A long weights workout. Mainly worked on breast and shoulder, and legs.
Wednesday – May 1
A bank holiday in the Czech Republic.
5x6min. Power values by estimation and likely overestimated in the headwind intervals and underestimated in the tailwind ones
Romana and I went out in the mixed double. The workout was 5x6min with a few minutes break. The even intervals were to be rowed at 26spm and the uneven ones at 22/24/26, making a shift every two minutes.
It was a bit windy, so we decided to row in the gorge. There were crowds of bank holiday paddle boarders who didn’t really respect the traffic rules, but we managed. It was a fun workout. We also made progress getting to our signature light, highly effective stroke.
Friday, May 3
A glorious morning row. Mirror flat water. I went out in the single. The workout was a brutal
6x(6x20strokes/15strokes)/5min at race rate
No heart rate data as I had forgotten to charge my OH1. I really enjoyed doing those 20 stroke sprints. I kept the stroke rate between 30 and 32.
It was nice to be back at race pace again. And it’s about time. I am racing next weekend. The summary algorithm didn’t catch all the intervals entirely correctly, but you get a good impression of what I did and the paces I achieved on this perfectly flat (still pretty cold) water.
You can also see from the map that our buoys are back in place again, and I am rowing perfectly straight lines in a buoyed course.
After my row, I hosted some guest rowers from Amsterdam, who are visiting Brno for rowing and having fun:
Two Brits, a German and 5 Dutch guys and one Dutch lady. They did two workouts on Friday.
In the evening I joined them for dinner and then visiting one nice Brno bar. It has an aviation theme and specializes in rums. A friend of mine commented that rum is for sailors and aviators drink beer, but I am willing to forgive that mistake because of the nice atmosphere of this place. I think my guests liked it too.
Saturday
Up early because of my son’s rowing training. So I hit the water too, of course. There was a pretty intensive workout on the plan, but during the first interval I changed my mind and did a long, low intensity steady state instead. I still felt the fatigue after Friday’s intervals (or was it the drinks).
This time I drew an interesting figure on the map. Is it only me or do others also see a bird?
The Empower Oarlock ran out of battery after a few minutes, so no power data after that point:
The long breaks were the points where I paddled back to the dock to (finally) welcome the Amsterdammers (who had slept in) and waiting for them to see them row by.
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May 4 2019
Getting ready (?) for first sprint races
Tuesday – April 30
A long weights workout. Mainly worked on breast and shoulder, and legs.
Wednesday – May 1
A bank holiday in the Czech Republic.
Romana and I went out in the mixed double. The workout was 5x6min with a few minutes break. The even intervals were to be rowed at 26spm and the uneven ones at 22/24/26, making a shift every two minutes.
It was a bit windy, so we decided to row in the gorge. There were crowds of bank holiday paddle boarders who didn’t really respect the traffic rules, but we managed. It was a fun workout. We also made progress getting to our signature light, highly effective stroke.
Friday, May 3
A glorious morning row. Mirror flat water. I went out in the single. The workout was a brutal
6x(6x20strokes/15strokes)/5min at race rate
No heart rate data as I had forgotten to charge my OH1. I really enjoyed doing those 20 stroke sprints. I kept the stroke rate between 30 and 32.
