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Training diary and random remarks around my rowing
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Jun 6 2015

Morning run

   On the way to Prague to the races. Staid at my mother in law in Ostresany. Went for a short run in the morning. At 7 am it was already very hot, so it really was a short run. Saw about 20 hares and a pair of pheasants. 

I will just be a spectator this weekend. Two weeks ago, when I had the issue with my back, I gave up my seat in the eight. Now of course I am regretting that. Still it was probably a wise decision. 

I will be in the crowd this afternoon, beer in hand, watching “my” eight win!

Yesterday afternoon UPS delivered the Trigger Point Therapy Workbook. I have been reading it in the train. Eager to try out but need to get a tennis ball.  

By sanderroosendaal • Uncategorized • 5 • Tags: running

Jun 5 2015

A couple of 500m on video

Videos are uploading. They are from the training described in this blog:

 

|Start|Stop_|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|00000|02161|02161|13:05|03:01.6| 18.4 | 143 | 160 |09.0|warming up
|02161|02660|00499|01:56|01:56.3| 30.4 | 169 | 184 |08.5|#1
|02660|03216|00557|03:00|02:41.7| 19.6 | 161 | 183 |09.5|rest
|03216|03713|00496|01:56|01:56.9| 27.7 | 175 | 183 |09.3|#2
|03713|04146|00433|03:01|03:29.1| 18.8 | 157 | 184 |07.6|rest
|04146|04644|00498|01:58|01:58.4| 28.7 | 173 | 186 |08.8|#3
|04644|05089|00445|03:00|03:22.3| 18.8 | 158 | 186 |07.9|rest
|05089|05586|00498|02:11|02:11.6| 26.7 | 179 | 187 |08.5|#4
|05586|06117|00530|03:00|02:49.7| 20.1 | 172 | 186 |08.8|rest
|06117|06615|00499|02:12|02:12.4| 27.1 | 180 | 186 |08.4|#5
|06615|07099|00483|03:00|03:06.3| 19.0 | 160 | 186 |08.5|rest
|07099|07599|00500|02:00|01:59.9| 27.8 | 176 | 184 |09.0|#6
|07599|08074|00475|03:19|03:29.4| 18.9 | 160 | 184 |07.6|rest
|08074|10028|01954|13:48|03:31.9| 19.7 | 146 | 166 |07.2|cooling down

By sanderroosendaal • Uncategorized • 4 • Tags: 8x500, lake, OTW, rowing, single, training, video

500mspm

Jun 5 2015

A number of times 500m – hard training

Wednesday

Preparation for the visit of our company’s president in full swing. Went to dinner with the President and a few other people in the evening. No time for training. Temperatures in Brno: 32 degrees C.

We had a nice private ride in the Honeywell tram:

Honeywell Tram 004 Honeywell Tram 003

Thursday

Good review with the President. Very useful and time well spent, but of course exhausting, high energy, and once he was on his way to his next destination, I needed to relax a bit. Finished some chores and then headed for the lake.

I didn’t feel very energetic so I binned the original plan to do a 4x1000m. Somehow, 8x500m at 3 minutes rest looked much more achievable, so I settled for that.

It was still above 30 degrees when I pushed off from the dock a little before 5pm.

The 500ms felt lousy. Also, there was some wind and there were a lot of motor boats and sailing boats on the lake so there was chop combined with wake, which made for awful rowing. Not happy at all.

I lowered the rate drastically in the 2 headwind 500ms that I did and I stopped after 6 intervals. Rowed back feeling tired, but at least I had done some sort of session.

I was shocked when I saw the colorful graphs. I didn’t realize there was so much red. Not sure what’s going on. Perhaps it just getting used to the high temperatures. Definitely this was a “hard work with little reward” session.

500mspm 500ms

I did shoot video. Will upload once I have time.

By sanderroosendaal • Uncategorized • 3 • Tags: 8x500, OTW, rowing, single, training

12KMRUN

Jun 3 2015

ἄριστον μὲν ὕδωρ – trail run

12KMRUN

My boat is still in Hodonín.

I have ordered my own trailer.

I went running this morning. Just a slow run. I call this course ἄριστον μὲν ὕδωρ after the name of one of the fresh water springs around the highest point. A few fallen trees blocking the path.

https://connect.garmin.com/modern/activity/792702106

|Tstart_|Tstop__|Dist_|Time_|_Pace__|_SPM___|avg HR|max HR|Remarks
|00:01.0|32:06.0|05632|32:05|05:41.8| 76.7 | 153 | 177 |climb
|32:06.0|04:05.0|06051|31:59|05:17.1| 77.4 | 150 | 164 |descent

Ordered the Trigger Point Therapy Workbook. Thanks for the tip, Boris (dr3do.me). Will be nice reading material for the weekend.

