erg

Jan 16 2018

Ouch

Monday

The plan was a (pretty long) steady state workout, but a rest day seemed the wiser option. I came back from work really tired and just couldn’t get myself to sit down on the erg. A rest day.

Tuesday

So, today I was double motivated to do that workout. Also, I had the urge to do a full out minute as a stand-alone piece, even though I had done a one minute effort a month ago. So I modified the Pete Plan Pyramid to suit my goals:

stand-alone full out minute
one minute rest
2min/2min, 3min/3min, 4min/4min, 3min/3min, 2min/2min and finally 1 minute

This is a bit longer hard rowing than the original session, and a bit shorter rests. Also, starting with a full out minute instead of pacing this smartly makes it a bit harder. Actually, it turned out to make everything after the one minute effort pretty slow and painful. But it was a good experience. Sometimes the painful place is a good one to be in.

Here is the one minute effort:

And here is the entire workout (the two separate rows glued together on the Rowsandall.com site):

Holding something between 1:47 pace and 1:52 pace in the intervals:

Today was pretty bad weather. It snowed hard all day. All roads into Brno were blocked by accidents.

Edit – adding a link to the book mentioned in the comments:

[amazon_link asins=’0736090401,B011MB53CA,0736044655′ template=’ProductCarousel’ store=’rowingdata-20′ marketplace=’US’ link_id=’8ab65ff7-fb9b-11e7-81d1-410f34998127′]

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

Jan 2 2018

Rowing by numbers – big fun

A steady state row.

To make it a bit more interesting, I added a mental arithmetic challenge.

After 1000m of rowing, I took the power of the stroke at which I crossed 1000m, in Watts, and subtracted 100. I multiplied that number by my heart rate minus 100.

I got

188-100 = 88
128-100 = 29
------------ x
        3534

So I rowed to 3534m, where I did the same arithmetic with the value at that moment:

3534 + (97x56) = 8964

So I rowed to 8964m, where I had to calculate:

8964 + (86x62) = 14196

In fact, I made errors on all the calculations, so the numbers above are just as an example (although the meter values are approximately right).

Anyway, it was good fun and I realized I need to restore my mental math skills. I am pretty good at estimating and I used to be slightly faster than gents with calculators, back when I was a Ph.D. student and estimating skills and mental arithmetic were a handy skill to have have.

Yes, I do realize that this is not everybody’s idea of fun, but it works for me. The hour was over in no time.

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

Dec 29 2017

Train rides, reading and a 6k

Tuesday – Steady State

We met at the rowing club. By the time everybody was ready for the 3x15min steady state workout, I had already done a 3km warming up.

Here is the entire workout in one chart combining warming up, main intervals and cooling down.

Heart rate data are slightly offset, because I recorded them separately and didn’t bother to adjust the time offset on the rowsandall.com site.

Wednesday – no training

In the morning, there were some chores around the house. Then we took the train to Pardubice to visit Romana’s mother. The entire trip takes two hours by car, and three hours by train and bus, but in this time of the year I prefer that. I spent most of the time reading. Before Christmas, I plundered the Math/Phys section of the Academia bookstore in Brno. In fact, I bought so many books that the one purchase earned me a lifetime 20% discount card.

The selection is not as great as Amazon.com, but their in-store coffee house has great espresso, and their Physics and Math section is serious, so there you go.

(A note to my American readers, who may be imagining something like the Barnes & Nobles coffee corner when I mention espresso in a bookstore: We are not too far from Italy, and all countries of the former Austro-Hungarian empire have a great coffee house tradition. We are in a different league here. Come over and try yourself.)

Thursday – 6k

Spent the morning at my mother in law, including lunch, and then a bus/train ride home. Again, lots of time for pleasant reading. The car alternative would have involved driving on wet snow and freezing rain. Arrived home around 4pm, so no excuse to skip the next Ranking Distance: 6k.

First, a nice long warming up. For the shorter ranking distances, a good warming up is important, and I have learned that it doesn’t hurt to do 20 minutes including some pretty tough intervals.

Then the main piece. The CP chart gave me the bounds. I was supposed to go faster than 230W (of course, because I had held 230W for 30 minutes just three days earlier) and the stretch target was 245W.

