Steady State again (finally)

Thursday

I arrived around midnight on Wednesday night, and the last 2 hours of my travel was in a car through a snow storm.

I was tired form the trip.

I had a lot of things to do.

I didn’t feel 100%. The feeling that a cold is sneaking upon you.

I knew Thursday would be my only opportunity to finish implementing the Empower Oarlock  data visualization on rowsandall.com.

So I decided to skip the training and spent the evening implementing, testing and debugging Empower Oarlock data. All of you who already own this great oarlock, I invite you to register, upload the CSV file that you can export from the LiNK software and start playing.

I cannot show you any pictures, as I don’t have my own data yet. Also, you may find a few undiscovered bugs. In that case, drop me a line please. Apart from bringing power based training to OTW rowing, the oarlock records a bunch of other useful data, and I am really excited about visualizing these data for you.

Friday

Managed to get all my work work done by 4pm and drove home quickly for a Steady State workout. This time, I chose a 2000/1750/1500/1250/1000/1000/1250/1500/1750/2000 format which is exactly 15km and a bit over an hour in my version:


Workout Summary - media/20161202-1630100o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15000|61:46.0|02:03.5|189.6|20.1|159.1|176.0|12.1
W-|15000|61:46.0|02:03.6|188.6|20.0|158.3|176.0|12.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|176.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02000|08:53.4|02:13.4|163.9|18.2|116.5|140.0|12.3
02|01750|07:12.3|02:03.5|185.7|19.4|147.7|157.0|12.5
03|01500|06:04.6|02:01.5|195.0|20.2|157.3|162.0|12.2
04|01250|05:01.8|02:00.7|198.8|21.2|162.2|164.0|11.7
05|01000|03:55.8|01:57.9|213.8|22.2|169.0|172.0|11.4
06|01000|03:58.3|01:59.1|206.8|22.2|170.0|171.0|11.3
07|01250|05:01.2|02:00.5|200.2|21.2|171.8|173.0|11.7
08|01500|06:07.0|02:02.3|191.3|20.4|170.4|174.0|12.0
09|01750|07:10.2|02:02.9|188.6|19.5|172.5|175.0|12.5
10|02000|08:22.3|02:05.6|177.0|18.8|170.3|176.0|12.7


I rowed this as a “Just Row” on the erg, using Painsled to record the data and send it to workouts @ rowsandall.com, and rowsandall.com to split this up in the right segments after the row.

And here are the plots:

I ended at a slightly higher Work Per Stroke (“SPI”) than I started. All in all I am happy with the workout, even though I found the heart rates a bit on the high side.