Thursday: Steady State OTW

September 29, 20161 Comment

On the water, down in Newton in my single.

The featured image is an aerial view that I found of the old watch factory in Waltham. The little bridge is just over 2km from the start of the rowable section of the river, and about 900m from the end at the Moody street dam. Going down river, which is from the bottom of the picture to the top, you need to go through the span of the bridge right against the right hand shore, so you need to turn right at the corner of the straight wall to line up with the bridge. Also notice that the bridge crosses the river at an angle so you need to turn aggressively in the other direction as soon as you have your line to the bridge. It adds a bit of fun to workouts and keeps my head on a swivel!

Weather: Cool and Breezy. Wind was NNE between 5 and 10mph with gusts to 15mph. This was a head wind going downriver and a tail wind coming up river. It was forecast to be overcast, but it was actually mostly clear. A lovely fall day, really.

Plan:

4 lengths of the river
Short stops for a drink of water at the end of each chunk.
Rate: r20
Pace: better than 2:30
HR Cap: 155
Technique: Work on balance, try to get blades off the water on recovery. Work on getting a good reach at the catch and staying forward through the initial drive.

Today I decided that I would be careful enough and get data to recalibrate my speedcoach. Instead of using the built in routine, I decided to just match start times and durations of the four moving segments between speedcoach and RIM, and then use the formula helpfully provided in the speedcoach manual.

Here is the Speedcoach data….

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00009_|_1094_|_06:15_|_2:51.5_|_117___|_18.7_|_09.4_|_121___|_warmup
01103_|_2779_|_14:32_|_2:36.8_|_294___|_20.2_|_09.5_|_148___|_m
03882_|_0099_|_00:38_|_3:09.9_|_011___|_17.6_|_09.0_|_136___|_r
03981_|_2643_|_13:24_|_2:32.0_|_272___|_20.3_|_09.7_|_150___|_m
06624_|_0134_|_00:58_|_3:36.4_|_013___|_13.4_|_10.3_|_133___|_r
06758_|_2727_|_14:37_|_2:40.7_|_296___|_20.3_|_09.2_|_151___|_m
09485_|_0086_|_00:36_|_3:29.3_|_008___|_13.3_|_10.8_|_123___|_r
09571_|_2672_|_13:35_|_2:32.6_|_274___|_20.2_|_09.8_|_150___|_m
12243_|_1097_|_06:10_|_2:48.4_|_125___|_20.3_|_08.8_|_141___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01094_|_06:15_|_2:51.5_|_117___|_18.7_|_09.4_|_121___|_warmup
10821_|_56:07_|_2:35.6_|_1136___|_20.2_|_09.5_|_150___|_Main set
00319_|_02:12_|_3:26.3_|_032___|_14.6_|_10.0_|_131___|_rest meters
01097_|_06:10_|_2:48.4_|_125___|_20.3_|_08.8_|_141___|_cool down
13331_|_10:44_|_2:39.2_|_1410___|_19.9_|_09.5_|_146___|_Total

The important bit is the time and distance for the main set

10821m in 56:07 sec.

Here is the RIM data

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
| 00:00.0 | 01243 | 08:14 | 3:18.7 | 15.6 | 113.6 | 09.7 | warming up
| 07:44.0 | 02884 | 14:35 | 2:31.7 | 20.3 | 147.8 | 09.7 |
| 22:19.0 | 00167 | 01:20 | 3:59.5 | 20.3 | 138.5 | 06.2 |
| 23:39.0 | 02737 | 13:20 | 2:26.1 | 20.4 | 150.5 | 10.1 |
| 36:59.0 | 00150 | 02:02 | 6:46.7 | 18.6 | 132.9 | 04.0 |
| 39:01.0 | 02808 | 14:35 | 2:35.8 | 20.3 | 150.9 | 09.5 |
| 53:36.0 | 00140 | 01:48 | 6:25.7 | 19.4 | 137.1 | 04.0 |
| 55:24.0 | 02797 | 13:36 | 2:25.9 | 20.3 | 149.6 | 10.1 |
| 09:00.0 | 01198 | 06:34 | 2:44.4 | 21.3 | 142.4 | 08.6 |

