Apr 28 2015
How to earn a beer (and some nonathlon points)
I have a few days left to catch up on my nonathlon scores. For those who don’t know, the nonathlon (http://www.nonathlon.com/) is an annual erg competition where your performance is measured against an age and weight determined standard. In this way, everybody can compete against everybody. Also, it’s a good way to make sure you make do your tests on all the Concept2 ranking distances.
Unfortunately, today was a long day with business in Prague. Had to get up at 5:30 for what ended up to be a 3 hour drive (doing the final 10km in a nerve wrecking 40 minutes). Then a full day of business meetings, followed by a 3 hour drive home (doing the first 10km in 30 minutes because of an accident) through pouring rain with an outside temperature of +3C, lots of traffic in hilly countryside on a bumpy highway with lots of road construction.
Then had to bring the company car back to the office, get my own car and drive home.
I was ready to sit on the sofa and drink a beer.
Well, I might just as well do a quick row before that.
Looked up my PB (1:31.6 from 2011/2012). When I am ready to do short sprinty work, I am usually in full OTW season swing, so I rarely do these on the erg. Well, this year I want a >900 nonathlon score on all ranking distances, so I better get going.
Not sure where I would end up, but decided to just fly and see and see where I would die and how far I would have to limp home.
Warming up consisted of a brisk 2000m with a 2x 10 stroke intervals (at 1:50 and 1:40) and a 5 stroke interval at 1:33.
Dialled up the 500m. Didn’t give it much more thought, did a race start and off we go.
stroke 1: 2:05
stroke 2: 1:50
stroke 3: 1:35
stroke 4: 1:26
Now keep hanging on below 1:30 as long as possible.
That turned out to be around 300m.
Then the average pace started to creep up but until the last stroke I believed it could be a PB.
It wasn’t to be: 1:31.7. One tenth of a second above.
Still think I deserve the beer (and the sofa).
Workout Summary - Apr 28, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|00500|01:31.7|01:31.7|454.3|38.6|167.5|181.0|08.5|11.8
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|00100|00:18.1|01:30.4|473.9|39.8|130.4|155.0|08.3|11.9|
02|00100|00:17.9|01:29.7|484.3|36.8|169.2|176.0|09.1|13.2|
03|00100|00:18.0|01:29.9|481.7|40.0|177.9|179.0|08.3|12.0|
04|00100|00:18.5|01:32.4|443.1|38.9|180.3|181.0|08.3|11.4|
05|00100|00:19.2|01:35.9|396.9|37.5|181.0|181.0|08.3|10.6|
1km cooling down brought today’s total to exactly 3500m on the erg and 412km in the car. 😀 😀 😀
The result made me think about how to do the 1km attempt on Thursday. Could I do a 500m in say 1:33, then follow with a 1:43 500m and still end up with a good 1km score? I guess a better way is to do 10 strokes full out, then settle for PB pace.
Now on to register for the Slovak Championships in Piest’any. A 1km Masters 1x for me on May 10. My son Dominik will run his first race in the boy’s single (up to 12 year olds). His reaction to the news: “Yes!”
Apr 29 2015
Steady state in the double
A first row with Radek. We launched at 6, took my double “Orca” on a lake that was relatively quiet, but not entirely without chop.
Pick Drills to warm up.
There was another double on the lake, who launched together with us. As they have been training together forever, and this was the first time in ages that Radek and I sit together, we turned a little earlier to avoid rowing next to them. Rowing next to them would probably have woken up our competitive spirits and would ruin what was supposed to be a good technique / steady state workout.
Did 2x12min, which is one lake length down, one lake length up. As we had turned early and the first leg was with tailwind, I ran out of lake with 15 seconds to go. Tant pis.
| Dist_ | Time_ | _Pace__ | _SPM___ | avg HR | max HR | DPS | Remarks
| 01993 | 13:37 | 03:25.0 | 19.5 | 124 | 152 | 07.5 | warming up
| 00448 | 02:00 | 02:14.0 | 17.9 | 130 | 141 | 12.5 | tailwind, 18spm
| 00477 | 02:01 | 02:06.9 | 19.6 | 146 | 153 | 12.1 | 20spm
| 00483 | 01:59 | 02:03.3 | 20.9 | 154 | 157 | 11.6 | 22spm
| 00667 | 03:01 | 02:15.8 | 18.1 | 146 | 154 | 12.2 | 18spm
| 00470 | 01:59 | 02:06.6 | 20.2 | 154 | 159 | 11.7 | 20spm
| 00203 | 01:01 | 02:30.3 | 22.3 | 160 | 162 | 09.0 | 22spm, ran out of lake
| 00145 | 01:10 | 04:00.6 | 19.9 | 131 | 160 | 06.3 | rest
| 00440 | 01:59 | 02:15.3 | 18.2 | 137 | 148 | 12.2 | headwind, 18spm
| 00447 | 02:00 | 02:14.2 | 19.7 | 154 | 157 | 11.4 | 20spm
| 00448 | 02:00 | 02:14.0 | 21.3 | 162 | 166 | 10.5 | 22spm
| 00631 | 03:00 | 02:22.7 | 18.7 | 160 | 166 | 11.2 | 18spm
| 00446 | 02:00 | 02:14.4 | 20.2 | 164 | 166 | 11.0 | 20spm
| 00234 | 01:00 | 02:08.0 | 22.5 | 168 | 170 | 10.4 | 22spm
| 04063 | 24:29 | 03:00.8 | 18.3 | 137 | 170 | 09.1 | technique & Cooldown
Summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1993_____|_13:37____|_3:25.0|124|19.5|7.5|warmup
5393_____|_24:00____|_2:13.5|152|19.6|11.5|Main set
4063_____|_24:29____|_3:00.8|137|18.3|9.1|Cool down
0145_____|_01:10____|_4:00.6|131|19.9|6.3|rest meters
11594____|_03:16____|_2:43.7|141|18.3|10.0|_Total
On the tailwind leg, the other double seemed to be slightly faster than we, rowing about 500m behind us. On the headwind leg, even though they were doing 26spm and we did 18spm, we had the same speed. Nice!
Then we did 4km of cooling down with technique drills.
“King of the mountain” followed by “Pimanov” (aka Top Quarter)
Pause after tap-down
Square blade rowing
I asked them how it went. They were happy that they had done a “steady state” 6km at 26spm. Interesting. When I do a 6km I count it as “hard distance”. May be just a nomenclature confusion.
By sanderroosendaal • Uncategorized • 0 • Tags: double, L4, lake, pete plan, rowing, steady state, training