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unrotated

Apr 18 2016

1k Season’s Best

We are a few days into the second half of April, so little time left to complete all the Nonathlon challenges, and the CTC.

Today, I scheduled a 1k PB attempt. The PB is 3:19.2. First, a Fletcheresque warming up. I never remember the exact Fletcher stroke rates and durations, but roughly 20 minutes with a few bursts should do it. The rule is that you start sweating a bit.

figure_1

Then, on to the 1k.

figure_1_1k

figure_2-1k

Interesting to see that my drive length is well over 1m40 today. I thought 1m35 was more normal for me.

Here are the statistics

Workout Summary - sled_2016-04-18T20-32-35ZGMT+2.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|01000|03:21.0|01:40.6|32.2|174.2|182.0|09.3
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
00|00209|00:39.6|01:34.6|33.2|151.7|175.0|09.6
01|00194|00:38.4|01:39.3|31.4|177.7|179.0|09.6
02|00203|00:40.5|01:39.6|31.2|180.7|182.0|09.7
03|00198|00:39.8|01:40.5|31.7|181.4|182.0|09.4
04|00196|00:39.9|01:41.9|33.3|181.0|182.0|08.9
06|00000|00:01.7|00:00.0|33.0|180.0|180.0|00.0

That adds up to 3:19.6 for the real 1k. I still have to perfect my algorithms to get the exact statistics from the Painsled stroke data. Here is the proof:

unrotated

First 500m no issues, but then I started to have difficulties and saw the occasional 1:41. In the final 250m I tried to short slide and rate up, but somehow it didn’t happen. I had a few strokes at 1:42. The very last stroke even was a 1:45 one.

Well, it’s the first 1k, at the start of the sprint race season. I should really do a PB attempt some time in June.

Then I did a 5k gentle cooling down at 2:05-2:10 pace.

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figure_1

Apr 16 2016

In the double

The sun was shining today. The tourist season has started, which means that these guys did a first celebrational round of the lake this morning:

Brno tourist boats. Rowing club Lodni Sporty in the background

Also the electric boat rental has started. We had the first incident this morning where a coxed four with our 13/14 year olds got rammed by a young couple (holding a baby!) in an electrical rental boat. According to our trainer, the tourists suddenly changed course. We have a broken oar and one of our rowers has bruised ribs. Unfortunately, the kids and their trainer didn’t realize they should have treated this as an insurance incident, so we’ll end up paying for the repairs ourselves.

The sailing club had a race for their kids.

We went out in a double. Lenka and Iva rowed next to us in their double and both boats did a lot of technique drills.

figure_1 figure_1-2


Workout Summary - 2016-04-16-1014.TCX_o.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|11024|66:43.0|03:01.6|16.5|119.6|149.0|10.0

 

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025

Apr 16 2016

Some more race pictures (Hořín, Czech Long Distance Championships)

030
Lenka on the left, taking over and being taken over

 

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062
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img_0808.jpg

Apr 15 2016

Test blog – posted from phone app

Testing 1 2 3


Bla di Bla

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2speed

Apr 15 2016

The 2 speed test again

So today I did the 2 speed test again. I did it on March 17 and on February 26. First, a 20 minutes warming up:

figure_1

Then the first 1k, at “head race pace”:

1kmb

Did that in 265W, 3:39.3. Lactate was 5.0 mmol/L after one minute, 4.6 mmol/L after 3 minutes.

Twelve minutes of gentle rowing at 2:12 pace. Then the “hard” 1k.

1kmb2

Hard it was. Max heart rate 184, average heart rate 178. My original plan was to hold 1:41 pace. I had difficulties from 600m to go and I even saw a 1:49 at one point. Lactate reading was 8.4 mmol/L, one minute after the row, and 8.6 mmol/L three minutes after the row.

2speed

The top blue line are today’s results. No wonder I was struggling during the second 1k. I have never seen so high lactates.

I have difficulty interpreting the lactate test results. I guess I will have to reread the lactate guru’s bible. One thing I notice is that I am working in the “elbow” of the lactate curve. Any small shift of the elbow to the left or right, or a slight increase in steepness of the right-hand side will have a very noticeable effect on the lactate curve. Here is my 10′ step test from the end of the fall:

lactate2

The light blue line is an extension of the >200 W points. For the 318W that I pulled today, that line is at 10 mmol/L.

Next week, I plan to do a 1k OTE erg to get a good score in for the nonathlon, before the erg season ends. I guess I will approach this 1k attempt with fear, after this result. After that 1k, I may have to think hard about the effectiveness of the training that I am doing.

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©

Apr 15 2016

Migration from WordPress.com to WordPress.org

Hi all

A short housekeeping announcement. This morning, I have migrated my blog from rowsandall.wordpress.com to blog.rowsandall.com. Yes, I have my own domain now.

I am now running the blog on wordpress.org. Things are slightly different. I managed to migrate the blog posts. I miss a few comments that were made during the migration, though. So if you feel strongly about your comment, made yesterday or today, please repeat it.

Otherwise, wordpress.com is redirecting you from the old site to the new one. So you should have found me here without problems.

I am still trying to get the site theme right. Things are slightly different here, and I am working my way through it. But I think the site is usable right now.

Followers should have migrated, but the support at wordpress.com sent me this:

It is important to note that once a blog moves off of WordPress.com, its followers will only receive new posts in their WordPress.com Reader; they will no longer receive email notifications. To counter this, you can make a new post on your site to advise your WordPress.com followers to subscribe by email to your site if they wish to continue receiving email notifications. Email-only subscribers will still receive email notifications, as they always have.

