Apr 28 2015
How to earn a beer (and some nonathlon points)
I have a few days left to catch up on my nonathlon scores. For those who don’t know, the nonathlon (http://www.nonathlon.com/) is an annual erg competition where your performance is measured against an age and weight determined standard. In this way, everybody can compete against everybody. Also, it’s a good way to make sure you make do your tests on all the Concept2 ranking distances.
Unfortunately, today was a long day with business in Prague. Had to get up at 5:30 for what ended up to be a 3 hour drive (doing the final 10km in a nerve wrecking 40 minutes). Then a full day of business meetings, followed by a 3 hour drive home (doing the first 10km in 30 minutes because of an accident) through pouring rain with an outside temperature of +3C, lots of traffic in hilly countryside on a bumpy highway with lots of road construction.
Then had to bring the company car back to the office, get my own car and drive home.
I was ready to sit on the sofa and drink a beer.
Well, I might just as well do a quick row before that.
Looked up my PB (1:31.6 from 2011/2012). When I am ready to do short sprinty work, I am usually in full OTW season swing, so I rarely do these on the erg. Well, this year I want a >900 nonathlon score on all ranking distances, so I better get going.
Not sure where I would end up, but decided to just fly and see and see where I would die and how far I would have to limp home.
Warming up consisted of a brisk 2000m with a 2x 10 stroke intervals (at 1:50 and 1:40) and a 5 stroke interval at 1:33.
Dialled up the 500m. Didn’t give it much more thought, did a race start and off we go.
stroke 1: 2:05
stroke 2: 1:50
stroke 3: 1:35
stroke 4: 1:26
Now keep hanging on below 1:30 as long as possible.
That turned out to be around 300m.
Then the average pace started to creep up but until the last stroke I believed it could be a PB.
It wasn’t to be: 1:31.7. One tenth of a second above.
Still think I deserve the beer (and the sofa).
Workout Summary - Apr 28, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|00500|01:31.7|01:31.7|454.3|38.6|167.5|181.0|08.5|11.8
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|00100|00:18.1|01:30.4|473.9|39.8|130.4|155.0|08.3|11.9|
02|00100|00:17.9|01:29.7|484.3|36.8|169.2|176.0|09.1|13.2|
03|00100|00:18.0|01:29.9|481.7|40.0|177.9|179.0|08.3|12.0|
04|00100|00:18.5|01:32.4|443.1|38.9|180.3|181.0|08.3|11.4|
05|00100|00:19.2|01:35.9|396.9|37.5|181.0|181.0|08.3|10.6|
1km cooling down brought today’s total to exactly 3500m on the erg and 412km in the car. 😀 😀 😀
The result made me think about how to do the 1km attempt on Thursday. Could I do a 500m in say 1:33, then follow with a 1:43 500m and still end up with a good 1km score? I guess a better way is to do 10 strokes full out, then settle for PB pace.
Now on to register for the Slovak Championships in Piest’any. A 1km Masters 1x for me on May 10. My son Dominik will run his first race in the boy’s single (up to 12 year olds). His reaction to the news: “Yes!”
Apr 30 2015
Last day to complete the nonathlon: 1km SB
Last day to do the last nonathlon distance: the 1000m.
I had about 3 hours left when I sat down to do it. No panic, though. I knew I could do a 1000m in under three hours.
I also knew I wouldn’t beat my PB. We had some visitors from the US yesterday evening and we had to taste some Moravian wine … 😳 Followed by a long working day, and a 1km attempt too short after dinner. It would be hard to come close.
So the plan was to take 10 strong strokes after the start, then settle on 1:40 and keep it as long as possible.
Workout Summary - Apr 30, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|01000|03:20.4|01:40.2|347.9|33.5|175.4|183.0|08.9|10.4
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|00100|00:19.0|01:35.0|408.3|37.9|137.8|160.0|08.3|10.8|
02|00100|00:20.0|01:39.8|352.3|33.1|170.8|175.0|09.1|10.7|
03|00100|00:20.0|01:40.2|347.8|29.9|176.2|177.0|10.0|11.6|
04|00100|00:20.1|01:40.5|345.0|35.8|178.8|180.0|08.3|09.6|
05|00100|00:20.0|01:40.0|350.2|33.0|180.3|181.0|09.1|10.6|
06|00100|00:20.1|01:40.7|342.8|32.8|181.9|182.0|09.1|10.5|
07|00100|00:20.2|01:40.8|341.6|32.7|182.6|183.0|09.1|10.4|
08|00100|00:20.2|01:41.0|340.2|32.7|183.0|183.0|09.1|10.4|
09|00100|00:20.4|01:41.9|331.3|32.4|183.0|183.0|09.1|10.2|
10|00100|00:20.4|01:42.2|327.7|35.2|182.8|183.0|08.3|09.3|
920 nonathlon points. Mission accomplished
So according to nonathlon, my 500m is my best SB with 930 points, followed by my 1000m with 920 points, then the rest. My worst SB according to nonathlon is my 60 min effort with 904 points.
According to the Concept2 ranked pieces, my 5km SB is my best at 92nd percentile. The 1000m is among the worst with 84th percentile.
I also tried to fit a “Paul’s law” like curve through my SB data. The fit gave a 4.8 seconds split increase per doubling of the distance. My 500m, 6k, 60min and half marathon are on the fitted curve, while my 1km and 2km are slower. That kind of corresponds to my feeling. I should be able to do faster times on the 1km and 2km. By about 2 to 5 seconds.
Something to try for next Erg season.
By sanderroosendaal • Uncategorized • 0 • Tags: 1000m, concept2, erg, nonathlon, OTE