Aug 2 2015
The training plan said row light 6-8km as recovery. I replaced it with a bike ride with my daughter.
This is what she expected:
This is how she talked about it afterwards:
It was a nice 35km ride with a beer stop after 15km. Granted, the climb to Vranov was quite steep, but we walked that one.
https://www.strava.com/activities/359470976
Aug 1 2015
There was a lot of wind this morning, so Romana and I decided to the castle. We launched at 10am, at the same time my double partner Radek launched from the opposite side of the lake in his single. We would row the training together.
Before we arrived at the river/canyon with minor chop, the lake was quite hard to cross.
My feelings were:
Nice and fun.
Romana’s feeling were like this:
Terror and fear.
When we all survived the lake and met up at Rokle, we started our training. The training plan said “hard distance” so we decided to row up to the castle and a bit beyond in 24-26spm, then turn around and do the same thing on the way back.
There was still strong wind but relatively mild chop, so it was OK.
Tonight we are invited to a festival at the same castle that we rowed to this morning. Some Celtic song and dance, with food and drinks. It will be interesting I am sure:
Jul 30 2015
Tuesday
13 km of steady state in the double with Radek. Good steady state.
Wednesday
No rowing.
Thursday
In the mixed quad, but with a substitute for Romana. She’s not feeling well. Minor stomach bug.
We did our patented “special 4x2km” training (see this post, session #2).
It was difficult water. Strong wind. Chop. And lots of swimmers. The temperatures have dropped so the drunk swimmers have disappeared. But we seem to have an invasion of long distance swimmers. Luckily, since a recent incident where a motorboat killed a swimmer, most of them tow a small orange inflatable pillow which makes them much more easy to spot and avoid. Still our bow lady was obviously nervous and checking often and we had a hard time balancing the boat.
Hard work and good technique feedback in the 17spm stretches. A lot to work on, clearly.
I felt slightly weird taking a club boat out with three members of the other club in town.
The graphs show the 4x2km and the cooling down. Had to reset CrewNerd again after the warming up. It seems I was quite good at hitting the rates, which is great since in the quad the iPhone is at an odd angle and I cannot really look at it without looking down too much at the catch. I used only the audio alerts.
Jul 27 2015
This quad has just entered the 2015 World Rowing Masters Regatta! Hazewinkel, here we come:
Jul 27 2015
At 6:15 in the morning. In 14 degrees C and rain. Light wind. No chop, good conditions.
After yesterday’s CTC, Romana and I made a short bike tour. We were on away for three hours. I felt the tiredness in my upper legs this morning and decided to go for a “not full out” 8x500m.
But I wanted to be under 2 minutes for each interval. It was difficult to hold in intervals 4, 5 and 6. Especially #5 was difficult, because of a sudden increase in the headwind. Still, it is interesting how this arbitrary target works. I ended up working much harder in the headwind intervals but it actually made me feel less tired. Interval #8 was an attempt to empty the tanks.
The stats show only part of the warming up. CrewNerd was misbehaving. After about 1200m of rowing (according the Garmin and according to experience) it showed 1500m and the pace was jumping between 1:30 and 2:50. I quit the app and reset it.
All 500s were with a running start.
|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|00753|05:00|03:19.1| 19.7 | 132 | 153 |07.6|part of warming up
|00499|01:59|01:59.1| 26.9 | 153 | 166 |09.4|#1 tailwind
|00583|03:00|02:34.4| 18.4 | 141 | 167 |10.6|
|00498|01:59|01:59.4| 26.9 | 159 | 168 |09.3|#2
|00545|03:00|02:45.3| 18.0 | 140 | 168 |10.1|
|00500|01:59|01:59.0| 27.9 | 161 | 172 |09.0|#3
|00478|03:00|03:08.2| 18.4 | 142 | 171 |08.7|
|00500|02:00|02:00.1| 28.7 | 164 | 174 |08.7|#4 headwind
|00487|03:00|03:04.8| 17.9 | 143 | 174 |09.1|
|00499|02:04|02:04.1| 28.7 | 165 | 175 |08.4|#5
|00506|03:00|02:57.9| 18.4 | 146 | 175 |09.2|
|00499|02:01|02:01.2| 28.8 | 165 | 173 |08.6|#6
|00473|03:00|03:10.1| 19.2 | 146 | 173 |08.2|
|00499|01:58|01:58.3| 28.7 | 164 | 173 |08.9|#7 tailwind
|00503|03:00|02:59.1| 18.5 | 145 | 173 |09.1|
|00500|01:53|01:53.1| 31.2 | 168 | 176 |08.5|#8
|02056|12:16|02:59.0| 18.8 | 136 | 177 |08.9|cooling down
Summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
0753_____|_05:00____|_3:19.1|132|19.7|7.6|warmup
3994_____|_15:53____|_1:59.3|162|28.5|8.8|Main set
2056_____|_12:16____|_2:59.0|136|18.8|8.9|Cool down
3574_____|_21:00____|_2:56.3|143|18.4|9.3|rest meters
10377____|_54:09____|_2:36.5|147|20.9|9.2|_Total
Jul 26 2015
The plan was to go cycling with Romana but the plans changed. Our boys came back from camp yesterday. Unfortunately, their coach broke down and they had to wait 3 hours on a gas station before another one would pick them up.
