Jun 23 2016
Wednesday – Steady State
A long steady state session after work. It was quite warm, around 26 degrees C, and there were many swimmers and recreation boats on the lake. I alternated 18spm and 20spm and tried to focus on a long reach and acceleration through the stroke.
In the first part after the warming up I was excited to see 2:05 – 2:10 as average pace on some pieces. Wow, I thought. I have found the wonder stroke. Funny that it differs so little from my regular stroke.
At the beginning of the second leg I had the idea to reset the XGPS160 and that immediately brought me back to ground (well, to the water, actually). The slightly more noisy first 30 minutes of the row resulted in CrewNerd calculating a slightly longer distance, which resulted in a slightly larger pace.
Here is a zoom in of a part of the lake where I rowed a few times. From right to left, they are:
- Warming up (noisy)
- Second or third Rokle-Sirka segment (not noisy)
- Second or third Rokle-Sirka segment (not noisy)
- First Rokle-Sirka segment (noisy)
- Two Sirka-Rokle segments
It is clear how the noisy segments appear to be slightly longer if you measure from waypoint to waypoint.
Still, I think I did good work on my stroke. Total workout distance a little over 13km.
Jun 23 2016
Thursday 1: Speed work in the single
I have a day off today, and I spent some time this morning working out my training plan for the coming few weeks. Here it is:
Week 26 – starting June 20
Thursday – morning – speed work (single)
Thursday – evening – steady state and a few race starts in the quad
Friday – morning – steady state and video in the single
Friday – afternoon – bike ride (relaxed cross-training)
Saturday – morning – Extensive steady state
Sunday – Bicycle ride (cross training or tour with the family)
Week 27 – starting June 27
Monday – rest day
Tuesday – morning – 4x2km
Tuesday – evening – recovery/technique row
Wednesday – morning – Extensive Steady State (rate ladders)
Wednesday – evening – Technique/recovery row
Thursday – morning – “Lactate is the killer”
Friday – morning – 1km time trial in the single
Saturday – morning – in Racice, extensive steady state in the 2x
Sunday – morning – in Racice, speed work in the 2x
Week 28 – starting July 4th
Monday – rest day
Tuesday – 1km trial in the single
Wednesday – steady state & race starts
Thursday – rest day
Friday – Steady state & race starts
Saturday – Steady state & race starts
Sunday – Speed session in the 2x with Kazimir (in Hodonin)
Week 29 – starting July 11th
Monday – rest day
Tuesday – “Small Pyramid”
Wednesday – Recovery/Technique row and race starts
Thursday – Rest day – load trailer
Friday – 3x250m / 500m rest at race venue
Saturday – Masters Nationals (1x and 4x)
Sunday – Masters Nationals (2x, mix 2x and 8+)
Week 30 – starting July 18th
Monday – rest day
Tuesday – 30″ on / 30″ off or variant thereof. Speed work
Wednesday – Steady state and race starts
Thursday – 40″ on / 40″ off. Speed work
Friday – Steady state & race starts
Saturday – 1km trial
Sunday – rest day
Week 31 – starting July 25th
Monday – rest day
Tuesday – “Small Pyramid”
Wednesday – Technique and race starts
Thursday – 3x250m / 500m rest
Friday – Travel to Munich and races Euromasters Munich
Saturday – races Euromasters Munich
Sunday – races Euromasters Munich
As the weeks come, I will probably fine tune a bit more and may have to swap sessions within the week to make it compatible with my schedule.
Basically, what I did is a good review, and sprinkle in some of the sprint racing preparation sessions that I decribed earlier.
Today’s row
Today was speed work and I decided to do a row that I had preprogrammed in CrewNerd. It’s a session designed by our head coach and it is quite good:
Warming up
5×30″/30″ rest – at 32spm
8 minutes rest
5×30″/45″ rest – at 34 spm
8 minutes rest
5×30″/60″ rest – at 36 spm
The weather was hot. I didn’t manage to get to the lake early and launched around 11am. It was above 30 degrees, sunny. There was a light east wind, which changed direction:
I did the first interval (at 0:19 in the graph) with a race start. I splashed some water on the phone screen (inside a watertight holder), which caused CrewNerd to go to the Settings screen. I wasn’t sure if my workout was continuing or not, so I stopped, went back to workout screen, and continued. I should have just rowed.
Workout Summary - media/20160623-134913-2016-06-23-1041.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|06065|36:54.0|02:01.9|31.2|158.4|170.9|08.0
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02953| 16:29 |02:46.6|18.9|129.0|166.0|09.5
02|00107| 00:30 |02:19.5|32.0|120.0|144.0|06.7
03|00130| 00:30 |01:55.6|32.0|162.0|172.0|08.1
04|00126| 00:30 |01:58.9|32.1|167.0|175.0|07.9
05|00129| 00:30 |01:56.5|30.0|169.0|175.0|08.6
06|00134| 00:30 |01:51.8|32.1|169.0|176.0|08.4
07|00137| 00:30 |01:49.7|34.0|159.0|171.0|08.1
08|00138| 00:30 |01:48.7|34.0|168.0|177.0|08.1
09|00140| 00:30 |01:47.2|34.0|171.0|179.0|08.2
10|00139| 00:30 |01:47.7|34.0|172.0|178.0|08.2
11|00141| 00:30 |01:46.8|34.0|172.0|179.0|08.3
12|00141| 00:30 |01:46.4|36.0|161.0|173.0|07.8
13|00144| 00:30 |01:44.4|36.0|168.0|178.0|08.0
14|00143| 00:30 |01:44.6|36.1|169.0|178.0|07.9
15|00147| 00:30 |01:42.5|38.0|172.0|181.0|07.7
16|00140| 00:30 |01:46.9|38.0|172.0|181.0|07.4
17|01076| 06:17 |02:48.2|18.9|134.0|140.0|09.4
18|00000| 06:38 |0000:00|11.1|118.0|153.0|00.0
Including the rest, the entire session was 10.3km. During the intervals I tried to focus on reach at the catch and a strong finish. I think I managed to get it roughly right.
This evening: Steady state in the quad.
By sanderroosendaal • Uncategorized • 1 • Tags: lake, OTW, rowing, single, speed work, sprintervals, training