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Training diary and random remarks around my rowing
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Svejk

Nov 26 2017

To Belgrade! To Belgrade!

The training plan called for action:

  • Hard 10k

The only problem is that the virus that has been with me at least since Thursday, has now established itself in full. From 4am, I haven’t slept well. I have a headache, a runny nose, and the slightest exercise makes me sweat.

But I am stubborn and always hope for a miracle.

Or something like. Before the row, I spent some time looking at my erg CP curve:

This one predicted a something between 1:54.5 and 1:55.5 pace should be achievable.

First, I did a 2k warming up. Then I set off for the main event. I started conservatively, and allowed myself to slow down instead of speed up if things were going bad.

First three kilometers were pretty fine. I managed to get a good rhythm at 26spm and rowed a 1:56 pace, seeing 1:55 frequently. With 6k to go I decided to check what would happen if I pushed a bit.

So now I was rowing 1:55 pace, frequently seeing 1:54. I was ready to slow down if things started to feel difficult.

The problem was, I went from “all fine” to “I need to stop” in the course of 5 strokes. I just stopped.

I drank a bit, then paddled a bit. Then I tried to row out the piece at a 2:01 pace, but I couldn’t.

I was disappointed and frustrated, and in order to at least do something with that stupid CP curve, I dialed up a 1 minute interval on 1 minute rest, the idea being to go full out in the second 1 minute interval and move the CP curve for the shorter durations.

I had difficulty holding 1:36.

At least I moved the CP curve:

I am wondering though if this weak performance is due to the virus or I am just in worse shape. Two years ago seemed to be my peak. I rowed PBs on every hard row I did.

Tomorrow morning I will leave to Belgrade. Like the good soldier Svejk: “To Belgrade! To Belgrade!”

For those who don’t know, the story of the good soldier Svejk was written shortly after World War I by the Czech humorist Jaroslav Hasek. It is a classic story of the ‘little man’ fighting officialdom and bureaucracy with the only weapons available to him – passive resistance, subterfuge, native wit and dumb insolence. Entangled in red tape, pushed around by police, doctors, clergy and officers, and ever obliging, the good soldier (once discharged as a certified idiot) proceeds toward the crowning achievement of his military carreer — to be captured by his own troops.

Here is the English translation of what I am referring to:

Only two days remained before Svejk would have to appear before the draft board.

During this time Svejk made the necessary preparations. First he sent Mrs. Müller to buy an army cap and next he sent her to borrow the wheelchair from the confectioner around the corner – that same one in which the confectioner used to wheel around in the fresh air his lame and wicked old grandfather. Then he remembered he needed crutches. Fortunately the confectioner still kept the cruthches too as a family relic of his old grandfather.

Now he only needed the recruit’s bunch of flowers for his buttonhole. Mrs. Müller got those for him too. During these last two days she got noticeably thinner and wept from morning to night.

And so on that memorable day there appeared on the Prague streets a moving example of loyalty. An old woman pushing before her a wheelchair, in which there sat a man in an army cap with a finely polished Imperial badge and waiving his crutches. And in his buttonhole shone the fresh flowers of a recruit.

And this man, waving his crutches again and again, shouted out to the streets of Prague: ‘To Belgrade, to Belgrade!’

He was followed by a crowd of people which steadily grew from the small group that had gathered in front of the house from which he had gone out to war.

Svejk could see that the policemen standing at some of the crossroads saluted him.

At Wenceslas Square the crowd around Svejk’s wheelchair had grown by several hundred and at the corner of Krakovska Street they beat up a student in a German cap who had shouted out to Svejk: ‘Yes! Down with the Serbs!’

At the corner of Vodickova Street mounted police rode in and dispersed the crowd.

When Svejk showed the district police inspector that he had it in black and white that he must that day appear before the draft board, the latter was a trifle disappointed; and in order to reduce the disturbances to a minimum he had Svejk and his wheelchair escorted by two mounted police all the way to the Sharpshooters’ Island.

