lake

Sep 28 2016

A warned man counts for two?

Today is a bank holiday and a good day to do the 6km. The only problem is that I couldn’t row the 6km in one go from the castle to Sirka, because the tourists boats depart earlier on bank holidays, and we’re not supposed to be on the river when they operate.

So I had to do my usual 6km with a turn somewhere between 3000 and 3500m (depending on where I put the exact start). I started the session with a 2km warming up.

The plan was simple. Warned by my struggle with 1500m to go, a week ago, I decided to start slowly on purpose. If pace was faster than 2:11, I would lighten up the stroke. The idea was to row this in an even split and not slower than 2:13 average (including the turn).

I wouldn’t say that the plan went out of the window as soon as I started the 6k, but in the first 500m I just rowed what felt like a fine pace. After 500m I finally started to adhere to the plan and slowed down, but it was hard to slow down slower than 2:09 without letting the stroke rate drop below 25spm.

After 2km I passed in front of our rowing club, and noticed the head coach going out with the launch, following three singles.

The final 1000m before the turn were a bit more difficult. The lake was wobbly. Some weird standing wave. So here I finally had my 2:11 pace.

I turned around and started rowing. That’s where I noticed that what I thought was windstill weather was an ever so slight breeze, now a headwind. In the beginning nothing was wrong, but then I started to have to rate up to 26spm to hold 2:12. Then I started to drop to 2:15.

With 1500m to go I rowed in the remains of the wake of the coach launch. It wasn’t really a wake, but today the weather, wind direction, and temperature all collaborated to make the lake very bouncy and wobbly. I cannot explain it, but under certain conditions, standing waves seem to not be dampened at all. I started to get really tired, and also angry, for still rowing too hard in the beginning of the row.

Work Details #-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS- 01|06000| 26:37 |02:13.0| 25.5| 179 | 185 | 8.8 Workout Summary --|06000| 26:37 | 2:13.0| 25.5| 179 | 185 | 8.8

The following image is from rowsandall.com. I used 0.7 m/s as wind speed (as indicated by nearby weather stations). It shows that even though the pace dropped, I was probably rowing at a constant power anyway. The distinct power (and pace) drop in the last 1000m was me counting strokes and being quite desperate. Only with 300m to go I was able to get my act together and start pulling a bit harder again. Well, average under 2:13.0 so mission accomplished.

The following illustrates one of the new plots I have enabled on rowsandall.com. It’s basically an interactive plot where you can choose your axes. You can clearly see two groups of blue points. When I look at the time into the row, I started on the right hand side of the top group of blue dots, i.e. at high drive energy and power. Then I worked my way to the left, i.e. as the first 3km went by, my drive energy (leg force times drive length) decreased. The headwind part is the bottom group of blue dots. Again, I started on the right, and worked my way to the left, staying in that bottom group.

A list of my 6k times

Today – 26:37 (2:13.0) – with turn

21 Sep 2016 – 26:11 (2:10.9) – no turn

2 Apr 2016 – 27:22 (2:16.8) – with turn / wind / chop

26 Sep 2015 – 28:09 (2:20.9) – with turn / slow / sloppy / choppy

19 Sep 2015 – 26:15 (2:11.2) – with turn / wind

A little over a week to race time. Must. Get. Act. Together.

By sanderroosendaal • Uncategorized • 2 • Tags: 6k, head race prep, lake, rowing, single, training

Sep 21 2016

Wednesday: 6k Test On The Water

So for today the plan said “Row 2x3k full out, short break just to turn”. After yesterday’s nice trip to the castle, I thought why not make it a full 6k, starting at the castle? On Greg’s blog post of yesterday, there was a discussion on training full pressure turns, and I think it makes sense to train with the mirror as well. This trajectory:

So I set out to do a long (5.2km) warming up to get to the start line at the Veveří castle.

Then I set off for my 6k. The plan was to row at 25-26 spm for the first 2k, then 26spm for 2k, and finally increase to 28-29spm. In the spring, I did some theoretical mechanical rowing efficiency simulations for head race pace, and it seemed that 27-29spm is the ideal stroke rate for a single. I really have to work on rating up but staying light, from the beginning of the row. I think it also helps with the pacing. When I start at 25spm, pushing with long strong leg pushes, after 15 minutes my legs start to be “empty”. This is actually exactly what happened today.

