Jul 12 2017
The plan called for a 1k full out as race preparation, but I decided that I better spend more time at work to finish some things, and I also think that taking some rest in the taper week is not a bad thing. I adapted my plan for Tuesday to compensate for that.
Short training. I arrived at the lake after work and it was very choppy. A few white caps here and there. The plan was a 750m at race pace and then two 250m full out sprints. That’s all. I managed to fit that into 6km including warming up and cooling down. It’s taper week.
Workout Summary - media/20170711-1805210o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|00750|02:46.0|01:51.2|331.3|32.6|173.1|185.0|08.3 W-|00750|02:46.0|01:51.3|330.7|32.6|173.5|185.0|08.3 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|185.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00250|00:55.2|01:50.3|363.2|33.5|156.2|177.0|08.1 01|00250|00:56.1|01:52.1|319.2|31.9|180.2|182.0|08.4 02|00250|00:55.8|01:51.5|310.1|32.4|183.7|185.0|08.3
I rowed the 750m in cross/tailwind with white caps. That caused the stroke rate to drop a bit below the envisioned 34spm. I also had to make sure I crossed in front of a big tourist boat, so that required some head turning, and I rowed through the wake of two sailboats who were enjoying the windy weather.
It was fun but it felt awful. I am surprised that the summary gives such a low power average for the final 250m, because despite the chop I thought I was able to bring up the power again. Probably, because I check the SpeedCoach only now and then during the row, some of the strokes in the chop were a lot below 300W. It happens. When it happens in a race, all have the same conditions and the one who deals with them best, wins.
I paddled for ten minutes and got ready for the first 250m.
Workout Summary - media/20170711-1805480o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|00250|00:59.0|01:59.0|343.6|35.3|152.2|178.0|07.1 W-|00250|00:59.0|01:59.8|345.2|35.2|153.6|178.0|07.2 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|178.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00050|00:16.5|02:44.6|318.1|37.7|118.6|132.0|04.8 01|00050|00:10.7|01:46.8|390.0|35.5|149.2|161.0|07.9 02|00050|00:10.4|01:43.7|373.5|34.8|167.5|171.0|08.3 03|00050|00:11.7|01:57.0|336.0|34.0|173.2|175.0|07.5 04|00050|00:10.7|01:46.9|324.9|33.1|176.7|178.0|08.5
Workout Summary - media/20170711-1806110o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|00250|00:59.0|01:59.2|366.6|33.6|160.0|178.0|07.5 W-|00250|00:59.0|01:59.7|362.5|33.4|162.1|178.0|07.5 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|178.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00050|00:11.7|01:57.5|421.6|35.3|127.7|142.0|07.2 01|00050|00:11.4|01:53.7|395.5|34.1|156.8|164.0|07.7 02|00050|00:11.7|01:57.4|370.3|33.6|170.6|174.0|07.6 03|00050|00:12.5|02:05.3|309.5|32.4|175.3|177.0|07.4 04|00050|00:12.5|02:04.5|322.5|32.0|177.9|178.0|07.5