OTE

Nov 24 2015

5x1500m

Ben Redman posted a link to an interesting series of articles on endurance training in his latest blog post. Great reading to stimulate thoughts on rowing training for time pressed people.

My ride to work this morning was a bit slower than usual, because it was mighty cold and the mist was freezing to some sections of the road. I didn’t fancy a fall so I drove carefully.

Riding my bike I got cold hands, which made me think about my super-low lactate readings of the past two days. I guess my difficulty to get good blood flowing is to do with the low temperature in my rowing basement. The thermometer on the wall indicates something between 8 and 12 degrees C.

I also expressed fear that the low temperature might cause the readings to be lower than normal.

I posted these thoughts on the Lactate training thread on the Free Spirits rowing forum. By the end of the day Boris (“dr3do”) had responded that indeed according to him lower temperatures give lower readings and I should do my measurements at normal room temperature.

Then I made the mistake of posting a response before thinking, and as any new convert going through excitement, expectation, disappointment and frustration, I overreacted. On a public Forum. After 20 years of being on the internet I should know better.

Anyway, I apologized and I hope everything will calm down and be back to normal.

This low temperature thing is a bummer. I love to train in my chilly basement. To get the facts, I moved the thermometer to the basement floor where I prepare my lactate strips:

lactate 001 — Temperature near the ground

Indeed, lower than the 8 degrees measured on the wall.

On Thursday I will do an experiment to confirm (or, hopefully, falsify) my fear. I will take two strips to the basement and leave one prepared in a heated room. I will do a 60 minutes steady state, and take a lactate measurement immediately after. Then I will do a 1km very light cooling down and take another measurement. Finally, I will walk up the stairs and take a measurement with a warm strip. The two last measurements should be close. If the “warm” measurement gives a higher reading than the second “cold” measurement, I am in trouble.

Today’s training was a good old 5x1500m. Target pace was 1:50.7 which I was not looking forward to. At least I was able to channel my forum faux-pas frustration and focus on the splits.

Workout Summary - Nov 24, 2015 --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Avg --|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-DPS --|07500|27:31.4|01:50.1|262.3|27.8|165.9|09.8 Workout Details #-|EDist|-Etime-|-SPace-|Watts|SPM-|AvgHR|DPS-|Comments 01|01500|05:30.2|01:50.1|262.5|27.1|158.2|10.1| 02|03000|11:01.7|01:50.5|259.4|27.5|165.0|09.9| 03|04500|16:33.3|01:50.5|259.2|27.3|167.9|09.9| 04|06000|22:04.8|01:50.5|259.3|27.9|167.8|09.7| 05|07500|27:31.4|01:48.9|271.2|29.2|170.3|09.4|

Here’s a picture of my erg room wall with the scores on the doors:

The scribbled equations were written during the breaks of the 5x1500m. I was thinking about enzymes and the temperature dependence of their activity. Being a physicist I couldn’t come up with anything better than something looking like an Arrhenius equation. That doesn’t bring me any further because I don’t have a clue what typical activation energies would be for enzymes, let alone if they follow Arrhenius equation type behaviour. Also I would have to guess about the temperature in the strip. The plastic housing looks quite a good heath insulator. Then you pour warm blood into something that is probably around 5 degrees C. We are looking at a temperature difference that is probably a bit smaller than 294K – 278K. Basically if the reaction rate would half between these two temperatures, then the activation energy would be 31 kJ/mol. However I am afraid that with enzymes as a catalyst, things are probably not so simple.

May look into it but I fear the experiment is a more useful way to determine the effect.

Tomorrow is a resting day. An old rowing friend has a business trip to Prague, so I will join him for a beer and a dinner. Here is the two of us rowing the double in Amsterdam in 1993. I am the stroke rower and Ele Jan is the bow.

By sanderroosendaal • Uncategorized • 11 • Tags: 5x1500m, concept2, erg, OTE, rowing, training

Nov 23 2015

Applause for my mitochondria

The plan asked for 5x1500m intensive session but I decided to swap sessions and do another lactate test. After yesterday’s test, I decided that the next test would be to measure lactate after a steady state session at 200W. I slightly changed that to a 6x10min/2R to keep the protocol as close as possible to yesterday’s.

Temperature in my rowing cellar was 8 degrees C. Nice, because this is also the place where I stock and cool my liquid carbs (read: beer).

