Wednesday:4 x 5 x 2′

Weather:  Wind from the NE.  Weather data says it was less than 5mph, but it felt stronger than that on the lake.  Overcast, but no fog!

Plan:

  • Warmup to north end of the lake
  • 4 x ( 5 x 2′ / 30″ paddle)
  • 3 ish minute rests between sets
    • with a minute or so of square blade drills in each rest
  • rate pyramid in each set of 5: 24, 26, 28, 26, 24
  • pace:  better than 2:15
  • Cool down with some feet out rowing to work on finishes

We did 2 power 10s and a 20 during the warmup and finished with a minute or so of alternating squared and feathered.

The first 2 sets were with a tail wind.  It made us a bit sloppy.  The r28 felt good though.  The boat felt nice and light and I felt unhurried and like we in good sync.

We did about minute of square blade drills in the breaks between sets.  Between sets 2 and 3, we did about 2 minutes of drills in the cove.  The water was nice a flat, and frankly, I wanted a bit more rest for the last two sets.

When we headed up into the wind, we were a lot slower.  Just about 10 seconds difference in pace between the downwind and upwind pieces.  But even though the boat felt heavier, I felt like our technique was a bit more solid.  At times in a couple of the intervals, we would lose the set of the boat for a few strokes.  I would find myself dragging my starboard oar, dropping in the catch early because the boat felt unstable, or basking my right thumb on the opposite oar toward the end of the stroke.  The good news is that we seemed to be able to get back on track within the interval.

Screen Shot 2016-09-28 at 10.25.27 AM.png

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
| 00:00.0 | 02498 | 16:30 | 3:18.2 | 18.3 | 122.6 | 08.3 | warming up
| 16:30.0 | 00469 | 02:00 | 2:07.9 | 24.0 | 151.8 | 09.8 |
| 18:30.0 | 00096 | 00:30 | 2:36.3 | 22.8 | 156.3 | 08.4 |
| 19:00.0 | 00466 | 01:59 | 2:07.7 | 26.0 | 160.8 | 09.0 |
| 20:59.0 | 00097 | 00:31 | 2:39.8 | 23.8 | 162.1 | 07.9 |
| 21:30.0 | 00477 | 02:00 | 2:05.8 | 27.3 | 164.8 | 08.7 |
| 23:30.0 | 00092 | 00:30 | 2:43.0 | 23.3 | 165.1 | 07.9 |
| 24:00.0 | 00459 | 02:00 | 2:10.7 | 25.6 | 165.5 | 09.0 |
| 26:00.0 | 00080 | 00:30 | 3:07.5 | 23.2 | 165.1 | 06.9 |
| 26:30.0 | 00470 | 02:00 | 2:07.7 | 24.4 | 166.4 | 09.6 |
| 28:30.0 | 00331 | 02:30 | 3:46.6 | 21.1 | 141.8 | 06.3 |
| 31:00.0 | 00443 | 02:00 | 2:15.4 | 23.9 | 153.3 | 09.3 |
| 33:00.0 | 00075 | 00:30 | 3:20.0 | 23.7 | 156.9 | 06.3 |
| 33:30.0 | 00450 | 01:59 | 2:12.2 | 26.2 | 162.1 | 08.7 |
| 35:29.0 | 00097 | 00:31 | 2:39.8 | 24.7 | 166.1 | 07.6 |
| 36:00.0 | 00462 | 02:00 | 2:09.9 | 28.3 | 169.0 | 08.2 |
| 38:00.0 | 00086 | 00:30 | 2:54.4 | 24.8 | 170.1 | 06.9 |
| 38:30.0 | 00448 | 02:00 | 2:13.9 | 27.0 | 170.7 | 08.3 |
| 40:30.0 | 00091 | 00:30 | 2:44.8 | 24.8 | 172.0 | 07.3 |
| 41:00.0 | 00439 | 02:00 | 2:16.7 | 25.5 | 171.8 | 08.6 |
| 43:00.0 | 00627 | 06:59 | 5:34.1 | 23.3 | 127.7 | 03.8 |
| 49:59.0 | 00429 | 02:01 | 2:21.0 | 24.2 | 153.2 | 08.8 |
| 52:00.0 | 00080 | 00:30 | 3:07.5 | 22.7 | 158.8 | 07.0 |
| 52:30.0 | 00425 | 02:00 | 2:21.2 | 26.4 | 162.9 | 08.1 |
| 54:30.0 | 00088 | 00:30 | 2:50.5 | 24.9 | 166.8 | 07.1 |
| 55:00.0 | 00445 | 02:00 | 2:14.8 | 28.3 | 168.7 | 07.9 |
| 57:00.0 | 00085 | 00:30 | 2:56.5 | 24.9 | 170.1 | 06.8 |
| 57:30.0 | 00420 | 01:59 | 2:21.7 | 26.4 | 170.1 | 08.0 |
| 59:29.0 | 00082 | 00:31 | 3:09.0 | 23.9 | 169.2 | 06.6 |
| 00:00.0 | 00424 | 02:00 | 2:21.5 | 24.7 | 167.5 | 08.6 |
| 02:00.0 | 00252 | 03:00 | 5:57.1 | 19.9 | 140.1 | 04.2 |
| 05:00.0 | 00413 | 02:00 | 2:25.3 | 24.3 | 153.0 | 08.5 |
| 07:00.0 | 00079 | 00:30 | 3:09.9 | 23.7 | 162.7 | 06.7 |
| 07:30.0 | 00432 | 02:00 | 2:18.9 | 26.2 | 164.4 | 08.3 |
| 09:30.0 | 00078 | 00:30 | 3:12.3 | 24.3 | 165.4 | 06.4 |
| 10:00.0 | 00426 | 02:00 | 2:20.8 | 27.5 | 166.8 | 07.7 |
| 12:00.0 | 00073 | 00:29 | 3:18.6 | 24.3 | 168.7 | 06.2 |
| 12:29.0 | 00426 | 02:01 | 2:22.0 | 26.4 | 168.7 | 08.0 |
| 14:30.0 | 00078 | 00:30 | 3:12.3 | 23.8 | 170.9 | 06.6 |
| 15:00.0 | 00429 | 02:00 | 2:19.9 | 25.3 | 169.8 | 08.5 |
| 17:00.0 | 00297 | 01:20 | 2:14.7 | 28.9 | 175.7 | 07.7 |
| 18:20.0 | 02439 | 16:34 | 3:23.8 | 20.0 | 136.7 | 07.4 |

