Tag: steady state

Sunday: 15K of Technique

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Well, more like 13K of technique and 2K of slogging through nasty chop.

Weather:  Weird.  It started out just fine.  Little or no wind.  Overcast.  About 70F and more humid than yesterday, about 80% RH.  We launched at about 6:45 and the weather stayed that way until about 8am.  Just when we had hit the south end of the lake. We turned around and all of the sudden there was a pretty considerable headwind from the North.  It was a slog up to the narrows, and it got worse from there.  The chop on the north side of the narrows was awful, and it made me feel like all the good drill work that I had been doing had gone to waste.

Don’t take my word for it.  Take a look at the plot from Weather Underground.

Screen Shot 2016-07-17 at 11.05.13 AM.png

Anyway, back to the rowing.

Today’s Plan:

  • 2K of rowing with a bungee.  Trying to work on relaxing my arms and shoulders through the drive and getting my arms out straight.  Work on sequencing the drive better and holding a forward position through the leg drive.
  • (500m of SBR, 500m of alternating SBR and feathered, 500m of feathered) repeated over and over again.  Working on trying to maintain the same back position at the finish when feathered of square.  Try to correct my habit of laying back too much.  Also try to get way out at the catch and challenge my balance at the catch.

We launched and headed north.  I had a bungee around the boat about where the footplate was.  I was working on getting my arms straight and my shoulders relaxed.  At first, I was really hammering the catch and opening up my back too early.  I was also rowing at a very low rate.  As I continued up lake, I was doing better getting to full compression, easing into the drive, and holding my body forward longer.  This was a much smoother stroke and my speed and rate both picked up.  Very satisfying at the end seeing the water flying everywhere off of the bungee.

At the north end of the lake, I had a quick drink and took off the bungee.  Then I started my 500s with my blades square.  My balance was pretty good and I was able to get out to full compression reasonably well.  I was having some trouble keeping my finishes clean.  On about 1/3 of the strokes, I could feel myself getting hung up as I extracted the oars.  My best strokes, the finish was much smoother, essentially maintaining the pace of the stroke at the finish and just lifting the blades clear of the water.  On the bad strokes, I would reach the end of the stroke with the blades still buried and I could feel the pressure on  the blades from the boat velocity.  It got a bit better as I continued to work on it.

The alternating SBR and feathered is a great drill (in my opinion anyway).  I have noticed that I tend to layback too much, especially as I get tired and leave the oars in the water too long.  Then I feather and extract the oars in one movement.  By doing alternating strokes, I can try to match the exact body position at the finish for both SBR and feathered.  An early finish on SBR leads to a smooth extraction, going late leads to a hang up.  The feeling is much more pronounced than when rowing feathered and the turn of the oar handle avoids the hangup.  The alternating strokes reinforces the right moment in the drive to push the handles down.

It’s always a relief to do the 500m of feathered rowing, but also a chance to really try to reinforce the body position that I was holding at the finish.  I caught myself with too much layback a bunch of times, but the good thing was that I really noticed it and corrected it.

The 500m chunks are a good length because it’s enough time to really work on stuff, but not so long that you lose concentration.

I did about 11K of this drill, so maybe 7 complete sets or so.  the last couple sets were into the newly developed head wind.  I could really feel it pushing back on square blades.  I bailed out on the drill at the narrows because the water was too nasty to row n the square productively.  I slogged along until I was nearly at the bridge and then pumped up the rate a couple notches and tried to finish with a bit more effort.

Workout Summary - media/20160717-165231-2016-07-17-0647o.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|15370|86:10.0|02:48.2|17.8|146.0|169.0|10.0

Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
00|15370|86:09.0|02:48.2|17.8|146.0|169.0|10.0

Tomorrow:  Probably a rest day.  I am picking my wife up at the airport at 11:30pm.  I doubt I’ll want to get up at 5am after going to bed around 1am.