Here are the data:

Workout Summary - Nov 23, 2015 --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Avg --|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-DPS --|14973|60:00.0|02:00.2|201.5|23.0|156.4|10.9 Workout Details #-|EDist|-Etime-|-SPace-|Watts|SPM-|AvgHR|DPS-|Comments 01|02493|10:00.0|02:00.3|200.9|22.1|151.9|11.3|Lo 02|04985|20:00.0|02:00.4|200.6|22.7|154.2|11.0|0.9 mmol/L 03|07481|30:00.0|02:00.2|201.5|22.9|157.0|10.9|0.9 mmol/L 04|09975|40:00.0|02:00.3|201.1|23.3|157.8|10.7|Lo / 0.7 mmol/L 05|12474|50:00.0|02:00.0|202.4|23.5|158.0|10.6|1.1 mmol/L 06|14973|60:00.0|02:00.0|202.4|23.3|159.5|10.7|1.0 mmol/L

Again the first measurement was a failure because of a bad stab, not enough blood. This lactate testing is also a test of self-control. Of course I rowed the second interval angry and disappointed. After that interval I reverted to “multiple stabbing”, i.e. stabbing at 2 or 3 spots on three fingers, to see if I could discover a good spot.

All good spots were on my little finger. Some milking was needed to get good drops.

Also, I watched in frustration how, during the row, the leaks started to produce blood. I took my right hand off the handle during the recovery and watched impressive blood drops forming during the first three minutes of the interval. Interestingly, also from “old” stab holes. Then, when it was time to measure, I would wipe and wash and wipe dry, then stab, and then it would take a long time for a usable droplet to develop. The cleaning and stabbing took about 20, 25 seconds. Waiting for the blood another 20 seconds.

Here is the bloody graph:

A couple of points. I am still suspicious of the results, but:

It is possible that the long time between measurement and exercise causes the measurement to be off. But then, if I would be above the threshold, the lactate flushing from the muscles would cause blood lactate to increase initially. Measuring numbers well below 2.0 indicates I am really well in the aerobic training band.
The 40 minute date point was a second strip, measured a bit later than usual, because I ruined the measurement on the first strip by accidentally switching off the meter during the measurement. So even if this data point is lower because it was measured later, then that would indicate that I am extremely good at flushing lactate …
It could be that by taking relatively long breaks I “reset” my lactate levels and I was basically doing 6 separate 10 minute intervals, instead of one 60 minute continuous row. That may be true, but that would also point to fast flushing of lactate during the breaks.

My current theory is that I have very happy mitochondria, busily oxidizing lactate and running their Krebs Cycle at maximum speed. That would also explain unusually low steady state lactate levels and a lactate threshold which seems to be at a higher percentage of 2k speed than my other fellow blogging rowers.

It is true that even in periods where I trained less frequently, before I took up rowing again, I have been a happy long distance runner. Not ultra long distance, but just churning out the 10k and 12k runs over a weekend, or even on the treadmill.

Still reluctant to say that I “own” the 200W as a steady state training intensity.

I will give the lactate tester a few days off. Tomorrow is the 5x1500m session, and then on Thursday or Saturday I will do a continuous 60 minute row at 200W and measure lactate afterwards.

By sanderroosendaal • Uncategorized • 6 • Tags: concept2, erg, lactate, OTE, steady state, testing

Nov 22 2015

Learning to measure Lactate

If you haven’t done so, you should really read this post, me waffling on about the test protocol and other general theoretical preparations. This post is about what actually happened.

The ambient temperature in my rowing basement was 12 degrees C. There was good air flow (door open to outside where it was 3C), and the humidity was quite high.

