A 4x250m/250m is my traditional workout during the taper for a 1000m race. It is also the first workout I rowed when I got my SpeedCoach, in July last year, and the exported file from that workout is still one of the test files for rowsandall.com.
So I showed up at the rowing club after work, took my single for a quick spin, and then I prepared the boat for transport to Piestany in Slovakia.
During the warming up I did a few short 10 stroke intervals and test starts, building up the start with one more stroke at a time. First, one stroke. Then, two strokes. Etcetera.
It was quite choppy, and there were a lot of other boats on the lake. There was a sailing class with lots of sailing boats, and there were people windsurfing. In the end, I decided to do my first two 250m intervals between the buoys of the 2k course, in the headwind. Then turn around and do the other two in tailwind, like this:
Here’s the summary:
Workout Summary - media/20170504-175300-Sanders SpeedCoach 20170504 0520pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|01000|03:52.0|01:56.4|338.7|31.9|174.0|181.0|08.1
W-|01000|03:53.0|01:56.5|338.8|31.9|174.0|181.0|08.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00250|01:00.4|02:00.7|343.8|31.4|171.7|179.0|07.9
01|00250|01:02.2|02:04.5|334.2|31.6|175.9|181.0|07.6
02|00250|00:55.1|01:50.3|338.8|32.4|172.7|179.0|08.4
03|00250|00:55.3|01:50.5|338.5|32.2|175.8|180.0|08.4
Pretty happy with the result. It wasn’t nice clean flat water rowing. The chop made me concentrate and I didn’t look at the SpeedCoach display much. There was simply too much going on with the chop and the other traffic. I aimed for 320W average. In the end I managed a bit more.
Here are the metrics plots:
We’re leaving tomorrow afternoon. Monday is a holiday, so we plan to stay in Slovakia longer and hike to this castle, close to the town of Piestany where the races are held:
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May 4 2017
Mini taper for first sprint race
A 4x250m/250m is my traditional workout during the taper for a 1000m race. It is also the first workout I rowed when I got my SpeedCoach, in July last year, and the exported file from that workout is still one of the test files for rowsandall.com.
So I showed up at the rowing club after work, took my single for a quick spin, and then I prepared the boat for transport to Piestany in Slovakia.
During the warming up I did a few short 10 stroke intervals and test starts, building up the start with one more stroke at a time. First, one stroke. Then, two strokes. Etcetera.
It was quite choppy, and there were a lot of other boats on the lake. There was a sailing class with lots of sailing boats, and there were people windsurfing. In the end, I decided to do my first two 250m intervals between the buoys of the 2k course, in the headwind. Then turn around and do the other two in tailwind, like this:
Here’s the summary:
Workout Summary - media/20170504-175300-Sanders SpeedCoach 20170504 0520pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|01000|03:52.0|01:56.4|338.7|31.9|174.0|181.0|08.1
W-|01000|03:53.0|01:56.5|338.8|31.9|174.0|181.0|08.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00250|01:00.4|02:00.7|343.8|31.4|171.7|179.0|07.9
01|00250|01:02.2|02:04.5|334.2|31.6|175.9|181.0|07.6
02|00250|00:55.1|01:50.3|338.8|32.4|172.7|179.0|08.4
03|00250|00:55.3|01:50.5|338.5|32.2|175.8|180.0|08.4
Pretty happy with the result. It wasn’t nice clean flat water rowing. The chop made me concentrate and I didn’t look at the SpeedCoach display much. There was simply too much going on with the chop and the other traffic. I aimed for 320W average. In the end I managed a bit more.
Here are the metrics plots:
We’re leaving tomorrow afternoon. Monday is a holiday, so we plan to stay in Slovakia longer and hike to this castle, close to the town of Piestany where the races are held:
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By sanderroosendaal • Uncategorized • 1 • Tags: lake, OTW, race preparation, rowing, single, sprint, taper