Oct 18 2016
Tuesday: 60 minutes Steady State
Today the schedule asked for 60 minutes of steady state and I decided to do it as a just row with no breaks, and do Wolverine Plan L4 style rate changes to kill the time.
I was also listening to Glitch, a Dutch language podcast:
Gitch is an unpredictable podcast on conceived matters. With hands-on guests from the world of design, media and technology. We discuss the magic of making: fundamental doubts and straightforward convictions. Always at the sharp interface of man and machine.
Glitch: smart insights from real people. 100% cheese-talking-marketers free.
I found out that during Steady State it helps if the podcast is in my native language. It takes just slightly less effort to row and focus on the stroke rate and Watts, and listen at the same time.
Time went by surprisingly quickly.
I took it slightly easier than yesterday, especially in the beginning:
Workout Summary - media/20161018-192655-sled_2016-10-18T19-45-37ZGMT+2.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|14342|60:05.0|02:05.7|20.7|145.1|166.0|11.5
W-|14346|60:05.0|02:05.7|20.7|144.8|166.0|11.5
R-|00000|00:00.0|00:00.0|00.0|000.0|166.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02358|10:00.0|02:07.2|19.8|128.0|140.0|11.9
02|02361|10:00.0|02:07.1|19.8|138.0|145.0|11.9
03|02383|10:00.0|02:05.9|20.6|142.5|160.0|11.6
04|02404|10:00.0|02:04.8|21.4|152.3|159.0|11.2
05|02399|10:00.0|02:05.1|20.9|151.2|166.0|11.5
06|02441|10:05.9|02:04.1|21.7|156.7|166.0|11.2
I have been fiddling with the interval statistics on rowsandall.com. The intervals are better now, but the Pie chart has the wrong numbers. The percentages are right, though. Will look at the pie chart tomorrow.
Lactate measurement after 60 minutes of easy L4: 1.1 mmol/L.
This plit shows the Work per Stroke for the entire session, as a function of stroke rate. You can see three groups of data points (each point is one stroke). The 24spm efforts are a fourth, smaller group. So for 18spm (more like 19) 20spm (more like 20.5spm) and 22spm, Work per Stroke is roughly constant between 550 and 600 J. For the 24spm, it is higher, clearly above 600J. I didn’t feel the 1 minute intervals at 24spm as particularly heavy, but I guess I was subconsciously comparing them to the harder strokes at the lower rates, i.e. the top parts of the stroke blobs on the chart.
Here is the power histogram for the row.
I have been taking more erg strokes in the past 2 weeks, so I start to have a good data set. Here is the stroke blob for the past month:
Tomorrow: The October CTC, a hard 10k row.
Oct 19 2016
October CTC – A season’s best by default
It was easy to expect a season’s best. With all the splashing around in boats, I hadn’t done a serious hard 10k since the start of the erg “year” on May 1.
Normally, I do a 6k around this time of the year, as a baseline to measure progress against through the winter. But then the PaddyPower October CTC came along, a straight 10k, so I changed my plans. I will do the 6k in a few weeks time. I consulted my pace predictor:
The blue line predicted a 1:54.0 pace, the green line even suggested a 1:53.1 pace. Given that my PB from last March is 37:45.4, which is 1:53.3 pace, I figured I would definitely be closer to 1:54, if not even slower. So I started conservatively, at 1:56 pace, and gradually turned up the heat as the row went along.
The 1:56 pace in the beginning meant that I fell into a low stroke rate groove, which I didn’t like. I always feel that I am tiring the legs too much, and if I could lighten up and rate up slightly, and row this pace at 25spm insteady of 23/24spm, I would arrive at the half way mark fresher. But somehow this is a very difficult thing to do on fresh legs.
The hardest part with between 7km to go and 3km to go. After that I set smart intermediate targets. I arrived at the 3km to go mark with a 1:55.5 average pace, and I tried to get the average down by one tenth at a time, taking something between 500m and 700m for each tenth.
Of course I did manage to rate up as the row continued. Here is the stroke cloud:
I basically moved from the left part of the cloud to the right part as time passed by.
And just because we can calculate it, I will throw in a histogram as well:
By sanderroosendaal • Uncategorized • 2 • Tags: 10k, concept2, ctc, erg, OTE, rowing, SB, training