Apr 6 2015
15k in the double
Back on our home lake. While river dwellers have water like this (photographed yesterday at the Elbe river in Pardubice):
We have huge waves with the slightest wind.
We spent an hour rigging the singles and measuring the blade angles. Since I had my new wing rigger, I had the feeling that my left oar was slightly off. Indeed, it moved from 3 degrees to 4 degrees with the new wing.
Then we took the double out for a row. Romana wanted to do some L4 work but she wanted “structured”. First we thought we would do 4×10 minutes, but the south end of the lake was unrowable. So then we dialed up a 4x2km which we would do in 24spm. The first two we did on the relatively quiet part of the lake but as the wind kept turning we ended up rowing in huge waves anyway, so the last two intervals were done on the river.
|Dist_|Time_|Pace__|_SPM___|avg HR|max HR|DPS|Remarks
|02547|16:50|03:18.3| 19.5 | 122 | 160 |07.8|Warming up
|02002|08:23|02:05.6| 23.8 | 161 | 169 |10.1|tailwind, on lake
|00818|05:01|03:04.0| 19.3 | 130 | 167 |08.4|rest
|02003|09:38|02:24.3| 24.2 | 167 | 172 |08.6|headwind, on lake
|00728|04:59|03:25.4| 19.5 | 132 | 166 |07.5|rest
|02002|09:33|02:23.1| 24.0 | 165 | 168 |08.7|headwind, on river
|00619|05:00|04:02.3| 19.0 | 123 | 156 |06.5|rest
|01999|09:07|02:16.8| 22.6 | 156 | 162 |09.7|varying wind, on river
|02741|16:22|02:59.1| 18.9 | 129 | 143 |08.9|cooling down
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2547_____|_16:50____|_3:18.3|122|19.5|7.8|warmup
8006_____|_36:41____|_2:17.5|162|23.6|9.2|Main set
2741_____|_16:22____|_2:59.1|129|18.9|8.9|Cool down
2165_____|_15:00____|_3:27.9|128|19.3|7.5|rest meters
15459____|_24:53____|_2:44.7|142|20.9|8.7|_Total
Apr 9 2015
Pete Plan 3km/2.5km/2km in the double
Today I stickered the boat name to our new double. I will keep it secret until Saturday’s christening ceremony.
In next week’s races, I agreed to race the double with Michal, so today we took the double out for a row. It was relatively flat water on the lake, for the first time in ages. I gave Michal the choice between a 3km/2.5km/2km or a steady state row. He chose the first one.
He has only started to train again recently. It showed. He became tired relatively quickly.
Still a good workout. In the first interval, the 3000m, we had to do a hard stop about a minute into the row, because a single had decided to turn and didn’t see us coming. We also had wake of three motor boats. Two coach launches and one motor boat with guys from the sailing club taking their kids for a ride. These were the worst, because they didn’t slow down for us and were basically doing circles on the lake.
|Dist_|Time_|Pace__|_SPM___|avg HR|max HR|DPS|Remarks
|02226|13:47|03:05.8| 19.2 | 124 | 169 |08.4|Warming up
|02998|12:46|02:07.7| 25.5 | 170 | 180 |09.2|3km headwind, wake
|00677|04:59|03:41.0| 19.6 | 142 | 180 |06.9|rest
|02497|10:07|02:01.5| 25.6 | 176 | 181 |09.6|2.5km tailwind
|00642|04:58|03:52.2| 19.3 | 144 | 179 |06.7|rest
|01993|08:39|02:10.2| 25.4 | 175 | 181 |09.1|2km headwind
|01075|07:03|03:16.8| 17.5 | 134 | 181 |08.7|cooldown
The summary:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2226_____|_13:47____|_3:05.8|124|19.2|8.4|warmup
7489_____|_31:32____|_2:06.3|173|25.5|9.3|Main set
1075_____|_07:03____|_3:16.8|134|17.5|8.7|Cool down
1318_____|_09:57____|_3:46.4|143|19.4|6.8|rest meters
12108____|_02:19____|_2:34.4|155|21.2|9.2|_Total
And finally another nice picture from last weekend’s racing:
By sanderroosendaal • Uncategorized • 0 • Tags: double, lake, OTW, pete plan, rowing, training