Apr 28 2016
Hotel Fitness #BrusselsTribute
Arrived to Brussels on Wednesday afternoon. First time I go through the airport after the attacks. The main staircase connecting the different levels is still as on March 22, so to reach the train station I had to go through the car park, down a level, walk through the bus station and take a rear entrance to the trains. Later, I heard trains are only running since Monday. On the way, I passed a couple of these banners:
This morning I took the metro to the meeting, passing through the Maalbeek station. Everything is back to semi-normal, but one thinks about the events. Soldiers everywhere make you aware that things are not normal. I wish things get back to normal one day.
Before that, I did 30 minutes of extensive endurance using the “Random”, “Hills” and “Hills” programs of a treadmill, elliptical, and bike in the hotel fitness, respectively. That was followed by 3 rounds of an improvised strength circuit. Total time 60 minutes.
Today’s meeting was an Administrative Board Meeting, but I am not allowed to share the details with you. They are utterly boring, anyway.
I was advised to go to the airport early, because it can take up to four hours to get to your gate. I took the train again, then followed the signs to the temporary checkin area. In tents. Had to queue outside in hail before I got into the tent for the first security check. Then to another tent where I could just walk past the long queues to check luggage. Through staircase that is normally just open for personnel, and on to the main security check. Took me an hour from train station to the airport lounge, so it wasn’t so bad.
Today’s training wasn’t much but tomorrow it will be interesting. The good old 4x2km … on water.
Apr 29 2016
4x2km in interesting conditions
What was interesting about the conditions? It was sunny weather when I departed from home just before 7, and about 3 degrees above the freezing point. By the time I arrived at the lake, it was zero and there was a thick fog. From our dock, I couldn’t see the other bank. Luckily, it cleared up a bit so I could go out.
The planned training was a 4x2km row. Last time I did this was in Racice: See this blog post. Then I managed an average pace of 2:14.9 on two minutes rest. With a sparring partner.
Today I decided that I wanted it to be bit more intense and thus I extended the rest to 5 minutes. Even with the extended rest this session is still “intensive steady state”, or perhaps “threshold”, or “L2” or “endurance power” training, depending on which training paradigm is yours.
Another interesting thing about the conditions: It is funny how it can be foggy but still there is a distinct headwind and tailwind effect at the same time. The water was something between choppy and ripples.
Workout Summary - 2016-04-29-0731.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|11795|56:31.0|02:22.5|23.5|159.5|171.0|09.0
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02452| 13:31 |02:45.2|18.9|136.0|163.0|09.6
02|02000| 08:23 |02:05.8|26.1|168.0|175.0|09.1 | tailwind
03|02000| 09:09 |02:17.5|25.6|173.0|177.0|08.5 | headwind
04|02000| 08:32 |02:08.1|26.3|172.0|178.0|08.9 | tailwind
05|02000| 09:09 |02:17.3|26.3|172.0|179.0|08.3 | headwind
06|01343| 07:47 |02:54.0|17.6|136.0|154.0|09.8
So that’s a 2:12.2 average for the 2km intervals. Not bad. The pace variations in the plot are probably more due to the wind variation, but still I think I noticed an effect of focusing on technique. I need to reach long but at the same time sit straight and strong. Then I get the same pace with less effort than when I row sloppily.
It wasn’t easy to do after a business trip. I almost bailed out after three intervals, being just 1km away from the club, but then I decided that training effect is more important than producing “impressive” pace and rowed the final headwind 2km.
By sanderroosendaal • Uncategorized • 4 • Tags: 4x2km, lake, OTW, rowing, single, training