The following article about this episode appeared in the Prague News:

A CRIPPLE’S PATRIOTISM

Yesterday afternoon the passers-by in the main streets of Prague were witnesses of a scene which was an eloquent testimony to the fact that in these great and solemn hours the sons of our nation can furnish the finest examples of loyalty and devotion to the throne of the aged monarch. We might well have been back in the times of the ancient Greeks and Romans, when Mucius Scaevola had himself led off to battle, regardless of his burnt arm. The most sacred feelings and sympathies were nobly demonstrated yesterday by a cripple on crutches who was pushed in an invalid chair by his aged mother. This son of the Czech people, spontaneously and regardless of his infirmity, had himself driven off to war to sacrifice his life and possessions for his emperor. And if his call: ‘To Belgrade!’ found such a lively echo on the streets of Prague, it only goes to prove what model examples of love for the fatherland and the Imperial House are proffered by the people of Prague.’

By sanderroosendaal • Uncategorized • 4 Comments • Tags: 10k, concept2, erg, fail, hard distance, OTE, rowing, training

Capture

Nov 26 2017

Cold & Windy & Rough & Wet & Totally worth it

Saturday was take two in the Quiske pod experiment.

Actually, it was a full gear row.

  • My new GoPro Session.
  • Quiske Pod.
  • Android phone running RowP app.
  • Empower Oarlock.
  • NK SpeedCoach GPS 2
  • My new Polar OH1 heart rate arm band

[amazon_link asins=’B074KG6G5Q’ template=’ProductAd’ store=’rowingdata-20′ marketplace=’US’ link_id=’b8fae544-d2a0-11e7-8510-2d3a202874ce’]

Add a bottle of water and that is a lot of kit to carry to the boat house. Surely, it took some time to prepare the boat and the sculls. About 15 minutes.

I was the only fool rowing outdoors. The rest of the club was in the erg room.

There was quite a strong wind, and there was a lot of chop on the lake, so I decided to row on the river:

The GoPro happily filmed for the first 40 minutes. Unfortunately, I discovered later that DashWare doesn’t run on my updated Windows 10 notebook. It seems that this piece of very useful software is starting to become obsolete. There are no updates to fix these kind of issues. I spent more than an hour browsing web fora with suggestions on how to fix, but nothing worked.

[amazon_link asins=’B01LZTLCFX’ template=’ProductAd’ store=’rowingdata-20′ marketplace=’US’ link_id=’c6690123-d2a0-11e7-b794-df960680a5f0′]

So here is a 20 minute interval without metrics:


As you can see from the video it was cold and wet but I thoroughly enjoyed it. This part of the river is beautiful in any weather conditions.

The Quiske measurements turned out well, and I wrote a separate post about them on the Analytics blog.

The final 2k, crossing the lake, was quite rough. The wind had become stronger, and I had a lot of water in my boat. It is a great feeling when an ice cold wave breaks on your forestay, throwing water all over your back and behind.

I did really enjoy the warm shower at the club.

By sanderroosendaal • Uncategorized • 5 Comments • Tags: OTW, rowing, single, steady state, training

20171124_153631

Nov 25 2017

Friday – Steady State in the single

On Friday, I left home early for an exciting row.

[amazon_link asins=’B074KG6G5Q’ template=’ProductAd’ store=’rowingdata-20′ marketplace=’US’ link_id=’5e9d5082-d1f5-11e7-8043-935241a97083′]

I was going to try out my new OH1 optical heart rate arm band on the water. Plus, I was going to test the updated RowP app with the Quiske Sensor. More about the latter on a separate blog post on analytics.rowsandall.com.

Despite leaving early, I lost some precious time. When I arrived at the club, I realized I didn’t have the keys to the boat house, so I had to drive home to fetch them. That cost me more than 30 minutes, and with the early darkness that was a problem.

The row was great but I had to return early to avoid darkness.

