Nov 11 2018
An expensive shirt?
In the morning, Romana, Robin and I visited the Sport Life fair in Brno. At the stand of Gogen, a manufacturer of headsets who sponsors Ondrej Synek, there were Concept2 ergs and there was a challenge, for men to row under a 500m under 1:45 and for women to row under 2:00. If you made it you won a T-shirt. Romana and I sat down (in jeans) and Romca rowed a 1:50 and I did 1:32, which brought us to the top of the rankings and we got our shirts.
Not sure it was a good idea. I still had to do a steady state row afterwards, and of course we hadn’t done any warming up or anything.
I bought new hiking shoes and we got Robin a new winter coat. Then we headed to the rowing club, picking up Martin “Turkey” Krocil on the way.
The workout was easy. A 2×25 minute steady state with mild rate ladders (19-20-21-20-19 for the first and 19-20-21-22-21 for the second interval). It all went nicely. It was good to row next to each other. We rowed in sync, and time goes faster and I find myself pulling better scores when in company.
With five minutes to go I suddenly felt a sharp pain in the right side of my lower back. I stopped for a few strokes, then tried to pick it up again, but the pain was too … painful. I guess I am going to take a few days of forced rest. I wonder if the 500m effort without warming up triggered this? The other thing was that in our rowing club erg room, there is a distinct draft over the back when you erg with the window open and the ventilation on.
So it will be a forced rest day tomorrow, perhaps swimming on Tuesday, and then we’ll see. Dang.
Well, I may be exaggerating this. I rarely have any sports injuries, so when something like this happens I tend to dramatize.
Nov 17 2018
Another year, another ANP test
Monday
I took a day off to give my back some rest.
Tuesday
I went to the pool before work, expecting to do a shorter, lighter swim, but things went so well that I did the full hour. Almost came late for my first meeting.
Wednesday
A weights session. This time I did the full workout prescribed by our club coach. Most exercises at 4×30 repetitions, some at 4×15 or 4×20. It was a good session. I felt it for two days.
Thursday
My back was recovered enough to try one of the erg sessions. This was 3x15min with each 15 minutes as 4 minutes at 20spm, 1 minute at 24spm. Of course with a nice 2500 warming up and a 5 minute cooling down.
Workout Summary - media/20181115-2001130o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11628|53:59.0|02:19.3|164.2|18.7|161.3|177.0|11.5
W-|10998|44:52.0|02:02.4|190.2|21.0|164.0|177.0|11.7
R-|00632|09:00.0|07:06.9|037.0|07.3|147.8|177.0|24.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03709|15:00.0|02:01.3|193.7|21.1|159.1|173.0|11.7
01|03648|15:00.0|02:03.3|187.1|21.0|163.7|174.0|11.6
02|03640|14:52.5|02:02.6|189.7|20.9|169.2|177.0|11.7
Friday
An easy erg session on the day before the lactate step test.
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Saturday
ANP Test day. I was in the 8:30 group so I didn’t have a lot of time for erg test anxiety. I had to go to the club immediately after breakfast, got changed, signed the mandatory GDPR form, paid for the test, and started warming up.
The protocol was the same as last year, 5 times 5 minutes with two minute sessions of rest. I also rowed the exact same target wattages: 160, 190, 220, 250 and 280W. The scientists had some difficulty getting blood from my ear. Perhaps because my ears were a bit frozen (it was -2C outside).
I was curious if I would succeed in the last session, not having done a lot of erging at that power level. In the end it was all right. It was tough of course, but it was doable, especially with the coaches cheering behind us. Of course our men go a bit faster than us Masters. Tomas next to me ended at 410W.
On Rowsandall.com, it was easy to compare with last year’s test:
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I was surprised how close the values are between last and this year. It only seems I have started to Row a bit shorter (but with higher average and peak force). Not sure I am pleased with that.
After the erg testing, I rowed a short cooling down, and then I helped getting some eights and fours off our trailer and into the boat house. After that, I did a 5km slow run. From our boat house to the boat house of the other rowing club, turn around at their entrance gate, and run the same way back. It’s almost exactly 5k.
My sons were doing stairs running at the dam:
Fifteen times in various ways (skipping one step, one one leg, jumps, etc). It’s a hellish workout.
By sanderroosendaal • Uncategorized • 1 • Tags: concept2, erg, lactate test, OTE, rowing, training