Apr 15 2016
Apr 15 2016
The 2 speed test again
So today I did the 2 speed test again. I did it on March 17 and on February 26. First, a 20 minutes warming up:
Then the first 1k, at “head race pace”:
Did that in 265W, 3:39.3. Lactate was 5.0 mmol/L after one minute, 4.6 mmol/L after 3 minutes.
Twelve minutes of gentle rowing at 2:12 pace. Then the “hard” 1k.
Hard it was. Max heart rate 184, average heart rate 178. My original plan was to hold 1:41 pace. I had difficulties from 600m to go and I even saw a 1:49 at one point. Lactate reading was 8.4 mmol/L, one minute after the row, and 8.6 mmol/L three minutes after the row.
The top blue line are today’s results. No wonder I was struggling during the second 1k. I have never seen so high lactates.
I have difficulty interpreting the lactate test results. I guess I will have to reread the lactate guru’s bible. One thing I notice is that I am working in the “elbow” of the lactate curve. Any small shift of the elbow to the left or right, or a slight increase in steepness of the right-hand side will have a very noticeable effect on the lactate curve. Here is my 10′ step test from the end of the fall:
The light blue line is an extension of the >200 W points. For the 318W that I pulled today, that line is at 10 mmol/L.
Next week, I plan to do a 1k OTE erg to get a good score in for the nonathlon, before the erg season ends. I guess I will approach this 1k attempt with fear, after this result. After that 1k, I may have to think hard about the effectiveness of the training that I am doing.
By sanderroosendaal • Uncategorized • 6 • Tags: concept2, erg, lactate, OTE, rowing, test, testing
Apr 15 2016
Migration from WordPress.com to WordPress.org
Hi all
A short housekeeping announcement. This morning, I have migrated my blog from rowsandall.wordpress.com to blog.rowsandall.com. Yes, I have my own domain now.
I am now running the blog on wordpress.org. Things are slightly different. I managed to migrate the blog posts. I miss a few comments that were made during the migration, though. So if you feel strongly about your comment, made yesterday or today, please repeat it.
Otherwise, wordpress.com is redirecting you from the old site to the new one. So you should have found me here without problems.
I am still trying to get the site theme right. Things are slightly different here, and I am working my way through it. But I think the site is usable right now.
Followers should have migrated, but the support at wordpress.com sent me this:
It is important to note that once a blog moves off of WordPress.com, its followers will only receive new posts in their WordPress.com Reader; they will no longer receive email notifications. To counter this, you can make a new post on your site to advise your WordPress.com followers to subscribe by email to your site if they wish to continue receiving email notifications. Email-only subscribers will still receive email notifications, as they always have.
So there you go
.
By sanderroosendaal • Uncategorized • 4
Apr 14 2016
Windy Intervals – and a small step towards quantitative rowing
Wind predictions (from windfinder.com) for the Brno lake for today:
Morning: 5 m/s (max 11) – 3 Beaufort
Afternoon: 8 m/s (max 10) – 5 Beaufort
So the decision was easy, given that our lake can be choppy already at 2 m/s, depending on the wind direction. I will row in the morning. Today’s session was a 24×45″/R60″ at 29-30spm.
Indeed, when I arrived there was a fierce wind blowing down the lake. Chop was not too bad though.
Workout Summary - 2016-04-14-0718.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|07703|37:02.0|02:14.2|28.3|167.8|174.7|08.7
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02015| 11:01 |02:44.0|18.3|145.0|156.0|10.0 | Warming Up
02|00200| 00:45 |01:52.5|29.4|153.0|170.0|09.1 | Tailwind
03|00198| 00:45 |01:54.0|28.0|168.0|174.0|09.4
04|00200| 00:45 |01:52.4|29.4|170.0|176.0|09.1
05|00196| 00:45 |01:55.1|30.7|168.0|175.0|08.5
06|00199| 00:45 |01:52.8|29.4|169.0|176.0|09.0
07|00200| 00:45 |01:52.4|30.6|171.0|178.0|08.7
08|00173| 00:45 |02:10.5|29.3|168.0|176.0|07.9 | Headwind
09|00177| 00:45 |02:06.8|29.4|171.0|178.0|08.0
10|00174| 00:45 |02:09.5|28.0|174.0|179.0|08.3
11|00175| 00:45 |02:08.6|28.0|174.0|178.0|08.3
12|00178| 00:45 |02:06.5|29.3|174.0|179.0|08.1
13|00181| 00:45 |02:03.9|30.7|174.0|180.0|07.9
14|00197| 00:45 |01:54.2|29.4|169.0|177.0|09.0 | Tailwind
15|00000| 00:45 |0000:00|30.6|172.0|176.0|00.0 | GPS error
16|00000| 00:45 |0000:00|24.0|170.0|174.0|00.0 | GPS error
17|00193| 00:45 |01:56.5|29.4|164.0|173.0|08.8
18|00194| 00:45 |01:56.0|29.3|169.0|177.0|08.8
19|00186| 00:45 |02:00.6|28.0|169.0|174.0|08.9
20|00169| 00:45 |02:12.9|28.0|165.0|174.0|08.0 | Headwind
21|00177| 00:45 |02:06.9|29.3|172.0|176.0|08.0
22|00176| 00:45 |02:07.9|28.1|171.0|176.0|08.4
23|00173| 00:45 |02:10.1|28.0|170.0|177.0|08.2
24|00174| 00:45 |02:09.1|29.3|170.0|176.0|07.9
25|00179| 00:45 |02:05.2|30.7|173.0|179.0|07.8
26|01619| 08:01 |02:28.8|20.1|150.0|158.0|10.1 | Cooling Down
It was a nice session. In interval 15, the XGPS160 decided to stop. This external GPS is nice. It saves phone battery power, is more accurate and has a higher data rate than the in-phone GPS, but it has it’s glitches. In interval 16, I got massively waked by a bunch of water quality scientists in a fast motor boat. I saw them launching on the bank when I turned after interval #7. When I rowed down the lake again, they were speeding up the lake. They take water quality and other scientific measurement at various buoys on the lake, but they clearly don’t understand how to be a good skipper.