Preparing all the lactate paraphernalia around the erg. I would stab in my right hand, using my dominant left hand, so lancing device and meter on the left, on the little table with the radio. 9 strips (the 8 that I would need plus one reserve) taken out of the little plastic container and prepared on a clean piece of tissue, on the floor on the left. Notebook and pen on the left. I wrote capital letter and underlined instructions on the top of the page: “DRY. WET. DRY. STAB. WIPE. DROP. MEASURE.” On the right hand side, a safe distance from the precious strips, I had a roll of tissues, a wet towel, and my water bottle.
2k warming up at 2:10 – 2:15 pace, then going through a mime version of the test protocol.
First 10 minutes @ 160W. I did the protocol a little clumsily, had to stab twice and still got a miniature droplet. The meter said: “Lo”. OK. A little frustrated but as I was already over the two minute break I decided to accept not having a measurement here and move on.
Second 10 minutes @ 165W. This time I paid attention to pressing the lancing device hard against my finger and stretching the skin a bit with my thumb. That proved to be more successful. I had enough blood I think. The entire capillary of the strip turned red, like this:
The reading was 0.8 mmol/L. Much lower than expected.
At 170W and 175W I got readings of 1.2 mmol/L. Funnily now blood would come out of the stabs during the row, but new stabs didn’t bleed much. I had to take care to wait and get enough blood. I gradually reduced the time needed to take the measurement to about 90 seconds, 100 seconds including writing down the result in my notebook.
I was looking forward to seeing an increased value at 180W, but I was impatient and didn’t get enough blood. The drop was actually just big enough but I slightly misaligned my finger with the strip, smearing blood on the wrong side of it: “Lo”. I decided to take a longer break, prick again and re-measure. Now I got 0.6 mmol/L!
Frustrated and thinking I must be doing something wrong, I decided to jump 10 W to 190W. Here, I measured 1.0 mmol/L. Needed to “milk” my finger.
Now with two 10 minute intervals to go and two strips left, there was no room for error. I rowed the 7th interval at 205W and the reading was 1.4 mmol/L. Needed some “milking” of the finger to get enough blood.
Slightly angry, I rowed the final interval at 248W, so that’s 10 minutes at 6k pace. Did I say I was frustrated? That caused me to push harder than the 210W that was scheduled. I also wanted to provoke the analyzer to show a high value. I got what I was looking for: 4.8 mmol/L.
A 1km cooling down and then a shower. After the shower I took another test reading just to check, and measured 1.7 mmol/L. That sounds plausible. This was about 10 minutes after the end of the cooling down.

Here is the row:

Workout Summary - Nov 22, 2015 --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Avg --|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-DPS --|19433|80:00.0|02:03.5|185.8|22.5|151.0|10.8 Workout Details #-|EDist|-Etime-|-SPace-|Watts|SPM-|AvgHR|DPS-|Comments 01|02308|10:00.0|02:10.0|159.4|20.7|138.7|11.1|Lactate Lo 02|04644|20:00.0|02:08.4|165.3|20.9|140.3|11.2|Lactate 0.8 03|07009|30:00.0|02:06.9|171.3|20.8|143.3|11.4|Lactate 1.2 04|09391|40:00.0|02:05.9|175.3|21.4|145.7|11.1|Lactate 1.2 05|11796|50:00.0|02:04.7|180.3|22.0|148.3|10.9|Lactate Lo/0.6 06|14251|60:00.0|02:02.2|191.7|22.6|153.2|10.9|Lactate 1.0 07|16760|70:00.0|01:59.6|204.8|24.2|159.9|10.4|Lactate 1.4 08|19433|80:00.0|01:52.2|247.6|27.7|171.1|09.7|Lactate 4.8

So now I have a blue pinky finger and a well perforated ring finger on my right hand, I am a little confused, and I am torn between a few explanations:

I must have done something systematically wrong and got too low numbers. This sounds very plausible as I am just learning to take the measurements. On the other hand, I read on several places that if you do something wrong, you tend to get too high values …
I am an anomaly and very efficient at re-using lactate. I seem to get significantly lower lactate numbers at low power than the crowd on the Free Spirits Forum. Does the 2.0 mmol/L as a good steady state intensity apply to me at all? Have I been doing my steady state at a too low intensity? I use to row around 2:06 pace which is 175W.
Another possibility is that I am seriously overtrained, completely depleted of glycogen and not able to increase the lactate level. Somehow this theory seems in conflict with my recent testing of the 2k and 6k …
I really should have continued and measured at 215 and 225W instead of going to 248W immediately. On the other hand, it was good to get rid of my frustration (at the cost of dubious training effect) and to at least know that the meter is capable of measuring higher values.

What next?

I will continue to measure in the coming weeks, probably after 20 minutes and 60 minutes on a 3x20min session. I hope to get more handy with the measurements, and at the same time to get some more data that would confirm the normal lactate levels for my body. I will probably do the next 3×20 session at 200W, slightly faster than I used to, to see what that brings me.

