The training plan called for a 50 minute gentle run. I came home very late and had 4 performance reviews today, one of which was a very tough one.
Also, I wanted to get the CTC out of the way, and with a 2km warming up and a 2km cooling down, it would be a short workout.
Short but painful. I aimed for 1:49 pace. The 30 second “rest” is just enough to make you go harder than if you would row this without breaks, and you pay for it after 3 or 4 intervals.
A bunch of stroke metric plots:
SPM kept going up faster and faster. Power just slightly
Expected to see a bigger drop in work per stroke at the higher rates. This is not bad
Strokes got a bit shorter during the workout
The force ratio dropped as the power and SPM increased
And here is the correlations table:
You can see the strong negative correlation of stroke rate and average/peak force ratio. I would also like to point out the strong positive correlation between Work per Stroke and stroke length. A fact we all know but forget as soon as we sit down on the erg.
Finally, a few cumulative statistics. I am building the map of New Zealand by plotting power vs stroke rate. Stroke Force Ratio is pretty constant across stroke rates.
Past year
Past 10 days
You can also see that in the past 10 days I have done a bit more speed work, compared to the past year.
I nearly fainted after completing the workout. This is a real hard one, especially on a day with a few performance reviews.
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Feb 22 2017
February CTC (10×90″/30″)
Well, that was painful.
Workout Summary - media/20170222-2000230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04931|20:00.0|02:01.7|244.4|26.8|170.3|181.0|09.2
W-|04129|15:00.0|01:49.0|274.0|27.9|169.9|181.0|09.9
R-|00813|05:00.0|03:04.6|110.8|22.5|172.9|181.0|02.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00417|01:30.0|01:47.8|268.6|27.8|145.1|163.0|10.0
01|00408|01:30.0|01:50.2|270.8|27.1|162.0|169.0|10.0
02|00407|01:30.0|01:50.7|261.7|26.9|166.9|172.0|10.1
03|00414|01:30.0|01:48.6|268.6|26.9|169.5|173.0|10.3
04|00415|01:30.0|01:48.5|283.5|27.8|171.7|177.0|10.0
05|00414|01:30.0|01:48.6|272.2|27.3|175.2|179.0|10.1
06|00411|01:30.0|01:49.5|273.3|27.0|175.9|180.0|10.2
07|00415|01:30.0|01:48.5|278.9|28.7|176.7|180.0|09.6
08|00415|01:30.0|01:48.6|279.4|29.1|177.5|181.0|09.5
09|00413|01:30.0|01:48.9|282.8|30.2|178.4|181.0|09.1
The training plan called for a 50 minute gentle run. I came home very late and had 4 performance reviews today, one of which was a very tough one.
Also, I wanted to get the CTC out of the way, and with a 2km warming up and a 2km cooling down, it would be a short workout.
Short but painful. I aimed for 1:49 pace. The 30 second “rest” is just enough to make you go harder than if you would row this without breaks, and you pay for it after 3 or 4 intervals.
A bunch of stroke metric plots:
And here is the correlations table:
You can see the strong negative correlation of stroke rate and average/peak force ratio. I would also like to point out the strong positive correlation between Work per Stroke and stroke length. A fact we all know but forget as soon as we sit down on the erg.
Finally, a few cumulative statistics. I am building the map of New Zealand by plotting power vs stroke rate. Stroke Force Ratio is pretty constant across stroke rates.
You can also see that in the past 10 days I have done a bit more speed work, compared to the past year.
I nearly fainted after completing the workout. This is a real hard one, especially on a day with a few performance reviews.
By sanderroosendaal • Uncategorized • 1 • Tags: concept2, ctc, erg, OTE, rowing, training