Morning Row

Jul 14, 2010

We’ve been having a heat wave up here in northern Vermont. Ok, so it’s probably not nearly as hot here as it is in other places, but we have seen 95 on the thermometer in Morrisville, which doesn’t happen very often. In weather like this, it’s extra nice to get your workout in at the coolest part of the day—the early morning. And it’s even better if you are able to do it on the water.

We are lucky enough to have a lake nearby, Big Hosmer Pond, home of the Craftsbury Sculling Camps. It’s about 3km long, and quite narrow, so it’s quite protected from anything but direct north or south winds. At 6 a.m., it is almost always calm.

For us, the morning row is also an opportunity for product testing. Note that Dick has two sets of sculls laid out for his workout. On this morning, he was comparing two different oar lengths, to see which would give him the greatest speed. It’s a rare morning when he isn’t testing something!

My workout today was a set of decreasing length intervals. After several kilometers of warm-up, I started with a 1000m piece at moderate intensity, just to make sure I was awake. Then I turned around at the far end and came back rowing 4 min hard, 1 min easy, 3 min hard, 1 min easy, 2 min hard, 1 min easy, 1 min hard. As the intervals got shorter, I increased the intensity. I was pleased with my speed on the last 1 minute piece, so after I turned around, I did 4 more 1 min pieces. That was enough! For the remaining few kilometers of my row, I focused on good technique, clean releases, long stroke and good rhythm.

And then after the workout, a swim!

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