Wednesday: 14K Steady State

Still pretty darn cold.  I wore Pogies through the first 3/4 of the workout.  I don’t like how sweaty my hands get, but it’s better than going numb.

Plan:

  1.  4 x ~2700m / 1′ rest
  2. rate: 18-20
  3. pace: 2:20 to 2:30
  4. HR cap: 150 (75% HRR)

Screen Shot 2015-10-30 at 12.45.11 PM Screen Shot 2015-10-30 at 12.44.58 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0880_|_04:54_|_2:47.2_|_094___|_19.2_|_09.4_|_114___|_w
00900_|_2100_|_10:18_|_2:27.1_|_198___|_19.2_|_10.6_|_137___|_downstream
03000_|_0200_|_01:09_|_2:53.0_|_021___|_18.2_|_09.5_|_127___|_couples of fours in my way
03200_|_0640_|_03:06_|_2:25.2_|_057___|_18.4_|_11.2_|_139___|_downstream
03840_|_0060_|_00:23_|_3:07.5_|_006___|_16.0_|_10.0_|_118___|_turn
03900_|_2860_|_13:54_|_2:25.8_|_266___|_19.1_|_10.8_|_146___|_upstream
06760_|_0120_|_00:41_|_2:50.0_|_011___|_16.2_|_10.9_|_142___|_turn
06880_|_2920_|_14:20_|_2:27.3_|_266___|_18.6_|_11.0_|_146___|_downstream
09800_|_0100_|_00:45_|_3:44.5_|_010___|_13.4_|_10.0_|_116___|_turn
09900_|_3900_|_19:18_|_2:28.4_|_367___|_19.0_|_10.6_|_147___|_upstream
13800_|_0100_|_00:40_|_3:22.5_|_011___|_16.3_|_09.1_|_145___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00880_|_04:54_|_2:47.2_|_094___|_19.2_|_09.4_|_114___|_warmup
12420_|_00:55_|_2:27.1_|_1154___|_18.9_|_10.8_|_145___|_Main set
00480_|_02:57_|_3:04.8_|_048___|_16.2_|_10.0_|_127___|_rest meters
00100_|_00:40_|_3:22.5_|_011___|_16.3_|_09.1_|_145___|_cool down
13880_|_09:27_|_2:30.1_|_1307___|_18.8_|_10.6_|_142___|_Total

An uneventful, but hugely enjoyable row.  Trying very hard to work on really reaching for the catch, and to finish cleanly.  Also trying to be more disciplined about keeping my blades off the water on recovery.  It’s a challenge on mornings like Wednesday, when the water is so smooth, that touching it on recovery results in just a soft “hiss” or “sizzle” and does not disturb the run of the boat at all.

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