Friday: Back from Germany…14K steady state

I didn’t manage to do any training at all in Germany.  Which was frustrating.

I left Stuttgart around 3:30pm local time (9:30 AM boston time).  My plane got in to the airport at about 8:30pm last night.  After that, I was delayed in customs, my car battery was dead, and I ran into 2 traffic jams on my way home.  I finally got home around 10:30.  I was in a really foul mood by the time I got home.

I got to bed so late that I decided to turn off my alarm and skip my row.  But I woke up around 6am without the alarm and decided that I had enough time to squeeze some “me time” on the water before heading to work.  It was a good decision.  My mood was hugely improved after my row and I was ready to take on my day with a positive attitude.

Conditions:  Sunny, chilly at the start (46F), but it warmed up quickly and was nearly 60F by the time I finished.  Wind was from the north, but very flukey and mostly very gentle.  The water was flat and delicious.

Plan:

  • For the first 3 segments (about 10K)
    1. rate: r18 to r20
    2. pace: 2:25 to 2:30
    3. HR cap: 155
    4. Technique:
      • slow roll up to square
      • try to stop touching water
      • approach the catch with good balance
      • finish early enough to avoid touching my torso and finish cleanly with hands in smooth motion
  • For the last segment (from 10K to 14K)
    • rate: 18 to 20
    • Pace: 2:25 to 2:30
    • HR cap: 155
    • Technique:
      • Normal squaring
      • Row without touching water at all, work on balance
      • Approach catch with good balance
      • clean finishes

It was a really good row.  Previously, when I was rowing with slow rollup, I was rowing about 5 seconds slower pace than if I was squaring normally.  As I have gotten better at it, my pace rowing that way is converging with my normal steady state pace.

I am still not good enough to row clean when I square slowly.  I will lightly touch water on one side or the other on most strokes during the first part of the recovery, but get my blades off the water by the time I am going up the slide and the blades are square.

The biggest factor effecting pace when rowing at this rate is really getting all the way to full compression with a nice straight back.  If I get a little lazy (or I’m turning), and I don’t really reach for the catch, I slow down.  The other things that really slow me down are going too far at the finish by laying back too far.  I noticed that if I started to slump, that I was working harder for the same pace and having more trouble finishing cleanly.

Screen Shot 2015-05-15 at 4.57.48 PM Screen Shot 2015-05-15 at 4.58.07 PM

Start_|_Dist_|_Split_|_Pace___|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0760_|_04:14_|_2:46.8_|_074___|_17.5_|_10.3_|_099___|_w
00780_|_3000_|_14:35_|_2:25.8_|_271___|_18.6_|_11.1_|_145___|_m
03780_|_0040_|_00:14_|_2:51.3_|_004___|_17.5_|_10.0_|_131___|_r
03820_|_3000_|_14:50_|_2:28.3_|_277___|_18.7_|_10.8_|_138___|_m
06820_|_0040_|_00:16_|_3:17.5_|_005___|_19.0_|_08.0_|_060___|_r
06860_|_2960_|_14:40_|_2:28.6_|_275___|_18.8_|_10.8_|_149___|_m
09820_|_0040_|_00:14_|_2:53.7_|_005___|_21.6_|_08.0_|_134___|_r
09860_|_0780_|_03:50_|_2:27.4_|_071___|_18.5_|_11.0_|_149___|_m
10640_|_0060_|_00:22_|_3:06.7_|_005___|_13.4_|_12.0_|_142___|_r
10700_|_2160_|_10:34_|_2:26.7_|_196___|_18.6_|_11.0_|_151___|_m
12860_|_1140_|_05:56_|_2:36.4_|_118___|_19.9_|_09.7_|_147___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00760_|_04:14_|_2:46.8_|_074___|_17.5_|_10.3_|_099___|_warmup
11900_|_58:28_|_2:27.4_|_1090__|_18.6_|_10.9_|_146___|_Main set
00180_|_01:06_|_3:02.8_|_019___|_17.3_|_09.5_|_118___|_rest meters
01140_|_05:56_|_2:36.4_|_118___|_19.9_|_09.7_|_147___|_cool down
13980_|_09:44_|_2:29.6_|_1301__|_18.7_|_10.7_|_142___|_Total

Tomorrow:  Threshold workout  4×2500 / 500m rest.  Rates 24,26,28,30.  Video from the side.

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