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
| 00:00.0 | 02498 | 16:30 | 3:18.2 | 18.3 | 122.6 | 08.3 | warm up
| 00:00.0 | 02567 | 20:31 | 3:59.8 | 22.8 | 146.0 | 05.5 | rests
| 00:00.0 | 02439 | 16:34 | 3:23.8 | 20.0 | 136.7 | 07.4 | cool down
| 00:00.0 | 01821 | 08:00 | 2:11.8 | 24.5 | 160.8 | 09.3 | r24 downwind
| 00:00.0 | 01823 | 07:58 | 2:11.1 | 26.2 | 164.8 | 08.7 | r26 downwind
| 00:00.0 | 00939 | 04:00 | 2:07.8 | 27.8 | 166.9 | 08.4 | r28 downwind
| 00:00.0 | 01695 | 08:01 | 2:21.9 | 24.6 | 160.8 | 08.6 | r24 upwind
| 00:00.0 | 01703 | 08:00 | 2:20.9 | 26.3 | 166.5 | 08.1 | r26 upwind
| 00:00.0 | 01168 | 05:20 | 2:17.0 | 28.1 | 169.7 | 07.8 | r28 upwind

Put it all together and you get an average pace for all intervals of 2:15.5.  This is a bit slower than the last time we did this workout.  That time we did it in 2:14.1 in perfect water.  Today I also had a bit higher heart rate, so more effort to go slower.

My assumption is that the difference is down to wind.  I would guess that the tail wind was giving us about 3 seconds of pace, and the head wind was costing us about 7, that would yield about 2 seconds of pace degradation.

Tomorrow:  Back in my single for an easy r20 session.

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