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.