So there you go

.

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figure_2wind

Apr 14 2016

Windy Intervals – and a small step towards quantitative rowing

Wind predictions (from windfinder.com) for the Brno lake for today:

Morning: 5 m/s (max 11) – 3 Beaufort

Afternoon: 8 m/s (max 10) – 5 Beaufort

So the decision was easy, given that our lake can be choppy already at 2 m/s, depending on the wind direction. I will row in the morning. Today’s session was a 24×45″/R60″ at 29-30spm.

Indeed, when I arrived there was a fierce wind blowing down the lake. Chop was not too bad though.

Workout Summary - 2016-04-14-0718.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|07703|37:02.0|02:14.2|28.3|167.8|174.7|08.7
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02015| 11:01 |02:44.0|18.3|145.0|156.0|10.0 | Warming Up
02|00200| 00:45 |01:52.5|29.4|153.0|170.0|09.1 | Tailwind
03|00198| 00:45 |01:54.0|28.0|168.0|174.0|09.4
04|00200| 00:45 |01:52.4|29.4|170.0|176.0|09.1
05|00196| 00:45 |01:55.1|30.7|168.0|175.0|08.5
06|00199| 00:45 |01:52.8|29.4|169.0|176.0|09.0
07|00200| 00:45 |01:52.4|30.6|171.0|178.0|08.7
08|00173| 00:45 |02:10.5|29.3|168.0|176.0|07.9 | Headwind
09|00177| 00:45 |02:06.8|29.4|171.0|178.0|08.0
10|00174| 00:45 |02:09.5|28.0|174.0|179.0|08.3
11|00175| 00:45 |02:08.6|28.0|174.0|178.0|08.3
12|00178| 00:45 |02:06.5|29.3|174.0|179.0|08.1
13|00181| 00:45 |02:03.9|30.7|174.0|180.0|07.9
14|00197| 00:45 |01:54.2|29.4|169.0|177.0|09.0 | Tailwind
15|00000| 00:45 |0000:00|30.6|172.0|176.0|00.0 | GPS error
16|00000| 00:45 |0000:00|24.0|170.0|174.0|00.0 | GPS error
17|00193| 00:45 |01:56.5|29.4|164.0|173.0|08.8
18|00194| 00:45 |01:56.0|29.3|169.0|177.0|08.8
19|00186| 00:45 |02:00.6|28.0|169.0|174.0|08.9
20|00169| 00:45 |02:12.9|28.0|165.0|174.0|08.0 | Headwind
21|00177| 00:45 |02:06.9|29.3|172.0|176.0|08.0
22|00176| 00:45 |02:07.9|28.1|171.0|176.0|08.4
23|00173| 00:45 |02:10.1|28.0|170.0|177.0|08.2
24|00174| 00:45 |02:09.1|29.3|170.0|176.0|07.9
25|00179| 00:45 |02:05.2|30.7|173.0|179.0|07.8
26|01619| 08:01 |02:28.8|20.1|150.0|158.0|10.1 | Cooling Down

It was a nice session. In interval 15, the XGPS160 decided to stop. This external GPS is nice. It saves phone battery power, is more accurate and has a higher data rate than the in-phone GPS, but it has it’s glitches. In interval 16, I got massively waked by a bunch of water quality scientists in a fast motor boat. I saw them launching on the bank when I turned after interval #7. When I rowed down the lake again, they were speeding up the lake. They take water quality and other scientific measurement at various buoys on the lake, but they clearly don’t understand how to be a good skipper.

Here are the graphs. They are slightly different today.

figure_1wind.png

figure_2wind.png

figure_3wind.png

What’s going on? I have added some rowing physics to the python plots to create a Power plot. The power plot takes into account the wind direction and strength, and that also enabled me to calculate what pace I would have had in windstill conditions. The whole thing is massively experimental, but so far it works. To get the wind effect, I had to estimate the drag factor of a rowing shell. I used these data from Kleshnev:

kleshnev2.JPG

They are fits to a very old data set collected by Klaus Filter. I couldn’t find the original data. Some more data (or perhaps the same data in a different representation) were found on the Australian Nielsen Kellerman website. I used that to tune the drag constant to achieve realistic results in my calculations. Here is the reproduction of the top left picture of Kleshnev:

kleshnev3

I had to create a shielding equation for the bigger boats. My data will be more reliable for the single. Anyway, you can see very clearly what every rower knows. Headwind slows you down more than tailwind speeds you up.

I did my calculation using an average wind direction and speed for the entire outing. If I mounted a wind meter on the boat, I could even have processed instantaneous wind.

For now I had to rely on data from nearby weather stations. It was interesting to see that those that are closest to the lake reported windstill (less than 1 m/s) weather for the time of my row. I definitely know that this is not the case. Here is the SportTracks report:

sporttracks.JPG

I suspect those people have their weather station in their nice garden surrounded by trees. Definitely not representative for what happens on a large body of water.

At the same time Brno airport (LKTB) reported about 6 m/s, but that was on the other side of the town. But it is in line with the wind prediction by windfinder.com.

In the end I did my calculations for a 2.5 m/s wind and a wind direction of 290 degrees. Produced credible results, given that I estimate that the headwind cost me about 10 seconds of pace.

Anyway, all this is just theoretical rambling. I would have to get a wind meter, mount it on my boat, and start measuring. Not sure if I will do that … they already consider me a nutcase right now.

I just find it interesting … and I like Physics.

 

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