Apr 30 2015
Last day to complete the nonathlon: 1km SB
Last day to do the last nonathlon distance: the 1000m.
I had about 3 hours left when I sat down to do it. No panic, though. I knew I could do a 1000m in under three hours.
I also knew I wouldn’t beat my PB. We had some visitors from the US yesterday evening and we had to taste some Moravian wine … 😳 Followed by a long working day, and a 1km attempt too short after dinner. It would be hard to come close.
So the plan was to take 10 strong strokes after the start, then settle on 1:40 and keep it as long as possible.
Workout Summary - Apr 30, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|01000|03:20.4|01:40.2|347.9|33.5|175.4|183.0|08.9|10.4
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|00100|00:19.0|01:35.0|408.3|37.9|137.8|160.0|08.3|10.8|
02|00100|00:20.0|01:39.8|352.3|33.1|170.8|175.0|09.1|10.7|
03|00100|00:20.0|01:40.2|347.8|29.9|176.2|177.0|10.0|11.6|
04|00100|00:20.1|01:40.5|345.0|35.8|178.8|180.0|08.3|09.6|
05|00100|00:20.0|01:40.0|350.2|33.0|180.3|181.0|09.1|10.6|
06|00100|00:20.1|01:40.7|342.8|32.8|181.9|182.0|09.1|10.5|
07|00100|00:20.2|01:40.8|341.6|32.7|182.6|183.0|09.1|10.4|
08|00100|00:20.2|01:41.0|340.2|32.7|183.0|183.0|09.1|10.4|
09|00100|00:20.4|01:41.9|331.3|32.4|183.0|183.0|09.1|10.2|
10|00100|00:20.4|01:42.2|327.7|35.2|182.8|183.0|08.3|09.3|
920 nonathlon points. Mission accomplished
So according to nonathlon, my 500m is my best SB with 930 points, followed by my 1000m with 920 points, then the rest. My worst SB according to nonathlon is my 60 min effort with 904 points.
According to the Concept2 ranked pieces, my 5km SB is my best at 92nd percentile. The 1000m is among the worst with 84th percentile.
I also tried to fit a “Paul’s law” like curve through my SB data. The fit gave a 4.8 seconds split increase per doubling of the distance. My 500m, 6k, 60min and half marathon are on the fitted curve, while my 1km and 2km are slower. That kind of corresponds to my feeling. I should be able to do faster times on the 1km and 2km. By about 2 to 5 seconds.
Something to try for next Erg season.
May 18 2015
Trailer thoughts & 1km trial
Trailer Thoughts
Last weekend there was a frenzy of activity on our club, because we were host to three Prague clubs visiting Brno for the youth regatta. As our club’s chairman and I were enjoying a cup of coffee on the balcony overlooking the club grounds and the lake, the best place for smart-ass comments and other wisdom from Masters rowers, our eyes fell upon this neat little trailer:
Our club owns a big trailer, which needs to be towed by a driver with a “big” driving license (class E in CZ, not sure if this makes sense on the other side of the pond). I have been thinking about buying a small trailer which can be towed by a normal car, for towing around doubles and singles, for example for our Masters races, or when our youth has to go to Prague for some selection races, or for a mini training camp at the end of the winter, where we would load a few pairs and singles and find a place where the ice has already melted.
This particular trailer caught my attention because the smart design. It can carry 9 boats, with space for 3 fours on the top. The oar container is long enough to fit long oars. We asked the owner about the price and it doesn’t sound too expensive.
So my mind is now racing through the options, because I see a win-win situation for the club and myself:
I lend money to the club to buy the trailer. The club pays me back in two years (without interest). Pros: I don’t have the burden of ownership. Contra: I have to coordinate with the club about who uses it, when.
Club buys it itself. Contra: Club needs to invest in boats and in the boat house.
Any other thoughts?
Today’s training
Today’s training was “limping on two purposes”. I thought yesterday’s training in the eight would be steady state, which would have made sense given it was the first proper training together. It turned out to be a 20 strokes on, 15 strokes off affair at stroke rates between 28 and 38. Hm.
Normally Monday is for fast intervals in the single, but I really have the feeling I need to work on technique. On the other hand, I didn’t do the planned “hard 1km” on Saturday.
So a funny compromise was born. I did a hard 1km after 7km of steady state.
|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|01999|11:17|02:49.3| 20.6 | 136 | 160 |08.6|warming up
|04958|27:07|02:44.1| 20.0 | 146 | 165 |09.2|steady state - technique
|00997|03:49|01:54.8| 30.2 | 171 | 177 |08.6|1km
|01073|06:45|03:08.7| 19.9 | 140 | 176 |08.0|steady state - technique
|01268|07:16|02:51.9| 19.9 | 138 | 146 |08.8|cooling down
Short summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1999_____|_11:17____|_2:49.3|136|20.6|8.6|warmup
7028_____|_37:41____|_2:40.9|147|21.0|8.9|Main set
1268_____|_07:16____|_2:51.9|138|19.9|8.8|Cool down
10295____|_56:14____|_2:43.9|144|20.7|8.8|_Total
I noticed that the RIM app meter counter gave me 10.7km, while I was sure it was closer to 10. The numbers I am giving here are from the RIM app, but after I recalculated the distance rowed using the coordinates from the TCX file. It was still 15m more than what I recorded on the Garmin, but that’s close enough. Both Garmin and RIM recorded a 3:49 time for the 1km. Happy with that. Conditions were cross/slight tail wind and some waves in the second 500m. I would have liked to rate up a bit more, but I was focusing on technique and nice long strokes, and that was a higher priority.
I want to be sub 3:40 in neutral weather as a stretch goal.
By sanderroosendaal • Uncategorized • 3 • Tags: 1000m, lake, OTW, RIM, rowing, rowinginmotion, single, training