Nov 4 2018
Friday – Erg Session
Travel day. Up early to catch the 7:07 train from my local station, then the 7:38 from Brno Main Station. Transfer to airport in Prague, flight to Amsterdam, train on the Dutch side.
Then I was picked up for an evening erg session (it was too dark to go out rowing). Nice erg shed.
Workout Summary - media/df_20181104-084029.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15333|64:37.0|02:06.4|191.7|21.4|157.8|174.0|11.1
W-|15339|64:38.0|02:06.4|191.7|21.4|157.8|174.0|11.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|174.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00544|02:21.1|02:09.7|186.2|22.0|000.0|0.0|10.5
01|01234|05:35.0|02:15.7|202.1|22.4|142.3|161.0|09.8
02|01243|05:00.5|02:00.8|199.0|21.6|160.7|163.0|11.5
03|01242|04:59.3|02:00.5|200.4|21.3|163.4|165.0|11.7
04|01206|04:53.3|02:01.6|195.8|20.7|167.3|172.0|11.9
05|01255|05:31.4|02:12.0|194.3|21.1|161.4|168.0|10.8
06|01244|05:01.5|02:01.2|197.2|22.0|168.4|172.0|11.3
07|01240|05:00.4|02:01.2|197.4|22.2|170.1|173.0|11.2
08|01222|04:55.3|02:00.8|199.2|22.0|171.4|174.0|11.3
09|01215|06:01.7|02:28.8|159.8|17.2|156.9|171.0|11.7
10|01226|05:00.3|02:02.4|191.5|22.2|168.4|170.0|11.0
11|01216|04:58.4|02:02.7|189.4|22.4|169.5|171.0|10.9
12|01201|04:57.3|02:03.7|184.7|22.3|170.0|172.0|10.9
13|00049|00:14.1|02:22.7|161.7|21.0|168.0|168.0|10.0
It was nice to work out with people sitting next to you. Always makes you push a little harder and makes it easier to push through.
I was with a bunch of rowing nerds, so we spent some time showing the various apps we’re using to each other. I had to stop rowing after a few minutes, noticing that the PM5 had not connected to my heart rate strap.
So here are all the metrics that PainSled can capture:
The rows with “nan” (not a number) are the missing metrics. Some of them just don’t make sense on an erg. A good row.
Nov 4 2018
Coxed Quad Training – Race Prep
That was an intensive experience.
The one and only training of the Masters C 4x+ Naarden/Brno combination, Richard, Jos, Sander and Dennis. I was on 3 seat following the stroke Dennis.
It was a glorious but cold November morning. In the warming up we started at 24spm straight away, zipping around the Fortress of Naarden. This was tough for me on three, as my main job was to copy and reinforce the stroke rhythm of the Dennis, but I was a tad slower on the tap down. These guys row an aggressive tap down!
After about a kilometer, we arrived at the beginning of the Muidertrekvaart and that’s where we used the 4km to do various drills. Fixed seat, quarter slide, full slide at various pressures and stroke rates. It was fun.
Passing under the Hakkelaarsbrug we started the final stretch of the “there” part of the row, starting gently but then pushing up the stroke rate to finish at 30spm after two kilometers. I was working hard, and you can see it from my heart rate response.
On the “back home” part we started with a drill again, alternating full length strokes with quarter sliding. At the Hakkelaar it was announced that we would do the next 4km in steady state, 28 spm. Okay!
Here’s a video taken at the end of the 4k and during the warm down:
The facts in graphical form:
That was the race prep! On Sunday (this afternoon) we’re racing in Amsterdam.
On Saturday afternoon, I gave a rowing data clinic. I will post about it later on the Analytics Blog. After the training I went for a walk through the fortress. I grew up here and learned to row at this club:
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By sanderroosendaal • Uncategorized • 0 • Tags: naarden, OTW, quad, race prep, rowing, training