Rowsandall

May 4 2016

Under the weather & CTC

Monday was a planned rest day. Already on Sunday I started to feel bad, then I had a really bad night. Headache. Sore throat. Still went to work. Had a difficult day, surviving on aspirin and willpower.

So I worked from home on Tuesday and decided to skip the rowing session in order to get fully recovered. I already felt much better. Still sniffing and sneezing but no more headache, and able to concentrate on work. Business dinner in the evening which I survived without too much damage.

I am not ill very often, and when I catch the cold, it is usually this very intensive but short affair. Somehow I relate this to my physical fitness. When I trained less, these illnesses were much milder, but they carried on longer. I like it better this way.

Today, Wednesday, I definitely felt I could do a workout. The plan called for something intensive, short, with little rest. So a good day to try this month’s CTC:

May 2016 – The Sub 7 Triple 7 Long and Short of it

This challenge was chosen by SUB7
Row
777m / 223m / 777m / 223m / 777m / 223m / 777m / 223m
With 7 minutes total rest spread however you like between the reps.
The first rep from a standing start the others how you choose
Record the time taken for the total 4000 metres.The simplest way to split the rests is one minute between each rep.

I decided to do the rest in a bit more fancy way:

777m, 30 seconds rest
223m, 90 seconds rest
777m, 30 seconds rest
223m, 95 seconds rest
777m, 35 seconds rest
223m, 100 seconds rest
777m, 40 seconds rest
223m, done

I had no idea about pacing but 2k pace seemed a good idea. It wasn’t of course! I guess I should be able to hold 2k pace (or faster?) when in good shape, but recovering from a cold is not the same …

And here are the colorful plots.

There is something special about these pictures. Although they look like the ordinary Python stuff I have been using recently, these ones are made online on my website rowsandall.com, which runs Python and creates the plots for you.

In fact, one of the plots was made directly from the iPhone, using painsled’s export to Google Drive and Safari browser’s capability to upload files from Google Drive. Here’s my website on the iPhone during the process:

CTC 004 — Selecting the file from Google Drive

CTC 005 — Ready to upload and create a Pie Chart at the same time

CTC 006 — The upload succeeded and the pie chart was made

Here are some screenshots from a Desktop Brower:

uploada — Uploading the CTC to the website

After the upload I can edit the details and create new charts

addedchart — I have created the Pie chart as well

I have built in synchronization functionality with the Concept2 Logbook. Right now it works with their Development/Testing server. Once the application is more mature, I will ask them to allow to upload to their production server.

warminguponc2 — The warming up as it appeared on Concept2’s test logbook server

After all this, the images are on my website, ready to be linked to blog or forum posts. Drop me a note if you are interested and want to be part of the testing!

By sanderroosendaal • Uncategorized • 3 • Tags: common cold, concept2, ctc, erg, ill, OTE, rowing, training

May 1 2016

Saturday & Sunday

Saturday

In the double with Romana. We were basically coaching the girls who are rowing their second outing in the pair. I must say I am impressed. They don’t go fast yet, but the boat seems to move in a very good way. There is no stopping and starting. The idea is to give them another discipline to compete in. They are not the top single scullers, but in the pair they could row a few more finals. For us, it was rowing with a lot of stops. We did a few 10 stroke intervals and a race start to prepare for next weekend.

The weather was gorgeous:

After the row, I gave the double a good wash. Now it is shining clean.

Sunday

Cross-training day. There was some work to do at the rowing club, so I rode there on the bike. We loaded the old dock on the trailer, then drove it to our river club house, and put it together on the river, replacing the old (small) river dock which will be transferred 2km upstream as a launch dock for races.

It all went well, but I was a little afraid the 4x400kg iron frames would damage our boat trailer:

We also were a little nervous that we would hit the trolley bus cables in the street where our river clubhouse is located. We had a few tens of centimeters to spare, luckily.

Here are the rides. First, a longer way from home to the club house. 45 minutes:

Then, a 20 minute ride between our club’s two locations:

And finally a 30 minute ride home:

I think that’s enough training for today. Cycling is interesting. It’s low heart rate stuff but the climbs can destroy your legs.

By sanderroosendaal • Uncategorized • 2 • Tags: cross-training, cycling, rowing

Apr 29 2016

4x2km in interesting conditions

What was interesting about the conditions? It was sunny weather when I departed from home just before 7, and about 3 degrees above the freezing point. By the time I arrived at the lake, it was zero and there was a thick fog. From our dock, I couldn’t see the other bank. Luckily, it cleared up a bit so I could go out.

The planned training was a 4x2km row. Last time I did this was in Racice: See this blog post. Then I managed an average pace of 2:14.9 on two minutes rest. With a sparring partner.

Today I decided that I wanted it to be bit more intense and thus I extended the rest to 5 minutes. Even with the extended rest this session is still “intensive steady state”, or perhaps “threshold”, or “L2” or “endurance power” training, depending on which training paradigm is yours.