Week #1: Plan vs Actual

Date Day Workout Type mode Planned Workout Actual
Meso Cycle #1 – Endurance
7/11/16 Mon Rest  rest 40′ UT2 cross training
7/12/16 Tue Hard Distance erg 60′ @ 1:57 60′ Threshold on treadmill
7/13/16 Wed Steady State erg 4 x 20′ / 1′ (hr cap at 150) 80′ UT2 on elliptical, bike, treadmill
7/14/16 Thu Hard Distance erg 60′ @ 1:57 rest day
7/15/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half 3×20′ UT2/UT1 on erg
7/16/16 Sat Hard Distance otw 2 x 5.5K r26  1×5.5k hard distance, plus 60′ LIT
7/17/16 Sun Technique UT2/UT1 otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated  90′ OTW Technique work
Summary  240′ LIT SS

110′ Threshold distance work

 330′ LIT SS

85′ Threshold

Happy enough with that.  Priority is on lots of SS minutes now.

Friday: 3 x 20′ / 1:30 rest w/ lactate

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Thursday:  As expected, no time to train.  I took the redeye home from San Jose.  I was not able to get any reasonable sleep on the plane.  Highly unpleasant.

Friday:  I arrived in Boston at 6am.  Then drove home.  Almost immediately, I turned around and drove my wife to the airport.  She is off to visit my daughter in St. Louis.  I was home again by around 11 am.  My eyelids were drooping severely but I managed to stay awake to attend a work conference call at noon.  After that, I took a 3 hour nap.  My intent was to get up around 4, head out to Lake Quinsigamond and do a long and easy technique session.  But, when I was packing my things, I got a text from a friend of mine telling me that there was a wakeboarding competition going on and the whole lake was a really treacherous place to be.  Time to go with Plan B.

Plan B

  • 4 x 20′
  • 1:30 rest
  • Power target: 10W x stroke rate
  • HR cap: around 150
  • Lactate target: 2.0

It was massively hot and humid.  Around 95F and 70% RH.  Rowing at 190 watts felt pretty easy for the first 10 minutes.  Then the room warmed up, I started sweating, and it started to feel like a lot of work.  By the end of the first 20 minutes, my HR was still OK, only around 144, but my RPE was really high.  I was breathing hard, and my first lactate reading was 3.3mmol/l.  Way too high.

So, my intent was to dial it back to 170W from 190W and just take it easy.  After the rest, and a big drink of water, I started again.  It felt like really hard work, and I seriously considered just bagging the whole thing.  I even coasted to a stop about 2 minutes into it, but I thought better of it and decided that I should at least finish this 20′ piece.  I felt a lot more comfortable at 170W, but it was still a pretty sweaty affair.  After this one, I tested out a 2.8mmol/l.  Still too high.  But my RPE was right on.  My breathing was easy, and my ending HR was again around 145.

Well, I had come this far.  I had another drink, and decided to just paddle through one more 20′ piece.  This one I started off thinking I’d target 150W, but ended up pushing that up to 160.  Still very slow.  After this, my lactates were 2.6mmol/l.  RPE right on target, but HR had climbed up to be close to 150 by the end.

myimage (39)

The session seems to add some weight to a few thoughts that I have been pondering.

  1. My aerobic fitness is not so good right now.  I need more low intensity minutes working on my ability to metabolize fat.  My high lactate numbers show that I am crossing over to CHO respiration at pretty low levels.
  2. The effect of heat and humidity on endurance training is pretty profound.  I think it could as much as 10 or 20 watts impact in terms of what power you can hold and maintain a <2.0mmol/l lactate.
  3. I haven’t seen any research to back this up, but I feel like there is some hysteresis in the crossover between fat and CHO metabolism.  Something like this.  I feel like I have to go way down in power to “shut off” CHO metabolism once it has been started.  I think this is another reason why some folks have found lower ultimate lactate readings if they start with a few minutes at a very low warmup power before they slowly increase to their target.

hysteresis.png

I think this is fascinating because it brings a physiological angle into a age old debate around how to do HR capped training.  The question that I have seen asked over and over again is this…If you are training to a specific HR cap, is it better to start faster than what you think you can hold for the whole piece, and then start to bleed off pace once you are in the training HR zone and approaching the cap, or is it better to hold a constant training power and adjust that power so that you are around the cap at the very end of the workout?

