Steady state in the double

A first row with Radek. We launched at 6, took my double “Orca” on a lake that was relatively quiet, but not entirely without chop.

Pick Drills to warm up.

There was another double on the lake, who launched together with us. As they have been training together forever, and this was the first time in ages that Radek and I sit together, we turned a little earlier to avoid rowing next to them. Rowing next to them would probably have woken up our competitive spirits and would ruin what was supposed to be a good technique / steady state workout.

Did 2x12min, which is one lake length down, one lake length up. As we had turned early and the first leg was with tailwind, I ran out of lake with 15 seconds to go. Tant pis.


| Dist_ | Time_ | _Pace__ | _SPM___ | avg HR | max HR | DPS | Remarks
| 01993 | 13:37 | 03:25.0 | 19.5 | 124 | 152 | 07.5 | warming up
| 00448 | 02:00 | 02:14.0 | 17.9 | 130 | 141 | 12.5 | tailwind, 18spm
| 00477 | 02:01 | 02:06.9 | 19.6 | 146 | 153 | 12.1 | 20spm
| 00483 | 01:59 | 02:03.3 | 20.9 | 154 | 157 | 11.6 | 22spm
| 00667 | 03:01 | 02:15.8 | 18.1 | 146 | 154 | 12.2 | 18spm
| 00470 | 01:59 | 02:06.6 | 20.2 | 154 | 159 | 11.7 | 20spm
| 00203 | 01:01 | 02:30.3 | 22.3 | 160 | 162 | 09.0 | 22spm, ran out of lake
| 00145 | 01:10 | 04:00.6 | 19.9 | 131 | 160 | 06.3 | rest
| 00440 | 01:59 | 02:15.3 | 18.2 | 137 | 148 | 12.2 | headwind, 18spm
| 00447 | 02:00 | 02:14.2 | 19.7 | 154 | 157 | 11.4 | 20spm
| 00448 | 02:00 | 02:14.0 | 21.3 | 162 | 166 | 10.5 | 22spm
| 00631 | 03:00 | 02:22.7 | 18.7 | 160 | 166 | 11.2 | 18spm
| 00446 | 02:00 | 02:14.4 | 20.2 | 164 | 166 | 11.0 | 20spm
| 00234 | 01:00 | 02:08.0 | 22.5 | 168 | 170 | 10.4 | 22spm
| 04063 | 24:29 | 03:00.8 | 18.3 | 137 | 170 | 09.1 | technique & Cooldown


Summary:

dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1993_____|_13:37____|_3:25.0|124|19.5|7.5|warmup
5393_____|_24:00____|_2:13.5|152|19.6|11.5|Main set
4063_____|_24:29____|_3:00.8|137|18.3|9.1|Cool down
0145_____|_01:10____|_4:00.6|131|19.9|6.3|rest meters
11594____|_03:16____|_2:43.7|141|18.3|10.0|_Total


On the tailwind leg, the other double seemed to be slightly faster than we, rowing about 500m behind us. On the headwind leg, even though they were doing 26spm and we did 18spm, we had the same speed. Nice!

Then we did 4km of cooling down with technique drills.

“King of the mountain” followed by “Pimanov” (aka Top Quarter)

Pause after tap-down

Square blade rowing

I asked them how it went. They were happy that they had done a “steady state” 6km at 26spm. Interesting. When I do a 6km I count it as “hard distance”. May be just a nomenclature confusion.