I decided to start at 230W, then accelerate at 3600m to go. I set the PM to record 400m intervals. From 3600m to go down to 1800m, the goal was 235W but I did go slightly higher.

Workout Summary - media/20171228-1636020o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06000|22:30.0|01:52.6|245.6|26.6|168.7|180.0|10.0
W-|06000|22:31.0|01:52.6|244.7|26.5|168.4|180.0|10.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00400|01:30.7|01:53.4|231.7|25.9|127.7|156.0|10.2
01|00400|01:32.0|01:55.0|230.9|25.5|161.1|164.0|10.2
02|00400|01:31.6|01:54.4|232.6|25.6|164.3|166.0|10.3
03|00400|01:31.7|01:54.7|232.4|25.4|167.1|168.0|10.3
04|00400|01:31.5|01:54.4|233.6|25.8|167.8|169.0|10.2
05|00400|01:31.2|01:54.0|236.2|25.8|170.4|171.0|10.2
06|00400|01:31.0|01:53.7|237.9|25.9|171.0|171.0|10.2
07|00400|01:30.9|01:53.6|238.0|25.9|171.2|172.0|10.2
08|00400|01:30.8|01:53.5|239.5|26.1|172.2|173.0|10.1
09|00400|01:30.5|01:53.1|241.7|26.4|172.2|174.0|10.0
10|00400|01:30.3|01:52.9|243.7|26.5|173.5|174.0|10.0
11|00400|01:29.2|01:51.5|252.7|27.0|174.8|176.0|10.0
12|00400|01:28.3|01:50.4|260.5|27.6|176.9|178.0|09.8
13|00400|01:26.9|01:48.6|272.2|28.7|178.6|179.0|09.6
14|00400|01:25.0|01:46.2|292.2|30.4|179.5|180.0|09.3

As you can see from the summary, things continued favorably and I managed to finish in 292W, raising the average power to 244W and a total time of 22:32.4. (Somehow, the total time in the summary misses 2.4 seconds, probably because I skipped the final pull.)

So that was a good one, at 96% of my PB power. Looking forward to the 5k on Sunday, actually.

Friday

I did a recovery training in the pool. I swam 2km in about 50 minutes. This time it was slightly challenging, because the pool entrance was free today.

It was nice to see kids from poor families enjoying the water, but it also required a bit of flexibility from the endurance swimmers.

I almost felt like a seasoned swimmer, in this chaos. That was partly because I was swimming with swimming goggles.

By sanderroosendaal • Uncategorized • 0 • Tags: 6000m, 6k, concept2, erg, OTE, ranking piece, rowing, training

Dec 25 2017

Sometimes it is tough

Saturday

First, we spent an hour bringing in the dock for winter storage. As the lake’s water level lowers, our dock comes to rest on stands that we have built, concrete structures with a car tire on top. Like that, it would survive the entire winter, if random people wouldn’t feel attracted to use it as a trampoline.

The lake I see covered with a thin layer of ice. A few cm.

We need about 10 people ideally to do this, but there were only six of us. Only the Masters showed up. The Juniors and the Elite didn’t bother. So it was a pretty hard strength workout. After that, I retreated to the club’s erg room to do a very light steady state workout. A little under an hour at 2:05 to 2:08 pace.

Sunday – Christmas Eve

The biggest holiday in the Czech Republic. First thing in the morning, Romana and I headed to the shop to get fresh fish and seafood. Then we made a stop at the swimming Stadium. I did 2km. Romana outswam me by a lot, but what do you expect from somebody who in her youth held a regional record.

The rest of the day went by in traditional fashion with lots of food, lots of presents, and too much alcohol.

Christmas

Happy Christmas! And time for another ranking distance. The 30 minute.

I did this one before lunch, in the only time slot available. The CP chart suggested 224W as a lower limit and 240W as the upper limit. I wanted to at least row faster than my 10k of 3 days ago, but a few strokes into the row I realized that even that was going to be hard. I decided to row flat, between 225 and 230W, count down 3 minute intervals and hang on as long as possible.

Such rows on bad days are harder than the PB or SB rows on good days!