I have seen recommendations about this from very credible people that are entirely opposite of each other.  One conclusion that one might draw from that is doesn’t matter much in terms of training effect.  But, on an individual basis, if you are trying to specifically train fat burning endurance, it probably makes a lot more sense to slowly build power, or hold it constant  versus bleeding off pace.  Anyway, its food for thought.

 

Wednesday: 80′ of UT2

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Still in San Francisco.  I headed down to the fitness center around 7am.  The training plan called for a 4×20’/1′ with a HR cap at 150.  What I ended up doing was.

  • 30′ on the elliptical
  • 30′ on the stationary bike
  • 20′ on the treadmill at 15% incline
  • HR cap of 150. (I got no where near it)

My HR was remarkably low today.  Maybe it was fatigue in my legs from the two treadmill sessions that was holding me back, but this felt like a lot more work than the HR indicated.  I flirted with the idea of doing 3 x 30′, but I was running out of time and cut the last chunk down to 20 minutes

I am going to be trying to err on the side of going too slow for my long sessions versus pushing the pace, and HR up against the high side of the limits.  I’ll get plenty of intensity on my hard distance days, I really just want to pile up easy meters on the other days.  This will be a challenge for me.

Screen Shot 2016-07-13 at 6.08.49 PM

Tomorrow:  The plan calls for another hard 60′ session, but I don’t think I’ll be able to fit a session in.  I need to drive down from San Francisco to San Jose and get there for a 9am meeting.  I also have a customer dinner tonight that I won’t get back from until around midnight.  It’s likely that sleeping with win over exercising tomorrow morning.

Then tomorrow night, I fly back home on the redeye.  I’m hoping to do a good technique session on Friday afternoon.

 

Monday: 40′ UT2

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I was planning a rest day, but after I checked into my hotel, I had a little extra time.  So, I popped down to the fitness center for a quick session.  I just wanted to work out the kinks from flying all day, really.

Plan:

  • 40′
  • Inclined walk on treadmill (15% grade)
  • Start at about 3.5mph and slow down as required to stay below 145 HR cap

Screen Shot 2016-07-12 at 7.48.17 AM

I finished at about 2.9mph.

Tuesday: 3 x 20′ / 1’30” rest (w/lactate)

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I had a blast in Provincetown on the 4th.  I went for a walk in the morning to go collect some breakfast.  Then we lazed around the rest of the morning.  Around noontime, we wander over to a boat rental place and rented a 2 person kayak.  We spent an hour paddling around the harbor, checking out the yachts and enjoying the sunny day.  Then the walk back to the hotel, picking up some sandwiches on the way for lunch.  Later in the afternoon, we headed out again and walked all the way across town to a favorite shop of ours.  On the way back, we picked up some wine, cheese and crackers to enjoy during the fireworks.  We settled in on the deck of the hotel, and watched the fireworks over the harbor.  All together, it was over 7 miles of walking and a brilliant day.

The drive home was unpleasant.  We set out for home around 11am on Tuesday morning.  Apparently, so did everyone else on Cape Cod.  We fought through 4 hours of traffic to get off the cape, and even then, the traffic pretty heavy  the rest of the way.  We didn’t get home until well after 5pm.  I had a snack, and drink, and then went off to do a light 60 minute session.

Plan:

  • 3 x 20′
  • 1:30 rest (to allow time for lactate tests)
  • target power: 185W
  • rate: 19-20

It was hot and humid.  After I finished, the temperature was 80F, and the humidity was 80%.  It was a very sweaty, and hot enough that it compromised the power I could hold with reasonable lactate levels.