By sanderroosendaal • Uncategorized • 7 • Tags: running, steady state, training

IMG-20150531-WA0024

Jun 2 2015

A few pictures from Saturday’s race

By sanderroosendaal • Uncategorized • 0 • Tags: double, OTW, race, rowing

dubbelspm

Jun 2 2015

Annual test and steady state

Steady State

On Monday we rigged our double and Romana and I took it for a leisurely 6km steady state. Just recreational speed:


dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1969_____|_10:01____|_2:32.6
|118|19.4|10.1|warmup
2932_____|_13:43____|_2:20.3
|140|18.8|11.4|Main set
0988_____|_06:22____|_3:13.4
|121|17.6|8.8|Cool down
0096_____|_03:11____|_16:36.7
|117|18.1|1.7|rest meters
5984____|_33:17____|_2:46.9
|128|17.4|10.3|_Total

dubbelspm

dubbelHR

Testing Day

This morning I went for the annual medical checkup. It’s still not compulsory but I find it interesting.

Morning urine: OK

Blood: Waiting for lab results

Fat: 7.9% (0.1% more than a year ago). A bit more fat on the belly and on the thighs. All within the measurement error if you ask me.

Weight: 71.8kg (0.2kg more than a year ago)

Lung vital capacity: 5.45 L – exceeding last year’s value by 2% but I believe this is all in the measurement error. Anyway, I was told it is a good value.

The doctor recommended to see a physio more often (well I never go, so perhaps I should start) because of some hard spots in my back muscles. Also she recommended to strengthen my lats. Funny, one would think that rowing would strengthen them.

Should do more stretching as well.

Blood pressure before exercise OK. Electrocardiogram OK.

Then it was time for the spiro test on the cycle. Before the test, I asked what my last year’s results were. Apparently I stopped at 355W and 182 bpm heart rate. OK. Challenge.

I reached 370W, at roughly the same HR (don’t remember by “heart” now, so will have to wait for email with test results).

But the doctor didn’t like that I had a slightly high blood pressure at one point during the exercise. Also they didn’t like how long it took (10 minutes) to drop. Hm.

So I bought this beauty, the Omron M6 AC, and will measure regularly:

Arriving at work, I had two cups of strong coffee, than sat down and measured myself. Values were OK. I think the high values during the test were an anomaly, or perhaps some fatigue, or “white coat hypertension”. The doctor asked if I had stress at work. 🙂

Difficult to judge how stressful their work is, but it looked more relaxed than what I do. 🙂 🙂

Anyhow, will keep measuring and looking forward to the complete test results.

What stresses me out is that my single is still in Hodonín. I agreed to have it on the second trailer load, assuming that he would turn around to pick up the remaining boats on Monday evening or Tuesday morning, but this didn’t happen. God knows when he will pick them up. It’s time to buy that small trailer.

I wrote the manufacturer today. I am ordering the same trailer that I saw. Just adding one small cross-beam on the midde layer, to make it easier to carry doubles and pairs. See the yellow dot:
vlek_pricka

By sanderroosendaal • Uncategorized • 6 • Tags: double, lake, rowing, steady state, test, trailer, training

Jun 1 2015

Where I row: Prýgl

Greg wrote a blog “where I row”. Here is my version of it.

https://goo.gl/maps/6GrPk

http://en.wikipedia.org/wiki/Brno_Reservoir

This is the Brno dam, nicknamed “Prýgl”, and the label “Brno 221” is the place of our rowing club.

This lake has 2 rowing clubs. Ours, CVK Brno, on the left bank, and Lodni Sporty Brno (where Miroslava Knapkova started rowing) on the right bank, roughly where you see the “384” road number sign on the map.

We have a 2km Albano lane system with the finish in Rakovec, at the south end of the lake. Between April and July, the two outer buoy lines are up, with the other lane dividers resting on the bottom of the lake. The lane dividers are up only during the main race, the International Youth regatta, in May. In the off season there are no buoys, but everybody knows where the 2km regatta course is.

On the lake itself you can row 3km without turning. Traffic patterns are agreed between the two rowing clubs, basically one way traffic from start to finish (north to south) on the regatta course and keeping the left (nude beach) side to go from the north end of the lake to the start of the regatta course, return traffic travels south to north along the entire right bank of the lake. For us, left-bankers, the traffic is a little more complex. Launching from our dock, we are supposed to cross over to the right bank and then follow the usual traffic. From the regatta course finish there is also a one way lane back to the club.

Our youth is rowing back and forth on the 500m in front of our dock for safety reasons.

Alternatively, we can go up the windy river through a very nice forest canyon up to the Veveri castle and beyond, all the way up to the barrage at Veverska Bityska. This part is not allowed for “sports”, so we get into debates with the police sometimes, when the anglers call them. In my mind, we are “recreation”. 😉

The lake itself is shared with swimmers, sailing boats, tourist ferries, dragon boats, and electrical boats. Gasoline motor boats are forbidden, with the exception of rowing coach launches.

The tourist ferries are big and mean and they don’t respect rowers much, but they follow a set traffic pattern and we are constantly on the lookout for them.

The lake is a major recreation area, and this creates some hazards on hot summer days. Swimmers don’t understand they shouldn’t be swimming in the Albano lanes so they mix with rowers training at full speed. Nobody except the rowers understand the traffic patterns, so we are constantly navigating around small boats filled with people drinking beer.

A slight wind, especially from the northwest, is able to create a mean chop. There are many days when we cannot send out the youth to train. Experienced rowers go into the sheltered river canyon on such days, but sometimes the waves are too high to make it to the entry to the canyon.

By sanderroosendaal • Uncategorized • 0

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