May 14, 2015

Went out in the double with Radek today. He’s a self-taught sculler and he thinks he’s not good, but in fact he’s an eager learner and a pretty good rower.

As we are racing together in two weeks, I decided we would do some rate ladders. We would do 1 minute on, 1 minute off, the “on” minutes starting at low rate and gradually increasing.

In the first run there was tailwind, but there also were pretty big waves in the second half of the lake, so we stopped at 28spm in the tailwind part. When we turned around we discussed technique a bit and we agreed to focus on “hands away” and try to get it right >70% of the strokes. We succeeded. The wind gradually calmed down during the practice but we weren’t able to take the stroke rate much above 30. Still, I think this was a great success given it was the first time we were pulling hard together.

After the two sets of “1 minute” we did start practice, and then we fartlekked back to the finish, turned around and rowed to our boathouse. A very nice session.

 
| Dist_ | Time_ | Pace__ | _SPM| avg HR | max HR | DPS | Remarks
| 01974 | 11:01 | 02:47.4 | 19.4 | 130 | 155 | 09.2 | Warming up
| 00342 | 02:51 | 04:10.1 | 23.5 | 138 | 158 | 05.1 | 24spm, tailwind
| 00259 | 00:59 | 01:54.1 | 24.9 | 159 | 168 | 10.6 | 26spm, tailwind
| 00270 | 01:00 | 01:51.1 | 27.3 | 165 | 173 | 09.9 | 28spm, tailwind
| 00280 | 01:00 | 01:47.1 | 28.0 | 170 | 175 | 10.0 | 28spm, waves. tailwind
| 00286 | 01:01 | 01:46.6 | 27.4 | 172 | 176 | 10.3 | 28spm, waves, tailwind
| 00263 | 01:00 | 01:54.0 | 27.2 | 166 | 177 | 09.7 | 28spm, waves, tailwind
| 00219 | 00:59 | 02:14.5 | 21.8 | 152 | 165 | 10.2 | 22spm, waves, headwind
| 00223 | 01:00 | 02:14.2 | 24.4 | 172 | 176 | 09.1 | 24spm, waves, headwind
| 00247 | 01:01 | 02:03.7 | 25.4 | 172 | 179 | 09.6 | 26spm, waves, headwind
| 00246 | 01:00 | 02:02.0 | 27.2 | 177 | 180 | 09.0 | 28spm, headwind
| 00253 | 00:59 | 01:56.7 | 29.0 | 177 | 183 | 08.9 | 30spm, headwind
| 00256 | 01:00 | 01:57.3 | 29.6 | 178 | 182 | 08.6 | 30spm, headwind
| 00265 | 01:01 | 01:55.1 | 30.4 | 174 | 182 | 08.6 | 30spm, headwind
| 04259 | 25:51 | 03:02.1 | 21.6 | 154 | 181 | 07.6 | starts, fartlek & cooldown


Short summary:

dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1974_____|_11:01____|_2:47.4|130|19.4|9.2|warmup
3409_____|_14:51____|_2:10.7|164|26.2|8.7|Main set
4259_____|_25:51____|_3:02.1|154|21.6|7.6|Cool down
2368_____|_14:01____|_2:57.6|166|20.1|8.4|rest meters
12009____|_05:44____|_2:44.2|156|20.9|8.7|_Total