Sep 26 2015
And More Training Plan Musings. Plus weekly 6km in the single
Kraft
Thank you Boris for the links to the video in your comments to yesterday’s blogs. Here are a few examples of the circuit training that Fritsch/Nolte suggest. Apologies for those who don’t speak German. I suggest you throw the text in Google Translate.
Beispiel fuer ein allgemeines Kraeftigungsprogramm
45s Pause zwischen den Sets – Gesamtdauer ca. 45 min
- Kniebeuge Langhantel – 4 sets 15-12-10-8 Wh
- Ruecken – 3 Sets 15-12-10 Wh
- Latziehen – 4 Sets 15-12-10-10 Wh
- Einbeinige Kniebeuge mit KH – 3 Sets 15-12-10-10 Wh
- Armdruecken auf Pezziball – 3 sets 15-12-10 Wh
- Oberer Ruecken – 3 Sets 12-10-10 Wh
- Rudern mit LH in Vorhalte – 3 Sets 12-10-10 Wh
- Brust – 3 Sets 12-10-10 Wh
- Crunch Pezziball – 1 Set bis zur Ermuedung
- Reverse Crunch Pezzi – 1 Set bis zur Ermuedung
Romana’s circuit training, all stations 12 repeats (they will do 15 later)
- Hanging on ribstole – legs
- Lying pullup bar
- squats on bosu ball
- Back
- Bench press 25kg
- Bench pull 25kg
- Leg press 70kg
- Sit ups
- Rowing motion
- Jumping over a bench
My inventory of what I have at home
- Jumping rope (used now for quick hotel room workout)
- dumbbells 2kg
- Pezzi ball
- A pull up bar to put in a door opening. It doesn’t work because our 1920s doors are too wide
Perhaps the addition of a sandbag, and maybe a simple fitness bench will be enough to create a simple improvised circuit training for when I don’t have time to go to the gym/rowing club. The idea would be to do a 30-40 minute circuit training, then erg. All critique/suggestions/comments welcome!!!!
Today’s rowing
Nice weather: 15 degrees C, windy and medium to medium/big chop. Overcast.
I did my weekly 6km hard distance row, but the lake was really choppy at the Sirka end. My time was over 28 minutes … 🙁
The stats are as follows:
|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|02298|13:55|03:01.7| 18.3 | 148 | 163 |09.0|warming up
|00999|04:12|02:06.1| 25.0 | 173 | 179 |09.5|km 1
|01000|04:16|02:08.0| 24.5 | 179 | 180 |09.6|km 2
|01001|04:22|02:10.9| 24.1 | 179 | 181 |09.5|km 3
|00998|05:27|02:43.8| 23.2 | 179 | 182 |07.9|turn & km 4
|00998|05:00|02:30.3| 23.8 | 182 | 185 |08.4|km 5
|00999|04:52|02:26.2| 24.4 | 183 | 184 |08.4|km 6
|02267|14:31|03:12.1| 17.2 | 143 | 184 |09.1|cooling down
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2298_____|_13:55____|_3:01.7|148|18.3|9.0|warmup
5995_____|_28:09____|_2:20.9|179|24.1|8.8|Main set
2267_____|_14:31____|_3:12.1|143|17.2|9.1|Cool down
10560____|_56:35____|_2:40.8|163|20.9|8.9|_Total
Slow, sloppy and choppy … not a good day. Tailwind didn’t speed me up and the headwind slowed me down by a lot.
My Garmin Forerunner 220 froze after 33 minutes of rowing. I had to reset it after the training. Luckily, that worked. Even though, I was already fantasizing that I had a good reason to buy a new GPS watch … 😉
I am glad I build in the redundancy with the CrewNerd / Garmin combo.
I am using tapiriik now so I have all data on Garmin Connect, SportTracks and Strava. Used the Strava segments for the first time to look at my historic data on the 6km. I have defined a 5.8km segment in Strava that should capture my 6km efforts without having to line up on exactly the same starting location every time. Here are the historic data that I captured:
I took a GoPro video of the effort. Will upload it once done processing.
Oct 12 2015
Monday: Rowing a quad with the girls
Romana had to be in Pardubice for work. Usually she has her appointments in the morning and is back in time to coach her girls, but today I volunteered to look after them.
They had scheduled 1500m intervals (3 of them) on the erg, which was sensible given the predictions of freezing temperatures and a 4 Beaufort wind, which can throw nasty chop on our lake. However, when we arrived at the rowing club, it was sunny and the wind direction was such that there was a lot of rowable water. Three girls: Lenka, 15, and an experienced rower. Iva, 14, who has rowed in the girls 13/14 category, and Klara, 17, who is just learning to row. I decided to take them in the quad and do technique/extensive Steady State. I promised them I will explain to Romana. I also promised they will not escape from the OTE intervals.
I put the “girls double” on 3 and 4, Klara on 2 and I rowed bow position to take care of the course and to keep an eye on Klara as the least experienced. But she picked up quite well. We did rowing by pairs on the first 1km. Then we used the second warming up km to work our way to a full stroke, starting with hands only, etc. After 3km we were rowing steady enough that we could add some pressure. So the training ended up to be low stroke rate (17-18spm) with high pressure and a sloooow recovery to feel the boat run (and give Klara some time to sequence everything right).
Worked out pretty well and it was fun to do. Turns out, I thought I was doing nothing myself, but when I did some stretching this evening I found out that I had taxed my muscles a bit. So far, so good.
By sanderroosendaal • Uncategorized • 2 • Tags: lake, OTW, quad, rowing, steady state, training