First training in the quad

Masters Nationals in a few weeks. I decided to do the 2k intervals to get our guys used to each other. Good feeling about the boat run, even though it didn’t translate into great splits right away.


|Start|Stop_|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|00000|02667|02667|18:45|03:30.9| 18.9 | 112 | 150 |07.5|warming up
|02667|02867|00200|00:51|02:07.8| 16.9 | 137 | 144 |13.9|200m @ 17spm
|02867|03167|00300|01:12|01:59.9| 19.8 | 152 | 159 |12.6|300m @ 21spm
|03167|03367|00200|00:51|02:07.5| 17.3 | 158 | 160 |13.6|200m @ 17spm
|03367|03666|00299|01:09|01:55.5| 20.1 | 159 | 165 |12.9|300m @ 21spm
|03666|03867|00201|00:51|02:06.7| 17.5 | 160 | 165 |13.6|200m @ 17spm
|03867|04166|00299|01:08|01:53.5| 20.7 | 162 | 166 |12.7|300m @ 21spm
|04166|04365|00199|00:51|02:08.3| 17.6 | 162 | 168 |13.3|200m @ 17spm
|04365|04667|00302|01:10|01:55.9| 21.1 | 161 | 166 |12.3|300m @ 21spm
|04667|04857|00190|01:58|05:11.0| 18.3 | 156 | 166 |05.3|turn
|04857|05357|00500|02:12|02:11.9| 17.2 | 137 | 147 |13.2|500m @ 17spm
|05357|06358|01000|03:49|01:54.4| 22.0 | 169 | 178 |11.9|1000m @ 23spm
|06358|06860|00502|02:21|02:20.5| 16.5 | 157 | 175 |12.9|500m @ 17spm
|06860|07037|00178|01:59|05:35.0| 15.3 | 136 | 140 |05.8|turn
|07037|07536|00499|02:09|02:09.2| 17.4 | 144 | 159 |13.3|500m @ 17spm
|07536|08537|01000|03:29|01:44.5| 26.4 | 176 | 183 |10.9|1000m @ 27spm
|08537|09039|00502|02:19|02:18.4| 17.8 | 166 | 183 |12.2|500m @ 17spm
|09039|09194|00155|01:59|06:23.9| 13.3 | 145 | 148 |05.9|turn
|09194|09691|00498|02:28|02:28.7| 17.4 | 142 | 157 |11.6|500m @ 17spm
|09691|10194|00502|01:45|01:44.5| 27.9 | 175 | 183 |10.3|500m @ 29spm
|10194|10692|00499|02:22|02:22.4| 18.1 | 170 | 183 |11.6|500m @ 17spm
|10692|11192|00500|01:45|01:45.0| 28.1 | 174 | 184 |10.2|500m @ 29spm
|11192|13770|02578|15:23|02:59.0| 16.6 | 143 | 183 |10.1|cooling down


Short summary:

dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2667_____|_18:45____|_3:30.9|112|18.9|7.5|warmup
8002_____|_32:42____|_2:02.6|161|20.5|12.1|Main set
2578_____|_15:23____|_2:59.0|143|16.6|10.1|Cool down
0522_____|_05:56____|_5:40.8|146|15.6|5.7|rest meters
13770____|_12:46____|_2:38.5|144|17.7|10.7|_Total


I filmed the row with the GoPro, so I made a little promo video:

Not sure if I should be the stroke. Perhaps the guy rowing on 3 should stroke it.