Workout Summary - media/20190503-1040460o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15379|85:51.0|02:47.5|164.5|22.9|0.0|000.0|07.8
W-|04578|18:32.0|02:01.5|331.1|31.7|000.0|000.0|07.8
R-|10836|67:22.0|03:06.5|118.6|20.5|000.0|000.0|07.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00092|00:21.8|01:58.5|305.8|30.2|000.0|0.0|08.4
02|00123|00:29.2|01:58.6|321.6|31.1|000.0|0.0|08.1
03|00123|00:28.6|01:56.1|327.8|31.4|000.0|0.0|08.2
04|00124|00:29.0|01:57.2|311.6|31.1|000.0|0.0|08.2
05|00138|00:31.8|01:55.6|339.4|32.0|000.0|0.0|08.1
06|00125|00:29.2|01:56.7|327.5|30.6|000.0|0.0|08.4
07|00133|00:31.4|01:58.1|332.4|30.6|000.0|0.0|08.3
08|00132|00:30.8|01:56.3|332.0|31.3|000.0|0.0|08.2
09|00125|00:29.1|01:56.7|315.9|30.8|000.0|0.0|08.3
10|00120|00:27.7|01:55.5|336.7|32.4|000.0|0.0|08.0
11|00120|00:28.1|01:57.0|328.1|32.2|000.0|0.0|08.0
12|00138|00:32.3|01:56.7|329.2|31.9|000.0|0.0|08.1
13|00117|00:28.5|02:01.8|365.6|33.7|000.0|0.0|07.3
14|00123|00:29.0|01:58.1|317.0|30.8|000.0|0.0|08.2
15|00132|00:31.2|01:58.5|328.5|30.9|000.0|0.0|08.2
16|00132|00:31.4|01:58.9|328.1|30.9|000.0|0.0|08.2
17|00132|00:31.7|02:00.3|325.1|30.5|000.0|0.0|08.2
18|00124|00:29.1|01:57.4|321.7|30.7|000.0|0.0|08.3
19|00129|00:41.9|02:42.3|352.2|36.3|000.0|0.0|05.1
20|00127|00:29.3|01:55.6|309.5|30.4|000.0|0.0|08.5
21|00128|00:29.5|01:55.3|314.7|30.2|000.0|0.0|08.6
22|00120|00:27.8|01:55.4|334.7|32.3|000.0|0.0|08.1
23|00133|00:31.2|01:57.2|310.5|30.8|000.0|0.0|08.3
24|00123|00:28.6|01:56.1|321.0|31.4|000.0|0.0|08.2
25|00129|00:51.0|03:18.0|357.3|32.2|000.0|0.0|04.7
26|00125|00:29.2|01:57.1|315.7|30.7|000.0|0.0|08.3
27|00139|00:32.4|01:56.7|330.9|31.4|000.0|0.0|08.2
28|00122|00:28.9|01:58.1|327.6|31.2|000.0|0.0|08.1
29|00122|00:28.6|01:57.5|327.7|31.4|000.0|0.0|08.1
30|00125|00:29.1|01:56.7|322.1|30.7|000.0|0.0|08.4
31|00131|00:40.7|02:35.5|352.8|34.3|000.0|0.0|05.6
32|00131|00:30.5|01:56.4|328.5|31.6|000.0|0.0|08.2
33|00132|00:30.6|01:55.8|338.8|31.2|000.0|0.0|08.3
34|00133|00:30.4|01:54.6|332.2|31.5|000.0|0.0|08.3
35|00143|00:32.8|01:54.4|349.6|32.7|000.0|0.0|08.0
36|00134|00:30.2|01:52.5|355.8|33.8|000.0|0.0|07.9
It was nice to be back at race pace again. And it’s about time. I am racing next weekend. The summary algorithm didn’t catch all the intervals entirely correctly, but you get a good impression of what I did and the paces I achieved on this perfectly flat (still pretty cold) water.
You can also see from the map that our buoys are back in place again, and I am rowing perfectly straight lines in a buoyed course.
After my row, I hosted some guest rowers from Amsterdam, who are visiting Brno for rowing and having fun:
Two Brits, a German and 5 Dutch guys and one Dutch lady. They did two workouts on Friday.
In the evening I joined them for dinner and then visiting one nice Brno bar. It has an aviation theme and specializes in rums. A friend of mine commented that rum is for sailors and aviators drink beer, but I am willing to forgive that mistake because of the nice atmosphere of this place. I think my guests liked it too.
Saturday
Up early because of my son’s rowing training. So I hit the water too, of course. There was a pretty intensive workout on the plan, but during the first interval I changed my mind and did a long, low intensity steady state instead. I still felt the fatigue after Friday’s intervals (or was it the drinks).
This time I drew an interesting figure on the map. Is it only me or do others also see a bird?
The Empower Oarlock ran out of battery after a few minutes, so no power data after that point:
The long breaks were the points where I paddled back to the dock to (finally) welcome the Amsterdammers (who had slept in) and waiting for them to see them row by.
By sanderroosendaal • Uncategorized • 0 • Tags: double, lake, OTW, rowing, single, training