The first 20 minutes was fine.  Lactate at the end was 1.9mmol/l.   I missed the start for the second interval because I was running to get a water bottle.  So, I was chasing the target power a bit.  The power for the full interval read 182W, but I missed about 15 seconds of rowing at the beginning, so I was rowing >185W for the whole interval. I also was starting to sweat up a storm and feeling a bit overheated.  At the end of the second interval, I read 3.2mmol/l.  I suspect it might have been a bad reading, but I decided to back off the power to 180W for the last 20 minutes, and push the stroke rate up to 20 to keep things under control.  It did the trick.  My HR stabilized and my lactate level dropped back to 2.2mmol/l. by the end of 60 minutes.

myimage (35)

2016-07-05 18.56.47

 

Saturday: 3 x 20′ / 1’30” rest (with lactate)

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My wife and I went to see Weezer outdoors at the Xfinity Center last night.  Aside from a terrible warmup band, and a massive thunderstorm that pushed through right before they went on stage, it was a very fun night.  We didn’t get home until nearly midnight, so I opted for sleep instead of rowing this morning.

I slept like a log and woke up around 9:30.  After various chores and errands, I decided to keep things ticking over with another easy erg session.  I’ll hit the time trial hard tomorrow on Quinsig.

Today, I wanted to turn down the power a bit to see if I could hit the endurance sweet spot.  Very little HR drift, end HR below 155, and a lactate below 2.0mmol/l.  I set up my meter, wet and dry towels and test strips.  As Eminem would say…”It’s back to the lab again”.

Plan:

  • 3 x 20′
  • 1:30 rests to accommodate lactate testing with minimal panic
  • target power: 185W
  • target rate: 19spm
  • HR limit: 155
  • Lactate tests after each 20′ piece.

Lactate test results were:

  • 20′: 1.8 mmol/l
  • 40′: 2.1 mmol/l
  • 60′: 1.9 mmol/l

So that is the difference that 6 watts makes.

Tomorrow:  1k TT, plus starts, plus some other sprint pieces.

3 x 20′ / 1′ rest @ 192W

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I decided to just do an erg session today.  A nice easy erg session.  I’ll do my race prep tomorrow.

Plan:

  • 3 x 20′
  • 1′ rests
  • Power target: 190W
  • Rate target: 19-20spm
  • HR Cap: 155

Today, my HR started low, but just kept going up.  I think that means that I was just the slightest bit faster than my ideal training power.  I really should have setup to do some lactate testing, but I forgot until I had gotten going.  But in the past, when my HR keeps drifting up, my lactates generally came in high.  When I plateaued and the drift decreased over the session, then they were generally in range.

Next session, I’ll go for 185W.

Tomorrow:  1K hard.  Additional sprints as I see fit.

Thursday: r20 Steady State

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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.

Screen Shot 2016-06-30 at 11.26.52 AM

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

 

Tuesday: Rate Ladders in a 2x

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I had an appointment to have my car serviced this morning and the dealership is out near Lake Quinsigamond in Shrewsbury.  I dropped my friend Joe a note yesterday to find out if he would be interested in taking out a double this morning for a row before I dropped off my car.  He was.  So we met at the lake around 5:45 and took out a nice Vespoli double that we have.

Joe is recovering from a surgical repair of a torn biceps tendon.  He missed all of last season, but this season he is starting to get back to his old form.  We put our names in the draw for the masters double event at the HOCR.  Today was the first time we’ve been out in a double for about 2 years.  We decided to do some rate ladders to work on our timing and try to match up our techniques a bit.

Plan:

  • Rate Ladders: 4′ @ 18, 3′ @ 20, 2′ @ 22, 1′ @ 24
  • Short rests at the south and north ends of the lake.

Weather:  Cloudy, some light rain, warm around 70F.  Wind was from the south at 3 to 5 mph. (1.8 to 2.2 m/s)  The boat felt a lot heavier rowing south than it did rowing north.

Screen Shot 2016-06-28 at 8.06.12 AM

We started out from just north of the rt 9 bridge and headed south.  The first ladder started at 2 minutes.  We hit the south end of the lake at the end of the r20 section of the second ladder and turned around to finish the r22 and r24 sections.  Rowing north was a treat.  The boat felt light and I felt like our timing was working better.  One challenge we have to work on is that Joe and I seem to want the boat to lean in slightly different directions.  I always feel like the boat is leaning a bit to port.  Another thing to work on is finishes.  I noticed that my finishes were sloppier in a double than in the single, I imagine because the stroke is a bit quicker.