Workout Summary - media/20171225-1121090o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07824|30:00.0|01:55.0|230.1|25.8|169.1|182.0|10.1
W-|07827|30:00.0|01:55.0|229.9|25.8|169.0|182.0|10.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|182.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00780|03:00.0|01:55.4|223.6|25.5|142.4|160.0|10.2
01|00777|03:00.0|01:55.8|225.8|25.1|163.7|166.0|10.3
02|00779|03:00.0|01:55.5|226.8|25.4|167.1|169.0|10.2
03|00777|03:00.0|01:55.8|225.4|25.4|169.1|170.0|10.2
04|00780|03:00.0|01:55.4|227.8|25.5|170.8|172.0|10.2
05|00781|03:00.0|01:55.2|229.3|25.5|172.7|174.0|10.2
06|00782|03:00.0|01:55.1|229.2|25.7|174.0|175.0|10.1
07|00779|03:00.0|01:55.5|227.1|25.8|174.7|175.0|10.1
08|00783|03:00.0|01:54.9|230.3|25.9|175.7|177.0|10.1
09|00807|03:00.0|01:51.5|253.7|27.9|179.4|182.0|09.7

We had a simple leftover lunch. Pasta sprinkled with black truffle.

Now we’re off to get some fresh air. We’ve chosen this destination, a chateau 25 minuted where we live:

By sanderroosendaal • rowing • 0 • Tags: concept2, erg, ranking distance, rowing

Dec 22 2017

Another Ranking Distance

The title of this post doesn’t imply that they are becoming routine. But using the CP chart reduces the risk of blowing up. Still, the stars have to be aligned to achieve a really good result.

Today, it was the 10000m row, also known as the 10k. According to the CP chart, I should aim at a power between 220 and 235 Watts. I have already learned that the higher end of this range is to be done with a real taper and in a really well prepared manner. It requires a super focused effort. The lower end of this range is something that I have probably done recently, probably as part of a longer piece. That made sense this time, because 219W is one Watt above my Full Hour effort of three days ago.

I have also learned that starting off at the lower limit, then increasing the pace according to how I feel, is the best recipe to get a good score and minimize the risk of blowing up during the row. Today, I did just that.

I religiously held 220W in the first 4 km. Then I allowed myself to go higher, taking the planned step increases as a fall back scenario. It was nice to see the average power value gradually increase. (Yes, I have the PM now permanently showing Watts. I am less interested in pace.) At every point in the row, I knew I could finish the row at the average Watts shown on the monitor, so rowing at higher power seemed a risk worth taking, especially past the 5km point.

I did go a little too high, though, because around 235W I found that I couldn’t really increase much. I tried with 750m to go, counting strokes, but as you can see from the graph, I was strangely attracted to a 235W value.

Workout Summary - media/20171222-1556170o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|38:24.4|01:55.1|229.1|25.9|169.9|180.0|10.1
W-|10000|38:24.4|01:55.1|229.1|25.9|169.9|180.0|10.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:55.9|01:55.9|218.8|25.3|121.9|155.0|10.2
01|00500|01:56.6|01:56.6|220.6|25.0|158.1|162.0|10.3
02|00500|01:56.8|01:56.8|220.7|25.1|163.5|166.0|10.2
03|00500|01:56.3|01:56.3|221.2|25.0|165.0|166.0|10.3
04|00500|01:56.7|01:56.7|220.3|25.1|166.9|169.0|10.3
05|00500|01:56.3|01:56.3|222.5|25.4|167.0|169.0|10.2
06|00500|01:56.2|01:56.2|223.2|25.2|169.3|171.0|10.3
07|00500|01:56.2|01:56.2|223.5|25.3|170.7|172.0|10.2
08|00500|01:55.5|01:55.5|226.7|25.6|172.4|173.0|10.2
09|00500|01:55.4|01:55.4|227.6|25.2|172.7|174.0|10.3
10|00500|01:55.2|01:55.2|228.9|25.5|173.1|174.0|10.2
11|00500|01:55.4|01:55.4|227.8|25.6|173.9|175.0|10.1
12|00500|01:54.6|01:54.6|232.3|26.0|175.9|176.0|10.1
13|00500|01:54.6|01:54.6|232.5|26.1|176.4|177.0|10.0
14|00500|01:54.3|01:54.3|234.4|26.1|176.4|177.0|10.1
15|00500|01:54.1|01:54.1|235.9|26.4|177.5|178.0|10.0
16|00500|01:53.9|01:53.9|236.5|26.6|178.2|179.0|09.9
17|00500|01:54.5|01:54.5|233.3|26.5|178.4|179.0|09.9
18|00500|01:52.6|01:52.6|245.1|27.4|178.5|180.0|09.7
19|00500|01:52.6|01:52.6|246.8|28.6|180.0|180.0|09.3

I ended up doing the piece at 95% of my PB power, but I do think that my 37:45 PB is one of the strongest rows I have done after the year 2010.

