Dec 18 2016
No fruit or vegetables were delivered
Thursday. A long version of the hotel gym workout.
15 minutes elliptical
15 minutes treadmill
15 minutes spinning
Followed by 45 minutes of weight lifting. It left me quite sore on Friday and Saturday, but that’s good.
Here is a photo of the view from the hotel gym. Exactly what I am staring at during the elliptical and treadmill part of the workout. There is a traffic light in front of the hotel, so one can study cars and trams driving past and waiting for the traffic light. Sometimes, fruit and vegetable delivery to the Carrefour Express on the corner coincides with my hotel workout. This time, such a highlight did not occur. I must have studied every detail of those roofs and of the brown building on the right during the past 7 years.
The plan for Friday was to cycle to work and come back with the car, which was waiting for me in the parking garage of our office. It was too cold and slippery to cycle. There were other priorities in the afternoon, so no exercise took place.
Dec 18 2016
Sinner Man
This famous 10 minutes song by Nina Simone is part of one of my go-to playlists for long erg pieces. I always cheer up when this song starts, because I know the next 10 minutes will go by in a blink. It is really good erging to this song.
And the repeated call for “Power”, where Nina probably didn’t have erg power in mind, is a good reminder of what rowing is about.
Today I did 4x5km at one minute rest. I played a bit with stroke rates following the 1000/750/500/250m sequence that is my favorite of this fall.
Measured lactate after 15km: 1.7 mmol/L.
Measured lactate after 20km: 1.8 mmol/L.
Workout Summary - media/20161218-1120080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20300|86:20.0|02:07.6|187.1|20.5|157.8|169.0|11.5
W-|20000|82:21.0|02:03.5|189.2|20.5|158.0|169.0|11.9
R-|00303|04:00.0|06:36.4|129.3|20.4|152.6|169.0|00.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|05000|20:37.1|02:03.7|184.5|19.6|150.0|165.0|12.3
02|05000|20:20.9|02:02.1|193.0|20.3|162.1|169.0|12.1
03|05000|20:28.2|02:02.8|190.1|21.1|161.5|168.0|11.6
04|05000|20:54.9|02:05.5|189.3|21.0|158.5|166.0|11.4
I didn’t row the last interval slower. It took 58 seconds to do the lactate testing after interval #3, and I sinned and took a drink and another 20 seconds rest before I set off for my final 5k.
The now officially released version of Painsled, (link to iOS App Store) behaved well, except for one small glitch. Even though in the settings I have not activated Sync to Strava, when hitting “Export” in the app, it exported my workout as a “ride” to Strava.
I had to delete it there, because when I take the route through Rowsandall.com, the stroke data are exported better (leading to more meaningful graphs on Strava), and the session is exported as a row, not as a ride. Otherwise, I strongly recommend this excellent app for anybody who rows with a PM5.
By sanderroosendaal • Uncategorized • 1 • Tags: concept2, erg, OTE, rowing, steady state, training