Apr 14 2015
Posts by Sander Roosendaal:
Apr 13 2015
I had a day off. My parents had been visiting over the weekend and would fly from Prague today, so I took the train to Prague with them, had a nice walk through the old town and then took the train back to Brno.
Arrived at the rowing club at 6pm for a training in the double with Michal. We would do technique and steady state. There were high waves so we went out “under the castle”.
We did pause drills around the 17 minute mark and we did a few higher rate bursts.
Apr 12 2015
Already in the morning it was a beautiful April day. The temperature was already around 10C (and would hit 20C in the afternoon), it was sunny and the lake was a flat mirror.
I took out the single on a steady state row. I was out with Martin and Jiri, two other Masters rowers. We did steady state but we added a few 20 stroke bursts at race pace. Jiri and Martin are 90+ kg guys who pull 6:30 and 6:40, respectively. Still I wanted to outrow them on the single, a new boat type for them.
I noticed I was much faster in the steady state 18spm part of the row, but at race pace Jiri was close. Even though I suspect it was a bit above race pace for him, given how much he slowed down after the twentieth stroke. I happily report that of the 6 bursts I did there was one at 34spm that I really liked. A light catch, a good pull, and keep feeding the boat with more and more strokes. That’s how I like it!
I was using the RIM app to look at technique. I am quite intrigued by the “stroke efficiency” metric (http://www.rowinginmotion.com/stroke-efficiency-explained/) because I see how it correlates with rowing well when I row. At the same time I don’t really understand how it works, and I want to get my head around it.
Well, I was doing 18spm and could effortlessly get my “stroke efficiency” between 4 and 5 meters, which was about 1-2 meters more than on Friday. Did my technique improve so much? I guess the metric is quite sensitive to some subtle effects on the recovery.
What was funny though is that at one turn I fiddled with the phone, and RIM asked me to recalibrate. I pressed “OK” and RIM recalibrated. After that, my “stroke efficiency” numbers were suddenly around 2-2.5. Does the calibration influence the metric?
I don’t have the data, because RIM did to me what it already did on Friday. After 65 minutes of recording it suddenly crashes and I am looking at the iphone start screen. No data recorded. I am wondering if there is a file size limit that it hits, now that I have up to 10 gps locations per second.
Then I spent some time hanging around the club house, helping Romana with coaching and preparing for the boat christening ceremony.
We had 4 club boats and two privately owned boats to be Christened, so it was a big day. Our brand new Salani 2x was one of them. Here are the pictures:
A little explanation of our new double’s name “ORCA”.
Orka is the Dutch word for killer whale, a beautiful animal. As my single is called “Dolfijn” it is an appropriate name for a sister ship.
Orca (with a “c”) is the old spelling. Also, it is the name of AUSR ORCA, the Utrecht based rowing club where I spent very happy years rowing as a student.
Apr 10 2015
A technique session in the single. It was 10km in total and I was running the Rowing in Motion app. Unfortunately, the first 30 minutes of recorded data were lost.
I was rowing 20spm alongside one of our juniors. In the first part of the session, the “stroke efficiency” showed numbers between 1.3 and 1.5. Pretty strange.
Even stranger was when I did a race start. I saw 1:00.0 as a pace … !!!
Then the clock hit 30:00.0 in the app and poof! The app crashed. So I stopped and restarted the app.
Suddenly I the pace numbers were much more stable, and the “stroke efficiency” numbers were 2.5 to 3.0. Weird.
When I tried to upload the data, the first half of the training was gone.
Anyway, see the images for the analysis of the part of the trainng that was recorded. The fast strokes was a race start. Apparently 5.02 m/s, which would correspond to a 1:39.6 pace … in headwind! Well, I did it for just 15 strokes.
The metrics are comparable to what I rowed at 18 to 22spm in November.
Apr 9 2015
Today I stickered the boat name to our new double. I will keep it secret until Saturday’s christening ceremony.
In next week’s races, I agreed to race the double with Michal, so today we took the double out for a row. It was relatively flat water on the lake, for the first time in ages. I gave Michal the choice between a 3km/2.5km/2km or a steady state row. He chose the first one.
He has only started to train again recently. It showed. He became tired relatively quickly.
Still a good workout. In the first interval, the 3000m, we had to do a hard stop about a minute into the row, because a single had decided to turn and didn’t see us coming. We also had wake of three motor boats. Two coach launches and one motor boat with guys from the sailing club taking their kids for a ride. These were the worst, because they didn’t slow down for us and were basically doing circles on the lake.
|Dist_|Time_|Pace__|_SPM___|avg HR|max HR|DPS|Remarks
|02226|13:47|03:05.8| 19.2 | 124 | 169 |08.4|Warming up
|02998|12:46|02:07.7| 25.5 | 170 | 180 |09.2|3km headwind, wake
|00677|04:59|03:41.0| 19.6 | 142 | 180 |06.9|rest
|02497|10:07|02:01.5| 25.6 | 176 | 181 |09.6|2.5km tailwind
|00642|04:58|03:52.2| 19.3 | 144 | 179 |06.7|rest
|01993|08:39|02:10.2| 25.4 | 175 | 181 |09.1|2km headwind
|01075|07:03|03:16.8| 17.5 | 134 | 181 |08.7|cooldown
And finally another nice picture from last weekend’s racing:
Apr 8 2015
Heavy day at work. We had the “regional” (Europe, Middle East, Africa and India) president of Honeywell visiting us and I had to present Advanced Tech to him. I think it worked out well but I found myself in my office at 4:30pm not able to do anything productive any more. Energy draining.