Oh, and regarding the OH1 arm band? I like it. I was completely unaware that I was wearing it. I am looking forward to never having to adjust a chest strap on the water again! I have rowed many kilometers with a chest strap on my hips.

By sanderroosendaal • Uncategorized • 0 Comments • Tags: OTW, river, rowing, single, steady state, training

21361

Nov 25 2017

Tuesday to Thursday – concerts and parties

Thursday

Tuesday – I went to a concert. Somebody already put a short video from it on Youtube:


Wednesday – Romana’s birthday. Other things to do than exercise.

Thursday – this would be a bad day to train again. I had a party at work. In the end, I decided to cycle to work, then take a taxi home from the party, which was in a pub in the village of Turany, close to the office.

At work, I discovered that I had forgotten my wallet at home. So no ID, no money, no bus ticket.

That changed the plans a little bit. I rode to the party on the bike, and after the party, I rode home. So the total for the day is a bit more: 35km, I estimate.

The party was big fun. We have our own employee band and they played really well. They played so well, that at the end of the party the police arrived. This being a bunch of engineers, they commented that the municipal police has no authority to end our party, and suggested we continue for another 30 minutes until the State Police arrive.

Being their boss, and without ID, I didn’t think this was a great idea. The pub owner shared my thought. So we ended the party. Then I rode my bike home. I didn’t bother to change clothes, so I rode in my party outfit, without heart rate measurement.

By sanderroosendaal • Uncategorized • 0 Comments • Tags: crosstraining, cycle, party, training

99254263-B533-4AE4-A737-DBF6CEAA257E

Nov 20 2017

Trail Runs!

Friday

On Thursday, I just about managed to do my two meetings, and then I took my team to a nice dinner in Phoenix. We had New Mexican food in Richardson’s, and it was great. The only issue is that we were already quite full after the appetizers. The portions are huge.

On Friday morning, my colleague and I drove to the Desert Vista Trailhead. We had about 40 minutes between sunrise and having to go back to the hotel to have breakfast and go to work. My colleague went on a short hike, and I ran for 22 minutes, then turned around and ran back.

It was still dark when we set off, and I had to use my cellphone “torch” function to avoid breaking a leg on the irregular trail surface. Next time I should remember to take my LED head lamp with me.

Great! Four PRs on Strava. Basically because I hadn’t run this particular trail. It was short, but great!

First time I ran with my new Polar OH1 optical heart rate arm band. I used it in standalone mode. I liked the comment that Polar Flow made after syncing the device:

[amazon_link asins=’B074KG6G5Q’ template=’ProductAd’ store=’rowingdata-20′ marketplace=’US’ link_id=’dc11080c-ce18-11e7-8692-8913092425a9′]

I also had the device switched on during the drive back to the hotel, so you can also see my recovery curve there. Note that I had forgotten to set correct maximum heart rate, and this definitely wasn’t Tempo and Maximum training.

Then on to work. Lots of meetings, some of them up in Deer Valley, some of them on the other side of Phoenix, on Sky Harbor Circle, so some zipping up and down the I17 was involved as well. As you can see from the picture above, it was cloudy, and it even rained a bit, but still the weather is great, coming out of Minneapolis (or Brno).

Just before sunset, we managed to get in a hike up to Pinnacle Peak, so that was some light exercise as well, but mainly a way of showing my colleague a little bit of the beauty of Arizona. It is his first time in the US, and we didn’t have time to do much sightseeing, so at least Pinnacle Peak.

Saturday

Good news. My flight wasn’t as early as I thought, so there was plenty of time to do another trail run. I drove to Desert Vista Trailhead again, but this time I did a loop that I was familiar with.

It was a little faster than I had remembered, so I added a little back and forth on the same trail as Friday to complete at least 60 minutes. It was sunnier than on Friday, but it was colder and more windy, about 15 degrees C.

This is a nice run. It is not possible to run fast in the desert, because of the irregular trail surface, but there are short climbs that get your heart rate up, and the views are great. In the beginning you have a fantastic view of the city of Phoenix, and then you turn a corner and you feel like you are the only person on the planet.

