Masters Men’s Quad – Grunt Fest

Another version of 3x(5×30″), this time as advertised here, but as this was the quad we would do the first 5 in 36spm, second 5 in 38spm, third 5 in 40spm.

The weather has changed. A 10 degree (C) temperature drop from yesterday. Paddle boarders and swimmers have disappeared. It was windy today but by the time we hit the lake it was calming down.

On Monday I rowed a slightly different version of this in the mixed quad. Today was totally different. I was exhausted from work. But that was not the only difference. The mixed quad rows on technique, stability, and manages to go fast by that. The Men’s Masters quad is more aggressive but that doesn’t always lead to results. Today was a good example.

Somehow we had agreed that every interval should be well below 1:30 pace. After the 30″, I would shout the average pace for that interval. Problem was that I forgot the XGPS160, so we were relying on the iphone GPS with reduced precision. On such short intervals there can be a 5 second error on the pace. So I had to shout a result above 1:30 a few times, which greatly frustrated the team. The result was that more and more grunt was put into the rowing, until we were all in the red zone and the bow rower couldn’t hear me any more because of the grunting of Martin on #2.

Here are the stats. CrewNerd gives higher stroke rate averages.


| Dist_ | Time_ | _Pace__ | _SPM_ | avg HR | max HR | DPS | Remarks
| 02041 | 12:39 | 03:05.9 | 18.7 | 125 | 146 | 08.6 | WU
| 00180 | 00:31 | 01:26.0 | 35.7 | 154 | 170 | 09.8 | 36spm #1 tailwind
| 00104 | 00:30 | 02:24.5 | 23.3 | 169 | 174 | 08.9 | rest
| 00165 | 00:29 | 01:27.8 | 34.9 | 174 | 179 | 09.8 | 36spm #2
| 00101 | 00:31 | 02:32.8 | 23.7 | 176 | 179 | 08.3 | rest
| 00165 | 00:30 | 01:30.6 | 34.3 | 176 | 180 | 09.7 | 36spm #3
| 00095 | 00:29 | 02:32.5 | 23.0 | 177 | 180 | 08.6 | rest
| 00161 | 00:31 | 01:36.0 | 34.0 | 175 | 179 | 09.2 | 36spm #4
| 00103 | 00:30 | 02:26.1 | 23.6 | 177 | 180 | 08.7 | rest
| 00161 | 00:29 | 01:30.3 | 35.7 | 176 | 179 | 09.3 | 36spm #5
| 01417 | 08:01 | 02:49.7 | 20.0 | 147 | 180 | 08.9 | rest
| 00156 | 00:30 | 01:36.2 | 36.7 | 171 | 177 | 08.5 | 38spm #1 headwind
| 00150 | 00:45 | 02:30.3 | 22.5 | 175 | 178 | 08.9 | rest
| 00157 | 00:29 | 01:32.3 | 36.6 | 178 | 183 | 08.9 | 38spm #2
| 00154 | 00:46 | 02:29.1 | 22.9 | 179 | 184 | 08.8 | rest
| 00151 | 00:30 | 01:39.4 | 36.9 | 179 | 183 | 08.2 | 38spm #3
| 00133 | 00:45 | 02:48.8 | 23.0 | 177 | 183 | 07.7 | rest
| 00171 | 00:30 | 01:28.0 | 36.9 | 176 | 180 | 09.3 | 38spm #4
| 00122 | 00:44 | 03:00.1 | 22.4 | 176 | 182 | 07.5 | rest
| 00172 | 00:31 | 01:29.9 | 36.9 | 175 | 181 | 09.0 | 38spm #5
| 01132 | 08:00 | 03:32.0 | 20.2 | 144 | 181 | 07.0 | rest
| 00169 | 00:30 | 01:28.7 | 39.7 | 163 | 174 | 08.5 | 40spm #1 tailwind
| 00186 | 01:00 | 02:41.2 | 22.9 | 170 | 175 | 08.1 | rest
| 00178 | 00:30 | 01:24.3 | 38.8 | 175 | 180 | 09.2 | 40spm #2
| 00203 | 00:59 | 02:25.4 | 22.6 | 176 | 180 | 09.1 | rest
| 00167 | 00:31 | 01:32.9 | 38.3 | 176 | 181 | 08.4 | 40spm #3
| 00194 | 00:59 | 02:31.8 | 22.3 | 175 | 182 | 08.8 | rest
| 00164 | 00:31 | 01:34.3 | 38.3 | 175 | 181 | 08.3 | 40spm #4
| 00207 | 00:59 | 02:22.5 | 23.1 | 175 | 182 | 09.1 | rest
| 00170 | 00:31 | 01:31.4 | 37.0 | 175 | 181 | 08.9 | 40spm #5
| 02211 | 12:02 | 02:43.3 | 19.3 | 153 | 181 | 09.5 | CD

Short summary:

dist_____|_time_____|_pace___|_HR__|_SPM__|_DPS_|_comment
2041_____|_12:39____|_3:05.9_|_125_|_18.7_|_8.6_|_warmup
2488_____|_07:33____|_1:31.0_|_173_|_36.7_|_9.0_|_Main set
2211_____|_12:02____|_2:43.3_|_153_|_19.3_|_9.5_|_Cool down
4302_____|_24:58____|_2:54.1_|_156_|_21.1_|_8.2_|_rest meters
11042____|_57:12____|_2:35.4_|_152_|_19.5_|_9.9_|_Total

3x5x30a

Average pace about 1:31. Shoot.

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