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
| 00:00.0 | 01243 | 08:14 | 3:18.7 | 15.6 | 113.6 | 09.7 | warmup
| 00:00.0 | 11226 | 56:06 | 2:29.9 | 20.3 | 149.7 | 09.8 | Mainset
| 00:00.0 | 00457 | 05:10 | 5:39.2 | 19.3 | 135.8 | 04.6 | rests
| 00:00.0 | 01198 | 06:34 | 2:44.4 | 21.3 | 142.4 | 08.6 | cool down

From RIM, 11226 in 56:07

The formula is

new cal factor = (old cal factor * true distance) / displayed distance

(0.962 * 11226) / 10821 = 0.998 (my new cal factor)

Look at that, I’ve gained 5 seconds of boat speed without working any harder!

Other than this, the workout was entirely unremarkable. My hands are a mess. I have blisters on my index fingers, and a bad one under the callous at the base of my ring finger. Today didn’t make them any worse, but my hands hurt a bit during the row. I must be gripping differently in the double and causing some trouble.

The wind was enough to be noticeable, but there wasn’t any chop (I love this river!) So, I set the pace by using the HR limit. If I got up to the limit, I would back off the pressure a bit to bring it back in line.

Tomorrow: Back to Quinsig. Another attempt at the grand hook workout. 6km with a big turn starting at about the 5km mark. Great practice for head racing!

Tuesday: 74 minutes of Steady State

September 13, 20161 Comment

Weather: Awesome. Clear, cool. A very light breeze from SW, barely noticeable until the last segment when it built enough to slow me down.

Plan:

Recover from yesterday’s intense session
>70′ steady state
rate: 20 spm
pace: ~2:30
HR cap: < 155

I had trouble getting organized this morning. I was late leaving the house. I needed to stop on the way to the boathouse to use the bathroom. There was goose poop all over the dock (luckily I am now carrying a broom in my mobile boathouse). And I managed to forgot my “Bite Guards” in my duffel and didn’t realize it until I was twenty strokes from the dock. I wanted to row with them because I had some raw spots from the double yesterday that I didn’t want to irritate further. Oh well.

I am also still struggling with the speedcoach. I need to recalibrate the pace, and the HR pickup antenna has come loose from the bottom of the seat deck. It’s been a problem finding time to do this kind of routine stuff because I am pressed for time in the mornings during the week and skipping off to the cape on weekends. Oh well, I am more and more happy with the the way that RIM is working. The pace seems much more responsive than CrewNerd in the boat, and the live acceleration graph definitely keeps me focused on form later in each session. You can definitely tell from it when you are shortening the stroke, or rushing the catch and a myriad of other issues.

Today’s workout was almost entirely uneventful. I would like to be faster, but I have to be realistic about making progress when I have other priorities that reduce the time I have to train.

First Interval, for some reason HR data wasn’t working in RIM
|Start|Dist_|Time_|_Pace__|_SPM__|avg HR|DPS_|Remarks
|00010|01090|05:49|02:40.1| 19.6 | 000 |09.6|warmup
|01100|02969|14:24|02:25.5| 20.5 | 000 |10.0|rep #1
|04069|00076|01:12|07:53.7| 16.5 | 000 |03.8|turn

|Start|Dist_|Time_|_Pace__|_SPM__|avg HR|DPS_|Remarks
|00000|01090|05:49|02:40.1| 19.6 | 000 |09.6|warmup
|00000|02969|14:24|02:25.5| 20.5 | 000 |10.0|main set
|00000|00076|01:12|07:53.7| 16.5 | 000 |03.8|rests

