Sunday: 2 x 30′ / 2′

I hate the dynamic erg.  I never have a good workout on it.  It is unpleasant to row and very noisy.  I think it’s time to sell it and buy a model D.

You might guess that todays workout was not so good.  You’d be right.

The plan was

  • 2 x 30′ at mp or slower
  • 2 minutes rest
  • HR cap at 150

Just and easy session.  On a static erg, I would probably crank the first interval out at 180W and the second at 175W and it would be nice and easy.  On the dynamic, it was awful.  It felt like I was rowing through weeds the whole time.  I cranked the drag down to 1 (DF = 82 for the purists) and it still felt heavy.  I’m done with it.

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Workout Summary - media/Import_29874956.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14297|62:45.0|02:11.7|151.4|20.8|149.2|160.0|11.0
W-|13870|60:00.0|02:09.8|158.6|20.5|149.9|160.0|11.3
R-|00429|02:45.0|03:12.2|047.8|23.6|134.6|160.0|05.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07092|30:00.0|02:06.9|168.7|19.3|145.9|154.0|12.2
01|06777|30:00.0|02:12.8|148.6|21.7|154.0|160.0|10.4

Tomorrow:

M1 4 x 15′ / 4′ 6′ @ 5KP, 9′ @ MP 92.5% (172)

I’ll do the usual shortening of the 9′ segments.

power targets

  • 5kp: 197-210
  • mp: 158-171

Today I registered for my first coastal race.  The Provincetown Regatta, next Saturday.  It’s a little race.  8k long, two laps of an M shaped 4k long course.

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I am training through this race.  I am doing it mainly to get an event under my belt before the Blackburn and to meet some Cape Cod based rowers.

You can check out the race on regatta central

Provincetown Regatta

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