erg

Mar 4 2018

2x(9x500m/70″)/5min & Some Ice Speed Skating

Saturday

In the morning, I finished the work on my latest rowsandall.com release, and released it. Then I sat around waiting for bug reports to come in, but nothing happened, so I went to do the groceries. Well, I guess I had test driven this release quite thoroughly on the development server, so there was no reason to be worried.

The workout was a repeat of last Sunday:

2x(9x500m/70")/5min @ 26-27spm

Last Sunday, I had struggled but completed. Today, after a 2k warming up with a few speed bursts, everything went very smooth. My rowing cellar had a nice temperature around the freezing point. The sun was shining outside. I had no difficulties pulling just under 1:50 split:

The whole event was really quite uneventful. It is funny, how the same session can be so different. I guess this had a lot to do with two rest/travel days and an easy treadmill run that I did in the past days.

Sunday

I had planned for a steady state erg, but the weather was so nice, so we went for a walk to check the ice on a nearby pond. Robin, my youngest, got so enthusiastic to go skating in the afternoon that I decided to join him.

While the Czechs were still enjoying their traditional long Sunday lunch, we were already out on the ice. This was on purpose, because with my speed skates I need a bit of space. Still it was quite claustrophobic. A kilometer was about four loops on the small pond, and I did 15km in total. By the end, there was a small crowd on the ice, mostly playing hockey, so I had to go. Robin remained and is still enjoying the sunny winter afternoon.

By sanderroosendaal • Uncategorized • 0 • Tags: 2x9x500m, 500m, concept2, erg, intervals, OTE, rowing, speed skating, training

Feb 25 2018

Hard Work

Saturday

Saturday wasn’t hard, just a normal hour of steady state.

Sunday – intervals at 26spm

This was the hard day.

2x(500m/70″)/5min

I rowed this with Romana in the erg room of our rowing club. It was a great sunny day, just a little cold. Maximum temperature -7 degrees C and below -15 during the night. I had to Row this with sunglasses because the sun was shining in my face.

With Romana, we agreed to replace the 500m with a time based interval of 1:50 duration. This would allow us to Row this next to each other in the same stroke rate. Unfortunately, it was only during the workout Execution that we thought of rowing this on slides as a double, two ergs behind each other. Next time.

Romana confirmed my suspicions that she is in great form to break 8 minutes. I managed to row each interval above 500m.

The Power values in the chart are a bit weird. I rowed this on an erg with PM3 monitor, attached to PainSled running on the iPhone through the usb cable. The PM3 Power values during rest intervals are not updated, which confused PainSled.,

By sanderroosendaal • rowing • 0 • Tags: concept2, erg, OTE, rowing, threshold, training

Feb 8 2018

A light week?

It is clear that doing two sessions a day of cross country skiing results in a bit of accumulated fatigue. So yes, the plan for this week was to take it easy. Add a bit of action at work, where some things had gone south during my absence, plus the fact that I was alone (my wife and children had another week of downhill skiing in our mountain cottage), and the fact that I was eager to implement a few new features for Rowsandall.com and you have a recipe for an interesting week.

Saturday – Zwift in the rain

On Saturday, I did an hour on PainSled/Zwift. I chose a route up to “the volcano”. There were huge crowds of cyclists on Zwift, so it made this steady state workout more interesting,

It was raining on Zwift. It is funny how you are indoor rowing on the erg, your power is transmitted to PainSled on the iPhone through Bluetooth, and then another Bluetooth connection sends it to the Zwift app on the iPad, then over WiFi to the Zwift server and the result is a little cyclist avatar with a green shirt doing the same power as you do in a virtual world. It was raining in that virtual world, and now I have fixed in my memory that I was erging in the rain.

Sunday – running in the sun

I waved goodbye to Romana and the kids when they left for the mountains, changed into running gear and did a hilly run from our house.

It was sunny and that helped because by now I was really feeling the accumulated fatigue, and I decided that Monday would be a rest day.

Somehow, I didn’t record heart rate during the run, using the Polar OH1 and the Polar Flow app.

Tuesday – aborted threshold session

I was actually looking forward to this session, on Tuesday after work. The plan was

Warming up 2.5km
2x(1min+2min+3min+4min+3min+2min+1min)/4min Stroke Rate 26/24/22/20/22/24/26

During the beak, I decided to stop. This was much harder than I had predicted, my heart rate was too high and I couldn’t motivate myself for the second interval. Fail.

I decided that Wednesday would be another rest day.

Thursday – swim

A swimming workout in the 50m pool. In lane 3, someone offered free coaching services. Mainly technique advice, so I didn’t dare to enter lane 3. I wanted to work out.

I got a bit over 50 minutes in before I had to leave to be on time for my meeting with my Staff.