The average drive force is an estimate (assuming a constant stroke length). I think I was pushing too hard in the first five minutes, then lacking strength in the final 10 minutes.

Did I do the turns well? I have indicated where they are in the second plot. Here is a zoom in to the “serpentines”:

I think that went pretty well. I slowed down only a little. With these turns, the idea is always to connect the turning points with straight lines. You have to look in the tiny rear view mirror and row towards the turning point, which is a few meters off the bank on the inside of the turn. Then you pass the turning point and head straight to the next one. It was hard, though, to find the turning points in the mirror. The bank is grey rock and green trees on a background of grey and green, and even the reflection of the forest in the water makes it green. Well, I managed, but I had to turn my head a few times to check. I would hate to run into the bank.

The other point I indicated in the graph is “wake”. At “Rokle”, I met a pair and two singles. Then, a few minutes later, with about 1500m to go, the coach’s launch passed me, going in the opposite direction. It wasn’t going fast and it didn’t throw a big wake, but because it was going at an angle to my trajectory, I ended up rowing in a small wake for a few hundred meters. At a point where I was really tired. The result was that I didn’t keep my technique up, started to row sloppy, and I slowed down a lot.

This broke me. I had been rowing with the aim to get the average pace under 2:10. The speedcoach had started counting a few seconds before I really started rowing at the start line, so I started at an average pace of 8:00, and gradually worked to bring that down. I was at 2:11.2 average pace when I entered the wake area, and 2:11.4 when I left it.

I finished in 26:11.0 minutes and an average pace of 2:10.9. Average stroke rate 26.3. Average heart rate 177 bpm. Pretty much a maximum effort but not well paced at all. I need to rate higher but row lighter in the beginning of the 6k.

By sanderroosendaal • Uncategorized • 1 • Tags: 6k, lake, OTW, river, rowing, test, training

Sep 20 2016

Cloud-based rowing

Don’t be scared. This is not another nerdy post about data and more data.

It’s just that it was a beautiful, cold, misty morning today. A cloud was resting on the water and just my head and shoulders were sticking out of it. First row this fall where I had to wear an extra layer with long sleeves.

I launched around 6:40 and this session turned out to be one of the most enjoyable ones of the year. It had everything. Rowing through a misty gorge, past rocks, a medieval castle, weekend houses. Seeing the sun rise through the mist (which blinded me for about 500m). Doing head race pace trial pieces of 30 seconds, just long enough to feel the boat rush forward and try to play with and optimize its speed, but short enough to not get tired. Then a long steady state section where I really fell into a groove. With the river turns and the great views, those 55 minutes passed by really quick.

Everything perfect, except a little rowsandall.com upload glitch. This happens only occasionally, and only on the FIT files, and I don’t know exactly what’s going on. The error happens in the part of the rowingdata code where I am creating the colored heart rate bars (this is code that Greg Smith wrote, but I “improved” it) and it leads to the data blowing up, creating 10 MB of data out of a 30 kB set of strokes. The funny thing is that it only happens in the on-line version, and not when I carefully repeat all the steps in an interactive Python session.

But enough nerdy data stuff. Here are the rows:

5x30-45-set-2-9-20-2016 — 5×30″/45″ Set 2

So, first a long warming up of 15 minutes, crossing the lake and going through the windy part of the river.

Then I did 2 sets of 5×30″/45″ rest. I rowed at 28-29spm, deliberately limiting the stroke rate to what I intend to do in the head race. I worked on technique and tried to see the effect on the GPS pace on the SpeedCoach. Rowing clean, with a strong finish, and not too much pressure right after the catch. That’s the recipe I need to follow. I don’t understand why it’s so hard for me to not just do that every stroke. The SpeedCoach is very clear about this. Gives me 2-3 seconds per 500m.

Work Details - Set 1 #-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS- 01|00126| 00:30 |01:59.0| 30.0| 149 | 158 | 8.4 #1 02|00145| 00:45 |02:35.1| 20.0| 154 | 160 | 9.7 03|00127| 00:30 |01:58.1| 30.0| 160 | 166 | 8.5 #2 04|00138| 00:45 |02:43.0| 20.0| 159 | 168 | 9.2 05|00124| 00:30 |02:00.9| 28.0| 160 | 167 | 8.9 #3 06|00145| 00:45 |02:35.1| 20.0| 162 | 168 | 9.7 07|00128| 00:30 |01:57.1| 30.0| 162 | 171 | 8.5 #4 08|00145| 00:45 |02:35.1| 20.0| 164 | 171 | 9.7 09|00129| 00:30 |01:56.2| 30.0| 164 | 172 | 8.6 #5 10|00145| 00:45 |02:35.1| 20.0| 165 | 173 | 9.7 Workout Summary --|01352| 06:15 | 2:18.6| 23.8| 160 | 173 | 9.1

