Mar 4 2017
Friday – a lot of 500m
This is the mirror post to this one, so I suggest you read Greg’s observation first. The training was 2x10x500m/80″, with 4 minutes between the sets of 10. And with a rate cap of 26spm.
This was on my training plan and Greg agreed to do it as well, so we could test some of the new “team” functionality on rowsandall.com.
I will go straight to the results.
Set 1:
Workout Summary - media/20170303-1700260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07000|29:39.0|02:07.1|205.9|24.0|159.7|175.0|09.8
W-|05000|18:40.0|01:52.1|253.1|25.8|161.2|175.0|10.4
R-|02000|11:00.0|02:45.0|098.1|19.8|156.2|175.0|08.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:51.4|01:51.4|245.8|25.6|150.0|165.0|10.5
01|00500|01:52.5|01:52.5|256.6|25.7|158.6|170.0|10.4
02|00500|01:51.5|01:51.5|253.3|25.8|158.2|168.0|10.4
03|00500|01:52.0|01:52.0|257.7|26.3|162.4|171.0|10.2
04|00500|01:53.1|01:53.1|251.3|25.7|160.3|172.0|10.3
05|00500|01:52.6|01:52.6|255.4|25.9|162.0|174.0|10.3
06|00500|01:52.1|01:52.1|248.4|26.1|164.1|174.0|10.2
07|00500|01:52.3|01:52.3|252.0|25.7|165.1|174.0|10.4
08|00500|01:51.5|01:51.5|258.1|25.9|164.4|174.0|10.4
09|00500|01:51.8|01:51.8|252.6|25.8|166.7|175.0|10.4
Set 2:
Workout Summary - media/20170303-1700240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07000|29:32.0|02:06.6|206.4|24.2|162.6|179.0|09.8
W-|05000|18:13.0|01:49.4|264.2|26.2|163.7|179.0|10.5
R-|02000|11:19.0|02:49.8|080.8|19.9|160.2|179.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:50.3|01:50.3|253.2|25.9|154.6|171.0|10.5
01|00500|01:50.1|01:50.1|259.2|26.4|162.0|174.0|10.3
02|00500|01:50.0|01:50.0|261.0|26.2|163.7|174.0|10.4
03|00500|01:50.1|01:50.1|258.1|26.2|162.9|175.0|10.4
04|00500|01:49.9|01:49.9|257.8|26.2|163.6|174.0|10.4
05|00500|01:49.6|01:49.6|265.8|26.2|165.6|175.0|10.5
06|00500|01:50.0|01:50.0|259.9|25.9|164.4|176.0|10.5
07|00500|01:49.7|01:49.7|263.1|26.0|164.6|175.0|10.5
08|00500|01:47.6|01:47.6|276.7|26.2|167.3|177.0|10.6
09|00500|01:46.7|01:46.7|288.0|26.3|168.5|179.0|10.7
And the graphs:
It was a doable workout. On paper it looks very brutal, but I didn’t have any problems rowing it. Hence I accelerated in the second set, by focusing on long strokes.
While rowing, I was wondering how Greg was doing. I imagined 1:44 pace. After we both uploaded our workouts to rowsandall.com, we could compare:
So you can see that we were really close in terms of heart rate and power. On the dynamic, Greg upped the stroke rate a bit.
Here are the metrics plots, just because I have them. Nothing special to observe, except that I did a good job holding length.
Mar 4 2017
Saturday – OTW in the single
This morning I drove to the lake to pick up another batch of singles and pairs. In the erg room I saw Eda, who just finished his first set of 10 500m pieces (see yesterday’s blog). He was rowing them in 1:42-1:44 pace, but rating around 28spm instead of the prescribed 26spm.
Took the boats to the Pisarky (river) club house. Then quickly hopped in the single for a short row, knowing that Lenka would be around in 45 minutes for her row.
I had to reset the SpeedCoach after 1800m. I was rowing with Slip and Catch angle values on the bottom row of the screen. Suddenly there were no values any more. First I tried switching off and on the oarlock. That didn’t help. Then I reset the SpeedCoach, which solved the issue.
First part:
Workout Summary - media/20170304-102315-Sanders SpeedCoach 20170304 0927amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|01839|09:26.0|02:33.9|159.2|21.0|150.9|166.0|09.3
W-|01839|09:26.0|02:33.9|159.2|21.0|150.9|166.0|09.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|166.0|00.0
Second Part:
Workout Summary - media/20170304-102435-Sanders SpeedCoach 20170304 0938amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07351|38:53.0|02:38.7|147.4|20.7|161.4|172.0|09.1
W-|07351|38:53.0|02:38.7|147.4|20.7|161.4|172.0|09.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|172.0|00.0
I had moved the seat rails a bit sternward to allow for full reach with the new foot stretcher settings.
I was watching slip and catch angle for most of the workout. Only in the last leg did I change it to wash and catch angle.
It’s a great spring day today. I had to interrupt sitting in the sun in the garden to write up this training log. I guess the Rowsberry Pi work will have to wait until tomorrow.
Adding two pictures from an old album about our club.
By sanderroosendaal • Uncategorized • 0 • Tags: OTW, rowing, single, steady state, training