Jun 30 2015
Monday: Another typical On The Water workout
There would be no point in doing this on the ergometer. This one is really about getting used to high stroke rates in real conditions (wind, waves, chop, traffic, buoys, and wake). Anybody can get up to 40spm on the erg, but getting good boat speed at 38spm in a single is more difficult.
This is another one from my personal list of interesting workouts that I collected over the years. It says:
3x(5×30″)/R8 (1) 30″/30″ @36spm, (2) 30″/45″ @ 38spm, (3) 30″/60″ @40spm
So three sets of 5 times 30 seconds of hard work, with mini rests that get longer for the higher stroke rates. Eight minutes rest between the sets. This is the first time I am doing it this season and I am not sure whether the stroke rates weren’t originally intended for the double or even the quad, so I lowered the target spm by 2.
The conditions: Alternating sun and a few drops of rain, light wind from the north (the nearby weather stations reported something else but in this hill country a weather station 5km away on the other side of the hill can report something entirely different), about 24 degrees C.
Warming up was uneventful. I did 3 10 stroke bursts at slightly higher stroke rate than my normal “warming up” bursts, and I took 3km of warming up instead of 2.
The first set was with slight tailwind, the second set with headwind and the final set with tailwind again. In the first interval of the second set, I had to suddenly steer in another direction because I was on a collision course with a tourist ferry. During the first set I thought I would not be able to survive the second and third sets, but the slightly longer rests combined by the fact that I really got used to the high rates were enough to save me.
Here are the data.
| Dist_ | Pace__ | _SPM | avg HR | max HR | DPS | Remarks
| 03161 | 02:38.6 | 20.1 | 136 | 169 | 09.4 | WU
| 00140 | 01:47.3 | 32.9 | 159 | 172 | 08.5 | 34spm #1 (32.0 / 1:46.2)
| 00136 | 01:50.1 | 33.3 | 174 | 180 | 08.2 | 34 spm #2 (33.9 / 1:48.1)
| 00133 | 01:52.7 | 32.8 | 176 | 182 | 08.1 | 34spm #3 (33.9 / 1:49.9)
| 00142 | 01:45.4 | 32.9 | 177 | 182 | 08.7 | 34spm #4 (34.0 / 1:42.2)
| 00139 | 01:48.2 | 33.0 | 176 | 182 | 08.4 | 34spm #5 (34.0 / 1:48.1)
| 01414 | 02:49.7 | 20.1 | 147 | 183 | 08.8 | rest 8min
| 00126 | 01:55.4 | 34.6 | 169 | 178 | 07.5 | 36spm #1 (34.0 / 1:54.7), steering
| 00137 | 01:49.5 | 34.8 | 176 | 181 | 07.9 | 36spm #2 (36.0 / 1:49.1)
| 00134 | 01:51.5 | 35.6 | 178 | 182 | 07.6 | 36spm #3 (36.0 / 1:48.7)
| 00143 | 01:48.1 | 34.3 | 177 | 183 | 08.1 | 36spm #4 (35.9 / 1:45.9)
| 00137 | 01:49.7 | 35.1 | 179 | 185 | 07.8 | 36spm #5 (33.9 / 1:48.7)
| 01425 | 02:48.4 | 19.6 | 152 | 186 | 09.1 | 8 min rest
| 00143 | 01:44.7 | 37.1 | 167 | 177 | 07.7 | 38spm #1 (38.0 / 1:43.0)
| 00145 | 01:46.7 | 36.4 | 174 | 179 | 07.7 | 38spm #2 (38.0 / 1:43.7)
| 00149 | 01:40.6 | 37.1 | 176 | 181 | 08.0 | 38spm #3 (37.9 / 1:39.1)
| 00140 | 01:47.0 | 36.6 | 176 | 183 | 07.7 | 38spm #4 ( (36.0 / 1:45.8)
| 00137 | 01:49.6 | 36.8 | 175 | 182 | 07.4 | 38spm #5 (37.9 / 1:45.7)
| 01916 | 02:59.3 | 20.1 | 155 | 184 | 08.3 | CD
I have removed the data for the mini rests as they are not interesting. In the comments I captured what CrewNerd reports me. In these short intervals it is slightly different from the excel spreadsheet. I guess it gives you a feel for the accuracy. The intervals were just 17 to 19 strokes long, and with one data point per second there are bound to be rounding errors.
Summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
3161_____|_16:43____|_2:38.6|136|20.1|9.4|warmup
2082_____|_07:31____|_1:48.3|174|34.9|8.0|Main set
1916_____|_11:27____|_2:59.3|155|20.1|8.3|Cool down
4553_____|_24:59____|_2:44.6|159|20.3|9.0|rest meters
11712____|_00:40____|_2:35.4|154|21.0|9.2|_Total
Happy with the paces achieved and even more happy with the stroke rates. During the 36spm and 38spm I really felt how I could work fast and still get reasonable stroke length.
This evening a session in the quad and I may have to do a 5km on the erg immediately after it to keep my promise to do each and every CTC of this year.
Jul 3 2015
Thursday: Warm Quad Training
Last day of the three Crazy Quad Days.
The temperatures were well above 30 degrees C. Brno’s girls, gathered around the lake, were running out of clothes to shed. Yours truthfully had to park 500m from the rowing club, because everybody was gathering there for the late afternoon.
So we weren’t on the water before 6:30 pm and some of were under time pressure. We did a 3km warming up, then a 750m at 34spm, then 3250m rest and finally a 750m that was supposed to be at 37spm.
It was the first time we were running above 30spm for a substantial distance. With all the little boats and swimmers the water was very lively. There was a slight crosswind, and our bow man had to turn around almost every stroke in a desperate attempt to avoid swimmers and drunk people on small boats who have veered into the 2km course.
I wasn’t entirely happy about the sculling. In the first one we were too short, and we had some big wake from a tourist ferry in the middle 250m. We got a bit more stroke length in the second run. But of course in that second run tiredness was kicking in and I wasn’t able to stroke higher than 34spm without severely compromising the rhythm.
|Start|Stop_|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|01064|01312|00248|00:50|01:40.7| 33.3 | 163 | 180 |09.0|250m
|01312|01562|00250|00:49|01:38.2| 33.1 | 183 | 185 |09.2|250m
|01562|01810|00248|00:49|01:38.6| 32.9 | 185 | 186 |09.2|250m
|02614|02859|00245|00:49|01:40.2| 33.4 | 164 | 182 |09.0|250m
|02859|03106|00247|00:49|01:39.0| 33.4 | 185 | 187 |09.1|250m
|03106|03359|00253|00:49|01:36.9| 34.0 | 188 | 189 |09.1|250m
2:28 for the first, 2:27 for the second. High heart rates.
After the second interval, we immediately rowed back to the club. I did a 10 minute cooling down on the erg.
Then strolled over to a fish restaurant along the lake to join a work related dinner. Very relaxed evening.
This morning I spent 3.5 hours at the traffic police, to obtain this:
The license plate for the new trailer!
No rowing today. A rest day. Bought a big fish to put on the barbecue tonight (Atlantic redfish).
By sanderroosendaal • Uncategorized • 3 • Tags: L1, lake, OTW, quad, rowing, training