Jan 10 2017
I have taken it easy last week, even though it was supposed to be a hard week. Too much sniffing and sneezing going on to do any hard workouts.
So, today was the first real hard workout in ages. I chose to do the CTC. It is somewhere in between the shorter stuff I have been doing before Christmas and the “long intervals” that I am supposed to do in this mesocycle of my training plan.
Row 4 times 4 minutes with 4 minutes rest between reps
Use the same damper setting for all reps.
Record your distance for the sixteen minutes of rowing.
Don’t include any resting metres.
The first 4 minutes must be a standing start. All others can be standing or rolling starts.
In the 2k warming up I did a few 10 stroke sprints at slightly faster paces than I normally do them. Then I set up the 4x4min.
I was warned that it would be a tough workout, so I set myself a target to row 28spm and higher, a “light” stroke and watch stroke length and technique.
Every interval was the almost same, except that they got slightly harder each time. The first minute flew by and I would have thoughts of doing a fast interval at 1:46. The second minute was slightly harder. The third minute was endless and I was struggling to keep 1:48. The light at the end of the tunnel got me through the fourth minute.
Today, the graphs from Rowsandall.com are very interesting. First, the summary plot:
and the summary:
Workout Summary - media/20170110-195135-sled_2017-01-10T19-42-09ZGMT+1.strokes.csv
And here are the interesting plots:
There is a lot of things going on here (at least in my perception).
- I am clearly trading stroke length for stroke rate. I should focus on staying long when I get tired.
- In the beginning of the row, I was focusing on technique, especially on a couple of the weak points that I discovered in the video analysis. This leads to a slightly higher Average to Peak force ratio. In the second half of each 4 minute interval, and more so in the 3rd and fourth intervals, I just focus on surviving and my technique flaws come back. The ratio drops.
I was wondering if this is due to the peak force or the average force. Guess what? There is a chart for that:
After a few months of spending some of my free time on rowsandall.com, I have something that is really useful, at least for myself. I use painsled to record the data. I get them onto rowsandall.com. I have set of “favorite” charts defined that I browse through. Rest paddling is automatically filtered out, and the result is a set of data that give me a quick overview of what I did, and some observations that are hard to get without a coach sitting next to and observing you.
The temperature in my rowing basement was +1.5C. Outside temperature -8C.