Here are the graphs. They are slightly different today.
What’s going on? I have added some rowing physics to the python plots to create a Power plot. The power plot takes into account the wind direction and strength, and that also enabled me to calculate what pace I would have had in windstill conditions. The whole thing is massively experimental, but so far it works. To get the wind effect, I had to estimate the drag factor of a rowing shell. I used these data from Kleshnev:
They are fits to a very old data set collected by Klaus Filter. I couldn’t find the original data. Some more data (or perhaps the same data in a different representation) were found on the Australian Nielsen Kellerman website. I used that to tune the drag constant to achieve realistic results in my calculations. Here is the reproduction of the top left picture of Kleshnev:
I had to create a shielding equation for the bigger boats. My data will be more reliable for the single. Anyway, you can see very clearly what every rower knows. Headwind slows you down more than tailwind speeds you up.
I did my calculation using an average wind direction and speed for the entire outing. If I mounted a wind meter on the boat, I could even have processed instantaneous wind.
For now I had to rely on data from nearby weather stations. It was interesting to see that those that are closest to the lake reported windstill (less than 1 m/s) weather for the time of my row. I definitely know that this is not the case. Here is the SportTracks report:
I suspect those people have their weather station in their nice garden surrounded by trees. Definitely not representative for what happens on a large body of water.
At the same time Brno airport (LKTB) reported about 6 m/s, but that was on the other side of the town. But it is in line with the wind prediction by windfinder.com.
In the end I did my calculations for a 2.5 m/s wind and a wind direction of 290 degrees. Produced credible results, given that I estimate that the headwind cost me about 10 seconds of pace.
Anyway, all this is just theoretical rambling. I would have to get a wind meter, mount it on my boat, and start measuring. Not sure if I will do that … they already consider me a nutcase right now.
I just find it interesting … and I like Physics.
By sanderroosendaal • Uncategorized • 8 • Tags: intervals, lake, OTW, rowing, training, wind
Apr 12 2016
OTW Steady State
Mirror flat water this morning. I copied the workout from yesterday, but for time reasons I had to skip the final 12 minute interval.
A little problem with the XGPS160. I have noticed that it works perfectly if you switch it on while CrewNerd is already running. My natural behaviour is to attach the XGPS160 to the boat and switch it on while still on the dock. I only switch on CrewNerd when I am already sitting in the boat and on the water. I need to remember to do it in the right order. This led to noisy data and suspicious pace values in the first two intervals (especially in the second one, which apparently I had rowed in 1:56 average pace.
I also suspect that the system doesn’t work well when other apps using GPS position are running in the background (like Waze, in this case).
Workout Summary - 2016-04-12-0726.CSV
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|13271|59:52.0|02:16.7|19.1|148.2|157.2|11.5
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|01345| 05:55 |02:11.6|17.8|125.0|139.0|12.8 | warming up
02|02721| 12:00 |02:12.3|18.9|149.0|160.0|12.0 | interval 1
03|03089| 12:00 |01:56.4|19.7|156.0|166.0|13.1 | suspicious
04|02502| 12:00 |02:23.9|20.3|160.0|167.0|10.3 | interval 3
05|02513| 12:00 |02:23.2|20.1|159.0|166.0|10.4 | interval 4
06|01101| 05:57 |02:41.9|17.8|140.0|145.0|10.4 | cooling down
Here is a map of the row from Strava, from the CrewNerd app:
You can see the straight line for the third and fourth intervals, after I had reset the XGPS160, and the wobbly line from the first and second intervals, before the reset.
Here is the same segment as recorded by the Garmin Forerunner:
The colorful plots:
By sanderroosendaal • Uncategorized • 3 • Tags: lake, OTW, rowing, single, steady state, training
Apr 11 2016
Tame Session – new mesocycle
No time to go rowing OTW. First day of a new 5 week mesocycle. Maintaining base fitness, continuing with endurance power and then slowly gearing up for the 1000m sprint race season.
For the non-rowers: What we call sprint is a 4 minute effort.
Anyway, today I eased into the first week of the new cycle. A light endurance session of about 60 minutes. Decided to row it as 5×12 minutes and use the “Wolverine Plan” rate ladders to keep me busy.
I love Painsled. Nice export of stroke data to CSV files. I was curious to see what the rate ladders would do with my stroke length, average force, drive time and recovery time. It turned out to be no surprise. The recovery time is varied, all other parameters staying roughly the same.
Workout Summary - sled_2016-04-11T19-28-49ZGMT+2.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|14428|62:12.0|02:09.4|20.2|141.8|157.0|11.5
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
00|02861|12:03.3|02:06.4|19.9|134.1|147.0|11.9
04|02876|12:07.0|02:06.4|20.0|138.7|148.0|11.9
08|02869|12:07.1|02:06.7|20.0|142.9|153.0|11.8
12|02890|12:07.3|02:05.8|20.4|146.9|157.0|11.7
16|02914|12:07.7|02:04.9|20.8|146.4|155.0|11.5
By sanderroosendaal • Uncategorized • 7 • Tags: concept2, erg, OTE, painsled, rowing, steady state, training
Apr 16 2016
Some more race pictures (Hořín, Czech Long Distance Championships)
By sanderroosendaal • Uncategorized • 3 • Tags: head race, race, rowing