It was windy again and the lake was full of waves, so I decided to do the workout on the river part. More people had that idea. I ended up chasing, then being chased by our 16 year old single sculler and two pairs.
The workout was the Pete Plan Pyramid. I have a 2km race in a week and a half, so I thought a bit of 2k speed work would be appropriate:
|Dist_|Time_|Pace__|_SPM___|avg HR|max HR|DPS|Remarks
|02613|15:13|02:54.7| 19.2 | 142 | 154 |09.0|Warming up
|00251|01:05|02:09.4| 28.5 | 166 | 175 |08.1|250m headwind
|00249|01:24|02:49.0| 20.1 | 166 | 176 |08.8|rest
|00499|02:09|02:09.2| 28.1 | 175 | 180 |08.3|500m headwind
|00500|02:46|02:46.1| 20.0 | 164 | 180 |09.0|rest
|00750|03:17|02:11.3| 28.4 | 177 | 181 |08.0|750m headwind
|00751|05:04|03:22.3| 19.3 | 147 | 180 |07.7|rest; turn
|00998|04:10|02:05.2| 27.8 | 173 | 181 |08.6|1000m tailwind
|01003|05:27|02:43.0| 19.0 | 150 | 181 |09.7|rest
|00749|03:05|02:03.5| 28.2 | 174 | 179 |08.6|750m tailwind; twisty
|00750|03:56|02:37.4| 19.4 | 158 | 179 |09.8|rest
|00501|01:59|01:58.7| 29.0 | 174 | 181 |08.7|500m tailwind
|00498|02:41|02:41.7| 19.5 | 161 | 181 |09.5|rest
|00245|00:58|01:58.5| 29.4 | 166 | 175 |08.6|250m tailwind
|00909|06:35|03:37.2| 17.8 | 137 | 175 |07.8|cooldown
Since I have my new wing rigger, I had the feeling my left scull has a slightly too large blade angle. Something was not feeling right and I felt that I ended up holding the left handle with a too tight grip. So on Monday I measured the oarlock angle and indeed found it to be at 5 degrees instead of 4. So I corrected.
During the first 750m I suddenly found myself wondering about my left oarlock again so I looked. To my horror I discovered something worse. The pin had come slightly lose and was wiggling slightly.
That made it hard to do the rest of the workout at full pressure.
On the other hand, I thought, I need to train not to dig too deep and too strong, so this would be good exercise. Still, one ends up a little insecure, so I was going at slightly slower stroke rates.
For real 2k speed work I need to get the rate up to 32spm.
So after the training I spent some time tightening the pin, measuring the outboard and setting (back to were I started) the oarlock angle. Apparently, when I got my new wing and mounted the oarlocks, I didn’t tighten this one enough, and it started to work with the first row, slowly getting more and more wiggly …
Apr 7 2015
Just some notes on a training-free day. I had too much work backlog because I had Friday off and Monday was NOT a holiday in the USA.
There has been some discussion on the Free Spirits blog about the excel tools that are circulating. It all started with the “Danburpee” spreadsheet to read CSV data from RowPro into Excel and make colorful graphs. Such as this one:
From Gregory Smith (quantifiedrowing.wordpress.com), I received a similar spreadsheet to read in CSV files exported from CrewNerd.
I modified it to read in CSV files created from TCX exports from Garmin Connect (or Sporttracks), using TCX Converter (http://www.tcxconverter.com/TCX_Converter/TCX_Converter_ENG.html).
Recently I started using CrewNerd only, so I converted my Garmin tool to read CSV files created from TCX files exported from CrewNerd. I wanted it to work with the TCX export of “custom workout” CrewNerd recordings. The challenge was that the “distance” field reset to 0 each time a new interval was started. So I calculated total distance from the coordinates fields. Here I possibly create an error and indeed I see a 50m difference over a 15km workout, 0.5%.
The circle is almost round.
Now reworking that one to import TCX files directly and avoid a few steps. 🙂
Changed the macro to read TCX. The only minor flaw is that you have to OK some warning messages about incorrect XML. Now I just need to copy-paste the right columns into the source data fields of my spreadsheet.
Ah, the joys of messing about with data. Perhaps I should also start importing Crewnerd stuff into SciPy.