Tuesday – Sunday
No training. Nothing at all. On Tuesday I was tired. On Wednesday, my family and I traveled to Brussels. On Thursday, first I had to get my wife and kids on track for their site seeing in Brussels, and then I had to attend a long meeting. At the end of the day, we drove to my parents’ place in The Netherlands.
On Friday, we made a bike tour around Enschede. A few hours on the bike. Nothing intensive.
On Saturday, I wanted to go running, but in the morning it was raining too hard, then we made a small trip to the castle of Bad Bentheim (in Germany) and in the afternoon my sisters had arrived, so I preferred to spend time with them.
On Sunday we drove back to Brussels and flew to Vienna. We landed at 5pm local time, and were in the car by 5:30. Just in time for Romana to start following the live broadcast of the World Championships Men 1x final. I was driving, but we heard the comments, and Romana was commenting as well. It was great to witness Synek’s win live.
This was a long, not really planned training pause. I must say I don’t regret it. I am hoping that it doesn’t decrease my fitness significantly. I had work and family priorities. Also, I felt hungry during the entire week and ate large meals. I am secretly hoping that my body is building up necessary reserves.
Monday
A long working day. But still I wanted to go on the water and do a 6k trial. Shock therapy after such a long training pause.
The last one before the race of coming Saturday. It turns out it was good that I arrived so late. The weather had been windy and the lake was far too choppy to row until 6pm. When I arrived, all rowers were indoors rowing on ergometers. I was the first to go out. When I rowed to the starting point for my 6k, it was still quite choppy on the lake part, but the wind strength was decreasing rapidly.
Behind Veveří castle, I turned around the single and got ready for the 6k.
I was wondering what a good average power would be for Saturday’s race. The CP chart on https://rowsandall.com tells me it is around 256 W. My last 6k race was on April 6, when I averaged 244 W. For today, I aimed at 240W, assuming that on race day I will be able to row at the same power, perhaps a few % faster.
I focused on not pulling too hard in the beginning (both in terms of power as in work per stroke) and feeling the boat run. I think I succeeded quite well with that.
Between km 2 and 3 I was going through a narrow part, which was even more complicated than normally because I
- It was getting too dark to see anything in my rear view mirror
- I was passing two paddle boarders in the final turn
Then, arriving at the lake, the chop increased and the headwind became stronger.
Workout Summary - media/20171002-182806-Sanders SpeedCoach 20171002 0633pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06000|26:26.0|02:12.2|244.4|26.9|175.2|179.0|08.4
W-|06000|26:26.0|02:12.2|244.2|26.9|175.3|179.0|08.4
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|02:09.8|02:09.8|279.4|27.5|160.0|175.0|08.4
01|00500|02:08.0|02:08.0|254.0|27.1|175.9|177.0|08.7
02|00500|02:09.5|02:09.5|259.9|27.0|176.8|178.0|08.6
03|00500|02:08.3|02:08.3|244.8|27.0|176.8|178.0|08.7
04|00500|02:13.7|02:13.7|254.5|27.1|176.7|178.0|08.3
05|00500|02:15.4|02:15.4|238.1|27.3|176.6|178.0|08.1
06|00500|02:09.9|02:09.9|236.7|27.0|176.1|177.0|08.6
07|00500|02:11.7|02:11.7|238.7|26.8|176.9|179.0|08.5
08|00500|02:17.1|02:17.1|228.4|26.2|176.2|177.0|08.3
09|00500|02:14.8|02:14.8|236.0|26.4|177.1|178.0|08.4
10|00500|02:16.6|02:16.6|230.5|26.4|177.2|178.0|08.3
11|00500|02:11.7|02:11.7|231.8|27.4|177.0|178.0|08.3
Comparing with the April race is also interesting. Light blue is the race. Orange is today’s session:
I think I can conclude that I am not in bad shape. Interesting to see the difference in Drive Length. I wasn’t aware I am rowing shorter than in April. The dips and peaks in the power values are due to steering (which was virtually absent in the April race). I am not comparing pace, because the conditions were incomparable.
The chop had a marked influence on Wash values:
So, pretty happy with the result. For the rest of the week, I will be tied to the erg. Customer visits. Long days. Business dinners, one of them I cannot escape from.
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Oct 2 2017
Shock therapy
Tuesday – Sunday
No training. Nothing at all. On Tuesday I was tired. On Wednesday, my family and I traveled to Brussels. On Thursday, first I had to get my wife and kids on track for their site seeing in Brussels, and then I had to attend a long meeting. At the end of the day, we drove to my parents’ place in The Netherlands.
On Friday, we made a bike tour around Enschede. A few hours on the bike. Nothing intensive.
On Saturday, I wanted to go running, but in the morning it was raining too hard, then we made a small trip to the castle of Bad Bentheim (in Germany) and in the afternoon my sisters had arrived, so I preferred to spend time with them.
On Sunday we drove back to Brussels and flew to Vienna. We landed at 5pm local time, and were in the car by 5:30. Just in time for Romana to start following the live broadcast of the World Championships Men 1x final. I was driving, but we heard the comments, and Romana was commenting as well. It was great to witness Synek’s win live.
This was a long, not really planned training pause. I must say I don’t regret it. I am hoping that it doesn’t decrease my fitness significantly. I had work and family priorities. Also, I felt hungry during the entire week and ate large meals. I am secretly hoping that my body is building up necessary reserves.
Monday
A long working day. But still I wanted to go on the water and do a 6k trial. Shock therapy after such a long training pause.
The last one before the race of coming Saturday. It turns out it was good that I arrived so late. The weather had been windy and the lake was far too choppy to row until 6pm. When I arrived, all rowers were indoors rowing on ergometers. I was the first to go out. When I rowed to the starting point for my 6k, it was still quite choppy on the lake part, but the wind strength was decreasing rapidly.
Behind Veveří castle, I turned around the single and got ready for the 6k.
I was wondering what a good average power would be for Saturday’s race. The CP chart on https://rowsandall.com tells me it is around 256 W. My last 6k race was on April 6, when I averaged 244 W. For today, I aimed at 240W, assuming that on race day I will be able to row at the same power, perhaps a few % faster.
I focused on not pulling too hard in the beginning (both in terms of power as in work per stroke) and feeling the boat run. I think I succeeded quite well with that.
Between km 2 and 3 I was going through a narrow part, which was even more complicated than normally because I
Then, arriving at the lake, the chop increased and the headwind became stronger.
Comparing with the April race is also interesting. Light blue is the race. Orange is today’s session:
I think I can conclude that I am not in bad shape. Interesting to see the difference in Drive Length. I wasn’t aware I am rowing shorter than in April. The dips and peaks in the power values are due to steering (which was virtually absent in the April race). I am not comparing pace, because the conditions were incomparable.
The chop had a marked influence on Wash values:
So, pretty happy with the result. For the rest of the week, I will be tied to the erg. Customer visits. Long days. Business dinners, one of them I cannot escape from.
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By sanderroosendaal • Uncategorized • 3 • Tags: 1x, hard distance, head race prep, lake, OTW, river, rowing, single, training