Work Details - Set 2 #-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS- 01|00130| 00:30 |01:55.3| 30.0| 150 | 164 | 8.7 #6 02|00148| 00:45 |02:32.0| 21.3| 160 | 166 | 9.2 03|00127| 00:30 |01:58.1| 30.0| 163 | 169 | 8.5 #7 04|00142| 00:45 |02:38.4| 21.3| 164 | 170 | 8.9 05|00129| 00:30 |01:56.2| 28.0| 164 | 171 | 9.2 #8 06|00140| 00:45 |02:40.7| 20.0| 164 | 171 | 9.3 07|00121| 00:30 |02:03.9| 30.0| 164 | 169 | 8.1 #9 - Swans 08|00136| 00:45 |02:45.4| 21.3| 160 | 168 | 8.5 09|00131| 00:30 |01:54.5| 30.0| 164 | 172 | 8.7 #10 10|00140| 00:45 |02:40.7| 20.0| 165 | 173 | 9.3 Workout Summary --|01344| 06:15 | 2:19.5| 24.3| 162 | 173 | 8.8

The second set is going through a big turn but the fast bits were done in straight segments. In interval #9 I was rowing in collision course with two swans, who seemed to be very cool about it. I don’t trust these animals at all, so I slowed down and turned, and I checked almost every stroke what they were up to. That slowed me down a bit.

The second set is faster than the first one. The power calculations seem to suggest that that is due to a more favorable wind. I thought it was because I had found the perfect head race stroke. Probably the wind.

Then I had a quick sip of water and continued to row up the river, now in head race pace. I turned at this point, where there is a small barrier in the river so you can’t row any further.

Here is a picture of another place I passed:

And here is a (spring) picture of the castle. I have shown it many times on this blog, but I simply love rowing in this scenery:

After turning back, I gradually came into a groove, trying to focus on technique. I was doing paces between 2:22 and 2:28 per 500m and gradually lowered the stroke rate from 22spm to 19spm.

I took the average wind speed and direction to calculate the wind corrected pace. That is certainly correct for the river part (40 minutes and later) but I am not sure about rowing through the gorge. The water was mirror flat (or actually, green pea-soup flat because of an algae problem) on the row through the gorge. But yes, I think the 200W equivalent erg power is quite correct, considering my subjective rate of perceived exertion. Looking at the SPM part of the graph, you can nicely see how I dropped the rate during the row, while maintaining boat speed. One explanation is focus on technique. Another one is that it was helped by the wind.

Total distance: 17.3km. I was on the water for 90 minutes, including a few drinking breaks.

By sanderroosendaal • Uncategorized • 1 • Tags: gorge, head race prep, lake, OTW, river, rowing, steady state, training

Sep 20 2016

Monday: 8x500m OTW

This week is a weird week. In my preparation for the 6km head race of October 7, I plan this as an intensive week, but at the same time we are getting guests from Wednesday afternoon to Sunday morning. Therefore, I had to plan my training with all OTW and the most important sessions on Monday to Wednesday.

Originally I wanted to do a 4x2km but I changed to 8x500m in the last minute, for three reasons:

Lack of time. With 4km vs 8km of work, the 8x500m is a faster workout
I hoped to be able to rate up to my head race stroke rate (27-29spm) a bit easier in the shorter pieces. A good opportunity to explore these stroke rates and learn how I am fastest at these intensities
A 2x3km (or full 6km) planned for Wednesday – too similar to 4x2km.

When I set out the lake was mirror flat, but as usual ripples started to form during the warming up.

I used the pre-programmed 8×500/2:30 rest from the SpeedCoach, failing to remember that the speedcoach doesn’t record data during the ‘rest’ period (they say that will be fixed in the next firmware update). The weather report for my location was:

Summary for your location at 2016-09-19T05:43:09Z: Mostly Cloudy. Temperature 54.19F/12.3C. Wind: 1.27 m/s. Wind Bearing: 22 degrees

I think that is about right. Seems consistent with my own observations.