Saturday – threshold session OTE

Friday was another rest day. My morning pulse and HRV values are already going in the right direction, but I had a long working day, and I wanted to spend the evening with my family instead of working out.

Today, I did another session from the plan:

3km warming up
7x(1min+1min+1min)/3min Stroke Rate 24/26/28spm

This time all worked out well. I tried to row 240W for the first minute, 260W for the second minute and 280W for the third minute. Interestingly, the target was the hardest in the lower stroke rate, but as the session went on I was starting to feel really fatigued in the 28spm bits. Afterards, I looked at work per Stroke for the different stroke rates:

You can see that I was a bit higher in terms of work per Stroke for the higher stroke rates. This was not due to longer drive length:

No, it was just more force during the drive:

Here is the session chart:

Workout Summary – media/20180210-1021060o.csv
–|Total|-Total-|–Avg–|-Avg-|Avg-|-Avg-|-Max-|-Avg
–|Dist-|-Time–|-Pace–|-Pwr-|SPM-|-HR–|-HR–|-DPS
–|09299|42:00.0|02:15.5|191.2|23.5|158.2|179.0|09.4
W-|05700|21:00.0|01:50.5|261.7|25.6|163.8|179.0|10.6
R-|03606|21:00.0|02:54.7|086.3|20.4|150.2|179.0|04.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00821|03:00.0|01:49.6|259.9|25.5|157.1|175.0|10.8
01|00811|03:00.0|01:51.0|263.1|25.6|165.3|179.0|10.6
02|00815|03:00.0|01:50.4|264.0|25.6|165.4|179.0|10.6
03|00817|03:00.0|01:50.1|260.5|25.5|166.5|179.0|10.7
04|00814|03:00.0|01:50.6|268.1|25.6|165.3|178.0|10.6
05|00809|03:00.0|01:51.2|256.2|25.6|163.4|177.0|10.5
06|00812|03:00.0|01:50.8|259.9|25.6|163.3|175.0|10.6

Rowsandall.com sneak preview

A first look at new functionality. I am still working the user interface and some of the other stuff, but the picture shows pretty well what this is about:

By sanderroosendaal • rowing • 0 • Tags: concept2, crosstraining, erg, ergometer, light week, OTE, rowing, running, training

Jan 27 2018

You’ve unlocked colored socks

We’re going to the mountains tomorrow for a week of cross country skiing. So I went to the supermarket to stock up on chocolate and energy bars. I like to have them with me when I go on the long ski run with the kids. It is always good to have some fast sugar with you, in case some of the kids forget to take their own.

Of course I had to buy these when I saw them. I will eat a lot of them and see if they make me as fast as Ondřej Synek:

After the shopping, I did a 75 minute workout on Zwift/PainSled.

I took a few screenshots. As an OTW rower, I like to be in the outdoors, but “cycling” the erg through a virtual landscape, while interacting with other virtual cyclists, is not bad:

Tomorrow, we leave for the Jesenik mountains. I am looking forward to it. Two rowing clubs. About thirty people. Friends. Great X country trails. Here is my blog post from when we did the same a year ago.

The title of this blog refers to a Zwift notification that I saw during the row.

By sanderroosendaal • rowing • 0 • Tags: concept2, erg, OTE, rowing, steady state, zwift

Jan 27 2018

Wednesday Steady State

Monday: Business dinner, no time to train.
Tuesday: I decided to watch the first debate between the two candidates in the Czech presidential elections instead of working out. Bad choice.

On Wednesday, I took a day off from work and went to Prague for some Rowsandall related meetings. I was back in time for a workout. A steady state row on Zwift, using PainSled.

The chart also includes some minutes at the start when PainSled stopped recording power, and I restarted the workout.

By sanderroosendaal • rowing • 0 • Tags: concept2, erg, OTE, rowing, steady state, training

Jan 20 2018

Saturday – My First Row on Zwift

On Friday, I came home from work and wasn’t really in the mood or shape for a workout. I decided for a rest day. I finished some stuff on the rowsandall.com site, and then opened a bottle of wine and had a nice evening with Romana and the kids. We flipped through some old photo albums. Some rowing albums from my juniors and U23 days.

Today, I had time enough for a longer steady state row, and I decided to finally try and get PainSled and Zwift to communicate.

It turned out to be a no-brainer. I ran PainSled on the iPhone and Zwift on the iPad. In the Zwift app, the iPhone shows up as a iPhone Power Source, which you select.

I selected a ride that was called “Paris – Roubaix” and expected to be riding through Paris and the North of France. Instead, I was dropped in an artificial landscape where coast, mountains and city are all very close together.

Lots of riders around. Not the usual emptiness of RowPro land. I stopped the row at one point for a screenshot, but the empty road in front of me is not really representative.

PainSled seems to increase the power it sends to Zwift. While my PM was showing 190-200W, Zwift was reporting 220-240W and I seemed to be faster than most riders.

