Nov 17 2016
Jehnice running event 2016
A holiday today, the celebration of the Velvet Revolution of 1989. Czechs fall in a few categories in this day:
- Those who go to their cottage for a long weekend
- Those who go shopping
- Those who participate in a sports event
- Those who go to the main square to listen to political speeches
Then there is also a loud minority who take part in extreme right or extreme left demonstrations.
As every year, I chose option 3.
Same run as a year ago, but the weather was different. A year ago it was sunny and dry. Today, it was wet and misty, and 2 degrees above 0. In the past few days we’ve had this bad weather. Snow alternated with rain, and the temperature oscillating around the freezing point.
My goal was to beat last year’s effort. I had written down last year’s passing times for a few key points along the route, but during the run I failed to remember them. In fact, I was thinking that I was one minute ahead of my target time for most of the run, where in fact I was a minute behind.
A year ago, I ran 47:07 on dry ground. Today, it was 48:17 on muddy ground.
In terms of relative effort, this year I was 158th of 346 (56% percentile), 12:03 minutes behind the winner. A year ago, I was 170th of 422 (60% percentile), 12:19 minutes behind the winner. I conclude that the results are probably very comparable. Average heart rate was 171 bpm this year, vs 173 bpm a year ago.
The nice thing about these running events is that they’re so massive. As a rower who runs occasionally, you end up in the middle of the pack, but there are hundreds of people, and there is always someone slightly ahead to pass.
I also discovered that none of the running sites offer a comparison between two workouts. I would have loved to compare a pace vs distance plot for the 2016 run compared to the 2015 run. It’s so simple to make one plot with two runs overlaid.
A few pictures from the event:
![Kid's run](http://blog.rowsandall.com/wp-content/uploads/2016/11/DSC0108.jpg)
![The Weather](http://blog.rowsandall.com/wp-content/uploads/2016/11/DSC0120.jpg)
![Yours truly almost invisible (yellow cap behind bearded man)](http://blog.rowsandall.com/wp-content/uploads/2016/11/DSC0449.jpg)
Oh, and this, the first Empower Oarlocks are shipping. This is very exciting:
Nov 19 2016
Friday – 12.5km Steady State / force curve
Friday was a bridge day between a Bank Holiday and a weekend. I decided to take a holiday and catch up with some maintenance on the site, as well as preparation for a workshop on Monday. I ended up taking more time on the website, and will have to prepare the Monday workshop today.
At the end of the afternoon, I descended to my rowing cave. First I played a bit with the official Concept2 smartphone app “ErgData”, and then I reverted to my beloved Painsled app to crank out a 12.5km steady state. I wanted to do more, but I ran out of time.
Here are a few new plots. I am still looking for the “signature” set of plots for a workout.
I have added a new metric to Rowsandall.com. It is the ratio of the average drive force vs the peak drive force, and it tells you something about the force curve. For a perfectly “flat” stroke profile, this ratio would be 1.0. For any sort of triangular profile, the ratio would be 0.5. The higher the value, the longer the force plateau during your drive. It seems from the plot above that I am pretty constant throughout the 19 to 22spm stroke rates I rowed in this session.
Here is a study by Kleshnev on the force curve in rowing. Here is a key plot from the study. “Classical style” would give you a force ratio close to 0.5. “Simultaneous style” is significantly higher (looks like 0.7 by eye). Kleshnev is not making conclusions on what is better. It is interesting that the tables in the study show force ratios between 0.4 and 0.6, but not much higher, for the rowers that he has in his database.
This plot shows work per stroke and power output. The average power was 174W (yes I have added annotations to the plots), and the work per stroke was 600 J. However, the plot clearly shows that it is dropping slowly but steadily during the workout.
Stats:
Workout Summary - media/20161118-1610052o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12508|52:38.0|02:06.3|174.0|19.7|151.3|163.0|12.0
W-|12508|52:38.0|02:06.3|174.0|19.7|151.3|163.0|12.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02500|10:23.6|02:04.7|178.3|19.3|141.9|153.0|12.4
02|02500|10:24.5|02:04.9|180.0|20.2|150.5|159.0|11.9
03|02500|10:37.6|02:07.5|169.1|19.3|150.2|159.0|12.2
04|02500|10:29.1|02:05.8|176.2|20.3|156.0|163.0|11.8
05|02508|10:43.9|02:08.3|166.5|19.5|157.6|162.0|12.0
By sanderroosendaal • Uncategorized • 2 • Tags: concept2, erg, OTE, rowing, steady state, training