So, I restarted RIM and that seemed to fix it. Here’s the data for the reps 2 through 4.
|Start|Dist_|Time_|_Pace__|_SPM__|avg HR|DPS_|Remarks
|00059|02909|14:18|02:27.5| 19.7 | 144 |10.3|rep #2
|02968|00061|01:10|09:33.8| 16.9 | 127 |03.1|turn
|03029|02939|14:12|02:24.9| 19.9 | 149 |10.4|rep #3
|05968|00036|00:52|12:02.2| 16.3 | 144 |02.6|turn
|06004|02956|15:09|02:33.8| 19.9 | 149 |09.8|rep #4
|08960|01130|06:31|02:53.0| 20.6 | 140 |08.4|back to dock

|Start|Dist_|Time_|_Pace__|_SPM__|avg HR|DPS_|Remarks
|00000|08804|43:39|02:28.7| 19.8 | 147 |10.2|main set
|00000|00097|02:02|10:28.9| 16.6 | 134 |02.9|rests
|00000|01130|06:31|02:53.0| 20.6 | 140 |08.4|cool down

Put all the reps together and the pace is 2:27.9. Not bad for the HR I guess.

Now I am on a plane over Oklahoma, on my way to LA. I have customer meetings tomorrow and Thursday morning. My plan is to drop in on Crossfit Anaerobic in Newport Beach and use an erg. My workout plan for the week is a bit disrupted, and I have my first head race this weekend.

The plan was

Monday: rest
Tuesday: Threshold 4×2500
Wednesday: Steady State
Thursday: Short rest intervals 4 x (3′ on / 1′ paddle) 2′ rest
Friday: Warmup Only
Saturday: CRI Fall Classic

The new plan is

Monday: Threshold – 5.5km hard on Quinsig
Tuesday: 75′ steady state
Wednesday: Short Rest Intervals (on the erg)
Thursday: Steady State 4 x 20′ (on the erg)
Friday: Warmup only
Saturday: Race Day!

I’m not tapering for this race, I think it’s more important to keep working on endurance for the races later in the schedule.

Wednesday: 14K Steady State

September 7, 20162 Comments

Weather: Intermittent light rain. Overcast. Light wind from the east ~2mph.

Plan:

steady state
4x the length of the river
r20.
HR cap at 155

Sometime when it rains, rowing can be a magical experience. The rain flattens out the water, and the it muffles all the noises. You feel like you are gliding effortlessly along.

Today was not that day.

Today, every stroke felt sluggish. The splits were slow and the it seemed like the boat was 50 pounds heavier than it used to be. The 2mph headwind made it feel like I was rowing up a long slow hill. And when I turned around, it seemed like the wind just disappeared.

But, I went out and I did the work. Good for me!

|Start|Dist_|Time_|_Pace__|_SPM__|avg HR|DPS_|Remarks
|00020|01306|06:58|02:40.0| 19.6 | 128 |09.6|warmup
|01326|02623|13:11|02:30.8| 20.6 | 149 |09.7|rep #1
|03949|00187|02:19|06:11.7| 11.9 | 130 |06.8|cool down
|04136|02843|13:50|02:26.0| 20.5 | 152 |10.0|rep #2
|06979|00128|01:10|04:33.4| 20.2 | 148 |05.4|rest
|07107|02822|14:43|02:36.4| 20.1 | 154 |09.5|Rep #3
|09929|00110|01:47|08:06.4| 13.7 | 133 |04.5|rest
|10039|02774|13:52|02:30.0| 19.9 | 152 |10.0|Rep #4
|12813|01217|06:19|02:35.7| 21.5 | 155 |09.0|cool down

|00000|01306|06:58|02:40.0| 19.6 | 128 – warmup
|00000|11062|55:36|02:30.8| 20.3 | 152 – main set
|00000|01217|06:19|02:35.7| 21.5 | 155 – rests
|00000|01306|06:58|02:40.0| 19.6 | 128 – cool down

Very high HR for a 2:30 pace. Oh well.

