplay session on Friday, or a rest day.  But since I knew I was heading down to the cape, I switched things to do the more intense Saturday session on Friday.

I knew that I would have to lighten up the r28 sections to make it through 12 minutes total of it.  I was also more interested in continuing to work on technique at race rates.

Here are my coaches notes for the session.

Session: 4 x 6’
Rest between: 6’
Rating/Pace: 3’ @Cat IV pace: target SR 24 + 3’ @ Cat III; target SR 28

Notes: Work on the rhythm of a strong leg drive combined with relaxation on the recovery. Follow through to the arms/body away position to complete each stroke and to set the body preparation for the next stroke before starting the slide. Hold your posture and head up as you fatigue.

I can’t say that I was completely relaxed on the recovery.  I had a lot on my mind…keep the knees down.  Set the body.  Keep my shoulders down.  Keep outward pressure on the handles.  Don’t over reach at the catch.

But, at least I had something to keep my mind off how hard the 3′ chunks were.

Before this outing, I updated my empower firmware to 2.18 and changed the battery in the empower oarlock.  This seemed to calm things down.  Only about 8 missed strokes.  Of course I recorded a lot fewer strokes because I forgot to push start after fiddling with some settings.  I was also having HR monitor troubles.

Here’s the whole thing on RIM

I had a bit of a moment on the third interval.  About a minute into the r28 section of that one, it really started to bite, and I got that drowning feeling.  It remarkable how quickly you can work your way through a chain of logic.  It’s been a long week, I don’t race until July, I shouldn’t have started so hard, etc, etc.  And before you know it, you’ve stopped rowing.  Well, I stopped rowing.  After about 10 seconds I started again and finished out the segment without any further drama.

Here’s the last ladder on NK.  Notice the weird crap going on with the HRM.

Workout Summary - media/20180504-1325270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11616|61:59.0|02:40.1|000.0|21.5|0.0|000.0|08.7
W-|10525|51:36.0|02:27.1|000.0|22.4|000.0|000.0|09.2
R-|01105|10:23.0|04:42.3|000.0|17.1|000.0|000.0|07.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00943|05:30.0|02:54.9|000.0|17.8|000.0|0.0|09.6
01|00671|03:00.0|02:14.1|000.0|23.9|000.0|0.0|09.4 - r24
02|00704|03:00.0|02:07.9|000.0|27.7|000.0|0.0|08.5 - r28
03|01110|05:55.0|02:39.8|000.0|18.4|000.0|0.0|10.2
04|00675|03:00.0|02:13.3|000.0|24.2|000.0|0.0|09.3 - r24
05|00711|03:00.0|02:06.6|000.0|27.9|000.0|0.0|08.5 - r28
06|00549|03:10.0|02:53.1|000.0|18.4|000.0|0.0|09.4
07|00658|03:00.0|02:16.8|000.0|24.0|000.0|0.0|09.1 - r24
08|00633|03:00.0|02:22.2|000.0|27.5|000.0|0.0|07.7 - r28 (fail)
09|00607|03:26.0|02:49.8|000.0|19.1|000.0|0.0|09.3
10|00661|03:00.0|02:16.2|000.0|24.2|000.0|0.0|09.1 - r24
11|00708|03:00.0|02:07.1|000.0|28.5|000.0|0.0|08.3 - r28
12|01531|08:00.0|02:36.8|000.0|20.0|000.0|0.0|09.5
13|00365|01:35.0|02:10.2|000.0|24.2|000.0|0.0|09.5

The last segment was particularly fun.  As I coasted to a stop at the south end of the lake.  I noticed another single with a shirtless young dude in it.  I turned around to the north, and he just sat there.  When I started to row, he started with me and matched me stroke for stroke.  I noticed he was a bit rough in terms of technique.  I imagine he was a college kid who wanted to branch out into sculling.  Anyway, we were side by side while I was getting ready to get into the interval, then I rated up  to 24 and started moving.  He hung with me for a a little bit and then started dropping back. He was sticking to a lower rate, and I’m sure he wasn’t paying any attention to me, but I was relishing the view of him dropping further behind.  This was all it took for me to make it through the last ladder with no hint of slowing down or giving up.  Seems like I need a training partner!

