Tuesday AM: 4 x 1500 / 5′ rest

September 29, 20152 Comments

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

Plan:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Monday: Steady State Rate Ladders

September 28, 2015September 28, 2015Leave a comment

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

Plan:

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

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

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

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

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

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

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

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

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

Sunday: Hard 5.8km on Quinsigamond

September 27, 20153 Comments

We got tho the lake this morning and the fog was so thick that you could not see the opposite shore 500m away. We don’t launch under those conditions. A pity too because there was no wind and the water was oily smooth. We waited about 30 minutes and it started to clear. There was still very little wind, and it was quite cool, maybe around 40F. The water was fabulous! The featured image is at 8:30, right when I was finishing my main piece.

The plan for today was another head race simulation. My last before the racing starts next weekend up in Lowell.

Plan:

5.5km hard
rate: r28
pace: better than 2:12.7 (my previous best pace)
As always work on good reach at the catch, smooth drive and early finish.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3040_|_15:15_|_2:30.5_|_280___|_18.4_|_10.9_|_135___|_w
03060_|_5800_|_25:33_|_2:12.2_|_674___|_26.4_|_08.6_|_168___|_m
08860_|_2780_|_15:00_|_2:41.9_|_301___|_20.1_|_09.2_|_138___|_r

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03040_|_15:15_|_2:30.5_|_280___|_18.4_|_10.9_|_135___|_warmup
05800_|_25:33_|_2:12.2_|_674___|_26.4_|_08.6_|_168___|_Main set
02780_|_15:00_|_2:41.9_|_301___|_20.1_|_09.2_|_138___|_rest meters
11620_|_55:49_|_2:24.1_|_1255___|_22.5_|_09.3_|_151___|_Total

In the warmup to the south end of the lake, I tried to keep the intensity low. I was rowing with another guy in a single and we basically matched pace. As I got closer to the end, I cranked up to target pace and just got loose and ready for the piece. I was pressed for time after our fog delay, so I took a minimal rest, drank a little water and set off on the main piece.

Less than 500m into the piece, I was hit by a massive wake from a waterskiing boat. It stopped me dead in the water for a couple of strokes. But, I got back in the groove and was pleased to see that I could hold under a 2:10 without going crazy. It felt like a nice pressure. About 400m later, I was hit with another wake. This one was smaller and I could keep rowing through it, but at half slide and with blades on the water.

Over the next 1500m, I started to feel the effects of my fast start, and the splits started to climb into the 2:10 to 2:15 range. I just focused on mechanics. Reach far and finish clean. Reach far and finish clean. This got me to the narrows where I was waked one more time. Again not so bad, but it cost me a few strokes at full pressure.

From there to the bridge was pretty painful. I was hurting and just trying to keep it together. There was a stretch where I was struggling with a cross chop from the wakes bouncing off the shore lines and coming back in unpredictable ways. At steady state pressure these would have been no big deal, but I was tired enough that they really made it hard to stay in a smooth rhythm. I was glad to get under the bridge and know that I had about 2K left.

I lifted the rate after the bridge. I wasn’t hitting the target rate in the south end of the lake, but now I was. I was also desperately counting strokes, trying to make sure that I didn’t get ahead of myself and trying to stay in the moment, just focusing on mechanics and technique. I hit all the milestones at the right stroke counts and I knew that I would finish up right at about 700 strokes for the whole piece. I started a final push with about 400m to go and finished with a 2:00 split on the speedcoach.

I was gassed. I panted for a half a minute then paddled up to the top of the lake. I had a drink, took my feet out and then paddled back toward our dock. I did about 1000m of steady rowing, then 500m of slow roll ups, then 500m of square blades and that was about it.

Even with the 3 wakings, I managed to beat my previous best pace by half a second (2:12.2 vs 2:12.7). Excluding the one big wake, the pace was 2:10.8. Even better, the average HR for this piece was 168 versus 176 for the piece where I did 2:12.7. I’m happy with that and I think I’ll have a beer.

Tomorrow: Steady State. Training plan calls for rate ladders. I plan to do them

1000 @ 16, 1000 @ 18, rest of the distance @ 20

I will also row with a HR cap at 150.

