Jul 1 2017
Train to Tisnov. Then following the railroad tracks for a few km. Some very nice bridges over the valleys. Finally along the Bily Potok again. 50km in total.
May 13 2017
I stayed at work too long, so my window for OTW rowing was gone. I drove home, switched to running gear and set off. It was a nice, warm day, and it was good to be in the hilly forest behind our house, after a long time.
I decided to try out the Wahoo Tickr’s RunFit app, which promises to extract extra running metrics from the Wahoo Tickr X and I was curious to see how it works. Of course, I took the good old Garmin Forerunner 220 as a backup.
I had to make dinner for the family to come back from their race prep (it’s the International Youth Regatta in Brno this weekend), so I didn’t have too much time to run.
The RunFit app was interesting. After every kilometer, a computer lady voice told me “distance x kilometer heart rate 155 pace previous lap 5 minutes 7 seconds”. It annoyed me quite a lot, because the RunFit kilometers were about 100m shorter than the Garmin kilometers. I trust the Garmin more, because it is very consistent with the SpeedCoach, with CrewNerd (running on the same iPhone as the RunFit app) and with other apps. Interesting that an app running on the same hardware can disagree with another app. Funny algorithms. Not enough data smoothing. Something like that. It proves again that doing sports data science is not easy.
After the run, the app offered me the promised stats. Here they are (in screenshot form):
So apart from Cadence we have running smoothness, vertical oscillation and ground contact. So according to RunFit my ground contact was 173ms, and according to this link elite runners are under 200 ms. To be honest, I have no idea whether my running metrics are good or bad (and I honestly don’t care much as long as I don’t get injured while running), and to make matters worse, I don’t trust metrics measured by an app that doesn’t get distance right.
By the end of the run, the Garmin was 1km behind the RunFit app.
When I exported the run from RunFit to Strava, Runkeeper, and TrainingPeaks, I was curious to see if the extra metrics would make it across.
TrainingPeaks? The sync didn’t work, so I don’t know
So all in all I am not so impressed. I am more impressed by the website VeloViewer, which integrates very nicely with Strava.
You can make cool 3D pictures like this one:
There are also a few plots and additional statistics to explore, and everything looks very nice and slick.
Feb 11 2017
I won’t go ice skating or XC running on our lake any more. The ice thickness is 50cm (20 inches), but the lake water level has been lowered by a meter. With thinner ice, this usually leads to cracks around the edges, but we were warned that this time there is a huge air bubble under the ice layer. Nobody knows if and when it is going to crack.
I was thinking about that during the run. There must be material strength tables for ice, so in theory we could calculate the load leading to breaking.
The girls had a workout similar to what I did yesterday (short intervals), except that the intervals were 40 seconds instead of 60 seconds, but there were more of them. I checked our trainer’s training program for the Juniors, and noted that the Masters plan is a shortened, lighter version of the men’s Juniors. I might do some of the Juniors trainings instead of the Masters ones, if I feel my training load is too light.
The ergs were occupied by the 10 to 14 year old Boys (including my two sons of 10 and 12), so the girls did the warming up running with me. I sent them back to the rowing club after 10 minutes of running, and continued myself.
We chose the south/west side of the lake, running on paved roads, because these are the only ones free of ice and snow. As the snow has partially melted and then frozen again, it is not really suitable for running. Most of the forest trails have turned into bobsled tracks.
After importing the data to Strava, I noticed a very low average heart rate, and some strange jumps in the heart rate data.
Is it perhaps time to replace the batteries in the Wahoo Ticks? Talking about battery replacement, I have replaced the two “D cell” batteries in my PM5 today, for the first time since I installed the PM5. The PM started to complain that the batteries were low.
Jan 7 2017
With the new users flocking to rowsandall.com in droves, I get a lot of reports about issues. The new users use the site in different ways than the crew of beta testers, and so new bugs are being discovered. One of the bugs seems to have a root cause in the data we receive from the Concept2 logbook for interval workouts. So I did Thursday’s workout with ErgData instead of my favorite Painsled for iOS.
On Friday, I wanted to test the new version 5 of RowPro. I have been an avid user of RowPro, but that ended in March 2016, when I started experimenting with Painsled, and after that the OTW season took off and I didn’t spend much time on the erg. On the Analytics Blog, I wrote a post about applications to capture erg data, so I wanted to test the new RowPro myself.
The idea was to row for an hour, have RowPro and Painsled open at the same time (RowPro through USB, Painsled through bluetooth link), and then compare what Rowsandall.com can do with the data from both apps.
It wasn’t to be.
Not having rowed with RowPro for months, I forgot a few peculiarities of the program. I sat down on the erg, connected everything, programmed a 1 hour workout, and set off.
After six minutes I realized I had forgot to “connect” the Heart Rate belt to the PM5. I had no HR data. So the only thing I could do was stop the row.
In RowPro that means you have no data. When you abandon a row early, it is like if you didn’t row it, even if you stop a 60 minutes row after 55 minutes. It’s tough.
Luckily, Painsled was happily recording data on the side. There is much to be said for data redundancy.
I quickly changed the plan, connected my HR belt to the PM monitor, set up a 10k and set off:
Workout Summary - media/20170106-1710100o.csv
And in pictures:
I was quite intrigued by the “work per stroke” plot as a function of distance. An interesting case of slacking off on the final rate ladder down to lower rates.