I was pretty happy that I managed to move the average power from 228W to 229W in the final 100m. Here is the updated CP chart, and a close-up in the region around 10k.

In the close-up, the two red points on the right are from my Half Marathon. Moving to the left, the next two points are from my 60 minute row, and the rest is from today’s 10k.

By sanderroosendaal • rowing • 0 • Tags: 10k, concept2, erg, OTE, ranking piece, rowing

Dec 19 2017

Swim and Hour of Power

Monday

My last day at work. I have a couple of vacation days to take up, so I can enjoy being free from now to the end of the year. Well, there are a couple of work related things that I’d rather finish before January, but I can do them from home, and I can enjoy prioritizing slightly differently.

I am doing a couple of a holiday challenges. The first holiday challenge is the classic Concept2 Holiday Challenge ($0.02 per kilometer rowed and logged on the Concept2 logbook goes to a charity).

The second Holiday challenge is to get the Christmas presents without visiting a mall. More about that later.

The third holiday challenge is to row a ranking distance every third day, starting with the Half Marathon and working my way systematically to the shorter distances. I did the HM on Saturday.

So Monday was still a day for a recovery training, and I decided to do no rowing. I opted for swimming, a sport that I rarely practice, mainly because I am a super slow swimmer.

So after work I headed to the municipal swimming stadium Za Lužánkami, built in the communist early 1980s.

When I first visited this pool 10 years ago it was in very bad need of maintenance. Now, the pool has been renovated and it is a basic 50m pool, mainly used by people who want to train.

I go swimming rarely, and hadn’t been in this pool for 10 years, so everything was new to me. I figured out that some lanes were reserved for swimming clubs. Then there were a few lanes for the general public, some of which had a minimum swimming speed of 2 minutes per 100m.

The problem was that I was slightly slow for the 2 min/100m lanes and slightly fast for the slower lanes. Anyway, I quickly figured out that 20 pools was achievable in under an hour, so I had my target. I swam 2km, and evening I fell asleep early.

Recovery training.

Tuesday

First full vacation day. In the morning, I worked a bit on a top secret rowing data project. That was fun.

Then I did some groceries. I figured that 9:30 was an ideal time for doing them. Hopefully, the wave of shoppers who wait in front of the store to open at 8am would already have left, and the pre lunch wave would arrive later. Turned out to be a good bet. I managed to get all the stuff I need for ur Christmas dinners, and only fresh stuff is left for later. Oh, and for the wines I intend to visit a local vineyard. No supermarket wine. I note that I visited a supermarket, not a mall. No anonymous place that looks the same all over the country.

Then it was time to head to the center of Brno to buy some Christmas presents, combined with a lunch, and a coffee in my favorite book store. Brno is a smaller version of Vienna, so imagine lots of Christmas markets, a really nice atmosphere. There is also an abundance of coffee houses with good Italian espresso, so everything was good.

Then it was time to row. The Hour of Power, today. After Saturday’s debacle, I made a point of not looking up my Personal Best and row at a conservative pace. Rowsandall.com suggested a range between 207 and 223W, with the higher number being the best I could achieve. As the calculation is based on very few rows, I ignored the upper limit and decided to start off at 207W, which was not by coincidence the average power of Saturday’s half marathon row. I was pretty skeptical I would be able to put in a good effort. I was still pretty sore from the swimming.

