Račice day 2 – Sprintervals

Alarm clock at 5:30, pushing off the dock at 6:00. With the jet lag and everything I had expected this to be very hard, but I hopped out of bed with no problem. Then I had the canal for myself and mirror flat water. Heaven!

The session was Nx30″/60″ with N being the number of intervals that fit into three straight 2k segments. In the end N turned out to be 21, if I count correctly.

On purpose, the breaks were long enough to allow me to focus on form, rather than going into workout survival mode. I think that paid off. As the intervals progressed, I got back that boat feeling (that one so successfully destroys when stuck to the static erg) and was able to see some nice pace numbers (1:48 was the lowest split I saw).

A slight adjustment in the foot stretcher. I think I am where I want to be now.

Here are the pie charts:

I was curious to see the technique metrics (slip, wash, effective length vs total length, etc) for this first time in the season I have consistently worked above 30spm on the water.

I think the slip and wash numbers look pretty good. I am wondering whether the numbers given by NK in their guidance are for race pace, because I get higher numbers for the paddling and steady state. Paddling between the intervals, both stroke length and effective stroke lengths are shorter, but this was just me paddling really easy. In most of the graphs above, I have selected only the “work” strokes. Here is the drive length graph for all strokes:

After the workout, I drove to the P+R just north of Prague and took the metro to our office on the other side of the city. It took me more than 90 minutes door to door, but the 45 minutes on the metro were usable for reading and working, so not much time lost.

Tomorrow: Steady state, again in the early hours. It will be just me, mirror flat water, and birds singing in the forests around the canal.