Apr 8 2015
Pyramids to Castle (and back)
Heavy day at work. We had the “regional” (Europe, Middle East, Africa and India) president of Honeywell visiting us and I had to present Advanced Tech to him. I think it worked out well but I found myself in my office at 4:30pm not able to do anything productive any more. Energy draining.
It was windy again and the lake was full of waves, so I decided to do the workout on the river part. More people had that idea. I ended up chasing, then being chased by our 16 year old single sculler and two pairs.
The workout was the Pete Plan Pyramid. I have a 2km race in a week and a half, so I thought a bit of 2k speed work would be appropriate:
|Dist_|Time_|Pace__|_SPM___|avg HR|max HR|DPS|Remarks
|02613|15:13|02:54.7| 19.2 | 142 | 154 |09.0|Warming up
|00251|01:05|02:09.4| 28.5 | 166 | 175 |08.1|250m headwind
|00249|01:24|02:49.0| 20.1 | 166 | 176 |08.8|rest
|00499|02:09|02:09.2| 28.1 | 175 | 180 |08.3|500m headwind
|00500|02:46|02:46.1| 20.0 | 164 | 180 |09.0|rest
|00750|03:17|02:11.3| 28.4 | 177 | 181 |08.0|750m headwind
|00751|05:04|03:22.3| 19.3 | 147 | 180 |07.7|rest; turn
|00998|04:10|02:05.2| 27.8 | 173 | 181 |08.6|1000m tailwind
|01003|05:27|02:43.0| 19.0 | 150 | 181 |09.7|rest
|00749|03:05|02:03.5| 28.2 | 174 | 179 |08.6|750m tailwind; twisty
|00750|03:56|02:37.4| 19.4 | 158 | 179 |09.8|rest
|00501|01:59|01:58.7| 29.0 | 174 | 181 |08.7|500m tailwind
|00498|02:41|02:41.7| 19.5 | 161 | 181 |09.5|rest
|00245|00:58|01:58.5| 29.4 | 166 | 175 |08.6|250m tailwind
|00909|06:35|03:37.2| 17.8 | 137 | 175 |07.8|cooldown
Since I have my new wing rigger, I had the feeling my left scull has a slightly too large blade angle. Something was not feeling right and I felt that I ended up holding the left handle with a too tight grip. So on Monday I measured the oarlock angle and indeed found it to be at 5 degrees instead of 4. So I corrected.
During the first 750m I suddenly found myself wondering about my left oarlock again so I looked. To my horror I discovered something worse. The pin had come slightly lose and was wiggling slightly.
That made it hard to do the rest of the workout at full pressure.
On the other hand, I thought, I need to train not to dig too deep and too strong, so this would be good exercise. Still, one ends up a little insecure, so I was going at slightly slower stroke rates.
For real 2k speed work I need to get the rate up to 32spm.
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2613_____|_15:13____|_2:54.7|142|19.2|9.0|warmup
3994_____|_16:43____|_2:05.6|174|28.3|8.4|Main set
0909_____|_06:35____|_3:37.2|137|17.8|7.8|Cool down
3750_____|_21:18____|_2:50.4|155|19.4|9.1|rest meters
11266____|_59:49____|_2:39.3|155|21.2|8.9|_Total
Here is the castle at the turn around point:
So after the training I spent some time tightening the pin, measuring the outboard and setting (back to were I started) the oarlock angle. Apparently, when I got my new wing and mounted the oarlocks, I didn’t tighten this one enough, and it started to work with the first row, slowly getting more and more wiggly …
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