Another interesting thing about the conditions: It is funny how it can be foggy but still there is a distinct headwind and tailwind effect at the same time. The water was something between choppy and ripples.
Workout Summary - 2016-04-29-0731.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|11795|56:31.0|02:22.5|23.5|159.5|171.0|09.0 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|02452| 13:31 |02:45.2|18.9|136.0|163.0|09.6 02|02000| 08:23 |02:05.8|26.1|168.0|175.0|09.1 | tailwind 03|02000| 09:09 |02:17.5|25.6|173.0|177.0|08.5 | headwind 04|02000| 08:32 |02:08.1|26.3|172.0|178.0|08.9 | tailwind 05|02000| 09:09 |02:17.3|26.3|172.0|179.0|08.3 | headwind 06|01343| 07:47 |02:54.0|17.6|136.0|154.0|09.8

So that’s a 2:12.2 average for the 2km intervals. Not bad. The pace variations in the plot are probably more due to the wind variation, but still I think I noticed an effect of focusing on technique. I need to reach long but at the same time sit straight and strong. Then I get the same pace with less effort than when I row sloppily.

It wasn’t easy to do after a business trip. I almost bailed out after three intervals, being just 1km away from the club, but then I decided that training effect is more important than producing “impressive” pace and rowed the final headwind 2km.

By sanderroosendaal • Uncategorized • 4 • Tags: 4x2km, lake, OTW, rowing, single, training

Apr 28 2016

Hotel Fitness #BrusselsTribute

Arrived to Brussels on Wednesday afternoon. First time I go through the airport after the attacks. The main staircase connecting the different levels is still as on March 22, so to reach the train station I had to go through the car park, down a level, walk through the bus station and take a rear entrance to the trains. Later, I heard trains are only running since Monday. On the way, I passed a couple of these banners:

This morning I took the metro to the meeting, passing through the Maalbeek station. Everything is back to semi-normal, but one thinks about the events. Soldiers everywhere make you aware that things are not normal. I wish things get back to normal one day.

Before that, I did 30 minutes of extensive endurance using the “Random”, “Hills” and “Hills” programs of a treadmill, elliptical, and bike in the hotel fitness, respectively. That was followed by 3 rounds of an improvised strength circuit. Total time 60 minutes.

Today’s meeting was an Administrative Board Meeting, but I am not allowed to share the details with you. They are utterly boring, anyway.

I was advised to go to the airport early, because it can take up to four hours to get to your gate. I took the train again, then followed the signs to the temporary checkin area. In tents. Had to queue outside in hail before I got into the tent for the first security check. Then to another tent where I could just walk past the long queues to check luggage. Through staircase that is normally just open for personnel, and on to the main security check. Took me an hour from train station to the airport lounge, so it wasn’t so bad.

Today’s training wasn’t much but tomorrow it will be interesting. The good old 4x2km … on water.

By sanderroosendaal • Uncategorized • 0 • Tags: brussels, rowing, strength, training

Apr 27 2016

First training with Radek in the double

Tuesday was planned ambitiously, with a cycle to work and back followed by a 4x1000m session on the erg. It was too busy to go to the lake. There was a too strong wind to row anyway.

Cycled to work. At the end of the afternoon I cycled to the pub where one of my teams were having an off-site workshop. Of course they asked me to stay for dinner, which I did. Then I cycled home, and I was not in a mood to do an erg session on top of that. Besides, I had to tell Romana of my new US trip early May. :-/

Ochtendrit to work 4-26-2016, Elevation — Morning ride to work

Namiddagrit to pub 4-26-2016, Elevation — Afternoon ride to pub

Avondrit home 4-26-2016, Elevation — Evening ride home

Today Radek and I went out in the double. Time to get some kilometers together, because in less than two weeks we’ll row Slovak Open. Radek being a garden architect, this is the top season for him, and his training has suffered a bit under the overwhelming amount of customers he has. Not a problem.

It was raining lightly and the lake was mirror flat. No need to take out the wind meter. Zero meters per second.

The session was “three lakes” of 30″/60″ rest. Originally I planned for four lakes and 45″/60″ but I made a small concession to my double partner. Spent some time making phone calls before the outing, so my phone died after 28 intervals. I guess now I could tell you I did 28 more but I didn’t. Just a 1k cooling down. I did cheat in another way, though. I took my brand new low i sculls which are actually meant for the single. Made it much easier to tap down and rate up. Remarkable difference.

