Double with Romana – inverted pyramid on Friday

Friday morning. It was a beautifully gray summer morning. The kind of morning that rowers love. The lake was mirror flat and the sun was coming up and starting to break through the clouds. There was a light wind from the south impacting the splits slightly, but nothing to complain about. 

Romana and I had a great row in the double. I was to do a sprinterval session this week, and I decided to spice up the rowing in the double by testing our race pace. I chose the 30″/30″ + 45″/45″ + 60″/60″ + 45″/45″ + 30″/30″ sets, which are to be rowed in race spm + 4, 2, 0, 2, and 4, so that would be 38/36/34/36/38.

We hadn’t done any race pace strokes together since May. Therefore, I started the first interval careful and lowered the spm by 4. As you can see from the summary, in the last interval I was confident and rowed it in 36 spm.


Work Details
#-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS-
01|00136| 00:30 |01:50.2| 34.0| 140 | 158 | 8.0
02|00195| 00:45 |01:55.3| 32.0| 165 | 170 | 8.1
03|00259| 01:00 |01:55.8| 30.0| 166 | 173 | 8.6
04|00200| 00:45 |01:52.5| 32.0| 162 | 171 | 8.3
05|00137| 00:30 |01:49.4| 36.0| 164 | 175 | 7.6
Workout Summary
--|00927| 03:30 | 1:53.2| 32.3| 161 | 175 | 8.2

In the second interval, I started at 36 and worked down the inverse pyramid, or is it a double waterfall?

 

Work Details
#-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS-
01|00135| 00:30 |01:51.1| 36.0| 139 | 161 | 7.5
02|00200| 00:45 |01:52.5| 33.3| 169 | 175 | 8.0
03|00267| 01:00 |01:52.3| 32.0| 171 | 177 | 8.3
04|00201| 00:45 |01:51.9| 33.3| 166 | 177 | 8.0
05|00140| 00:30 |01:47.1| 36.0| 170 | 177 | 7.8
Workout Summary
–|00943| 03:30 | 1:51.3| 33.7| 164 | 177 | 8.0

In the third interval I wanted to stick to 36/34/32/34/36 but I didn’t succeed. We were working on getting the catch timing right without stopping the boat, and that, as well as the knowledge that this was the final set, made me forget to check the speedcoach and just row on feel. 

 


Work Details
#-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS-
01|00141| 00:30 |01:46.3| 36.0| 149 | 166 | 7.8
02|00198| 00:45 |01:53.6| 34.7| 172 | 179 | 7.6
03|00263| 01:00 |01:54.0| 34.0| 174 | 180 | 7.7
04|00201| 00:45 |01:51.9| 33.3| 169 | 177 | 8.0
05|00142| 00:30 |01:45.6| 38.0| 170 | 178 | 7.5
Workout Summary
--|00945| 03:30 | 1:51.1| 34.9| 168 | 180 | 7.7

Did I mention it was a great row?

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