Apr 27 2018
No training in the eight?
It’s a pity we didn’t train on Wednesday, because it was pretty nice weather initially, although it would have started raining lightly by the time we arrived at Rokle at the end of the warming up. But then we would have quickly rowed back to the south part of the lake, because it really was a small and local cloud.
We would have rowed a lot of technical drills and be able to really focus on our timing. We also could have done a couple of 3 minute efforts at slightly higher stroke rates.
And finally, we could have done my favorite technique drill “Sweden”:
- 10 very light strokes arms only
- 10 hard and fast strokes arms only
- 10 very light strokes arms and body
- 10 hard and fast strokes arms and body
- 10 very light strokes at half slide
- 10 very hard and fast strokes half slide
- 10 very light full slide strokes
- 10 very hard and fast full slide strokes.
We could have reached 48 spm on those final full slide strokes. Those SPM spikes on the chart are not noise. This is a great exercise to get the timing right in any boat size larger than 2x.
Really, a pity. But we are the eight that doesn’t practice.
How-To
This row was done in an older Empacher eight, and I was seated in 2. There is no NK SpeedCoach holder at that position, so I rowed using BoatCoach (which is now working perfectly, after the developer made a few updates based on my suggestions), running on a Samsung Galaxy A3.
[amazon_link asins=’B06XH73MKR’ template=’ProductCarousel’ store=’rowingdata-20′ marketplace=’US’ link_id=’ad7aed6d-4a00-11e8-8141-256c41d7e5cb’]
That phone is waterproof, and BoatCoach has a nice splash guard function which works in all circumstances except the roughest. I mounted this to my foot stretcher using an assembled RAM mount
[amazon_link asins=’B01CW8BZ9M,B0055PH0XA,B00JQNRTDI’ template=’ProductCarousel’ store=’rowingdata-20′ marketplace=’US’ link_id=’dbf7e881-4a01-11e8-80d8-b542e4802dc8′]
Regarding the RAM mount, I linked to Amazon’s related products, but do take care to create a compatible selection. I used the following:
- RAP-B-400U
- RAM-HOL-UN7BU
- RAP-B-201U-A
Of course, BoatCoach connected to my Polar OH1 arm band to get heart rate information.
[amazon_link asins=’B074KG6G5Q’ template=’ProductCarousel’ store=’rowingdata-20′ marketplace=’US’ link_id=’1a5295f0-4a02-11e8-8e38-9b73e4090324′]
So, that’s the hardware and software out of the way. I really start BoatCoach and then don’t worry about it any more, except for quick glances at the stroke rate info.
After the row, when exiting BoatCoach, it asks me if I want to export the data. I believe it is one of the settings you have to set, but while I am writing this, I don’t have the phone with me, so I don’t know for sure.
Anyway, at that moment I select Email, and send the “Raw BoatCoach Data” to workouts@rowsandall.com.
Power Data Estimate
On Rowsandall.com, in the Advanced Edit of the Workout, Rowsandall Pro members can go to “Geeky Stuff” where they can download the wind strength for the row, and then start a power estimation calculation. This takes about 10 minutes, and adds an estimate of power to your rowing data. Better than nothing, but you have to take into account that it is an estimate for the average power per rower generated for the entire boat, so if you row with Gorillas (like I do), this may be a slight overestimation. I mainly use estimated power to generate power based Workout Effort Estimates, which I use to gauge my training volume, and for that purpose it works pretty well.
A small glitch in the GPS data capture gave me this one stroke excursion to Algeria. I guess I could update the filters on rowsandall.com to prevent that.
Apr 27 2018
Thursday – Short and Intensive
I hesitated whether it made sense to go to the lake. In Brno-Slatina, where my office is, the flags indicated a strong wind. I called Romana, and she reported normal chop, nothing unrowable. When I arrived at the lake, the normal chop had changed to high chop, but by the time I was launching, it was getting calmer again. This was going to be a short, but intensive workout:
Again, I lowered the SPM by 2 because I row in a single.
The low power section 4 minutes into the first 2k is caused by a turn:
On this map, it’s the turn to starboard just before I row through the “Brněnská přehrada” text (after crossing the boat line connecting U kotvy to Osada.
This is also where tailwind turned into tail/cross wind and I had to turn the single slightly to compensate for being blown into the buoy line. This is what that did to Wash:
A jump from 12 degrees to 14-15 degrees. It confirms my feeling that Wash is very sensitive to water roughness and other external factors.
Drive length and effective drive length were pretty OK, and at least consistent. Intervals 1 and 3 were rowed in tailwind and the middle 1k in strong headwind. I was afraid that would be visible in the drive length (being shorter in headwind), but it isn’t really.
Workout Summary - media/20180426-1735460o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04604|22:35.0|02:27.2|213.5|25.0|159.2|186.0|08.2
W-|03472|14:35.0|02:06.1|269.3|27.6|165.0|186.0|08.7
R-|01134|08:00.0|03:31.6|111.7|20.1|148.5|186.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:22.3|02:05.6|248.5|26.0|157.0|177.0|09.2
01|01000|04:27.1|02:13.5|286.1|28.9|178.0|186.0|07.8
02|00472|01:46.3|01:52.7|325.1|31.9|170.4|184.0|08.3
Pretty happy with the numbers here, considering the strong tail/head/crosswind and chop. I aimed at 26, 29 and 32spm and it seems I succeeded. Pretty hard work but pretty consistent, I think.
Back at the dock after 42 minutes, including warming up and cooling down. That was good, because I did have some accumulated fatigue from earlier sessions this week.
By sanderroosendaal • Uncategorized • 0 • Tags: 1x, intervals, lake, OTW, rowing, single, training