We finished the 3rd ladder about 1000m south of the route 9 bridge and continued into the fourth.  By the time we got to the r24 part of the fourth interval, I felt like we were rowing pretty well together and I called that we would go keep pushing the rate up.  I heard the reaction, I was hoping for from Joe in the bow…”Alright!”.  So, a minute at 26 felt great.  Then up to 28.  This started to be a bit more ragged, but still good fun.  Then finally to 30.  This was pretty nasty rowing, and not really any faster than the r28 bit.  I don’t know about Joe, but I was feeling pretty winded by the time we were into the r30.  We finished the r30 section right before we got to the I290 bridge and paddled it out to the north end of the lake.

There is just about 3K from the north end of the lake to the boathouse.  We decided to do 20 strokes on / 20 strokes off until we had about 500m to go and then finish hard…just in case there was anyone at the boathouse to impress :-).

With about 700m to go, I brought up the rate and with 500m to go we went to full pressure at r28 and I started counting strokes to the finish.

I really enjoyed that.  From a pure training effectiveness perspective, I probably should have kept the intensity a little lower, but I think it was good to work on technique at higher rates, and it was fun.

Looking at the biorow data, the wind would have slowed the pace down about 9 seconds going south and sped us up about 7 seconds going north.

Tomorrow:  Back in the single.  Race prep.  Standing starts, 15 strokes, 1′ rests over and over.

 

 

 

Monday: Steady State r18/r20

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Weather:  Sunny and beautiful.  Light wind, around 2mph which was gusty and gained a bit of strength during the session, ending at around 5mph.  It was a headwind going up river and it sure felt a lot heavier rowing that direction.

Plan:

  • Steady State Rate Ladders
  • alternate 2′ @ 18 / 2′ @ 20
  • 1′ rests at the ends of the river (roughly every 15 minutes)
  • Heart Rate Cap: 155, try to stay well below the cap
  • Technique:  Long reach, clean finishes, good balance

Screen Shot 2016-06-27 at 12.15.10 PM

I enjoyed the workout.  It was good to have my speedcoach back.  I missed getting pace feedback on a stroke by stroke basis.  My first trip down the river, I was delighted by how light the boat felt.  I was also pretty happy with the pace I was seeing.  When I finally turned around at the Waltham end of the river, I noticed that there was actually a light tailwind helping me along for the first 20 minutes.  Rowing back into it was a very different experience.  I tried to row by effort and allowed the pace to float up.  It was tough to judge because the feel of the stroke was very different, much heavier.

But, it was a very nice workout.  And I managed to keep my HR in the right place and work a lot on finishes and balance.

