Steady State again (finally)


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

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.


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
Workout Details

I rowed this as a “Just Row” on the erg, using Painsled to record the data and send it to workouts @, and 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.

Interesting how drive length makes a visible jump after 2000m, when I switched from 18spm to 19spm
I wonder why the average/peak force ratio always starts a bit higher
I wonder why the average/peak force ratio always starts a bit higher
Here is drive length as a function of stroke rate. 18spm feels unnaturally low to me. 19-21 spm feels comfortable.
Work per stroke. The first 2km at 18spm where a bit slower (warming up effect). For the rest of the row, it was pretty consistent, albeit slightly lower above 21spm
Another look at heart rate. Now vs power. Is it true that in a good sub-threshold row the heart rate should drop when you drop the power? In that case I failed
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