Apr 26 2015
Barefoot 2000m erg season’s best & OTW 2km row
I chickened out of the 2km attempt yesterday. I wanted to do it at home, but hay fever and other excuses got in the way.
So I had to do it today. I chose to row it on an erg at the rowing club, before my row with Romana. I asked her to cheer.
I was lucky. There were a few other Masters rowers in the weights room.
Too bad I forgot to bring my training shoes. I should permanently store an old pair in my locker at the rowing club. Why not?
Well, I would row this one barefoot, then. I did a 2km warming up with a few bursts, then dialed up a 2km, took a deep breath and I was off.
Romana was chatting with the 2 guys in the weights room. What, she was supposed to cheer!
The plan was to go at 1:44-1:45 pace and see where it ends up. First 500m was without any problems, in 1:44.
Second 500m went by and I was still seeing the 6:55 predicted end time on the monitor.
The problems started in the third one. Luckily, that was about the time when Romana finally came over to stand behind me and cheer. I even saw a few 1:43s when she started to cheer me.
But it was very painful. After 750 to go I had to close my eyes.
At 500m to go I had three people cheering me. Luckily. I was very close to handing down.
Come on, 350 to go!
I was rowing with eyes closed and listening to the instructions, which were telling me to quit the 1:47s and bring back the 1:45s.
Come on, the last minute!
I started counting strokes. Lost count.
250m to go! I started counting again.
Lost count.
Last ten strokes!
Five strokes!
Collapse.
I was delighted to see a sub 7 time, but a bit disappointed after the hope giving 6:56 that I saw during the first km.
Well, as a Season’s Best I will take it! Also just above 900 nonathlon points, which was my target. Still have to do a 500m and a 1km before the end of the month.
Then we had a delightful 8km steady state in the double.
I took the picture from my home erg, transferring the result to it using the log card.
Apr 29 2015
Steady state in the double
A first row with Radek. We launched at 6, took my double “Orca” on a lake that was relatively quiet, but not entirely without chop.
Pick Drills to warm up.
There was another double on the lake, who launched together with us. As they have been training together forever, and this was the first time in ages that Radek and I sit together, we turned a little earlier to avoid rowing next to them. Rowing next to them would probably have woken up our competitive spirits and would ruin what was supposed to be a good technique / steady state workout.
Did 2x12min, which is one lake length down, one lake length up. As we had turned early and the first leg was with tailwind, I ran out of lake with 15 seconds to go. Tant pis.
| Dist_ | Time_ | _Pace__ | _SPM___ | avg HR | max HR | DPS | Remarks
| 01993 | 13:37 | 03:25.0 | 19.5 | 124 | 152 | 07.5 | warming up
| 00448 | 02:00 | 02:14.0 | 17.9 | 130 | 141 | 12.5 | tailwind, 18spm
| 00477 | 02:01 | 02:06.9 | 19.6 | 146 | 153 | 12.1 | 20spm
| 00483 | 01:59 | 02:03.3 | 20.9 | 154 | 157 | 11.6 | 22spm
| 00667 | 03:01 | 02:15.8 | 18.1 | 146 | 154 | 12.2 | 18spm
| 00470 | 01:59 | 02:06.6 | 20.2 | 154 | 159 | 11.7 | 20spm
| 00203 | 01:01 | 02:30.3 | 22.3 | 160 | 162 | 09.0 | 22spm, ran out of lake
| 00145 | 01:10 | 04:00.6 | 19.9 | 131 | 160 | 06.3 | rest
| 00440 | 01:59 | 02:15.3 | 18.2 | 137 | 148 | 12.2 | headwind, 18spm
| 00447 | 02:00 | 02:14.2 | 19.7 | 154 | 157 | 11.4 | 20spm
| 00448 | 02:00 | 02:14.0 | 21.3 | 162 | 166 | 10.5 | 22spm
| 00631 | 03:00 | 02:22.7 | 18.7 | 160 | 166 | 11.2 | 18spm
| 00446 | 02:00 | 02:14.4 | 20.2 | 164 | 166 | 11.0 | 20spm
| 00234 | 01:00 | 02:08.0 | 22.5 | 168 | 170 | 10.4 | 22spm
| 04063 | 24:29 | 03:00.8 | 18.3 | 137 | 170 | 09.1 | technique & Cooldown
Summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1993_____|_13:37____|_3:25.0|124|19.5|7.5|warmup
5393_____|_24:00____|_2:13.5|152|19.6|11.5|Main set
4063_____|_24:29____|_3:00.8|137|18.3|9.1|Cool down
0145_____|_01:10____|_4:00.6|131|19.9|6.3|rest meters
11594____|_03:16____|_2:43.7|141|18.3|10.0|_Total
On the tailwind leg, the other double seemed to be slightly faster than we, rowing about 500m behind us. On the headwind leg, even though they were doing 26spm and we did 18spm, we had the same speed. Nice!
Then we did 4km of cooling down with technique drills.
“King of the mountain” followed by “Pimanov” (aka Top Quarter)
Pause after tap-down
Square blade rowing
I asked them how it went. They were happy that they had done a “steady state” 6km at 26spm. Interesting. When I do a 6km I count it as “hard distance”. May be just a nomenclature confusion.
By sanderroosendaal • Uncategorized • 0 • Tags: double, L4, lake, pete plan, rowing, steady state, training