Lots of split data, now that I have my happy speedcoach back.  The only interesting bit is the totals for r18 and r20.  r18 pace was 2:33, r20 pace was 2:28.  I’d like to see those about 3 seconds faster than that, but when you include the starting, stopping, and head wind, I’m OK with it.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00006_|_1152_|_06:49_|_2:57.6_|_121___|_17.7_|_09.5_|_115___|_warmup
01158_|_0396_|_01:58_|_2:28.7_|_036___|_18.3_|_11.0_|_131___|_18
01554_|_0436_|_02:05_|_2:23.6_|_042___|_20.1_|_10.4_|_140___|_20
01990_|_0395_|_01:58_|_2:28.9_|_036___|_18.4_|_11.0_|_140___|_18
02385_|_0408_|_01:58_|_2:24.1_|_040___|_20.4_|_10.2_|_144___|_20
02793_|_0401_|_02:00_|_2:29.3_|_036___|_18.0_|_11.1_|_141___|_18
03194_|_0432_|_02:04_|_2:24.1_|_042___|_20.2_|_10.3_|_144___|_20
03626_|_0394_|_02:01_|_2:33.2_|_035___|_17.4_|_11.3_|_142___|_18
04020_|_0399_|_01:58_|_2:28.2_|_040___|_20.3_|_10.0_|_136___|_20
04419_|_0399_|_02:02_|_2:33.1_|_038___|_18.7_|_10.5_|_145___|_18
04818_|_0401_|_01:58_|_2:26.6_|_040___|_20.4_|_10.0_|_146___|_20
05219_|_0389_|_01:59_|_2:33.0_|_036___|_18.2_|_10.8_|_146___|_18
05608_|_0396_|_01:59_|_2:30.0_|_040___|_20.2_|_09.9_|_148___|_20
06004_|_0396_|_02:04_|_2:36.1_|_038___|_18.4_|_10.4_|_149___|_18
06400_|_0378_|_01:56_|_2:33.7_|_040___|_20.7_|_09.5_|_152___|_20
06778_|_0148_|_01:02_|_3:30.8_|_011___|_10.6_|_13.5_|_117___|_r
06926_|_0392_|_01:57_|_2:29.5_|_036___|_18.4_|_10.9_|_130___|_18
07318_|_0423_|_02:01_|_2:22.6_|_040___|_19.9_|_10.6_|_146___|_20
07741_|_0403_|_02:00_|_2:29.5_|_036___|_17.9_|_11.2_|_145___|_18
08144_|_0415_|_02:00_|_2:24.6_|_040___|_20.0_|_10.4_|_148___|_20
08559_|_0399_|_02:00_|_2:30.0_|_036___|_18.0_|_11.1_|_147___|_18
08958_|_0436_|_02:04_|_2:22.2_|_042___|_20.3_|_10.4_|_149___|_20
09394_|_0374_|_01:59_|_2:38.8_|_032___|_16.2_|_11.7_|_148___|_18
09768_|_0380_|_02:00_|_2:38.6_|_040___|_19.9_|_09.5_|_139___|_20
10148_|_0376_|_01:58_|_2:37.0_|_036___|_18.3_|_10.4_|_149___|_18
10524_|_0377_|_01:58_|_2:36.2_|_040___|_20.4_|_09.4_|_150___|_20
10901_|_0389_|_02:05_|_2:40.3_|_038___|_18.3_|_10.2_|_150___|_18
11290_|_0392_|_01:59_|_2:31.3_|_040___|_20.2_|_09.8_|_150___|_20
11682_|_0383_|_01:59_|_2:35.4_|_036___|_18.2_|_10.6_|_151___|_18
12065_|_0387_|_01:57_|_2:31.8_|_040___|_20.4_|_09.7_|_154___|_20
12452_|_0399_|_02:05_|_2:36.4_|_038___|_18.3_|_10.5_|_151___|_18
12851_|_1040_|_06:09_|_2:57.3_|_119___|_19.4_|_08.7_|_140___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01152_|_06:49_|_2:57.6_|_121___|_17.7_|_09.5_|_115___|_warmup
00148_|_01:02_|_3:30.8_|_011___|_10.6_|_13.5_|_117___|_rest meters
01040_|_06:09_|_2:57.3_|_119___|_19.4_|_08.7_|_140___|_cool down
05885_|_30:03_|_2:33.2_|_543___|_18.1_|_10.8_|_144___|_r18
05660_|_27:57_|_2:28.2_|_566___|_20.2_|_10.0_|_146___|_r20
11545_|_58:01_|_2:30.7_|_1109___|_19.1_|_10.4_|_145___|_main set

Just for fun, so you can see the difference between speedcoach and Crewnerd data.  Here is the same session, both plotted on rowsandall.com.

First is Speedcoach.  I was setup to log data every second stroke.  One key difference is that no data is logged when I am turning, so the rests disappear.  The second is from Crewnerd.

 

 

Tomorrow:  A rare midweek row out on Quinsig.  Another low intensity session.  I think this one will be technique oriented.  Probably 2′ SBR, 2′ Alternating, 2′ r20.