All went very well. I was able to gradually increase the pace. Work per Stroke was nice and constant. I think the images and the summary speak for themselves:

Workout Summary - media/20171219-1631110o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15366|60:00.0|01:57.1|218.8|24.8|165.3|180.0|10.3
W-|15366|60:00.0|01:57.1|218.8|24.8|165.3|180.0|10.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01519|06:00.0|01:58.5|208.6|23.3|144.7|156.0|10.9
01|01521|06:00.0|01:58.3|211.5|23.7|158.6|163.0|10.7
02|01515|06:00.0|01:58.8|208.6|23.5|160.3|165.0|10.7
03|01515|06:00.0|01:58.8|208.6|23.6|165.1|168.0|10.7
04|01525|06:00.0|01:58.0|213.0|24.1|166.3|170.0|10.5
05|01527|06:00.0|01:57.9|213.6|24.5|167.0|171.0|10.4
06|01530|06:00.0|01:57.6|214.9|24.7|167.9|171.0|10.3
07|01542|06:00.0|01:56.8|220.0|25.3|170.2|172.0|10.1
08|01561|06:00.0|01:55.3|228.3|26.0|172.9|174.0|10.0
09|01614|06:00.0|01:51.6|253.2|28.4|176.8|180.0|09.5

The irony is that after the row, I found out I was just 14 meters short of a PB. Just one Watt more and I would have equaled my PB. As a rower at my club used to say, I missed a PB by a “pičí chlup”. Do not google this, just believe me it is a very small margin.

Here is my Critical Power Chart after the row and the updated predictions:

Two easy days, then a 10k.

By sanderroosendaal • rowing • 0 • Tags: concept2, erg, hour of power, OTE, rowing, SB, training

Dec 17 2017

Half Marathon – Holiday Challenge – My own site is smarter than I

So the holiday season is nearing and I decided to restore an old tradition: To row all ranking distances during the holiday break, starting at the longest one, and use the results to get an idea of my current shape.

It is also a good way to get some kilometers in the bank (and raise some money for the Concept2 Holiday Challenge).

I do skip the Full Marathon. My behind would hurt too much. I probably would have to skip trainings after it, and I would have to build an entire day around making time for it.

The morning was a bit busy. I had to go to buy a Christmas tree, then carry it home over 1.5km. I could of course have mounted the roof rack on the car and spared myself the walk, but I don’t like to mount the roof rack, and I don’t mind a little walk.

I paid almost 900 Kc (roughly $45) for the tree, which is ridiculously expensive given that the forests around Brno are full of perfectly fine Christmas trees. Some people solve it like that, they go to the forest to illegally get a tree. Not for me. Growing a Christmas tree of the size I bought takes about 5 years, so imagine how the forest would look if we all took our trees there. Coming to think of it, that price was pretty reasonable.

Then another chore. Got rid of the old water closet, which again I did walking, this time with the wheelbarrow. It’s just a few hundred meters, and this time I wanted to avoid any liquids dripping into my car from the old water closet.

Then it was lunch time, and after lunch I finally sat down to sort out the target pace for my Half Marathon. Here’s what Rowsandall.com said, using the Pro Users OTE Erg CP chart:

Well, that was clearly not useful. I haven’t done any longer hard rows recently, so the extrapolation to 21km is far too optimistic.

So this time I used the CP chart on the free version of Rowsandall.com. The difference with the Pro version is that it only uses the official Concept2 ranking pieces that it finds in your workout history. But this time, that was an advantage, because it finds them automatically, and I could set it to look back a little further:

All right, 1:58.1 based on some pretty old rows. My PB pace is 1:57.5, which I also noted down on the piece of paper that I took with me to the erg basement.

After 5 minutes of warming up, I set off. I wanted to row at 1:58-1:59, but the faster pace came easily, and I soon found myself looking at a 1:22:38 estimate at completion, which is my PB. So I decided to hold 1:57.5 exactly …

I shouldn’t have done that, of course. I had to gradually increase the stroke rate from 24spm to 25spm and eventually to 26spm to hold that pace. With 12km to go I was still optimistic, and I started to play number games. As I passed the 12km to go mark at a time that looked like xx:38, i.e. 38 seconds after the minute, I was going to change that time by 5 seconds every kilometer, to finish exactly at 1:22:38. The idea was to get slightly ahead of that schedule and then push.

With 9km to go the pacing got wobbly, and suddenly I started seeing 2:00, and 2:01.

Time to reconsider.

I would have hated to hand down after rowing for so long, so I decided to back off a bit and aim for 1:58.5 average pace.

I backed off too much, and 1:58.5 average pace came with more than 5km to go. I didn’t have the energy to get back to pulling 1:59.

