Friday: 3 x 20′ (7′ @ 5kp, 13′ @ mp)

Weather:  Cloudy, mid 60s, light wind, 2-5mph from the south.  There were some stronger gusts towards the end of the workout.  This was a headwind going up river.

Plan:

M1 3 x 20′ / 5′ 7′ @ 5KP, 13′ @ MP 92.5% (172)
  • Target power:
    • 5kp: 197-210W
    • mp: 158-171
  • modifications:
    • 20′ intervals are 6 minutes too long for the river, so I planned to just turn where required.  I didn’t add any additional time to the intervals since my HR really doesn’t go down much in the turn

I felt a bit tired when I got up.  This was the fourth session in a row, although one day was only 40 minutes.

I decided to stick with the plan and just ease up if necessary.  It ended up not being necessary.

myimage (55)

Workout Summary - media/20170616-145439-Greg Smith 20170616 0629amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14395|77:26.0|02:41.4|165.2|21.4|157.9|173.0|08.7
W-|12031|57:43.0|02:24.0|182.6|21.6|162.5|173.0|09.7
R-|02372|19:42.0|04:09.3|094.7|19.8|138.5|173.0|03.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01613|07:00.0|02:10.2|213.4|24.9|158.8|167.0|09.2 -5kp
02|01169|05:30.0|02:21.1|176.8|19.9|158.4|166.0|10.7 -mp->turn
03|01363|06:49.8|02:30.4|167.3|19.6|157.3|162.0|10.2 -mp
04|01057|04:60.0|02:22.0|215.4|24.3|160.4|168.0|08.7 -5kp->turn
05|00349|01:31.8|02:11.6|199.3|23.9|165.1|168.0|09.5 -5kp
06|02353|11:16.2|02:23.7|165.6|19.6|162.3|168.0|10.6 -mp->turn
07|00192|00:54.0|02:20.4|181.1|21.3|161.8|164.0|10.0 -mp
08|01461|07:00.0|02:23.8|200.5|24.2|165.7|173.0|08.6 -5kp
09|02475|12:42.0|02:34.0|166.6|20.7|167.9|173.0|09.4 -mp

This was my first row with a new pair of oars.  I bought a pair of smoothie2, vortex edge skinnies so that I could leave my fat2s down at the cape with my open water boat.

Here are a few metrics plots from this workout.

  • Drive length and effective length consistent and a bit longer than prior workouts
  • Lots of variation in WPS and power. Does that mean I need to work on consistency?
  • Power and WPS for the r24 (5kp) chunk of the row. (plotted by excluding all strokes lower than r22 and all strokes with WPS below 450)
  • Power and WPS for the r20 part of the row. (plotted by excluding all strokes higher than r22, and rest strokes, and all strokes with WPS below 450)

I was very pleased with the workout, and the new oars.  More about that later.

Today I am taking a rest day.  Tomorrow, I am planning a long open water row, weather permitting.

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