We had a holiday today, so we all did two trainings.
In the morning, Romana had to coach the girls, but because one of the launches still isn’t repaired, we went on the double rowing next to them. The girls were on singles, and they did 4x6min at 24spm. Romana and I just did technique and rowed next to them.
Then we had a few hours break. I used it to do an online training that I was due, in the club house, drinking hot tea and eating sandwiches.
At 1pm, Romana took the launch and did a technique workout with the girls.
At 2:30, I stroked a quad. We did 20x30sec/30sec rest. It was the first time we were out in a quad, this season, so it was quite a challenge to do this workout. We did it anyway, because we are thinking about registering for the Slovak Open of next weekend.
Short summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2270_____|_19:56____|_4:23.5|103|22.7|5.0|warmup
2649_____|_09:02____|_1:42.3|172|33.1|8.9|Main set
2406_____|_14:05____|_2:55.6|148|19.1|8.9|Cool down
2499_____|_15:59____|_3:11.9|168|24.3|6.4|rest meters
9825____|_59:02____|_3:00.3|143|19.6|8.5|_Total
On CrewNerd, I saw 1:31 to 1:35 pace towards the end of the 30 seconds.
While we were steaming up and down the lake in our quad, our daugher Lenka was in the center of the town. We later heard there was a demonstration of Neo Nazis. About 2000 citizens organized an anti demonstration and blocked the Nazi marching into a part of town inhabited by many Roma minority people.
The police used tear gas on the citizens and arrested more than 50 of them.
Luckily, Lenka was in the shopping area, a few hundred meters away from the tear gas. We called her that the trams weren’t running from the train station, so she had to take another route home.
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May 1 2015
18km on a day when the police used tear gas in our town
We had a holiday today, so we all did two trainings.
In the morning, Romana had to coach the girls, but because one of the launches still isn’t repaired, we went on the double rowing next to them. The girls were on singles, and they did 4x6min at 24spm. Romana and I just did technique and rowed next to them.
Then we had a few hours break. I used it to do an online training that I was due, in the club house, drinking hot tea and eating sandwiches.
At 1pm, Romana took the launch and did a technique workout with the girls.
At 2:30, I stroked a quad. We did 20x30sec/30sec rest. It was the first time we were out in a quad, this season, so it was quite a challenge to do this workout. We did it anyway, because we are thinking about registering for the Slovak Open of next weekend.
| Dist_ | Time_ | _Pace__ | _SPM___ | avg HR | max HR | DPS | Remarks
| 02270 | 19:56 | 04:23.5 | 22.7 | 103 | 167 | 05.0 | warming up
| 00150 | 00:31 | 01:43.1 | 33.4 | 155 | 167 | 08.7 | #1
| 00144 | 00:29 | 01:40.5 | 32.9 | 169 | 173 | 09.1 | #2
| 00149 | 00:31 | 01:44.1 | 33.8 | 171 | 176 | 08.5 | #3
| 00148 | 00:30 | 01:41.4 | 33.5 | 171 | 176 | 08.8 | #4
| 00145 | 00:29 | 01:40.1 | 34.9 | 174 | 177 | 08.6 | #5
| 00152 | 00:31 | 01:41.8 | 33.1 | 173 | 178 | 08.9 | #6
| 00139 | 00:29 | 01:44.3 | 33.8 | 172 | 177 | 08.5 | #7
| 00145 | 00:30 | 01:43.4 | 33.7 | 172 | 177 | 08.6 | #8
| 00154 | 00:31 | 01:40.8 | 33.2 | 173 | 177 | 09.0 | #9
| 00142 | 00:29 | 01:41.9 | 34.1 | 173 | 178 | 08.6 | #10
| 00151 | 00:31 | 01:42.3 | 33.1 | 173 | 177 | 08.9 | #11
| 00153 | 00:31 | 01:41.6 | 31.9 | 169 | 174 | 09.3 | #12
| 00147 | 00:30 | 01:42.3 | 32.1 | 171 | 175 | 09.1 | #13
| 00142 | 00:29 | 01:42.0 | 32.6 | 173 | 177 | 09.0 | #14
| 00152 | 00:31 | 01:41.6 | 32.4 | 175 | 178 | 09.1 | #15
| 00138 | 00:29 | 01:44.9 | 32.9 | 176 | 179 | 08.7 | #16
| 00145 | 00:30 | 01:43.7 | 32.7 | 176 | 179 | 08.9 | #17
| 00152 | 00:31 | 01:41.7 | 32.9 | 177 | 180 | 09.0 | #18
| 02406 | 14:05 | 02:55.6 | 19.1 | 148 | 158 | 08.9 | cooling down
Short summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2270_____|_19:56____|_4:23.5|103|22.7|5.0|warmup
2649_____|_09:02____|_1:42.3|172|33.1|8.9|Main set
2406_____|_14:05____|_2:55.6|148|19.1|8.9|Cool down
2499_____|_15:59____|_3:11.9|168|24.3|6.4|rest meters
9825____|_59:02____|_3:00.3|143|19.6|8.5|_Total
On CrewNerd, I saw 1:31 to 1:35 pace towards the end of the 30 seconds.
While we were steaming up and down the lake in our quad, our daugher Lenka was in the center of the town. We later heard there was a demonstration of Neo Nazis. About 2000 citizens organized an anti demonstration and blocked the Nazi marching into a part of town inhabited by many Roma minority people.
The police used tear gas on the citizens and arrested more than 50 of them.
Luckily, Lenka was in the shopping area, a few hundred meters away from the tear gas. We called her that the trams weren’t running from the train station, so she had to take another route home.
By sanderroosendaal • Uncategorized • 0 • Tags: double, lake, OTW, quad, training