April 2016

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Apr 21 2016

April CTC

The training plan featured a hard distance row, so today was the ideal date to replace that with April’s CTC:

2 minutes , 1 minute rest – from standing start

4 minutes, 1 minute rest – rolling start

6 minutes, 1 minute rest – rolling start

8 minutes

Simple. I knew I would be immune against the temptation to row the shorter intervals faster. When rowed in this order, one has to respect the final, longest interval. Distance wise, this looks like a 5k. There is not an abundance of rest, so I decided that my 5k pace 1:50.5 or slightly faster would do it. I started with a 3k warming up and then went for it.

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Apr 20 2016

A windy outing

A quick row during the lunch hour. I did manage to take some wind speed measurements. It was very windy today. It was interesting to do the measurements. The device measures wind speed and show the instantaneous, average, and peak wind during the measurement.

  • First measurement: average 1.9 m/s with a peak of 3.7 m/s.
  • Second measurement: average 2.8 m/s with a peak of 3.8 m/s.
  • Third measurement: average 1.5 m/s with a peak of 2.4 m/s
  • Fourth measurement: average 1.9 m/s with a peak of 3.5 m/s
  • Final measurement (back on the dock): average 3.8 m/s with a peak of 6.1 m/s.

SportTracks synthesized an average wind over the nearby weather stations and informed me that the average wind over my session was 2.1 m/s with a maximum of 3.6 m/s.

The final measurement was taking over 2 minutes. The other ones were shorter, of course. Anyway, today was a windy day. Lots of chop as well. Here is how the lake looked at that final measurement:

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The row itself was a steady state row with interruptions. Here is an ugly plot. My algorithms don’t do corrections for paces slower than 3:00.

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I used an average wind speed of 3.0 m/s. Quite conservative. Looking at the data, it seems that the GPS160 had it’s hickups again, 35 minutes into the row. 🙁

 

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Apr 19 2016

In the single on a cold lake

Early row. Just steady state with a focus on technique. Windy and “medium” choppy. I still have difficulty believing what the weather stations around the lake tell me, so I am going to visit a shop specializing in weather equipment this afternoon, just to see what’s available.

I alternated 18spm and 20spm every 2 minutes. Nothing else to report. It was slightly colder, around 6 degrees this morning. Oh yes, I am 44 now … 🙁

Guessing 2 m/s as wind correction gave me around 200W. I think that is about right. Mind you, this is all power. Comparing to the erg display of a static erg will be difficult, because the erg doesn’t measure the power you spend bouncing up and down the slide, which at 20spm is about 20-30W (estimated). I may have to spend some time to calculate real erg watts. I am curious.

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Workout Summary - 2016-04-19-0718.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|11532|59:11.0|02:31.8|19.2|148.4|158.4|10.4
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|01998| 11:17 |02:47.1|17.8|141.0|154.0|10.1 | warming up
02|02884| 13:32 |02:20.8|19.0|150.0|160.0|11.2 | tailwind
03|02792| 14:12 |02:32.7|19.4|158.0|168.0|10.2 | headwind
04|03078| 15:57 |02:24.1|20.2|150.0|159.0|10.3 | tailwind
05|00780| 04:13 |02:36.5|19.4|143.0|151.0|09.9 | cooling down

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unrotated

Apr 18 2016

1k Season’s Best

We are a few days into the second half of April, so little time left to complete all the Nonathlon challenges, and the CTC.

Today, I scheduled a 1k PB attempt. The PB is 3:19.2. First, a Fletcheresque warming up. I never remember the exact Fletcher stroke rates and durations, but roughly 20 minutes with a few bursts should do it. The rule is that you start sweating a bit.

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Then, on to the 1k.

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Interesting to see that my drive length is well over 1m40 today. I thought 1m35 was more normal for me.

Here are the statistics

Workout Summary - sled_2016-04-18T20-32-35ZGMT+2.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|01000|03:21.0|01:40.6|32.2|174.2|182.0|09.3
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
00|00209|00:39.6|01:34.6|33.2|151.7|175.0|09.6
01|00194|00:38.4|01:39.3|31.4|177.7|179.0|09.6
02|00203|00:40.5|01:39.6|31.2|180.7|182.0|09.7
03|00198|00:39.8|01:40.5|31.7|181.4|182.0|09.4
04|00196|00:39.9|01:41.9|33.3|181.0|182.0|08.9
06|00000|00:01.7|00:00.0|33.0|180.0|180.0|00.0

That adds up to 3:19.6 for the real 1k. I still have to perfect my algorithms to get the exact statistics from the Painsled stroke data. Here is the proof:

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First 500m no issues, but then I started to have difficulties and saw the occasional 1:41. In the final 250m I tried to short slide and rate up, but somehow it didn’t happen. I had a few strokes at 1:42. The very last stroke even was a 1:45 one.

Well, it’s the first 1k, at the start of the sprint race season. I should really do a PB attempt some time in June.

Then I did a 5k gentle cooling down at 2:05-2:10 pace.

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Apr 16 2016

In the double

The sun was shining today. The tourist season has started, which means that these guys did a first celebrational round of the lake this morning:

Brno tourist boats. Rowing club Lodni Sporty in the background

Also the electric boat rental has started. We had the first incident this morning where a coxed four with our 13/14 year olds got rammed by a young couple (holding a baby!) in an electrical rental boat. According to our trainer, the tourists suddenly changed course. We have a broken oar and one of our rowers has bruised ribs. Unfortunately, the kids and their trainer didn’t realize they should have treated this as an insurance incident, so we’ll end up paying for the repairs ourselves.

The sailing club had a race for their kids.

We went out in a double. Lenka and Iva rowed next to us in their double and both boats did a lot of technique drills.

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Workout Summary - 2016-04-16-1014.TCX_o.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|11024|66:43.0|03:01.6|16.5|119.6|149.0|10.0

 

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Apr 16 2016

Some more race pictures (Hořín, Czech Long Distance Championships)

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Lenka on the left, taking over and being taken over

 

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Apr 15 2016

Test blog – posted from phone app

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Bla di Bla

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