Work Details #-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS- 01|00500| 01:58 |01:58.7| 27.3| 160 | 170 | 9.3 - tailwind 02|00500| 01:56 |01:56.5| 28.3| 165 | 174 | 9.1 - tailwind 03|00500| 01:58 |01:58.4| 27.9| 165 | 174 | 9.1 - tailwind 04|00500| 02:06 |02:06.0| 27.1| 167 | 175 | 8.8 - headwind 05|00500| 02:04 |02:04.5| 28.0| 167 | 176 | 8.6 - headwind 06|00500| 02:00 |02:00.5| 27.9| 163 | 173 | 8.9 - tailwind 07|00500| 01:59 |01:59.0| 27.7| 162 | 174 | 9.1 - tailwind 08|00500| 02:01 |02:01.2| 28.2| 160 | 172 | 8.8 - tailwind Workout Summary --|04000| 16:05 |02:00.6| 27.8| 164 | 176 | 8.9

The last time I did this workout was in June. Then I managed a 1:58 average at a stroke rate of 30spm. Today was a 2:01 average at 28spm. Sounds similar to me.

Also the pie chart looks similar:

I didn’t like how I was rowing. I had difficulty rating up and somehow I didn’t manage to get in the right rhythm. In the fourth rest period I understood why. I looked at my oarshaft and noticed I was rowing with a pair of sculls from our double. I have gotten used to the low-i sculls that I use in the single, and the normal sculls are now … different.

On rowsandall.com, I am working on a histogram of all erg strokes over a period of the past 12 months. Here is a prototype graph for my sessions:

The data are not really representative, because since the inception of rowsandall.com I have mainly rowed on the water, but still it’s an interesting graph to look at and see evolve over time. The beta testers had a lot of fun comparing each other’s graphs. One of the uses could be to check if you are really adhering to a polarized training plan.

By sanderroosendaal • Uncategorized • 1 • Tags: 8x500, lake, OTW, rowing, single, training

Sep 17 2016

Saturday: 2x3km

Friday

No training on Friday. I am in recovery week. Also, somehow the business trip and Thursday’s 10 minute intervals made me very tired.

Saturday

Romana is racing in Bratislava, Slovakia, today. A race in eights from Devin to Bratislava, 11 km on the Morava river with the current.

I got a text message that her eight has won and she is bringing a cup home. Great!

Because Romana was racing in Slovakia, I got to manage the girls 15/16 training today. My daughter Lenka is not fit to row, so she got to do stretching and some light spinning in the gym. With the two other girls, I set out to do a 2x3km in singles, to prepare for the 6km race in 3 weeks.

The weather: 18 degrees C and drizzle. Quite a change after a week of 30-35 degrees and sunshine.

Two girls, a 15 year old and a 16 year old. I let them start side by side, because they tend to be competitive and race like that. On this headwind 3km, I started myself three minutes after the girls.

I took over Tereza (15) with 500m to go. Iva (16) was already waiting at the 3km mark “Sirka”. I asked her how long she had been waiting. Two minutes, was the answer.

Three minutes after I finished (and about 2:15 after Tereza finished) we all started together for the second 3km interval.

A tailwind row. I quickly took the lead and rowed away from Iva, but somehow the mojo wasn’t there. The stroke rate was at the prescribed 25/26 spm but I didn’t pull too hard. Even had two “handle down” moments, and certainly didn’t have energy to finish strong.

After completing my second 3km interval, I waited for the girls to arrive and had them count heart beats with their fingers on their neck. Iva (16) counted without hesitation, 24 beats in 10 seconds, so a 144 pulse.

With Tereza, it was a bit more difficult. She had gone much deeper during the row, and she is younger and not yet used to structured trainings. I had to explain to her how to measure heart beats with your fingers on your neck. In the end she got it, and counted 26 beats in 10 seconds. So, how much is 26 times 6, I asked her. You should have seen the look on her face. Counting on her fingers, she got to the correct answer eventually.

After the training, during the stretching, I explained a bit about training programs, that every week there are one or two hard sessions, where the coach expects them to go really deep. Iva told me that Romana had set a stroke rate cap of 24 and I had told her to take a light stroke. Yes, she has to work on technique and take light strokes, but endurance wise she is ready to do this at 28spm. For the younger girl, Tereza, all this was a new world and she did go deep (having difficulty to hold 24 spm). Anyway, it was fun to work with the girls and (hopefully) help them be better rowers. A very welcome change to my normal solo (narcissistic?) sessions.

