Nov 11 2016
My wife Romana told my I was crazy to plan a 6k full out attempt for a Friday. I agree that being tired at the end of the working week is not the ideal preparation. On the other hand, Friday is the only day where I have a chance of getting home early enough to do the 6k before dinner.
The (ambitious) plan was to try and row a 1:51.5 average pace.
First, I did a thorough warming up:
Then on to the main event. The plan was to start conservatively and hold the average pace at 1:52 until I reached 1800m to go.
Of course, trying to hold 1:52, I pulled 1:51 and even 1:50 more frequently than 1:53, and so I reached the half way point with an average pace of 1:51.5. Still, it seemed to take ages to reach 4500m to go. I went by 300m intervals. They go by fast enough to see progress, and there’s “just” twenty of them.
I tried to remind myself to remain conservative, but a few times in the 4500m to 1500m interval I got carried away and started pulling 1:50 strokes.
In the end, I paid for that. With 900m to go I started counting sets of 12 strokes. With 600m to go I was convinced I wouldn’t make the end without going above 2:00 pace. In the end I limped home with 1:54 pace.
Workout Summary - media/20161111-17100719o.csv
I did this “beginning of the winter” 6k exactly a year ago, on November 11, 2015.
Then, I did a 22:28 time with an average heart rate of 177 bpm. Today it was 22:20, with an average heart rate of 178bpm. A year ago, I used a spreadsheet to analyze the row. Today, I can use the power of rowsandall.com and have additional interesting graphs:
In the Work Per Stroke plot, you can see how I used a range of stroke rates to try and remain at the same average pae (the green line). On the site, I can actually select the first half of the row and compare it with the second half:
And here is that dramatic last 1000m:
First, you see me rate down and increase the work per stroke. Then I fall down to a lower force per stroke. In the final strokes I rate up a bit but the work per stroke goes down even more.
After the row, I sat on the erg holding the bar. I was afraid to faint.
I didn’t faint. After five minutes of just sitting there, I had enough energy to do a 10 minute cooling down.