Aug 2 2015

Leisurely bike ride

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

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veveri2

Aug 1 2015

Veveří row and music

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.

veveri4

There was still strong wind but  relatively mild chop, so it was OK.

veveri3

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:

lughnasad-2015-uvod

veveri2

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parovkamix

Jul 30 2015

Tuesday – Thursday

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.

parovkamix

I felt slightly weird taking a club boat out with three members of the other club in town.

parovkamix2

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.

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Print

Jul 27 2015

Registered for Hazewinkel

This quad has just entered the 2015 World Rowing Masters Regatta! Hazewinkel, here we come:

Stroke rower giving instructions to crew
Stroke rower giving instructions to crew
Ready to row to the start
Ready to row to the start
Keep those blades at the same angle, guys
Keep those blades at the same angle, guys

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8x500b

Jul 27 2015

Pete Plan 8x500m in the single

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

8x500b

8x500

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ctc1

Jul 26 2015

Getting the CTC out of the way

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.

ctc2

ctc1

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dubbelzaterdag

Jul 25 2015

Last week: Party Time and Rowing

Monday

No rowing. Lots of stuff to do at work.

Tuesday

Long day at work, then to the rowing club to remove the boats from the trailer and rig them.

We had an unpleasant experience with our Wintech quad on Sunday afternoon. After Romana’s race in it, somebody informed us that some rowers from another club (not necessary to name them here) had bumped into our quad with theirs. Apparently the metal rudder construction on the hull had bumped into our boat.

We checked and discovered a nasty hole, so we went to ask the people involved.

Well, we got shouted at. Apparently it wasn’t “sportive” that we wanted them to take their responsibility for the damage. According to them our boat was in a stupid place (it was on the rack just below their boat), these things happen and it is absolutely normal that people damage other people’s boats at races and walk away without mentioning it.

The lady kept shouting at us, and wanted to give us 300 Kc for the repair “because we were so unpleasant”. We refused the 300 Kc (about 15 USD) and I went to see the race organizer.

The race organizer was very helpful, and suggested ways to resolve this if the club of the lady wouldn’t cooperate. Luckily, when I returned from that discussion, an official from that club had already approached us, apologized for the behaviour of the unpleasant lady, and offered that they pay for the repair.

So on Tuesday we were discussing the next steps. We would have to contact the Wintech rep and ask her how to carry out the repairs, to make sure the repair doesn’t impact the warranty we have on the boat, which is half a year old.

Then we opened the beer tap and fired the barbecue and had a splendid evening, celebrating the many medals our club has won in the past weekend.

Wednesday, Thursday

Alarm clock at 3am for the travel to Toulouse. Meetings in Toulouse on Wednesday and Thursday morning. Nice dinner in the town of Blagnac.

This week is turning into a rowing vacation. Not bad, relaxes the rowing mind. Also, I have a lot of work to do this week, with some deadlines coming up by the end of the month.

Friday

I couldn’t row in the early morning because of work and some car related stuff (needed to get a new battery), so I had to do it in the afternoon after work.

35 degrees C. On Friday afternoon. On such days, our lake turns into a giant swimming pool.

I took the single, and Romana went on a quad with a few ladies. Because of a logistics problem around my water bottle, I had to row without taking water with me. I did a leisurely 10km on the single. Nice rowing. Swimmers to the left, swimmers to the right. Inflatable boats. Pedal boats. Paddle boards. Kayaks. Fun. This time, I didn’t mind too much, made constant use of my mirror as well as turning my head, and slalomed between the other people.

skifvrijdag

Stroke rate around 20spm.

Back at the club, I drank a lot of water, gave my single a wash and then jumped into the lake, waiting for Romana and her quad to come back. The water in the lake was perfect, clear and a nice temperature, like swimming in a lukewarm bath.

The quad ladies arrived and joined me swimming.

Then we all hopped in the car and drove around the lake to the other rowing club. My double partner Radek was throwing a birthday party on his club. It was very nice. One of his friends is a good singer, so first she gave us a concert of two ladies singing slightly jazzy songs, accompanied by a good guitarists. Then she turned into Alanis Morissette (even looks a bit like her) and her band turned into an Alanis Morissette revival band.

In the mean time I had a few beers, some meat from the barbecue, some salad. Nice talking to friends, and looking over the lake from the other side. A nice change of perspective.

We left quite late. There was some (quite stupid) drunk naked swimming going on when we left (I wasn’t involved).

Saturday

Morning row to the castle, in the double with Romana. We saw something floating in the lake but luckily it wasn’t a drowned drunk swimmer.

We did steady state again but made it interesting by
a) rowing to the castle and beyond
b) doing Pete Plan rate ladders

dubbelzaterdag

Tomorrow: July CTC.

I made a plan that starts on Monday and ends on the World Rowing Masters Regatta in Hazewinkel.

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