15k in the double

Back on our home lake. While river dwellers have water like this (photographed yesterday at the Elbe river in Pardubice):

Horin 2015 023

We have huge waves with the slightest wind.

We spent an hour rigging the singles and measuring the blade angles. Since I had my new wing rigger, I had the feeling that my left oar was slightly off. Indeed, it moved from 3 degrees to 4 degrees with the new wing.

Then we took the double out for a row. Romana wanted to do some L4 work but she wanted “structured”. First we thought we would do 4×10 minutes, but the south end of the lake was unrowable. So then we dialed up a 4x2km which we would do in 24spm. The first two we did on the relatively quiet part of the lake but as the wind kept turning we ended up rowing in huge waves anyway, so the last two intervals were done on the river.


|Dist_|Time_|_Pace__|_SPM___|avg HR|max HR|DPS_|Remarks
|02547|16:50|03:18.3| 19.5 | 122 | 160 |07.8|Warming up
|02002|08:23|02:05.6| 23.8 | 161 | 169 |10.1|tailwind, on lake
|00818|05:01|03:04.0| 19.3 | 130 | 167 |08.4|rest
|02003|09:38|02:24.3| 24.2 | 167 | 172 |08.6|headwind, on lake
|00728|04:59|03:25.4| 19.5 | 132 | 166 |07.5|rest
|02002|09:33|02:23.1| 24.0 | 165 | 168 |08.7|headwind, on river
|00619|05:00|04:02.3| 19.0 | 123 | 156 |06.5|rest
|01999|09:07|02:16.8| 22.6 | 156 | 162 |09.7|varying wind, on river
|02741|16:22|02:59.1| 18.9 | 129 | 143 |08.9|cooling down

4x2km_spm 4x2km


dist_____|_time_____|_pace___|_HR__|_SPM__|_DPS_|_comment
2547_____|_16:50____|_3:18.3_|_122_|_19.5_|_7.8_|_warmup
8006_____|_36:41____|_2:17.5_|_162_|_23.6_|_9.2_|_Main set
2741_____|_16:22____|_2:59.1_|_129_|_18.9_|_8.9_|_Cool down
2165_____|_15:00____|_3:27.9_|_128_|_19.3_|_7.5_|_rest meters
15459____|_24:53____|_2:44.7_|_142_|_20.9_|_8.7_|_Total

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