By sanderroosendaal • Uncategorized • 11 • Tags: concept2, erg, lactate, OTE, rowing, steady state, test, testing, training

Nov 22 2015

Preparing to measure Lactate

I have always been an interested reader of the Lactate based training discussion over at Free Spirits, but I have been hesitating a long time, because

The devices and the strips used are expensive
It’s just another biophysical marker that you can use. Granted, it is more direct than Heart Rate based training, but still there are external influences (ambient temperature etc) that make it hard to interpret a reading

Still, this sounds convincing:

Recently, I got a tip about a Polish distributor selling the Cera-Chek Lactate meter. It is sold on the Polish market for a very reasonable price and also the strips come at about half the price of the competitors. The Polish distributor was initially a bit reluctant to sell to the Czech Republic (hello single European market!), but in the end he agreed to sell.

The device arrived on Friday and yesterday I did my first successful measurement, a baseline measurement before exercise, quietly sitting down and taking time to do everything right. This practice made me actually quite nervous for the real testing during and immediately after rowing ergometer exercise, because it showed that some practice will be needed to get fast and accurate readings:

I need to prick deep enough with the lancing device. I find it very hard to get even the tiniest amount of blood after the stab. Then one is supposed to wipe clean the finger and wait for the second drop. Milking the finger to speed up the process is said to distort the readings, but with the blood flow in my right hand fingers, it is really a question of minutes.
You need to get enough blood sucked into the strip to do a reliable measurement. My understanding is that the strips have a chemical substance that reacts with the lactate and then the device just measures the current between two electrodes. The magnitude of the current is then converted to lactate concentration. What happens if there is not enough blood? Do you get an under-reading?
You need to measure fast. On the Free Spirits Forum, I read that the pros do a measurement in 30 seconds. This includes a routing of finger drying, finger washing, finger drying, finger stabbing, droplet wiping, strip preparation, application of second droplet, and taking 10 seconds to get the reading. I would be lucky to do all this in two minutes … and of course the body continues to flush lactate from the muscles to the blood, then flush it from your blood. You have to be consistent to be able to compare measurements.

The test I wanted to do was the “long step test”. Basically you do 10 minute segments at increasing power, after which you measure blood lactate. You want to start a little below a power that gives 2.0 mmol/L, and end above it, so you determine the steady state power at which you train as close as possible to 2.0 mmol/L, which is believed to be most effective steady state training using a polarized training plan.

So what steps to use? I had a few clues of course:

From my spiro tests I knew that my ventilatory threshold is about 234 W at 150 bpm.
I have been fitting my season’s bests to a simple model using a “steady state” pace that I could sustain for hours and a limited “anaerobic” buffer that one empties during the test. A very crude model, but it is quite good in predicting paces on test pieces (just like the old “double the distance, add 5 seconds of pace). This model gave me 211 W as the steady state pace. Suppose this would be equal to my Maximal Lactate Steady State, than this would correspond to a blood lactate level between 3 and 4 mmol/L, which is also the recommended “intensive steady state” level recommended by many authors.
My 2k SB is between 90-95% of Greg Smith (Quantified Rowing) in terms of Watts. He devised this test and runs it between 175W and 210W using 5W increments.

Difficult to decide. Starting at 160W and using 5W increments would bring me to 195W in 5 steps. That would probably be enough, but what if I hit 2.0 mmol/L already in the first step? Or if I wouldn’t hit it at all?

Here is what I decided to do:

Row 10 minutes at 160W/165W/170W/175W, taking 2 minutes of rest to try and attempt a lactate reading. At 175W, I would do the following:

If just below 2.0, take another 10 minutes at 180W, then
1. If above 2.0 at 180W, continue with 10W increments
2. If not above 2.0 at 180W, continue with 5W increments
If above 2.0, do next 10 minute intervals at 185W/195W/205W/220W

Sounded like a good plan.

I will follow up with a blog post about how the test really went. I will also publish a separate review of the Cera-Chek later. Here is a little teaser:

By sanderroosendaal • Uncategorized • 4 • Tags: concept2, erg, lactate, OTE, testing

Nov 18 2015

Steady State erg

A long working day ending with a meeting that started at 9am – Arizona time.

Standard steady state erg today. A 25 minute solo row, then a 30 minute online row on RowPro, and a 9 minute cooling down. My legs hurt quite a lot from DOMS from yesterday’s intensive run, especially the climbing muscles.

My lactate meter is on its way to me. UPS says it is in transit and on time, and has left Krakow, Poland, an hour ago. Exciting times. It will be interesting to see if I have been doing my steady state rows at the right intensity.