At one point all the birds began to sing, and then they suddenly stopped. Perhaps some morning ritual.

This time I was running with both the Tickr X connected to my Garmin Forerunner and the Polar OH1 connected to the Polar Beat app. I wanted to compare the performance of the two heart rate monitors, and see if there is any downside on using the optical heart rate monitor. Here is a quick comparison chart. I took a TCX from Polar Flow and did the same for the data on Garmin Connect. Those sites are the first destination of the data from the respective devices. Of course I don’t know what data mangling they do, but I thought it was better than downloading both workouts from Strava.

I am quite satisfied with the result. Actually, the Tickr has some problems in the beginning (I didn’t moisten the chest belt before putting it on), and for those first few minutes I believe that the OH1 is more accurate. When you look in detail, you see some slight differences between the two sensors, but on the scale of a workout (and that is what I am interested in) this is negligible. All the features that I am looking for are there (quick rise when running up hill).

On Saturday afternoon I flew back home. First flight was PHX – JFK and it was great. We took a route over Flagstaff and I could see the Grand Canyon, Four Corners, and I recognized all the places we had visited on our RV vacation in the US.

The flight from JFK to Amsterdam was delayed by 2.5 hours, so I suddenly had a long overlay in Amsterdam. I used it to eat some haring. Something you can only get in The Netherlands, perhaps an acquired taste, but it is great:

Then the afternoon flight to Prague, where I discovered that my colleague’s check bag had made it but mine hadn’t, which was interesting given the fact that we had walked over to the transfer desk at Schiphol and made sure that our bags were on the same flight as ours – at least in “the system”.

After a two hour taxi ride I was home at 9pm.

By sanderroosendaal • Uncategorized • 0 Comments • Tags: cross-training, running, trail run, trail running

644D6740-764D-4500-9A07-FE44D7CB938A

Nov 20 2017

Mixed Bag Training

Today I followed the training prescribed for our club’s Masters group:

  • Warming up 2500 meter
  • 4×10 minutes, 4 minutes rest. Rowed as 4/3/2/1 minutes at 20/22/24/26 minutes
  • Cooling down for a total of 16km

Sounded good. A bit more intensive than plain steady state but nothing I couldn’t handle in my jet lagged state.

After a 2500 warming up I programmed the PM to 10 min intervals with 4 min rest and set off to do the first interval. The phone rang in the middle of that. It was the KLM guy announcing that he would deliver my bag in five minutes. Good timing. Right in the rest period. I continued rowing and the rest I went in front of the house, right as the guy turned into our street. I got the bag, thanked him, signed a piece of paper, and got back to my erg cave. There was still 2 minutes rest to go, but the PM5 had lost the connection with my heart rate monitor, so I had to reset the monitor and start again.

rowing workout chart

  Workout Summary - media/20171120-2001110o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02462|14:00.0|02:50.6|201.6|22.2|135.2|170.0|07.9
W-|02319|10:00.0|02:09.3|203.5|21.9|139.9|170.0|10.6
R-|00146|04:00.0|13:42.6|118.0|23.1|015.5|170.0|01.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00962|04:00.0|02:04.7|177.7|20.2|129.7|142.0|11.9
01|00563|03:00.0|02:39.9|200.8|21.6|132.7|145.0|08.7
02|00524|02:00.0|01:54.6|232.0|24.0|157.2|166.0|10.9
03|00271|01:00.0|01:50.6|257.4|26.0|167.7|170.0|10.4