Tomorrow: Short rest intervals. Plan calls for…5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets

I don’t think I want to do that. I think I will substitute a 4 x (8 x (1′ on / 30″ off) ) 4′ rest

Wednesday: Steady State (and more accuracy fun)

August 31, 2016Leave a comment

Weather: Yawn…Another perfect day.

Plan:

4 x ~14min
rate 20
pace target < 2:30
HR cap < 155

So, here is the pace plotted for GPS (on the left) and speedcoach (on the right)

Here is the rate data

Tabular comparison of impeller and GPS

Impeller Data
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1028_|_05:50_|_2:50.2_|_114___|_19.5_|_09.0_|_124___|_warmup
01044_|_2825_|_13:46_|_2:26.2_|_282___|_20.5_|_10.0_|_145___|_rep #1
03869_|_0126_|_00:59_|_3:54.1_|_013___|_13.2_|_09.7_|_124___|_rest
03995_|_2833_|_14:00_|_2:28.2_|_288___|_20.6_|_09.8_|_148___|_rep #2
06828_|_0058_|_00:32_|_4:35.0_|_006___|_11.3_|_09.7_|_117___|_rest
06886_|_2846_|_14:05_|_2:28.4_|_284___|_20.2_|_10.0_|_150___|_rep #3
09732_|_0139_|_01:14_|_4:27.6_|_017___|_13.7_|_08.2_|_129___|_rest
09871_|_2826_|_14:23_|_2:32.6_|_294___|_20.4_|_09.6_|_153___|_rep #4
12697_|_1041_|_06:35_|_3:09.6_|_127___|_19.3_|_08.2_|_133___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01028_|_05:50_|_2:50.2_|_114___|_19.5_|_09.0_|_124___|_warmup
11330_|_56:13_|_2:28.9_|_1148___|_20.4_|_09.9_|_149___|_Main set
00323_|_02:45_|_4:15.9_|_036___|_13.1_|_09.0_|_125___|_rest meters
01041_|_06:35_|_3:09.6_|_127___|_19.3_|_08.2_|_133___|_cool down
13722_|_11:23_|_2:36.1_|_1425___|_20.0_|_09.6_|_145___|_Total
TCX Data
|Start|Dist_|Time_|_Pace__|_SPM__|avg HR|DPS_|Remarks
|00019|01081|05:44|02:39.1| 20.0 | 122 |09.4|warmup
|01100|02898|13:48|02:22.9| 20.6 | 145 |10.2|rep #4
|03998|00222|04:07|09:16.3| 08.8 | 110 |06.1|cool down
|04220|02898|13:58|02:24.6| 20.7 | 148 |10.0|rep #2
|07118|00082|01:36|09:45.4| 14.0 | 133 |03.7|rest
|07200|02898|14:03|02:25.4| 20.2 | 150 |10.2|Rep #3
|10098|00213|02:09|05:02.8| 16.3 | 133 |06.1|rest
|10311|02886|14:21|02:29.2| 20.5 | 153 |09.8|Rep #4
|13197|01095|07:07|03:15.0| 19.3 | 133 |08.0|cool down

|00000|01081|05:44|02:39.1| 20.0 | 122
|00000|11580|56:10|02:25.5| 20.5 | 149
|00000|01095|07:07|03:15.0| 19.3 | 133

2:26.2 vs 2:22.9 –> 3.3 – down stream
2:28.2 vs 2:24.6 –> 3.6 – up stream
2:28.4 vs 2:25.4 –> 3.0 – down stream
2:32.6 vs 2:29.2 –> 3.4 – up stream

current effect ~ 3.5 – 3.15 (avg of 2 ups – 2 downs) = 0.35

So, the downstream pieces GPS will read .2 faster than impeller, up stream .2 slower
Average difference between speedcoach and GPS –> 3.4 seconds (impeller is slower)

Yesterday the difference was around 2.5 seconds difference. I think I need to recalibrate my speedcoach.

