Candlewood Lake- Intervals

Cold 59F in August.

Total Time: 1:13
Distance: 6.2 Miles
Top Speed: 6.8 mph

For my 3 minute intervals speed was between 5.7-6.3 mph. The six minutes of recovery were about 5 mph. I am rotating now. My mantra is straight top hand, fist at eye level, and keep the heel pressure throughout pull. I fell once..almost like a skid really during the last minute of my last interval when I was getting tired. The full trip back was into a stiff head wind.


The idea for the workout came from this blog: http://eascoaching.blogspot.com/


10-15 minute warm up at very easy pace

If you feel you need longer to warm up, you are probably tired and will not get optimal benefits from this type of workout. Consider taking an easy day instead. Use this time to address technique work, drills and social time.

3-4 intervals lasting 3:00 minutes each taking 6:00 minutes of active rest (at your easy long distance pace or under 70-75% peak heart rate) between each interval

Do these as if they were 3:00 minute races; your goal is to cover the maximum distance possible in that time. If you pace it properly, the first 30 seconds to minute will be relatively easy, then middle minute hard and the last minute hardest yet. All the while your hull speed should be relatively stable and not drop off. If you start too fast, you will go anaerobic very shortly and you hull speed will drop significantly, as will the quality of your technique.

The recovery interval must be active rest. If you don't move or paddle much you will not go very fast, or be able to work hard on subsequent intervals as your body accumulates metabolites and muscle acidity remains high (can you say pickled?). Recovery at too high an intensity and you also fail to recover properly. Luckily, unless you try to paddle at a race pace suitable for races shorter than 10-15 km, your muscles will probably still recovery quite nicely despite your best efforts otherwise. Your performance may suffer for other reasons (i.e. psychological, neural / coordination problems, technical failure, etc.), but your muscles will be working fine.

10-15 minute warm down at an easy pace