Workout Summary - 2016-04-27-0741.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|05519|24:06.0|01:58.7|29.6|150.1|162.6|09.5 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|02079| 10:36 |02:32.8|16.5|120.0|136.0|11.9 | Warming up 02|00137| 00:30 |01:49.5|30.0|141.0|154.0|09.1 | First lake 03|00138| 00:30 |01:47.9|30.1|149.0|162.0|09.2 04|00138| 00:30 |01:48.6|30.0|151.0|162.0|09.2 05|00137| 00:30 |01:49.3|30.0|150.0|162.0|09.1 06|00137| 00:30 |01:49.5|29.9|149.0|163.0|09.1 07|00136| 00:30 |01:50.1|28.0|148.0|161.0|09.7 08|00138| 00:30 |01:48.8|30.0|154.0|165.0|09.2 09|00140| 00:30 |01:47.4|30.0|155.0|166.0|09.3 10|00144| 00:30 |01:44.7|31.9|157.0|170.0|09.0 11|00136| 00:30 |01:50.1|28.0|145.0|158.0|09.7 | second lake 12|00138| 00:30 |01:48.4|30.0|150.0|163.0|09.2 13|00137| 00:30 |01:49.4|30.0|154.0|165.0|09.1 14|00135| 00:30 |01:51.4|28.0|153.0|163.0|09.6 15|00137| 00:30 |01:49.5|29.9|153.0|165.0|09.1 16|00000| 00:30 |0000:00|29.9|152.0|163.0|00.0 | XGPS failure 17|00137| 00:30 |01:49.4|30.0|152.0|163.0|09.1 18|00133| 00:30 |01:52.7|28.0|152.0|163.0|09.5 19|00142| 00:30 |01:45.8|34.1|156.0|172.0|08.4 20|00136| 00:30 |01:50.5|28.0|145.0|159.0|09.7 | third lake 21|00137| 00:30 |01:49.5|28.0|152.0|162.0|09.8 22|00137| 00:30 |01:49.0|30.1|151.0|164.0|09.1 23|00136| 00:30 |01:50.9|29.9|151.0|163.0|09.1 24|00134| 00:30 |01:51.8|30.0|150.0|161.0|08.9 25|00000| 00:30 |0000:00|29.9|149.0|162.0|00.0 26|00137| 00:30 |01:50.0|32.0|151.0|164.0|08.6 27|00138| 00:30 |01:48.6|32.0|155.0|169.0|08.6 28|00145| 00:30 |01:43.2|34.1|159.0|174.0|08.5

Some new pictures from Saturday’s races. I think they give a good impression of the place where I row:

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Saturday's Races

By sanderroosendaal • Uncategorized • 0 • Tags: double, lake, OTW, rowing, training

Apr 25 2016

New sculls and a hard 500

This week will be a heavy week in all aspects. First of all, I have an ambitious training hour target. On top of that, this is going to be a crazy week with off site meetings as well as business travel. Let’s see how it works out. I have it all planned from today to Sunday, but it’s a fragile construct. Also, there is heavy wind forecasted Monday to Thursday, so I may have to stick to the erg anyway, even if I can make time to go to the lake.

Today I did go to the lake. Had to unpack my birthday present. My birthday was a week ago, but the present came today.

It was a pleasure to unpack and put together. I think I am the only one who has this blade/shaft combination, but still I better mark these sculls soon.

I didn’t have time to go rowing, though. Had to race home to be on time for my 7pm call. After that, I did today’s session.

The last week of the erg season and there was one last nonathlon distance where I needed to set a time worth more than 900 nonathlon points. First, I did a 5k warming up:

Somehow these twenty minutes went by very fast. I like a fixed distance and watching the meters count down. Also, I had some stuff to think about.

Then the main, painful event. I don’t know any other way to row the 500m than to go out as hard as you can and then hope to keep the pace.

It took a bit too long to get the pace down to 1:30, where I managed to stay for a disappointingly short duration of about 2 strokes. From then on it went downhill. At 100m to go I did manage to speed up a bit, from 1:38 to 1:36.

C2 007 — A PM5. Am I a good Concept2 customer or not?

Good for 912 nonathlon points which doesn’t even make this my worst distance. Here’s the end score for this season:

After that I did a 5k cooling down:

And that was all for tonight. On Wednesday I will go out in the double. The new sculls are meant for the single, but I am considering to give them a maiden trip on the double. Otherwise I will have to wait until I return from Brussels.

By sanderroosendaal • Uncategorized • 1 • Tags: 500m, concept2, erg, OTE, rowing, training

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Apr 24 2016

Out in the eight

Recovery day. Romana’s Masters Ladies eight was missing some rowers, so I jumped in. The weather has changed a lot. It is cold and there is a strong wind blowing.

We rowed from the other side of the lake, the Lodni Sporty rowing club. Turned out the ladies had invited one other husband to replace a missing team member, so we joked that we would send out the ladies in a 6+ and we would remain in the club house. The lake really was not inviting. Cold. Choppy.

Romana stroked and I got the 4 seat. Had some difficulty to get used to the sweep stroke which is a lot shorter than how I scull in the single. I used just the Garmin watch to get data, so no stroke rate info:

Not very hard work but fun!

And here are a few more pictures of our winning girls in the double. My daughter Lenka on stroke seat:

By sanderroosendaal • Uncategorized • 0 • Tags: eight, lake, OTW, rowing, training

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Under the weather & CTC

Saturday & Sunday

4x2km in interesting conditions

Hotel Fitness #BrusselsTribute

First training with Radek in the double

Saturday's Races

New sculls and a hard 500

Out in the eight

Calendar

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