What a blast…4 x 2k / 5′ – Open Water

Weather:  Broken overcast.  About 70F.  Wind started nearly calm and built up to about 5-6mph from the ESE.

Plan:

  • L2 – 4 x 2k / 5′ rest
  • Rate Target: 25 spm
  • Pace target:  I have no idea.  Just row hard and see what happens.

Unlike rowing on the twisty section of the Charles River, there is no problem finding a perfectly straight 2km course down here in Wellfleet.  There are other challenges though.  Specifically shallow water, tidal currents, wind and waves.  I was looking forward to those challenges though.  It might keep me from focusing on my own heavy breathing.

I launched very close to low tide, and I was a bit worried by what I saw.  All of the boats moored off the beach were aground and the channel was close to the narrowest I have seen it.  But, I was here and I had a plan, so dammit, I was going to launch.  It worked out OK.  I could see the bottom and my oar blades were guide.  If I hit bottom on starboard, then I steered to port.  If I hit on port, I steered to starboard.  If I hit on both, I hoped for best.  And it worked out.  I puttered along until I cleared the tip of Lt Island, and I was home free.

I planned to row between 2 buoys which mark the channel into Wellfeet inner harbor.  This is 2.4km.  I figured I would row 2k, then paddle to the end and turn around for the next one in my 5 minute rest.

Screen Shot 2017-08-11 at 1.50.15 PM

After I got to deep water, I did an improvised warmup with some 10s and 20s at my target stroke rate.  And I maneuvered over to the red buoy that marked my start point.

I paddled until the speedcoach clicked over to 2700m, then I brought it up to 25 spm and steered a course of 200 degrees.  I counted strokes.  25 strokes a minute, so by counting strokes, I was also keeping time.  I checked the distace rowed.  I was taking just about 62 strokes to go 500m, aha, so the whole piece would be 250 strokes.  That bit of simple math kept me occupied for a little while.  I enjoyed rowing  this piece.  The water was pretty flat and the wind and the tide were behind me.  The Maas is very nice to row.  It feels heavier than my fluid, but it is responsive and fantastically stable.

I knew that there was a green can buoy along my path, but I was having trouble finding it while rowing under pressure.  All of the sudden, there it was, about 30 meters ahead of me, maybe 10 meters to my port side.  I had two thoughts.  First, wow, I almost hit that.  Second,  great job steering!  I clicked along through the rest of the interval.  It was a tough row, but I didn’t push it to the edge.

I paddled along for 4 minutes, then spun the boat, took a drink and set off on interval number 2.  This one was a lot more work.  The wind had built a little, so I was dealing with a bit more chop.  It was good because it forced me to row with my blades farther off the water during recovery.  If I didn’t, I smacked the wave tops and it slowed me way down.  The wind was on my port bow, and it really didn’t like the heading that I wanted to be on.  A few degrees more to the west, and things worked out a lot better.  I gave up on trying to go straight to the red buoy and opted for the easier ride.  The chop was substantial enough to fill my footwell by the time I got through the piece.  I opened the self bailer while I paddled and headed back in the direction of the Buoy.

The third interval was basically the same story as the first.  The wind was on my starboard stern.  It was easier rowing, but I was still getting splashed a bit.  It did keep me from getting too focused on the effort going into the interval, and counting strokes helped a lot too.

As I set up for the fourth, I noticed that I was running a bit short on time, so instead of aiming back for the red buoy, I set a course that would bring me closer to the beach when I finished.  This also had the advantage of putting me closer to the windward shore so the chop was much smaller and there was less wind.  I just counted strokes and made sure that I wasn’t going to run into anything and before I knew it, I was done.

And I was tired.  This was a lot of work.  But I’m really happy with how it went. I guess that’s the advantage of not having any real expectations about pace, and knowing that the wind and current will make the pace pretty much meaningless anyway.  I could just focus on rowing hard enough to be in the upper part of my threshold HR zone and do the session.  No real chance to “race my training” today.

Screen Shot 2017-08-11 at 1.35.44 PM

8-11a

8-11b

Workout Summary - media/20170811-172143-Greg Smith 20170811 0855amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13260|83:02.0|03:07.9|000.0|22.9|155.8|181.0|07.0
W-|08000|42:15.0|02:38.5|000.0|25.2|169.4|181.0|07.5
R-|05260|40:47.0|03:52.7|000.0|19.3|135.1|181.0|06.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02000|09:46.2|02:26.5|000.0|25.6|165.2|175.0|08.0 - w/ tide
02|02000|11:06.8|02:46.7|000.0|25.2|170.5|179.0|07.1 - a/ tide
03|02000|10:08.9|02:32.2|000.0|25.2|168.8|178.0|07.8 - w/ tide
04|02000|11:13.7|02:48.4|000.0|24.9|172.5|181.0|07.1 - a/ tide

Tomorrow:  Plan calls for an L4, I will substitute a 90 minute open water “easy row”.  HR limit around 150.

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