I have the feeling that I am rowing at a lower heart rate than a year ago, and I tried to compare “beats per km” which would slightly eliminate the pace effect … Beats per km was mostly above 600 in the 2014/15 winter, and mostly around 590-600 in this winter season. Could also be different clothing, or a different humidity/temperature etc.

Here are some pictures from yesterday’s run that I discovered on the internet. The guy with nr 416 was the guy I tried to run towards to during the second loop. I didn’t make it all the way to him but he was a good target. I am #313.

By sanderroosendaal • Uncategorized • 6 • Tags: concept2, erg, OTE, rowing, steady state, training

Nov 17 2015

Jehnice running event

A national holiday today. Last event in my test week(s). The 10km run in Jehnice, three bus stops from my home. For some reason, I skipped this event in 2014, but this year I participated.

First, the kids run. Dominik came last on the 1000m which is a quite intensive run. The first 500m is a steep climb. Then a loop around the cemetery and then a steep descent. Robin was somewhere in the slower half of the 600m run.

Then the 6km. Lenka ran and finished 279th place but happy with the effort. 35 minutes and a few seconds.

The 1ok consists of a 1k segment, then two loops on Rakovec hill, and then the 1k segment again. Here is the Strava record of my run:

https://www.strava.com/activities/434324951

It’s nice to run an event with a few more Strava users. I set a personal record on the Rakovec – Koně segment. Also, I clocked 47.07 for the run, which is 41 seconds faster than two years ago. I ran negative split. Started to push the pace a bit on the first climb and passed quite a lot of people. Then relaxed on the descent and started to push the pace harder on the second climb. The climb is that Rakovec – Koně segment mentioned above. In the first loop I did it in 12:26, in the second loop I managed 12:03. My previous PR was 12:31. This is 2.6km with an average climb grade of 3%, 91m of climb in total.

Good effort.

In the afternoon I visited a local food market.

It was very nicely situated in an old rail cargo building. Good atmosphere. Nice food to taste.

Test evaluations

VO2 Max vs Peak Power. The ideal is 40-45%. My value is 50%.

Anaerobic threshold vs VO2 max. The ideal is 80-85%. My value is 81%.

I didn’t do a test to determine aerobic threshold. The “Rowing Faster” book recommends a 60min to 75min full-out steady state row. Greg uses his power at 2.0 mmol. I am sure he can row a fater full-out 75 min steady state than the 195 W he uses.

The Jehnice run tells me I am in better general fitness shape than 2 years ago (or perhaps running a little more often). My anaerobic threshold vs VO2 max is in the right ballpark. I may be able to improve on my 6k a bit. Peak Power is too low and could be improved.

Conclusion: I am on the good path with my current training schedule. I expect that adding the strength training into the mix makes me row my 2k at a lower percentage of my peak power, which will make it a more sustainable effort. I hope to improve my 2000m score in the coming winter.

On the 6k I may or may not PB this winter but I should really try. 🙂

By sanderroosendaal • Uncategorized • 3 • Tags: erg, OTE, rowing, running, test, testing, training

Nov 15 2015

2000m erg test: Classic and Too Conservative

Testing week. Today was the time for the dreaded 2000m.

I rowed the test in the afternoon. Spent the rainy morning, after a heavy breakfast, with the boys in Brno’s science centrum VIDA which was good fun. Having physics qualifications, I tried to fulfill my duties to science and society by patiently explaining the principles behind the experiments to the boys, but I am afraid some of my explanation was lost and they ended up running enthusiastically between the attractions.

Then a light lunch and some work preparing dinner. We’ll have my special “Turkey a la Duck” with red cabbage. Food that needs a lot of time to be prepared.

Lunch digested well enough, a quick espresso and off to my erg cellar. Did a full fletcher warming up without looking up the prescribed paces, just did the stroke rates as prescribed and let the pace come by itself. Some stretching and prepare for the main event.

I wasn’t sure what pace to aim at. My PB being 6:58.something, but not having done a 2k in ages, I thought that a 7:02 – 7:04 (i.e. 1:46 pace) would be a good target.

Standing start, of course. Race start and ten hard strokes with eyes closed. Opened eyes, saw 1:37 on the monitor, and slowed down to 1:46 pace, doing about 30spm.

My check points would be 1200m to go, 600m to go, 300m to go.

Of course I checked average pace after 500m: 1:44.1. That was of course due to the first hard 10 strokes which, as every rower knows “are for free”. I continued to row my 1:46 pace.