I also did a 2k cooling down row.
Normally, Saturday is our regular “club run” day, but today was special. For more than a week now, the ice on our rowing lake is thick enough for skating. Until Monday, there was a perfect black layer of smooth ice, without snow.
On Monday I was still not well, and I did the erg row with video.
For the rest of the week, I was too busy, and still not well.
From Tuesday to Friday, there were frequent snow showers. Luckily, there was a stiff north wind as well, so there was just a thin layer of powder snow on the ice.
I spent 45 minutes wiping a 400m oval. Then I started skating, taking breaks to improve my “Olympic Oval” gradually.
The boys played ice hockey. Some people went on the lake on X country skis. I am going to do that tomorrow.
Here is the Strava summary: https://www.strava.com/activities/823892699/overview
And here is the SportTracks.mobi summary:
You can see from the HR plot that the snow wiping was quite hard work as well. After 90 minutes on the ice I was quite tired. It was also quite cold. When we started, it was -15 degrees C. When we finished, it was “only” 12 degrees below zero.
Nov 10 2016
First snow of this winter. Just a little and all dry and powdery. Nothing big.
Two sessions today. The first one was a gentle 15km bike ride from work to home, which was after the snow had turned into rain, and also after the rain had stopped.
The second session was a strength training. Also 45 minutes. Just to get into it again. I mainly focused on the upper body.
To add some illustrations, a few random pictures from my local friends on Strava. Everybody seemed to be excited about the snow and eager to go out and do some sports.
For fun, I overlaid parts of my ride over 19th century maps that are available on-line. It is interesting how many of today’s roads are exactly where the roads used to be 150 years ago. I wonder how my bike ride would have looked, cycling through the 19th century.
Oct 16 2016
I felt guilty for taking an unplanned rest day on Friday, although it probably wasn’t bad to take an additional rest day.
Saturday was a windy day. First time in the single since Tuesday morning. In the mean time, the manufacturer of my boat (mr Růžička from “Roseman”) had come by to fit my single with back stays. Or are they called front stays? They extend from the top of the oarlock to the “front” of the boat (looking in the forward rowing direction, behind my back). Well, what is the forward rowing direction, anyway. To me, forward is the usual direction of motion, with the rower facing backwards.
Anyway, I got a new wing and those stays for free, so I have to tell Roseman’s service is excellent.
It was very windy. The forecast was 4 m/s, and I believe on the lake part of the outing it was just that. Rowing in tailwind, I felt the wind blowing into my face, which means that the wind speed was higher than my 12km/h rowing speed. There were big waves on the lake, so I decided to go up to the castle.
Workout Summary - media/20161016-161625-Sanders SpeedCoach 20161015 0946amo.csv
01|01000|05:05.0|02:32.5|22.1|131.9|151.0|08.9 - warming up - tailwind
03|01000|06:16.8|03:08.4|20.8|148.3|162.0|07.7 - remove layer
04|01000|04:33.9|02:16.9|20.1|162.0|165.0|10.9 - tailwind
07|01000|05:38.4|02:49.2|20.3|156.8|167.0|08.8 - turn
08|01000|05:07.3|02:33.6|20.8|166.9|171.0|09.4 - headwind
10|01000|05:17.2|02:38.6|20.1|164.5|169.0|09.4 - strong headwind
11|01000|05:38.7|02:49.3|20.1|161.1|165.0|08.8 - back on lake
12|01000|06:53.2|03:26.6|18.4|154.8|162.0|07.9 - unrowable part
After 6.5km, I was catching up with a big ship, so instead of trying to pass him on a part of the river where I am not supposed to be, I turned around and decided to add an extra lake loop to the end of the workout.
On the river, you are shielded. The headwind was a bit less strong, and there was no chop. Arriving at the lake, I found myself in trouble. The wind has 3000m to get to maximum speed and sweep up the waves. The waves were of the kind that wipe over the stern, and every fourth or fifth wave would dump some water into the cockpit. There was an extra layer of clothes in that cockpit, which I had removed at the end of the warming up, so those clothes got soaked and there wasn’t a lot of bailing going on.
Buoyancy enough, so I decided to not be a Sissy and row all the way to the south end of the lake. After about 1.5km of really bad water, the chop became slightly lower and my motions started to resemble rowing again.
Heart rates were slightly higher than expected and there was some DOMS, especially shoulders and chest.
Oct 16 2016
Flight to Brussels and a planned rest day. Preparation of the Thursday meetings and a solo dinner in Hanedan, a Turkish fast food close to the hotel. Fast food sounds awful, but to be honest I think this place serves healthier food than the hotel restaurant. You don’t have to eat all the meat, and there is a lot of vegetables and salad around it. The problem, of course, is that all the meat gets eaten.
Workout: A mini hotel triathlon, i.e. 10 minutes elliptical, 10 minutes treadmill, 10 minutes spinning. Then a 45 minute weights workout.
Then a full day of meetings, and a late flight home.
My planned exercise for the day was 2×45 minutes of easy cycling, the ride to work and back. Unfortunately, I discovered my tire was flat. So I changed to normal clothes and drove to work in the car, planning to return in time to get in a 90 minute erg.
Work was longer than expected and I arrived home late and tired. No energy for a workout.
On a day after a business trip you have to have the little tricks ready to make sure you do the workout. This time, the tricks didn’t work because of the flat tire.