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

September 22, 2015September 23, 20153 Comments

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

Plan:

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

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

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

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

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

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

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

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

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

Very happy with the session overall.

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

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

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

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

Monday: 15K steady state

September 21, 2015Leave a comment

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

Plan:

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

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

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

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

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

Sunday: Head Race Simulation – Hard 5K on Quinsig

September 21, 2015September 27, 20151 Comment

Cloudy, wind NE at 7-10mph. This was a cross/head wind for the 5K piece. It also kicked up some nasty chop for most of the row. On the plus side, I wasn’t waked during the piece, only during the warmup. Very sporting of them really.

Plan:

5K hard
rate: r28
pace: better than last weekend’s 2:12.7
HR: There is no cap on race simulations.
Technique: Work on really reaching for the catch and keeping my finishes clean and avoid too much layback.

As I got my boat in the water, a couple guys from the club at the north end of the lake came by and asked me if I wanted to do a race piece with them. Damn right I did! We rowed steady state down to the south end of the lake. I tried to keep my HR basically in UT2 the whole way down, but finished with about 500m of head race pace just to get comfortable with the rate.

Then we turned, and futzed around a bit. I asked the guy I was going to row with what his target pace was. He said 2:15 in flat water, which seemed about right to me. I didn’t want the pressure of starting off side by side, so he let me go and he started right behind me. It seemed like we were pretty even in pace, but over the first 1000m I started to put a little distance between us. The wind was gusty and flukey, and the except in the lee of the islands, annoyingly choppy.

By the 2K mark, I was up about 30 seconds or so, and the row was basically pushing a bit faster when I got some flat water and slogging along when it was choppy or I got a bit gust of wind. I was a lot slower than last weekend, but I think with the conditions, and the lower HR, this was actually a better row.

I ended up about a minute ahead of the guy I was rowing with. It sure is easier to keep pushing hard when someone is chasing you! I really wanted to stop or slow down around the rt 9 bridge, but pride kept me going.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_21:29_|_2:41.9_|_388___|_18.1_|_10.3_|_132___|_w
04000_|_5000_|_22:45_|_2:16.5_|_585___|_25.7_|_08.5_|_169___|_5K piece
09000_|_4720_|_25:15_|_2:40.4_|_502___|_19.9_|_09.4_|_137___|_r

1000m splits for the 5K. Pretty flat paced.

04000_|_1000_|_04:36_|_2:18.2_|_114___|_24.7_|_08.8_|_157___|_m
05000_|_1000_|_04:31_|_2:15.7_|_119___|_26.3_|_08.4_|_168___|_m
06000_|_1000_|_04:33_|_2:16.5_|_116___|_25.5_|_08.6_|_171___|_m
07000_|_1000_|_04:31_|_2:15.7_|_119___|_26.3_|_08.4_|_173___|_m
08000_|_1000_|_04:33_|_2:16.5_|_117___|_25.7_|_08.5_|_176___|_m

After that, I did some square blades, some feet out and rowed with a quad from my club back to the dock. Very good outing.

Friday: 16K steady state over HOCR course

September 18, 20152 Comments

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

Plan:

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

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

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

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

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

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

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

September 17, 20153 Comments

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

The plan:

Per the training plan…

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

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

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

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

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

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

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

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

Here is the original form of the workout:

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

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

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

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

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

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

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

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

Here is a summary by rate of the intervals.

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

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

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

I’m kind of tired now.

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

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

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

September 16, 2015Leave a comment

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

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

Oh yeah, back to the training. The plan:

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

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

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

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

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

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

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

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

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

Tuesday: 5x2K / 500m rest – Boom

September 15, 2015Leave a comment

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

Plan:

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

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

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

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

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

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

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

Quantified Rowing

Measure – Adjust – Improve

Tag: OTW

Tuesday AM: 4 x 1500 / 5′ rest

Monday: Steady State Rate Ladders

Sunday: Hard 5.8km on Quinsigamond

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

Monday: 15K steady state

Sunday: Head Race Simulation – Hard 5K on Quinsig

Friday: 16K steady state over HOCR course

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

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

Tuesday: 5x2K / 500m rest – Boom