Weather: mid 60s, overcast, intermittent light rain. Light SE wind, 4 mph with gusts to 6. This was a head wind going downriver and tail wind going up river.
- 4 x 2700 / 4′ rest
- rate: 24-26
- pace: ~2:15
- No HR cap
I had a bad feeling about this workout from the moment I woke up. I slept well, but apparently not long enough to catch up because I was sore and lethargic.
Another bad sign. I forgot something right before I left the house and needed to climb the stairs to go back and get it. I felt noticeably winded by the time I got to top of the stairs. Uh oh.
Well, those intervals are not going to do themselves, you know. So I pressed on regardless. I got to the dock around 6:10 and I was on the water by 6:15. It was then I noticed that my phone had not charged overnight and was completely dead (just like me!). Today would be a speedcoach only session. Too bad, I was looking forward to looking at acceleration curves for r24 and r26. I’ll loop back to that later this week I guess.
When I launched, it was raining lightly, but it stopped by the time I finished warming up. As I paddled through the cut, I heard and felt a significant thump. I jammed my oars to stop the boat and heard a much softer bump when the log hit the impeller, and then an almost imperceptible bump when it hit the fin. I saw it bob to the surface behind me, a weed encrusted log, about 6 feet long and 6″ in diameter. More about that later.
I got myself setup to go in front of the island, and took off at r24. The boat felt heavy, probably because of the light head wind, but also I was feeling a twinge in my lower back. I got up to speed, and was counting strokes. Looking over my shoulder I saw a single and launch coming the other way, so I stopped after about 50 strokes, hailed them, and paddled back to the launch. I asked if he would go looking for the log and get rid of it for me. He seemed happy to do it. I doubt they want to lose a fin on it any more than I do.
Anyway, back to work. I started again and was counting strokes. It felt like a ton of effort to maintain any reasonable pace, and by the time I came out of the S-turn, I was discouraged and very tired. I costed to a stop, paddled a little, and then brought it back up to an r24 and rowed the rest of the way to the Moody street dam.
Boy that was hard work. I felt miserable. Like I was rowing in mud. I hoped that going the other way, with the light tail wind would be a bit easier. It wasn’t. I rowed up to the s-turn and bailed out again. I paddled through the turn, and then did the last 1100m original start point. Ugh.
I thought about quitting, but that would have made me feel even worse about this session. Onward and downstreamwards! The wind felt stronger, but it probably wasn’t, and I was having trouble just keeping the boat going faster than a 2:25. And in the s-turn, I saw the pace popping above 2:30 a few times. But I had had enough of bailing out. I started to feel a bit hopeless in front of the watch factory, but eased up the pressure a bit and tried to maintain the stroke rate. Within 10 or so strokes, I was back on track. Once I was through the bridge, I pushed the pace a bit harder to the Moody Street dam. I was feeling a bit better now. At least I had completed the full rep, even if it was slow as hell. One more to go.
Again, I focused on rate, not pace. I was hoping that there would be a helpful tailwind. Maybe there was a little bit, but not enough to help me. I did OK up to the s-turn, but slowed down a lot through that. Coming out of it, I gradually increase pressure and rate as I counted strokes. It takes me about 300 to 320 strokes to get from end to end in these intervals, and coming out of the s-turn, I counted my 200th stroke. Now, I just needed to get through another 120. You can see the HR climb through this last section as I sensed the end was near. Thank God!
After I finished, I pulled my feet out of the shoes and paddled home, working on clean finishes and balance.
Not my best work, but partial credit for sticking it out.
01660_|_0162_|_01:02_|_3:10.7_|_016___|_15.5_|_10.1_|_144___|_stop to chat
Today’s session: 50′ HIT, 20′ LIT
Tomorrow: The plan calls for r20 steady state, but I think I need a very low intensity session. So I think I will switch it with my Planned Friday session, which is:
- Square Blades / Slow Roll Up / r20 2 minutes each, repeated