Saturday
A quick run because I didn’t have time for a longer one, and also because there was a 30 minute run on this week’s training plan that I hadn’t done yet.
<iframe height=’405′ width=’590′ frameborder=’0′ allowtransparency=’true’ scrolling=’no’ src=’https://www.strava.com/activities/2250890854/embed/e76ad022f05e12f9df90e411a6e505e18ca9ba5d’></iframe>
It was nice and sunny weather and the birds in the forest were giving a brilliant concert.
After this, Romana and I headed to a cooking studio for a workshop on meat preparation. It was great fun and here are some of the results:
We spent 6 hours cooking, eating, and tasting local wines. It was great.
Sunday
Two of our mixed eight canceled at the last moment. We did rig the eight, but went out in a quad, pair and single instead. I opted for the single, Ivan and Martin went out in the pair, and the girls took a quad. I did the following workout:
4x(500m@24spm + 500m@26spm + 500m@24spm)/500m.
We decided to make the rest 100m longer to allow for turning. I did outrow the pair, so at the end of the third interval I had some time to take a picture:
The lake was mirror flat. It was sunny. It was great.
I forgot that the NK SpeedCoach doesn’t record rest strokes, so the chart below only shows the work bits:
The hardest bit was to hold the 24spm in the third 500m.
Workout Summary - media/mailbox_attachments/2019/03/31/208a4fc14c744b9fbbfee5ecd1e323b7.csv
--|Total|-Total-|--Avg--|-Avg-|-Avg--|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|-SPM--|-HR--|-HR--|-DPS
--|06001|27:05.1|02:15.7|223.0| 23.5 |164.0|175.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|-SPM--|AvgHR|DPS-
02|01500|06:40.7|02:13.7| 241.0 | 24.0 | 162.0 |09.4
03|01500|06:47.8|02:16.2| 215.0 | 23.5 | 164.0 |09.4
04|01500|06:46.6|02:15.9| 220.0 | 23.5 | 165.0 |09.4
05|01500|06:50.0|02:17.0| 216.0 | 23.5 | 164.0 |09.3
And as you can see from the chart, I didn’t hold 24spm in the third 500m. One of the excuses I had was that I was trying to work on being relaxed around the catch and avoiding a short catch angle.
Looking for slip, catch angle, drive length and effective drive length trends in the OTW workouts I recorded with the Empower Oarlock this year, I don’t see any change between today (focusing on the catch) and the other days.
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Here are strokes from the third and fourth 1500m measured using the Quiske system:
I report virtually no change from how I rowed on Friday morning. Need side video.
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Mar 31 2019
A sunny weekend / 4x1500m OTW
Saturday
A quick run because I didn’t have time for a longer one, and also because there was a 30 minute run on this week’s training plan that I hadn’t done yet.
<iframe height=’405′ width=’590′ frameborder=’0′ allowtransparency=’true’ scrolling=’no’ src=’https://www.strava.com/activities/2250890854/embed/e76ad022f05e12f9df90e411a6e505e18ca9ba5d’></iframe>
It was nice and sunny weather and the birds in the forest were giving a brilliant concert.
After this, Romana and I headed to a cooking studio for a workshop on meat preparation. It was great fun and here are some of the results:
We spent 6 hours cooking, eating, and tasting local wines. It was great.
Sunday
Two of our mixed eight canceled at the last moment. We did rig the eight, but went out in a quad, pair and single instead. I opted for the single, Ivan and Martin went out in the pair, and the girls took a quad. I did the following workout:
We decided to make the rest 100m longer to allow for turning. I did outrow the pair, so at the end of the third interval I had some time to take a picture:
The lake was mirror flat. It was sunny. It was great.
I forgot that the NK SpeedCoach doesn’t record rest strokes, so the chart below only shows the work bits:
The hardest bit was to hold the 24spm in the third 500m.
Workout Summary - media/mailbox_attachments/2019/03/31/208a4fc14c744b9fbbfee5ecd1e323b7.csv
--|Total|-Total-|--Avg--|-Avg-|-Avg--|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|-SPM--|-HR--|-HR--|-DPS
--|06001|27:05.1|02:15.7|223.0| 23.5 |164.0|175.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|-SPM--|AvgHR|DPS-
02|01500|06:40.7|02:13.7| 241.0 | 24.0 | 162.0 |09.4
03|01500|06:47.8|02:16.2| 215.0 | 23.5 | 164.0 |09.4
04|01500|06:46.6|02:15.9| 220.0 | 23.5 | 165.0 |09.4
05|01500|06:50.0|02:17.0| 216.0 | 23.5 | 164.0 |09.3
And as you can see from the chart, I didn’t hold 24spm in the third 500m. One of the excuses I had was that I was trying to work on being relaxed around the catch and avoiding a short catch angle.
Looking for slip, catch angle, drive length and effective drive length trends in the OTW workouts I recorded with the Empower Oarlock this year, I don’t see any change between today (focusing on the catch) and the other days.
This slideshow requires JavaScript.
Here are strokes from the third and fourth 1500m measured using the Quiske system:
I report virtually no change from how I rowed on Friday morning. Need side video.
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Like this:
By sanderroosendaal • Uncategorized • 0 • Tags: 1x, intervals, lake, OTW, rowing, single, threshold, training