With 1200m to go I decided to accelerate. I was doing fine and decided I could risk this. If I would die a few hundred meters later, I would probably still be able to hold a pace that would bring me in on target.

I didn’t feel the usual panic at 1000m, which was strange. Usually I have this panicky feeling:
“Is this half way? You can’t be serious! I will not be able to hold this pace for another 1000m.”

Today? Nothing. Half way. OK.

With 900m to do I started to see the occasional 1:46 and had to work a bit harder to get back to the 1:45 pace. My predicted end time was now between 7:00 and 7:02.

I sat up a bit more straight and focused on technique. That brought me to 600m to go. I kind of accelerated but it wasn’t entirely consciously.

Entering the last 500m I started to count sets of 10 strokes and saw the splits come down. With 300m to go I started my final sprint and saw 1:43 splits.

That’s the point when I started to be aware of my mistake.

This was painful but it should have been much more painful.

Predicted end time was showing 6:58. Shit. That’s my Personal Best (at least as a Masters). I tried to add some power and get the monitor to show a 6:57 predicted end time but unfortunately I was running out of water. Finished the 2km with the feeling that I could have done at least 10 more strokes.

Disappointed? Not really. This was much faster than I expected, and the fact that it was relatively easy is a big confidence booster.

I say relatively easy, because of course I was tired.

But no erg cough. No urge to lie down on the floor. And I definitely didn’t have that half way panic, and that feeling with 300m to go that you have to short slide and pray that you can somehow hold the pace, seeing it slip slowly in the final 100m.

Workout Summary - Nov 15, 2015 --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Avg --|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-DPS --|02000|06:58.3|01:44.6|306.0|31.6|177.8|09.1 Workout Details #-|EDist|-Etime-|-SPace-|Watts|SPM-|AvgHR|DPS-|Comments 01|00100|00:19.6|01:38.1|370.3|36.7|135.9|08.3| 02|00200|00:40.6|01:44.8|303.9|28.6|166.5|10.0| 03|00300|01:01.7|01:45.7|296.0|31.2|171.8|09.1| 04|00400|01:23.0|01:46.1|293.2|31.1|175.8|09.1| 05|00500|01:44.1|01:45.5|297.9|31.3|178.1|09.1|average 1:44.1 06|00600|02:05.3|01:46.1|292.8|28.3|179.5|10.0| 07|00700|02:26.4|01:45.4|298.6|31.3|179.5|09.1| 08|00800|02:47.5|01:45.8|295.5|31.2|181.0|09.1| 09|00900|03:08.6|01:45.1|301.4|31.4|181.2|09.1| 10|01000|03:29.5|01:44.9|303.1|28.6|182.0|10.0|average 1:45.5 11|01100|03:50.5|01:44.9|303.2|31.5|182.0|09.1| 12|01200|04:11.5|01:44.7|305.0|31.5|182.5|09.1| 13|01300|04:32.6|01:45.9|295.1|28.3|183.0|10.0| 14|01400|04:53.8|01:45.6|296.8|31.2|182.7|09.1| 15|01500|05:14.7|01:44.6|306.2|34.4|182.0|08.3|average 1:45.1 16|01600|05:35.6|01:44.5|306.4|31.6|182.9|09.1| 17|01700|05:56.4|01:44.2|309.3|31.7|182.8|09.1| 18|01800|06:17.1|01:43.4|316.4|31.9|183.0|09.1| 19|01900|06:37.8|01:43.6|315.2|34.8|183.0|08.3| 20|02000|06:58.3|01:42.6|324.4|35.1|183.0|08.3|average 1:43.7

The 500m splits are a OTW rower’s classic. Fast first 100m. Cruise the middle part. Then accelerate.

Did a 4km cooling down. Then looked up my PB time: 6:58.2.

0.1 second faster than today’s effort. Damn.

I wanted to do this again.

Took a shower instead.

Next 2km attempt I need a bit more “contempt of death” and perhaps I will be able to seriously improve my PB. That’s not a bad outlook, isn’t it?

By sanderroosendaal • Uncategorized • 2 • Tags: 2000m, 2km, OTE, rowing, test, testing

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OTE

5x1500m

Applause for my mitochondria

Learning to measure Lactate

Preparing to measure Lactate

Steady State erg

Jehnice running event

2000m erg test: Classic and Too Conservative

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