Here’s the session in images and statistics:

The wind may have been slightly less than the 2.9 m/s that I used to calculate this graph, but I think it is a good representation of today’s session. A hard first 3km and a weak second one.

Work Details #-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS- 01|03000| 13:54 |02:19.0| 25.0| 174 | 183 | 8.6 02|03000| 12:54 |02:09.0| 25.0| 173 | 178 | 9.3 Workout Summary --|06000| 26:48 | 2:14.0| 25.0| 174 | 183 | 9.0

I measured wind speed on the dock after the session. An average over a 2 minute measurement was 2.9 m/s, with a peak of 4.0 m/s. I used these values to calculate power. There may have been a slightly lighter wind during the session, but I still think the power plot is an accurate representation of what I did.

The second 3km got recorded on Strava as a valid time for the “Sirka-Rokle” segment that I defined, and I am leading the leaderboard with it. I don’t think this is fair. I was helped by the 3m/s tailwind and I think this is one of my worst efforts on this segment. It shows that Strava and rowing is difficult. Wind is a big factor. The first interval didn’t get recorded for the segment “Rokle-Sirka”, probably because I was too far off the course. Rowing Strava intervals on a lake is not straightforward.

After the training, my son Robin and I went to Kunstat, a small town in the highlands, about 30 minutes from Brno, to visit a pottery fair. Unfortunately, we didn’t find what we wanted, but we had a great time.

By sanderroosendaal • Uncategorized • 4 • Tags: 2x3km, lake, OTW, rowing, single, training

Sep 9 2016

5 reasons to exercise in the very early morning

Admittedly, I constructed today’s blog title as click bait. Hopefully the content will satisfy you.

Here are my five reasons:

You get to see the sunrise
Less wind, which is a big deal on our lake.
You have the lake for yourself (or just share it with other rowers). No swimmers. No ferries. No paddle boats
On hot days, the temperatures are better
It energizes me for the working day. One positive thing done first thing in the morning sets the direction for the rest of the day

Today was a shorter session than on Wednesday. For logistics reasons, Saturday’s session of 2x3km at head race pace had to be moved to Friday. The problem is that that is just two days after another heavy session, so would I be fully recovered? I wasn’t sure, but I figured the negative effect of not doing a session is stronger than the negative effect of doing a heavy session when not fully rested (and potentially not doing it as hard as it should be done).

I did an interesting experiment with myself. I promised myself to focus strongly on technique whenever my stroke pace would be higher than the average pace. So on the first 3k I set out at 2:03, and take a glance at the SpeedCoach every few strokes. If I would see 2:05 or 2:06 (or worse) I would focus on tap down, back swing or length at the catch instead of pushing harder with the legs. So just focus on technique, not working harder, especially not in the first part of the stroke.

It worked! Either the wind gods played with me and increased the tailwind (or decreased headwind) slightly to bring the desired outcome, or it really worked. I am going to settle for the second explanation.

Stroke rates were still only at 25 spm, but that will be the focus a couple of weeks from now. First, I need to build a good basic head race stroke.

Work Details #-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS- 01|03000| 12:28 |02:04.7| 25.0| 173 | 181 | 9.6 02|03000| 13:16 |02:12.7| 25.7| 177 | 182 | 8.8 Workout Summary --|06000| 25:44 | 2:08.7| 25.4| 175 | 182 | 9.2

During the tailwind interval I thought that I was rowing very well in what I thought was just a very light tailwind. It was a bit disappointing to see my pace hovering around 2:13 / 500m in the headwind interval. In that one, pace drifted to 2:16 when I didn’t focus on technique and I managed to get it back to 2:09-2:11 when I did.

Both 3km intervals went by much faster than I thought they would. Actually, they were rather enjoyable. Painful they were of course, but no thought of giving up. I guess the technique focus kept my mind focused on something else than the pain.

By sanderroosendaal • Uncategorized • 1 • Tags: 2x3km, head race preparation, lake, OTW, rowing, single, training

sunset-landscape-lake-brno-prigl-orange-ship-1

Sep 7 2016

A hard workout 3km/2.5km/2km OTW – glad I have that one behind me

I got to see the sunrise today. That was a really nice reward for having to get up really early. I had the alarm clock at 5am, because my work schedule wouldn’t allow me to train in the evening (business dinner) and to do a session before work, I needed to push off the dock a lot earlier than my usual, relaxed morning sessions at 7am.

