Sep 21 2015
Pete Plan / Wolverine 5×1500 a la CTC
Back to the erg because of lack of daylight in the evening. Also, September is traditionally a busy month at work, and with Belgium out of the way I have some catching up to do.
The CTC of this month is “Row a nautical mile (1852 metres), take 2 minutes rest then row at Mach 1 (well 751 metres). There are no restrictions.” Looking for training effect, I thought that if I would add 3x1500m to the end, it would be close enough to the 5x1500m of the Pete Plan. The first interval is a bit longer and the second is a whole lot shorter, but after a very short rest. Good enough.
I knew I wouldn’t aim at 2km PB pace, which some people seem to be doing (and they subsequently struggle to keep up the pace on the 751). I also decided to row the first interval from a standing start, even though the “no restrictions” could in theory be interpreted differently. Usually, CTC challenges are “from a standing start” in the first interval, so it seemed natural to me.
Workout Summary - Sep 21, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|07103|26:11.9|01:50.7|258.3|27.7|171.0|182.0|09.8|09.3
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|01852|06:39.0|01:47.7|280.1|28.6|172.1|182.0|09.7|09.8|
02|00751|02:39.2|01:46.0|293.9|30.5|173.3|181.0|09.3|09.6|
03|01500|05:38.8|01:52.9|242.9|26.6|169.8|180.0|10.0|09.1|
04|01500|05:39.0|01:53.0|242.5|26.7|169.8|179.0|09.9|09.1|
05|01500|05:35.9|01:52.0|249.4|27.5|171.0|181.0|09.7|09.1|
I negative splitted both CTC intervals. For the 1500s I decided to stick to 1:53, which is the average pace I rowed my first 5x1500m in fall 2014 (the numbers are still on the wall of my erg room). The first 1500m after the CTC was tough, but then it became easier to just pull 1:53 without thinking. So I will take 1:50.7 as the target for the next 5x1500m.
Sep 22 2015
Interesting CrewNerd+XGPS160 glitch – Kraftausdauer
I left my backup Garmin at home but I spotted the anomaly anyway.
Today, I had headwind for the entire outing. On the way towards the castle I was rowing with a bungee, so it feels like rowing into a headwind. I removed the bungee for the headwind stretch from the castle back to the club. There was a strong wind and the stretch around the nude beach was quite choppy. When I was rowing with the bungee, the splash I created combined with the chop made the water flow over the XGPS160, which it obviously didn’t like, because suddenly i had 2600m done, where I am usually around 2km. Looking at the data now, somehow the way towards the castle was 1000m longer than the way back. Also there is a suspicious pace peak starting at 1300m, exactly around the nude beach.
Here is a close-up of a very suspicious part of my trajectory:
On the way back you can see that area around the nude beach as the dip in pace where I go slower than 2:50.
My training plan said Steady State but in the fall I like to take out the bungee and make it more like a Wolverine L4 workout. Rowing towards the castle I was between 16 and 18spm.
My book “Masterrudern. Das training ab 40” calls this “Kraftausdauer”.
All good. I am preparing the review for you, dear readers.
By sanderroosendaal • Uncategorized • 2 • Tags: bungee, kraftausdauer, OTW, river, rowing, single, steady state, training