They seem to have had a great time, but Robin is a bit white and threw up in the night and another time this morning. I think they are just tired and need a day in front of the TV ;-).
So I sat down to do CTC and if the Robin gets a bit better we’ll do a short ride in the afternoon. Just a ride to a nice country pub, have a drink and ride back.
Not sure how to pace. Decided to do the short ones in 1:45 pace and the 2km in 7:30, which seemed reasonable.
But ouch, this erg thing hurts after so many hours in the boat. It is weird. A week ago I held 1:49 pace in the single for almost four minutes. Now I had difficulty getting under that pace for less than 2 minutes.
Workout Summary - Jul 26, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|03500|12:35.4|01:47.9|278.5|28.8|167.8|183.0|09.6|09.7
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|00500|01:45.1|01:45.1|301.3|29.7|154.7|169.0|09.6|10.2|
02|00400|01:24.5|01:45.6|297.4|29.8|162.2|171.0|09.5|10.0|
03|00300|01:02.9|01:44.9|303.2|30.5|160.9|171.0|09.4|09.9|
04|00200|00:41.9|01:44.7|304.8|30.1|159.3|171.0|09.5|10.1|
05|00100|00:21.9|01:49.3|268.0|27.4|149.6|168.0|10.0|09.8|
06|02000|07:19.1|01:49.8|264.5|28.1|175.1|183.0|09.7|09.4|
I did back down a bit on the 100m to make the “rest” a bit longer. The 2km was without issue. I was able to gradually ramp up the pace. Definitely not an all out affair.
Aug 3 2015
Cheops again (Pete Plan Pyramid)
Up at 5:30 after a pretty bad night (too hot in the bedroom) so not 100% motivated to do this training, the Pete Plan Pyramid. Luckily I was launching together with another crew, so I casually mentioned what I was going to do so as to force myself to not bail out half way through the set.
Had some difficulty with the XGPS160 working with CrewNerd during the warming up. What happens is that you see CrewNerd stop counting the meters. I then usually reset CrewNerd, and everything works. But this time I couldn’t bring up CrewNerd again. It just froze, then crashed. So I started the XGPS160 monitor app, which also froze. Then I tried resetting the XGPS160 and that did the job.
|Dist_|Time_|_Pace__|avg HR|max HR|Remarks
|01997|12:50|03:12.8| 120 | 154 |WU
|00242|00:54|01:51.6| 147 | 169 |250m standing start
|00502|01:59|01:58.6| 168 | 176 |500m
|00746|02:59|01:59.9| 170 | 179 |750m
|01000|04:05|02:02.4| 172 | 179 |1km headwind
|00747|03:12|02:08.5| 174 | 179 |750m headwind
|00498|01:57|01:57.6| 166 | 177 |500m
|00239|00:55|01:54.8| 158 | 170 |250m
|01225|07:37|03:06.5| 139 | 169 |CD
I rowed the first 250 from a standing start and at good pressure. The double was just coming next to me when I started, and it helps to have a boat next to you.
My average split from last time was 1:59.9 and the weather was very similar, so I wanted to stay under 2:00 average.
I thought I was doing fine, focussing on technique, and both the 500m and the 750m were under target. When I turned the boat at the end of the lake I noticed however that what I had considered “no wind” conditions was actually a light breeze from the north. This slowed me down in the following 1000m and 750m. The 750m was particularly slow because it was in the turning north end of the lake. In fact, I was almost running out of lake and was contemplating whether the last 200m would fit or if I would have to make another sharp turn to go on the river. It fit, but I had to hard stop the boat and had literally 3 strokes of lake left.
Then I turned again for the last 500m and 250m. During the 500m, CrewNerd stopped counting meters again, which I noticed about 10 strokes before the end, so I finished that one as a 60 stroke interval, then watched the distance on my Garmin watch for the final 250m.
Scores:
dist_____|time_____|_pace___|_HR__|_comment
1997_____|_12:50____|_3:12.8|120|warmup
3975_____|_16:01____|_2:00.9|169|Main set
1225_____|_07:37____|_3:06.5|139|Cool down
3768_____|_22:14____|_2:57.0|145|rest meters
10964____|_58:42____|_2:40.6|146|_Total
One second slower than last time … 🙁
By sanderroosendaal • Uncategorized • 1 • Tags: cheops, lake, OTW, pete plan, rowing, training