Oct 4 2015
Sunday: Head Race Simulation
We slept in and had an extensive breakfast. Scrambled eggs, bacon, freshly pressed juice and all.
After coffee, Romana and I headed to the lake. We cleared the boats off our little trailer, rigged the single, and parked the trailer. Then Romana went to the erg room to do a steady state 3x15min erg, and I headed to the lake to do my weekly 6km hard distance.
Only a little of wind, and no chop. Ideal conditions. My usual 6km course with a turn would feature head wind in the first half, and tailwind in the second. A nice variation.
Unfortunately, a sailing race was planned for today. This is the sense of humor of the Brno Dam. When there are rowing races, there is strong wind, high waves and generally unrowable conditions. When there are sailing races, there is no wind, and the contestants just float around on a flat lake, legs up, doing nothing.
The sailing race course was laid out in such a way that I couldn’t do my usual 6km course on the lake. It would bring my straight through the field and along the boat with the referees. I wasn’t curious to hear their reprimands. Hugging the shore wouldn’t help either.
So I decided to go on the canyon. With a couple of sharp turns at the entry to the canyon, this would be a good mirror steering exercise. Here is a map showing how twisty this part of the river is:
I overtook a tourist ferry about 500m before the turn. On the way back, in the headwind, there was a motor boat in front of me. When I approached to about 50m of them, they suddenly opened the gas and sped away from me, leaving me in their wake. With rocky and steep banks on both side, especially in the twisty bit, this created a lot of heaving waves which slowed me down.
A good head race simulation anyway.
|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|01803|10:25|02:53.4| 19.2 | 128 | 139 |09.0|warming up
|00999|04:11|02:05.6| 25.9 | 158 | 169 |09.2|km 1
|01001|04:13|02:06.4| 25.3 | 170 | 172 |09.4|km 2
|00999|04:12|02:06.2| 25.6 | 175 | 177 |09.3|km 3
|01001|04:46|02:22.8| 25.0 | 171 | 176 |08.4|turn & km 4
|00997|04:38|02:19.4| 25.7 | 173 | 175 |08.4|km 5
|00985|04:35|02:19.6| 25.9 | 172 | 175 |08.3|km 6
|01888|11:30|03:02.7| 17.7 | 134 | 175 |09.3|cooling down
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1803_____|_10:25____|_2:53.4|128|19.2|9.0|warmup
5982_____|_26:35____|_2:13.3|170|25.6|8.8|Main set
1888_____|_11:30____|_3:02.7|134|17.7|9.3|Cool down
9673____|_48:30____|_2:30.4|153|22.3|8.9|_Total
Oct 5 2015
Today should have been a rest day. Unfortunately, I only found out 6km into the session.
I had a meeting-free gap in my calendar between 3pm and 6:30pm, so I used it to
Yes, when I turned after 5.5km I noticed that my legs were quite empty after the sprinting on Saturday and the head race simulation on Sunday. I even felt a little light in the head. So on the way back I took down the intensity even more and just focused on making nice strokes.
According to RIM (Rowing In Motion), I succeeded:
Check factor and stroke efficiency values are among my season’s best for the 18-20spm range. Catch duration and Catch efficiency are similar to my usual values.
Looking at the heart rate graph one may wonder if this “Extensive Steady State” or “Compensation” but I would say it was the second best thing to do after taking a complete rest day:
The steering practice in the twisty bit was pretty good given the conditions:
This was entirely steered in the rear view mirror, which was not easy today because the sun was already low and the water was nice and flat, and thus a perfect mirror. Combined with the green and gold of the tree leaves both the real part and the mirror in the water, I was having trouble seeing the water surface in the rear view mirror, let alone finding the point to steer to. Basically my entire field of view was filled with very beautiful autumn colors, but that makes it impossible to distinguish between the right bank inner turn point I want to steer to and the left bank outer turn in the background.
Perhaps on the race, coming Saturday, it will be easier, as the river Morava has grassy banks.
By sanderroosendaal • Uncategorized • 4