Here are the three other intervals:

rowing workout chart

    Workout Summary - media/20171120-2000500o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08890|42:00.0|02:21.7|181.9|22.0|150.5|173.0|09.6
W-|07422|30:00.0|02:01.3|197.4|22.2|152.8|173.0|11.2
R-|01474|12:00.0|04:04.3|144.2|22.8|147.9|173.0|00.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00959|04:00.0|02:05.1|176.0|20.3|134.2|148.0|11.8
01|00757|03:00.0|01:58.9|208.6|22.9|156.0|159.0|11.0
02|00526|02:00.0|01:54.0|236.5|24.7|164.6|169.0|10.7
03|00242|01:00.0|02:03.8|187.9|21.1|169.6|171.0|11.5
04|00949|04:00.0|02:06.4|173.2|20.5|141.5|152.0|11.6
05|00737|03:00.0|02:02.1|192.3|22.1|155.1|160.0|11.1
06|00512|02:00.0|01:57.1|217.7|24.2|162.1|166.0|10.6
07|00267|01:00.0|01:52.4|245.7|26.1|169.0|173.0|10.2
08|00947|04:00.0|02:06.8|175.2|20.5|144.9|153.0|11.5
09|00746|03:00.0|02:00.6|199.3|22.3|159.4|163.0|11.2
10|00512|02:00.0|01:57.1|217.8|24.1|164.9|168.0|10.6
11|00267|01:00.0|01:52.4|245.2|26.0|169.0|173.0|10.3

On SoundCloud, I chose a “running” workout music playlist and it worked out really well. Minimalistic music with a strong beat. Gets you into a light trance and makes the time go by fast. Here is the link.

By sanderroosendaal • rowing • 2 Comments • Tags: concept2, erg, OTE, rowing, steady state, training

laktaat

Nov 20 2017

Lactate test results

I a little behind in blogging because of a business trip. Last Monday, I received the results of Saturday’s lactate testing. Here is the curve.

Lactate Curve

So if one takes 2.0 mmol/L as the upper boundary for steady state, I should do my steady state below 211.7 W (1:58 pace on the Concept2 erg). That is quite high. I would have to do an extended test to prove it, but I believe I should be below 200W.

In my understanding (and I am not a physiologist), the steady state pace is a pace at which the lactate concentration reaches a plateau after a certain duration. So ideally, one would do steady state training and measure lactate every twenty minutes or so. If lactate reaches a plateau, in a next session I would go slightly higher and measure lactate again. Repeat until I find an intensity at which lactate levels don’t stabilize.

This is nice in theory, but doesn’t work in practice. If the training is effective, the steady state lactate level could be a moving target as my body gets more efficient in eliminating lactate at higher power levels. This is not such a big problem though. At one point, I would find a measurement at which the lactate level does increase, and after I find that, steady state would mean anything below.

A bigger issue is that every day is a different day, and depending on accumulated stress, fatigue and/or sleep deprivation, my body will react differently. Two seasons ago, I used lactate measurements very frequently, and I found days on which my lactate level jumped above 2.0 mmol/L at light efforts, while a few days later it remained around 1.5 mmol/L for a similar power. I also found that the perceived effort was an excellent indicator for this. Discussing with some Olympic rowers, I found that this is common for people who have been training intensively or for a long time. You learn to recognize the signals of your body.

Talking about feeling. When I did the lactate test a week ago, I proclaimed that I “felt” that my Lactate Threshold was at 235W. The test shows it is at 247W, assuming my lactate threshold occurs at 4.0 mmol/L, so a slightly higher value.

Interestingly, Joe Friel claims here that this level 1:52 could be maintained for about an hour. Here is my CP chart for the erg:

I didn’t put any short efforts in there, so the curve is definitely inaccurate below 100 seconds, and the long row was a failed attempt at a 1 hour PB, so I may be able to go faster. The 2k prediction given by this curve is a 7:00.9 effort, which is close. For the 10k, it predicts a 1:54.5 pace, which I think is accurate, given the last fast 10k I did on the erg, on October 19, 2016, at 1:54.4 pace. So, I don’t think I will be able to hold 247W (1:52.3 pace) over one hour. Actually, my best one hour effort is at 218W (1:57 pace) in 2015, and I put my FTP value at 225W.

Perhaps a difference between cycling and rowing.

By sanderroosendaal • Uncategorized • 2 Comments • Tags: FTP, lactate, lactate test, LT, threshold

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