Tomorrow: My first outing doing short rest intervals in this mesocycle.

4 x (5 x 2′ on / 30″ paddle) / 2′ rest

The 2′ on is supposed to be at head race pace. I’ll target 2:15.

Thursday: 14K steady state (r18/r20)

August 25, 2016Leave a comment

Weather: Sunny, beautiful. light wind, building from the west. This was a head wind going up river.

Plan:

70 minutes of steady state
r20
pace target: around 2:30
HR cap: 155

A very nice row. No complaints. Getting way out for the catch sure makes a big difference to boat speed.

Tonight my wife and I are heading back to the cape. If the weather is nice, I’ll do an open water row tomorrow morning. If not, I’ll go for a bike ride.

Friday: Long UT1 row

August 5, 20161 Comment

Weather: Awesome! Sunny. It started cool around 60F, but warmed up fast. It was in the mid 70s by the time finished. The wind was just like yesterday, around 2-4 mph from the West. A tailwind going downriver and a headwind heading up wind.

Plan:

90′ of steady state
rate: 20
pace: ~2:30
HR: <155

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00003_|_1201_|_06:00_|_2:30.0_|_124___|_20.6_|_09.7_|_132___|_warmup
01204_|_2784_|_13:14_|_2:22.6_|_268___|_20.3_|_10.4_|_147___|_tail wind
03988_|_0055_|_00:20_|_3:04.5_|_005___|_14.8_|_11.0_|_140___|_turn
04043_|_2818_|_13:54_|_2:27.9_|_280___|_20.2_|_10.1_|_151___|_head wind
06861_|_0078_|_00:31_|_3:20.6_|_009___|_17.3_|_08.7_|_133___|_turn
06939_|_2775_|_13:29_|_2:25.9_|_269___|_19.9_|_10.3_|_152___|_tail wind
09714_|_0077_|_00:34_|_3:42.7_|_012___|_21.0_|_06.4_|_143___|_turn
09791_|_2798_|_14:05_|_2:31.0_|_286___|_20.3_|_09.8_|_154___|_head wind
12589_|_0054_|_00:21_|_3:13.5_|_005___|_14.4_|_10.8_|_121___|_turn
12643_|_2822_|_13:54_|_2:27.7_|_279___|_20.1_|_10.1_|_153___|_tail wind
15465_|_0061_|_00:32_|_4:22.3_|_009___|_16.9_|_06.8_|_142___|_turn
15526_|_2315_|_11:46_|_2:32.4_|_238___|_20.2_|_09.7_|_153___|_head wind
17841_|_1683_|_09:14_|_2:44.4_|_183___|_19.8_|_09.2_|_146___|_back to dock

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01201_|_06:00_|_2:30.0_|_124___|_20.6_|_09.7_|_132___|_warmup
16312_|_1:20:21_|_2:27.8_|_1620___|_20.2_|_10.1_|_152___|_Main set
02008_|_11:32_|_2:52.4_|_223___|_19.3_|_09.0_|_144___|_rest meters
19521_|_1:37:54_|_2:30.4_|_1967___|_20.1_|_09.9_|_150___|_Total

I’m happy with this session. I worked within the HR cap and felt like the boat was running well.

Tomorrow: 2 x 5.5K / 5′ rest, rate r24, pace <2:20 on Lake Quinsigamond

Monday: 16K Steady State OTW

August 1, 20162 Comments

Up at 5:15am, having gotten very little sleep. Gotta get back into this timezone somehow.

Off to Newton for my first OTW session since July 20th! I decided that a steady state session to just get some meters in the boat.