Pushed off at 5:53. Things take a bit longer at the rowing club when you’re the first one there, have to unlock doors, etc.

I knew this would be a hard session. In this mesocycle I am doing one or two of these “hard endurance” or “L2” sessions a week. After a summer of sprinting and then letting my fitness degrade, my body hates these sessions. I know it will get used to it, but right now I would prefer any short and sprinty stuff over this. Both types of hard sessions are painful, but I am not mentally prepared for the “long hard distance” pain that sets in slowly but drains you long before you have the end of the session in sight.

So I am allowing myself pretty long rest periods between the intervals, gradually shortening these rests as the weeks go by, to be ready to do a 6km race in October. Today’s session was a classical Pete Plan (Wolverine Plan) session: 3km / 2.5km / 2km at 5 minutes rest. But on the water, each 500m takes 20 seconds longer, so this is actually harder than OTE.

I wanted to do the intervals with increasing stroke rate. The race pace will be 28/29spm, but I cannot do that right now, so my plan was to do the 3km at 25spm, and then increase by 1spm with each interval.

After a 2.2km warming up I turned the boat at the northwest end of the lake and took off.

Work Details #-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS- 01|03000| 12:40 |02:06.7| 24.7| 171 | 180 | 9.6 - tailwind 02|02500| 11:19 |02:15.9| 25.2| 169 | 179 | 8.8 - headwind 03|02000| 08:26 |02:06.6| 25.7| 158 | 175 | 9.2 - tailwind Workout Summary --|07500| 32:26 | 2:9.7| 25.1| 167 | 180 | 9.2

Summary for your location at 2016-09-07T04:27:43Z: Clear. Temperature 54.46F/12.4C. Wind: 1.18 m/s. Wind Bearing: 39 degrees

I don’t fully agree with the weather report, though. I think the wind speed is pretty accurate. The kind of headwind that you feel, but you (wrongly) get the impression that it doesn’t help you much in the tailwind parts. I took the liberty to change the wind bearing from 39 degrees (NE) to 340 degrees (NNW). I felt that this was a straight head/tail wind with no crosswind. Wind direction is a very local thing, especially in hilly country.

My HR meter seems to misbehave in the second and third interval. Perhaps it’s time to replace the Wahoo Tickr’s battery. You can also see from the graph and from the data that I was a bit more conservative with the stroke rate than the plan. I really was afraid I would give up the session. The distances seemed long. In the end I managed, even without too much stroke counting. Counting strokes for 3000m seems demotivating to me, so I rather pick landmarks and divide the interval in sections. Pass the Lodni Sporty Rowing club. Pass the playground. Pass the slight turn. The restaurant. Rokle. That’s three km divided in 5 sections that are not equally long, but each of them is short enough to be manageable.

When counting, I started to practice something I saw an American Olympic sculler do in a video. She counts ten strokes. Then she doesn’t count for two strokes. Then ten strokes again. Of course you count two strokes, but it nicely disconnects the series of ten. Ten strokes always seems doable, and by separating the strings of ten, I tend to focus more on the ten itself then if it is the third set of ten out of 11 sets of ten. I am not sure if I am expressing myself clearly, but you should try it.

I used to count like this: 1-2-3-4-5-6-7-8-9-10-2-2-3-4-5-6-7-8-9-10-3-2-3-… etc. I would know exactly where I was, and I would in general be frustrated by seeing that after 50 strokes the meters countdown was less than 500m.

Now I count: 1-2-3-4-5-6-7-8-9-10 nothing nothing 1-2-3-4-5-6-7-8-9-10 nothing nothing etc … and by some magic the meters seem to go by faster. Try it. It might work for you as well.

Power estimation and wind corrected pace. I have to correct the y axis on the pace chart to show the equivalent erg pace. Still, very much in line with what I would expect to do on the erg.

Here’s a better plot:

And, as said, a beautiful sunrise seen from the single.

This is actually a sunset picture, but you get the idea

By sanderroosendaal • Uncategorized • 2 • Tags: hard endurance, L2, lake, OTW, rowing, single, training

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lake

A warned man counts for two?

Wednesday: 6k Test On The Water

Cloud-based rowing

Monday: 8x500m OTW

Saturday: 2x3km

5 reasons to exercise in the very early morning

A hard workout 3km/2.5km/2km OTW – glad I have that one behind me

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