Sep 1 2016
Sprintervals with long rest – OTW
Finally an OTW day again. Couldn’t do the row in the morning, as it is the First Day of School after the vacation, and I didn’t want to miss the breakfast with the kids this morning.
Arrived at the lake around 5pm. It was warm, around 28 degrees, and the lake was calm. There were fewer swimmers and paddlers and other recreational vessels than during the vacation, but there was still enough for me to be nervous and wear the mirrors.
The problem is always the same. Nobody estimates the rowing boat’s speed correctly. There is a very simple way to determine if you will pass in front of or behind a vessel, or are on collision course. If the other boat is moving forward relative to a fixed point on the shore (horizon), you will pass behind it. If it is moving backwards relative to the shore, you will pass in front of it. If the horizon doesn’t move with respect to the other boat, you are on a collision course. Assuming none of the vessels changes course or speeds up/slows down.
I was still struggling with the SpeedCoach workout menu. I wanted to do 20×30″/60″ rest. Being lazy, I thought I could program that as 10x(30″/60″/30″/60″), so the rest periods would also be captured. However, I forgot to change the rest between the series. I discovered that after the first two 30 second speed bursts, when the SpeedCoach went to a “break” of 10 minutes. I stopped and reprogrammed, reducing the rest between “sets” to the minimum of 30″. I guess the right way to program this workout is to do 30/60/30/60/30/60/… etc, at least if you want the rest period to be recorded. Here are the plots for the 18 intervals I did after reprogramming:
Workout data for the first 2 intervals:
Work Details
#-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS-
01|00129| 00:30 | 1:56.2| 32.0| 145 | 170 | 8.1
02|00193| 01:00 | 2:35.4| 21.0| 166 | 172 | 9.2
03|00129| 00:30 | 1:56.2| 32.0| 164 | 164 | 8.1
04|00190| 01:00 | 2:37.8| 20.0| 167 | 170 | 9.5
Workout Summary
--|00641| 03:00 | 2:20.4| 24.3| 161 | 172 | 8.8
and for the 18 intervals (removed the 60″ rest intervals):
Work Details
#-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS-
01|00131| 00:30 | 1:54.5| 34.0| 150 | 157 | 7.7 - headwind
03|00129| 00:30 | 1:56.2| 32.0| 166 | 176 | 8.1
05|00135| 00:30 | 1:51.1| 34.0| 165 | 169 | 7.9 - tailwind
07|00134| 00:30 | 1:51.9| 34.0| 173 | 182 | 7.9
09|00135| 00:30 | 1:51.1| 34.0| 174 | 176 | 7.9
11|00139| 00:30 | 1:47.9| 32.0| 172 | 179 | 8.7
13|00105| 00:30 | 2:22.8| 22.0| 151 | 154 | 9.5 - forgot to sprint
15|00138| 00:30 | 1:48.6| 34.0| 163 | 173 | 8.1
17|00135| 00:30 | 1:51.1| 32.0| 163 | 169 | 8.4
19|00138| 00:30 | 1:48.6| 32.0| 171 | 174 | 8.6
21|00137| 00:30 | 1:49.4| 32.0| 167 | 173 | 8.6
23|00123| 00:30 | 2:01.9| 32.0| 160 | 162 | 7.7 - headwind
25|00127| 00:30 | 1:58.1| 32.0| 162 | 165 | 7.9
27|00129| 00:30 | 1:56.2| 32.0| 169 | 173 | 8.1
29|00127| 00:30 | 1:58.1| 32.0| 150 | 153 | 7.9
31|00124| 00:30 | 2:00.9| 32.0| 168 | 170 | 7.8
33|00125| 00:30 | 1:59.9| 30.0| 164 | 169 | 8.3
35|00129| 00:30 | 1:56.2| 30.0| 159 | 159 | 8.6
Workout Summary
--|05500| 27:00 | 2:27.2| 23.1| 166 | 186 | 8.8
The setup of the SpeedCoach confused me in such a way that I forgot to sprint during one of the 30″ intervals.
I didn’t go all out on the sprints but tried to reach a good boat speed by technique, especially trying to accelerate slightly in the last part of the recovery. I think I am seeing a boat speed improvement doing this, but it is too early to proclaim victory.
Sep 3 2016
Saturday: 2x3km – head race preparation
Another beautiful summer day at the lake. The temperatures are not so hot any more. A pleasant 25C and almost no wind. Flat water, except for the wakes that I had to row through.
First a 2km warming up:
I did 2x3km at 3 minutes rest. Yesterday’s bike ride was more exhausting than I thought so I was wondering how to do this workout. In the end I decided I would be happy if:
I succeeded.
Work Details
#-|SDist|-Split-|-SPace-|-SPM-|AvgHR|MaxHR|DPS-
01|03000| 12:59 |02:09.9| 25.3| 171 | 179 | 9.1
02|03000| 12:50 |02:08.4| 26.4| 176 | 186 | 8.8
Workout Summary
--|06000| 25:50 | 2:09.1| 25.9| 174 | 186 | 9.0
After that I was very tired. I did a very slow row back to the club:
At one point I had to speed up a bit to stay ahead of the tourist ferry. Almost bumped into a swimmer there. I stopped and gave her a lecture on the rules. No swimming more than 150m from the bank. Sometimes I am like that. I am generally friendly and greet other lake users, but this lady irritated me. I was trying to stay away from the ferry trajectory and she just came swimming into mine.
At our rowing club, you have to carry your boat uphill after the training. This was one of those sessions where I really wasn’t looking forward to that. I did everything in slow motion. Carry boat. Wash boat. Back to the dock for the sculls. Bring boat inside.
In the mean time, our club house and park was being turned into a wedding chapel. We make a little money to pay for new boats and repairs by renting our beautiful location for team buildings, parties and weddings. I have mixed thoughts about that. Usually all goes well and everybody is happy. Sometimes the neighbors call because of too loud music, or you arrive at the club for your morning session and have to climb over drunk people sleeping in the grass.
But these folks seemed to be very well behaved, happy and nice. They are very lucky with the weather, and will do the ceremony on the grass. I had a little chat with them while I was locking our boat hangars. I also casually mentioned that the lake consumes a drunk swimmer now and then. I hope they have a very good time and no accidents happen.
By sanderroosendaal • Uncategorized • 2 • Tags: 2x3km, lake, OTW, rowing, single, training