Plan:

row for about 80 minutes
short <1′ breaks at the turn arounds for a quick drink.
r20
pace target ~2:30
HR cap: 155

Weather was cloudy, 70F and 90% RH. Another recipe for copious perspiration. There was a light wind 2-4mph from the east. This was roughly a head wind heading down river and tail wind going up river.

I used RIM today to see what’s happening with my stroke. Here are plots of a few strokes with a light headwind (purple) and tailwind (yellow)

Not much to see at these rates really. At least it doesn’t look like I am lurging at the catch, like I used to do.

Heart rate was high and speed was slow, as I would expect after so long out of a boat. I tried to easy up when my HR got above 155, but it got harder and harder as I went along to row that slowly. Finally after about 12.5K, I decided to transition over to some form drills, so I finsihed with a few 500m sets of SBR and alternating SBR and feathered rowing. This felt pretty good and I was happy that my balance seemed no worse for the layoff.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1072_|_05:32_|_2:34.6_|_108___|_19.5_|_09.9_|_133___|_warmup
01087_|_2765_|_13:42_|_2:28.7_|_274___|_20.0_|_10.1_|_153___|_head wind
03852_|_3091_|_15:17_|_2:28.4_|_298___|_19.5_|_10.4_|_152___|_tail wind
06943_|_2698_|_13:48_|_2:33.4_|_273___|_19.8_|_09.9_|_154___|_head wind
09641_|_2890_|_14:33_|_2:31.1_|_282___|_19.4_|_10.2_|_152___|_tail wind
12531_|_3407_|_18:21_|_2:41.6_|_330___|_18.0_|_10.3_|_148___|_drills

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01072_|_05:32_|_2:34.6_|_108___|_19.5_|_09.9_|_133___|_warmup
11444_|_57:21_|_2:30.3_|_1127___|_19.7_|_10.2_|_153___|_Main set
03407_|_18:21_|_2:41.6_|_330___|_18.0_|_10.3_|_148___|_cool down
15923_|_21:13_|_2:33.0_|_1565___|_19.3_|_10.2_|_150___|_Total

So, not a bad return to the water. Still working on endurance base.

Tomorrow: 4 x 2700’/4′ rest @ 24-26spm (threshold)

Thursday: r20 Steady State

June 30, 20162 Comments

Weather: Perfect. warm, 70F when I started, 75F when I finished. Sunny. Light WNW wind ~ 2mph. This was a cross/tail wind going downstream and cross/head going upstream. Water was very flat. Really delightful.

Plan: I was originally thinking to do a technique session, but I changed my mind. I have been doing a lot of rate ladders and technique work, but not much pure steady state rowing. And when I do, it tends to be at r18. This has helped me work on balance and stroke mechanics, but it also has encouraged me to pull really hard at the low rate to get any kind of decent pace. Today, I decided to try upping the rate a bit, and lighten my stroke to keep it low intensity

Steady State
4 x ~3000m
1′ rests to turn the boat and grab a quick drink
Rate: 20 SPM
Pace: faster than 2:30
Heart Rate: < 155, start to ease up on pressure when HR gets above 150
Technique: Favor length over power. Get fully compressed at the catch. Finish clean and early. Get those damn blades off the water.