Later in the day, my wife and I headed  to the cape.

Saturday: May 5 – 60′ of coastal rowing

Screen Shot 2018-05-05 at 8.08.50 PM.png Down in Wellfleet.  It was a windy night last night and breezy in the morning, but by 3pm, it was calm and about 65F with hazy sunshine.  It was a great day for my first coastal row of the season.

The tide was still coming in, but close to slack.  I wanted to row for about an hour, and I just wanted to do steady state.  I wanted to keep working on proper technique in recovery.  knees down, outwards pressure, consistent body angle, don’t overextend.  It was great to practice this in the Aero, because it is so stable.

Workout Summary - media/20180505-2230240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10598|60:30.0|02:51.3|000.0|19.6|151.7|160.0|08.9
W-|10536|59:00.0|02:48.0|000.0|19.5|151.7|160.0|09.2
R-|00064|01:30.0|11:42.9|000.0|26.1|151.8|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|05282|29:00.0|02:44.7|000.0|19.3|148.2|157.0|09.4
01|05254|30:00.0|02:51.3|000.0|19.6|155.1|160.0|08.9

I was having a great time.

Tomorrow:  The weather is supposed to go downhill, so I think I will probably do an erg session.  80′ speedplay.

 

Videos! KOM Drill and Rate Ladders

It seems like so long ago, but it was just last Saturday.  When I went out to Lake Quinsigamond for a outing with my pals at the Worcester Boat Club.

I set up for side video to see how I was doing with the feedback that my coach had provided.  For reference, here is the before video.

The things that I needed to work on.

  • Rigging:
    • Decrease inboard to reduce the amount of overlap at the crossover and give me more room at the finish.  (I went from 89cm to 85cm)
    • Move foot board to stern to give me more distance through the pin for my hips.  (I moved it 2cm to the stern)
    • Move the oarlocks down one spacer so that my hands would be lower during the drive.
  • Technique:
    • Get my heels down quicker in the drive and keep my heels down during recovery
    • Maintain outward pressure on the handles during recovery to get the blades off the water and stay more stable.
    • concentrate on hinging at the hips and keep my back straight.

She recommended that I include the King of the Mountain Drill into my routine.  I’ve do it in a couple of workouts so far.  You can tell from the video that I need to do it more.

Here’s what it is supposed to look like.  Link to Video

Here’s my version.

I don’t know what my problem was, but I was really tense during the drill.  I feel like I did a better job the first time I tried it.

Then it was into the work out.  The assignment was 4 x 12′ rate ladders.  I include 2 videos here.  The first is the last couple of minutes of the r18 section, 4′ at r24 and 2′ at r28.  This one was done with basically no wind.

So, what do I see.  I know it’s tough to make things out because of the position of the sun.

  • The rigging changes are good, and maybe should go even further.  My finishes look a lot better.
  • I am doing a little better in the way my body is hinging, but not much.
  • I seem to go deep at the catch and then come to a good depth in the last 2/3 of the drive.
  • My balance still sucks.

Here’s the second ladder.  Again the end of the r18 bit and all of the 24 and 28.  The sun is now behind the camera so the video quality is better.  The rowing is a bit worse.  There was a bit of head/cross wind and I went a bit too hard in the first one so I was starting to fatigue.

I look a kinda slumpy in this one.  I need to really work on sitting up straight in the boat.

Finally, because I can’t help myself.  Here’s another blooper.  When I started my second ladder, I managed to lose track of where a buoy was in front of me.  By the time I saw it again, I was too close to cleanly steer away from it, so I just braced for impact.

Not my proudest moment.  I guess I should have worn the sunglasses.