Apr 23 2015
Waterfall On The Water
A long day at work. I looked at the wind forecast and decided to not go rowing until 7pm.
That turned out very well. There was almost no wind and really flat water. Long Pete Plan intervals were on the menu and I decided to do 3km, 2.5km, 2km, the dreaded waterfall session.
I also wanted to pay attention to technique so I decided to let the stroke rate go with the flow. Feed the boat with a stroke when it asks for it.
As I am still not completely accomodated to good technique. It is still hard work for me. After the first set I was already tired, but technique wise it was good. I turned around and did the second one, happy with each 500m completed. Splits were bad, meters per stroke as well. Turned around for the last set, the 2km. Technique was better now. Consistently above 8.5m per stroke, but that was because I was doing a slightly lower stroke rate. In the last 500m I took it up to 30spm.
When I finished I almost needed to feed the fish … For a few moments I couldn’t do anything else but just sit on my single and breathe.
Polarized training, they say. I think today I did that.
|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|02234|13:07|02:56.2| 18.8 | 126 | 143 |09.1|Warming up
|03000|12:54|02:09.0| 26.9 | 176 | 181 |08.6|3km
|00772|04:57|03:12.3| 17.9 | 148 | 178 |08.7|rest
|02491|11:00|02:12.5| 26.7 | 177 | 180 |08.5|2.5km
|00688|05:00|03:38.1| 18.0 | 144 | 177 |07.7|rest
|01994|08:33|02:08.7| 26.6 | 175 | 180 |08.8|2km
|01636|12:17|03:45.2| 17.3 | 134 | 179 |07.7|cooling down
Short summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2234_____|_13:07____|_2:56.2|126|18.8|9.1|warmup
7485_____|_32:27____|_2:10.1|176|26.8|8.6|Main set
1636_____|_12:17____|_3:45.2|134|17.3|7.7|Cool down
1460_____|_09:57____|_3:24.5|146|17.9|8.2|rest meters
12815____|_07:48____|_2:38.7|156|21.8|8.7|_Total
Apr 29 2015
Steady state in the double
A first row with Radek. We launched at 6, took my double “Orca” on a lake that was relatively quiet, but not entirely without chop.
Pick Drills to warm up.
There was another double on the lake, who launched together with us. As they have been training together forever, and this was the first time in ages that Radek and I sit together, we turned a little earlier to avoid rowing next to them. Rowing next to them would probably have woken up our competitive spirits and would ruin what was supposed to be a good technique / steady state workout.
Did 2x12min, which is one lake length down, one lake length up. As we had turned early and the first leg was with tailwind, I ran out of lake with 15 seconds to go. Tant pis.
| Dist_ | Time_ | _Pace__ | _SPM___ | avg HR | max HR | DPS | Remarks
| 01993 | 13:37 | 03:25.0 | 19.5 | 124 | 152 | 07.5 | warming up
| 00448 | 02:00 | 02:14.0 | 17.9 | 130 | 141 | 12.5 | tailwind, 18spm
| 00477 | 02:01 | 02:06.9 | 19.6 | 146 | 153 | 12.1 | 20spm
| 00483 | 01:59 | 02:03.3 | 20.9 | 154 | 157 | 11.6 | 22spm
| 00667 | 03:01 | 02:15.8 | 18.1 | 146 | 154 | 12.2 | 18spm
| 00470 | 01:59 | 02:06.6 | 20.2 | 154 | 159 | 11.7 | 20spm
| 00203 | 01:01 | 02:30.3 | 22.3 | 160 | 162 | 09.0 | 22spm, ran out of lake
| 00145 | 01:10 | 04:00.6 | 19.9 | 131 | 160 | 06.3 | rest
| 00440 | 01:59 | 02:15.3 | 18.2 | 137 | 148 | 12.2 | headwind, 18spm
| 00447 | 02:00 | 02:14.2 | 19.7 | 154 | 157 | 11.4 | 20spm
| 00448 | 02:00 | 02:14.0 | 21.3 | 162 | 166 | 10.5 | 22spm
| 00631 | 03:00 | 02:22.7 | 18.7 | 160 | 166 | 11.2 | 18spm
| 00446 | 02:00 | 02:14.4 | 20.2 | 164 | 166 | 11.0 | 20spm
| 00234 | 01:00 | 02:08.0 | 22.5 | 168 | 170 | 10.4 | 22spm
| 04063 | 24:29 | 03:00.8 | 18.3 | 137 | 170 | 09.1 | technique & Cooldown
Summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1993_____|_13:37____|_3:25.0|124|19.5|7.5|warmup
5393_____|_24:00____|_2:13.5|152|19.6|11.5|Main set
4063_____|_24:29____|_3:00.8|137|18.3|9.1|Cool down
0145_____|_01:10____|_4:00.6|131|19.9|6.3|rest meters
11594____|_03:16____|_2:43.7|141|18.3|10.0|_Total
On the tailwind leg, the other double seemed to be slightly faster than we, rowing about 500m behind us. On the headwind leg, even though they were doing 26spm and we did 18spm, we had the same speed. Nice!
Then we did 4km of cooling down with technique drills.
“King of the mountain” followed by “Pimanov” (aka Top Quarter)
Pause after tap-down
Square blade rowing
I asked them how it went. They were happy that they had done a “steady state” 6km at 26spm. Interesting. When I do a 6km I count it as “hard distance”. May be just a nomenclature confusion.
By sanderroosendaal • Uncategorized • 0 • Tags: double, L4, lake, pete plan, rowing, steady state, training