rowsandall.com plots of the TCX data from CrewNerd

Plots from Speedcoach impeller data

Summary data from Speedcoach

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1115_|_07:59_|_3:34.9_|_136___|_17.0_|_08.2_|_114___|_warmup
01137_|_2697_|_13:01_|_2:24.8_|_265___|_20.4_|_10.2_|_147___|_downstream tail wind
03830_|_0061_|_00:33_|_4:29.7_|_009___|_16.4_|_06.8_|_126___|_
03900_|_2728_|_13:27_|_2:27.8_|_272___|_20.2_|_10.0_|_148___|_upstream head wind
06617_|_0171_|_01:09_|_3:22.3_|_018___|_15.6_|_09.5_|_137___|_
06800_|_2827_|_13:54_|_2:27.5_|_281___|_20.2_|_10.1_|_148___|_downstream lt tail
09615_|_0124_|_00:41_|_2:47.3_|_014___|_20.2_|_08.9_|_124___|_
09750_|_2731_|_13:33_|_2:28.9_|_274___|_20.2_|_10.0_|_151___|_upstream lt head
12480_|_1203_|_07:09_|_2:58.2_|_128___|_17.9_|_09.4_|_139___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01115_|_07:59_|_3:34.9_|_136___|_17.0_|_08.2_|_114___|_warmup
10983_|_53:55_|_2:27.3_|_1092___|_20.3_|_10.1_|_148___|_Main set
00356_|_02:24_|_3:21.7_|_041___|_17.1_|_08.7_|_130___|_rest meters
01203_|_07:09_|_2:58.2_|_128___|_17.9_|_09.4_|_139___|_cool down
13657_|_11:26_|_2:36.9_|_1397___|_19.6_|_09.8_|_143___|_Total

Tomorrow: 1000m time trial, 10 minute rest, 4 x 750 / 4′ rest

Monday: 14K steady state r20

June 6, 2016June 6, 20161 Comment

Weather: Broken overcast, clearing during the row to beautiful sunshine. Temperature in the mid 60s. Light wind from the WSW, building from nothing to about 3 to 5 mph by the time I finished. This was a head wind when heading up river.

The plan:

Steady State, basically 4 x 15′
1′ rests and 5′ warm up and cool down
Rate: 20 spm
HR Cap at 155
Focus on rowing clean at a slightly higher rate. Lighten up my stroke to keep HR in the aerobic band. Apply power smoothly after the catch.

Start_|_Dist_|__Time_|_Split Pace_|_Strokes_|_SPM__|_DPS__|_Remarks
00000_|_1100_|_06:22_|_2:53.6_____|_114_____|_17.9_|_09.6_|_warmup
01050_|_3000_|_14:30_|_2:25.0_____|_297_____|_20.5_|_10.1_|_tail
04050_|_0150_|_01:41_|_5:36.4_____|_014_____|_08.3_|_10.7_|_r
04200_|_2800_|_14:27_|_2:34.8_____|_289_____|_20.0_|_09.7_|_head
07000_|_0300_|_02:50_|_4:43.3_____|_038_____|_13.4_|_07.9_|_r
07290_|_2800_|_13:40_|_2:26.4_____|_276_____|_20.2_|_10.1_|_tail
10090_|_0110_|_02:01_|_9:10.2_____|_009_____|_04.5_|_12.2_|_r
10200_|_2800_|_14:49_|_2:38.7_____|_296_____|_20.0_|_09.5_|_head
13000_|_1202_|_07:10_|_2:58.9_____|_134_____|_18.7_|_09.0_|_c

Distance_|_Time__|_Pace___|_Strokes_|_SPM__|_DPS__|_Remarks
1100_____|_06:22_|_2:53.6_|_114_____|_17.9_|_09.6_|_warmup
11400_____|_57:26_|_2:31.1_|_1158_____|_20.2_|_09.8_|_Main set
1202_____|_07:10_|_2:58.9_|_134_____|_18.7_|_09.0_|_Cool down
0560_____|_06:32_|_5:50.0_|_061_____|_09.3_|_09.2_|_rest meters
14262_____|_17:30_|_2:43.0_|_1467_____|_18.9_|_09.7_|_Total

Tomorrow: 8 x 500 / 3′ rest, rate r28

Quantified Rowing

Measure – Adjust – Improve

Tag: r20

Thursday: Steady State OTW

Tuesday: 74 minutes of Steady State

Wednesday: 14K Steady State

Wednesday: Steady State (and more accuracy fun)

Thursday: 14K steady state (r18/r20)

Friday: Long UT1 row

Monday: 16K Steady State OTW

Thursday: r20 Steady State

Monday: 14K steady state r20