Only on the final kilometer I started to get back to 1:57, then 1:55 to get the final time under 1:24:00.

Workout Summary - media/20171216-1610470o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|83:57.0|01:59.4|205.9|25.1|172.1|180.0|10.0
W-|21097|83:58.0|01:59.4|205.8|25.1|172.0|180.0|10.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00097|00:22.0|01:53.4|206.2|22.9|099.7|107.0|11.6
01|01000|03:55.8|01:57.9|213.5|23.9|152.7|162.0|10.7
02|01000|03:54.9|01:57.4|216.0|24.2|164.2|166.0|10.6
03|01000|03:54.7|01:57.3|216.7|24.1|169.5|172.0|10.6
04|01000|03:54.6|01:57.3|216.7|24.5|171.4|174.0|10.4
05|01000|03:54.9|01:57.4|216.1|24.8|172.9|174.0|10.3
06|01000|03:54.7|01:57.3|216.7|25.2|172.5|175.0|10.2
07|01000|03:55.3|01:57.7|214.8|25.1|173.7|176.0|10.1
08|01000|03:55.3|01:57.7|214.9|25.3|175.7|178.0|10.1
09|01000|03:55.0|01:57.5|215.9|25.6|176.6|179.0|10.0
10|01000|03:54.9|01:57.4|215.9|25.9|176.7|179.0|09.9
11|01000|03:55.5|01:57.8|214.3|25.8|176.5|178.0|09.9
12|01000|03:55.5|01:57.7|214.4|26.0|177.3|179.0|09.8
13|01000|03:56.8|01:58.4|211.0|26.2|177.2|178.0|09.7
14|01000|04:00.6|02:00.3|201.4|25.7|175.5|177.0|09.7
15|01000|04:05.4|02:02.7|189.5|24.9|173.8|175.0|09.8
16|01000|04:04.5|02:02.3|191.5|24.9|174.0|176.0|09.8
17|01000|04:07.3|02:03.6|185.5|24.5|171.8|174.0|09.9
18|01000|04:05.0|02:02.5|190.2|24.8|172.7|175.0|09.9
19|01000|04:08.6|02:04.3|182.9|24.9|171.9|174.0|09.7
20|01000|04:11.7|02:05.8|175.6|23.9|168.6|170.0|10.0
21|01000|03:56.1|01:58.0|214.2|26.9|174.5|180.0|09.5

Here is an interesting chart of Work per Stroke for the row:

Here are some stats from rowsandall.com:

rPower 207.4W
HR drift 10.66%
rScore 117
TRIMP 244

The rPower value basically tells me that I could have held 207W (as opposed to 206W) by rowing flat, instead of holding 215W and then crashing to 190W. This sounds correct to me.

Here is the updated CP chart after including the HM:

And the updated predictions:

That looks more realistic. I think I am able to hold 211W for the Half Marathon, on a good day. The predicted 10k target is faster than my PB. I think I am going to approach this very conservatively, around 90-95% of the predicted 247W, then see how much I have left in the tank with 2km to go. One has to take into account that the predictions are for a full out effort from a fully rested state.

Still not entirely happy with the predictions. I wondered where rowsandall.com takes the data for rowing at 260W for 15 minutes from? It turns out it found those records in the ANP test, but because of a Painsled bug (in Painsled Beta), it didn’t record the power during the 2 minute rest intervals but kept logging the last power value of the work intervals, so that is an overly optimistic number. When I removed that workout from the Ranking Workouts, I got this:

And the following predictions, which I will use for my Holiday Challenge rows:

It is interesting how big a difference there is between my steady state pace of 2:01-2:02 and this HM pace of 1:59!

By sanderroosendaal • Uncategorized • 0 • Tags: concept2, erg, Half Marathon, holiday challenge, OTE, rowing, season's best

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erg

Ouch

Monday

Tuesday

Rowing by numbers – big fun

Train rides, reading and a 6k

Tuesday – Steady State

Wednesday – no training

Thursday – 6k

Friday

Sometimes it is tough

Saturday

Sunday – Christmas Eve

Christmas

Another Ranking Distance

Swim and Hour of Power

Monday

Tuesday

Half Marathon – Holiday Challenge – My own site is smarter than I

Calendar

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