Mar 24 2018
Travel Week
Monday
This was supposed to be a steady state day, but I bailed out. It was a long working day, and then in the evening I got stuck working on integrating the rowsandall.com site with Amazon Web Services. We’re now using AWS Simple Email Services for sending out mail from the site. This helps to prevent notifications ending up in people’s Spam boxes. As often, I was a bit more ambitious than I should and tried to revamp the email messages in one go. I had everything working on my local notebook, but when I tried it out on the development test server, the damn thing didn’t load well. I managed to fix it but that took the entire evening.
Tuesday
Travel to Brussels. This was a planned rest/travel day and I respected it. There is some summit going on in Brussels, so all the hotels have crazy room prices. I ended up in a hotel near the Jubelpark where I had never stayed. Turns out the hotel doesn’t have a gym.
Wednesday
Hotel room workout. I lacked the motivation but still got out of bed. However, in this old building the wooden floors were quite loud, and I didn’t want to wake the guest in the room beneath me, so I just did one series of what was supposed to be a much longer session.
After a long meeting I headed to the airport and flew back to Vienna, then took a company car to Brno. Arrived at 22:30.
Thursday
First day of a two day visit of our China and India labs, so spent the entire day in meetings and doing a lab tour. I had already anticipated and planned for something a bit stingy but not too long. I also allowed myself to be slow on this 4x1km session:
My heart rate belt behaved strange in the first interval. I think it is a bit sensitive when you’re not fully sweating yet, and I hadn’t noticed during the warming up. Only during the first 1k, I noticed that my heart rate stayed at 110 bpm. Between strokes, I moved the sensor by 1mm, and that did the trick.
Not very impressive intensities. On the water, I was pushing towards 300W last season. On the erg, I did a 4x1km on January 6 but that was a full out 1k, followed by 3 sub par 1k intervals.
Workout Summary - media/20180322-1931080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06769|34:30.0|02:33.0|152.9|20.8|146.0|179.0|09.4
W-|04000|14:29.0|01:48.7|273.4|28.1|149.0|178.0|09.8
R-|02771|20:02.0|03:36.9|065.7|15.6|143.9|178.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:36.6|01:48.3|272.2|27.8|110.3|129.0|10.0
01|01000|03:39.2|01:49.6|271.3|27.8|160.4|176.0|09.8
02|01000|03:37.2|01:48.6|271.7|28.4|160.9|177.0|09.7
03|01000|03:36.3|01:48.1|278.5|28.4|164.3|178.0|09.8
End of the (travel) week effect.
Friday
Second day of visitors, but they were heading towards the airport around 2pm, and I planned to leave for the rowing club around 3pm. This would be the first OTW row of the year!
Things worked out differently. We had a situation to attend to at home, so at 3pm I went home to take care of it, allowing Romana to go rowing. By 11pm everything was relatively under control again, but I skipped training of course.
Mar 24 2018
Saturday – Back On The Water
Yes! Yes! Yes!
After four-and-a-half months of rowing on ergs, I had an opportunity to row on the water again! My last recorded workout with the NK SpeedCoach was early November.
I took the scooter to the rowing club, and took out the single for a thorough check before hitting the water. The lake water is of course still ice cold from melting snow, so I wanted to be 100% certain that my material was OK. Didn’t fancy a flip because of a material failure.
The Junior 15/16 boys were there unloading my trailer, which I had allowed them to use for their spring training camp in Racice. They had been able to do 30km per day on average only. On a few days, the Racice canal was covered by a thin layer of ice.
The older Juniors are on a training camp in Gavirate, Italy, rowing on sunny lake Varese.
We also have new boat racks in hangar 4. (Or hangar “IIII” as it is illogically marked. With the other hangars names “I”, “II”, and “III”, one would expect “IV”.) As the number of private and club boats is increasing, we needed to create new rack space, so a more dense arrangement was created. I was not so pleased to find out that our double “Orca” had been used by the builders to test the racks, and in fact had written an angry email when I found out about that.
The consequence though was that the front racks for doubles and pairs are too close to the hangar door for a Salani double which is slightly longer than our Wintechs. So before I could hit the water, I spent some time with Romana figuring out where to put “Orca” (our 2x) and “Dolfijn” (our single). In the end we found a good solution. As rack space is now very tight and the risks of scratching another boat is highly increased, we put both boats close together. Also, we should make some covers for the oarlock pins.
Another complication was that I found out I forgot to bring the SpeedCoach holder. As I am riding on the scooter and not traveling by car, I had to pack my rowing stuff in a slightly smaller bag, and I forgot to take the holder. I managed to
improvise a way to fix the SpeedCoach to my wing rigger and off I went.
I consider this a baseline row. I didn’t take much notice of the values on the SpeedCoach or do any technique drills. Instead, I just enjoyed being out on the water again and rowed 18-20spm steady state.
The Brno lake was black and smooth like oil. No waves whatsoever. Only in the final 2k rowing home a cold headwind started to blow. At that moment, I was glad I had enough layers on.
After 15.5km in the single, I had a few blisters. Took a picture of the worst ones for my readers to admire. Tomorrow, we’re going out in a 4x.
On Monday, I am up at 3:30 to go to the airport and spend a week in Arizona. Lots of desert running planned for that week. No time to row in Tempe, unfortunately.
Workout Summary - media/20180324-1115300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15446|82:55.0|02:41.1|161.7|19.4|145.4|163.0|09.6
W-|15446|82:56.0|02:41.1|161.7|19.4|145.4|163.0|09.6
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|05:16.5|02:38.3|151.5|24.8|090.1|102.0|07.6
01|01000|06:34.0|03:17.0|134.0|19.6|122.9|151.0|07.8
02|01000|05:00.7|02:30.4|190.3|20.5|144.8|156.0|09.7
03|01000|04:57.0|02:28.5|181.8|19.1|154.4|159.0|10.6
04|01000|05:29.6|02:44.8|168.9|19.1|150.8|157.0|09.5
05|01000|04:54.2|02:27.1|177.4|18.9|151.4|158.0|10.8
06|01000|04:56.0|02:28.0|177.2|19.0|157.3|162.0|10.7
07|01000|05:35.9|02:47.9|161.6|19.5|154.2|163.0|09.2
08|01000|05:04.9|02:32.5|169.7|18.9|152.8|159.0|10.4
09|01000|05:01.7|02:30.9|170.0|18.7|155.7|161.0|10.6
10|01000|05:32.9|02:46.5|158.2|18.5|152.2|161.0|09.7
11|01000|05:09.3|02:34.6|167.9|18.5|151.9|157.0|10.5
12|01000|04:59.4|02:29.7|167.1|18.8|156.5|159.0|10.7
13|01000|05:53.3|02:56.6|133.0|19.9|146.0|158.0|08.6
14|01000|05:28.4|02:44.2|151.4|18.0|147.4|152.0|10.2
15|00446|03:02.7|03:24.7|131.5|18.9|145.7|149.0|07.8
By sanderroosendaal • Uncategorized • 0 • Tags: OTW, rowing, single, steady state, training