I finished much faster than the predicted 60 minutes, so I did two rounds, amounting to 50 “km” on Zwift and almost 20km on the PM.

The Polar OH1 had some funny behavior in the first five minutes of the row.

I couldn’t help but try and ride with a guy in an orange Jersey with the text “Ride is on”, so that explains the higher Watts around 40 minutes. And again, in the final part of the ride, there was a guy in a green jersey doing the same thing.

Anyway, the row/ride was big fun. There were a few riders around with approximately the same speed, so there was some interaction ongoing. Those other guys are training on bike trainers, I presume, so for them it was a little easier to interact with the app. I just rowed. The others were throwing around “thumb-ups” and short chat messages.

It was also nice to see the landscape change and go through turns. I didn’t lean to one side on the erg in the turns, though.

A good way to make the time go by fast. I may do another one tomorrow.

By sanderroosendaal • Uncategorized • 0 • Tags: concept2, erg, OTE, rowing, steady state, training, zwift

Jan 20 2018

Thursday – 500m intervals

This was a long and hard day at work, and that was the reason why I swapped workouts on the plan. Instead of an unstructured, long, steady state row I opted for the Friday’s intervals. There is something about a structured workout, especially when it is written by our head trainer and our club’s other Masters are doing it as well, that makes me finish it even when tired.

2x(10x500m/70″) @ 26spm; 6-8 minutes between the 2 sets

Workout Summary - media/20180118-2037080o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|06915|30:15.0|02:11.3|205.4|24.3|161.6|177.0|09.4 W-|05000|18:32.0|01:51.3|254.5|25.9|160.0|177.0|10.4 R-|01919|11:43.0|03:03.3|097.4|19.9|164.5|177.0|01.5 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00500|01:50.7|01:50.7|248.1|25.8|141.8|166.0|10.5 01|00500|01:52.3|01:52.3|258.2|26.1|160.3|172.0|10.2 02|00500|01:51.3|01:51.3|254.2|26.3|160.2|173.0|10.2 03|00500|01:51.1|01:51.1|253.8|25.5|158.1|172.0|10.6 04|00500|01:50.9|01:50.9|256.0|26.3|161.9|175.0|10.3 05|00500|01:51.6|01:51.6|254.1|25.6|164.4|176.0|10.5 06|00500|01:51.2|01:51.2|255.7|25.9|167.2|177.0|10.4 07|00500|01:51.4|01:51.4|256.7|25.5|164.4|172.0|10.6 08|00500|01:51.5|01:51.5|252.0|26.2|161.8|174.0|10.3 09|00500|01:51.0|01:51.0|256.4|26.1|159.5|168.0|10.4

Workout Summary - media/20180118-2036440o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|06692|30:09.0|02:15.2|200.8|23.4|158.1|174.0|09.5 W-|05000|18:28.0|01:50.9|256.2|25.4|156.1|174.0|10.6 R-|01698|11:41.0|03:26.5|059.2|17.6|163.6|174.0|02.6 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00500|01:49.7|01:49.7|249.9|25.0|138.6|152.0|10.9 01|00500|01:51.4|01:51.4|254.0|24.6|154.7|161.0|11.0 02|00500|01:51.4|01:51.4|257.9|25.2|159.7|170.0|10.7 03|00500|01:50.9|01:50.9|252.7|25.7|162.0|174.0|10.5 04|00500|01:51.3|01:51.3|256.7|25.4|158.3|165.0|10.6 05|00500|01:52.5|01:52.5|256.9|26.1|156.5|165.0|10.2 06|00500|01:50.9|01:50.9|255.2|25.6|153.2|158.0|10.6 07|00500|01:50.6|01:50.6|259.4|25.5|161.1|167.0|10.6 08|00500|01:51.1|01:51.1|257.0|25.6|157.2|165.0|10.5 09|00500|01:49.1|01:49.1|262.7|25.9|159.3|167.0|10.6

I was happy to do the second series a tad faster than the first one. I also adhered pretty well to the 26 spm rate restriction. The rate restriction allowed me to focus on technique, especially sitting up straight and taking time during the recovery. Nice.

A did a 2km warming up, rowed 1200m between the sets and did a 2k cooling down, so all in all I rowed almost 17km. Nice.

By sanderroosendaal • Uncategorized • 0 • Tags: concept2, erg, intervals, OTE, rowing, threshold, training

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erg

2x(9x500m/70″)/5min & Some Ice Speed Skating

Hard Work

Saturday

Sunday – intervals at 26spm

A light week?

Saturday – Zwift in the rain

Sunday – running in the sun

Tuesday – aborted threshold session

Thursday – swim

Saturday – threshold session OTE

Rowsandall.com sneak preview

You’ve unlocked colored socks

Wednesday Steady State

Saturday – My First Row on Zwift

Thursday – 500m intervals

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