Double Pyramid in the Double

Tuesday

Not quite a good training in the eight. I am advocating for doing steady state and technique exercises before doing any “real” training, but we have some team members who don’t believe in the training effect of steady state.

So we started doing a number of 2 minute pieces with 3 minutes rest, but half way the second interval our nr 2 seat called a stop and gave his opinion on the quality of our rowing. After that we did steady state and technique, mainly rowing in 4s, with 4 holding balance, and rowing with pauses during the recovery.

Focus. Focus. Focus.

Wednesday

Tuesday was an evening training, which was followed by a restaurant dinner for a team celebration (work related). In bed at 11pm, alarm clock at 5:30 to be in time for our morning training in the double.

The plan was 2x(250m/R1 + 500m/R2 + 750m/R3 + 500m/R2 + 250m/R1)/R5 and we were rowing alongside another double. These trainings work best with a sparring partner. The problem was that we didn’t realize that if you mix distance exercise and time based rest, and the two boats are not equally fast, the speedcoaches/CrewNerd will start to get out of sync. Good training anyway.

Radek and I were the slower double. However, because of working on technique we didn’t go higher than 30spm, while Eda + Ludek were doing the shorter pieces at 35spm and the longer ones at 26spm. So you could say that we were rowing more effective. 🙂


|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|02018|14:44|03:39.0| 20.5 | 123 | 157 |06.7|warming up
|00250|00:55|01:50.0| 30.0 | 140 | 160 |09.1|250m
|00499|01:48|01:48.2| 27.8 | 167 | 172 |10.0|500m
|00748|02:46|01:50.9| 27.4 | 166 | 176 |09.9|750m
|00500|01:54|01:54.0| 26.9 | 155 | 171 |09.8|500m
|00249|00:56|01:52.3| 26.9 | 152 | 165 |09.9|250m
|00247|00:56|01:53.2| 27.9 | 153 | 166 |09.5|250m
|00504|01:56|01:55.2| 28.2 | 167 | 175 |09.2|500m
|00753|02:50|01:52.9| 26.6 | 165 | 176 |10.0|750m
|00504|01:49|01:48.1| 28.5 | 164 | 176 |09.7|500m
|00251|00:54|01:47.7| 31.2 | 164 | 177 |08.9|250m
|02633|14:06|02:40.6| 19.5 | 144 | 177 |09.6|cooling down


Short summary:

dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2018_____|_14:44____|_3:39.0|123|20.5|6.7|warmup
4505_____|_16:44____|_1:51.4|162|27.8|9.7|Main set
2633_____|_14:06____|_2:40.6|144|19.5|9.6|Cool down
2843_____|_21:00____|_3:41.6|141|17.8|7.5|rest meters
11999____|_06:34____|_2:46.4|144|19.7|9.1|_Total


Some more pictures from the Slovak Championships have surfaced on the internet: