Jul 7 2015
Jul 3 2015
Last day of the three Crazy Quad Days.
The temperatures were well above 30 degrees C. Brno’s girls, gathered around the lake, were running out of clothes to shed. Yours truthfully had to park 500m from the rowing club, because everybody was gathering there for the late afternoon.
So we weren’t on the water before 6:30 pm and some of were under time pressure. We did a 3km warming up, then a 750m at 34spm, then 3250m rest and finally a 750m that was supposed to be at 37spm.
It was the first time we were running above 30spm for a substantial distance. With all the little boats and swimmers the water was very lively. There was a slight crosswind, and our bow man had to turn around almost every stroke in a desperate attempt to avoid swimmers and drunk people on small boats who have veered into the 2km course.
I wasn’t entirely happy about the sculling. In the first one we were too short, and we had some big wake from a tourist ferry in the middle 250m. We got a bit more stroke length in the second run. But of course in that second run tiredness was kicking in and I wasn’t able to stroke higher than 34spm without severely compromising the rhythm.
|Start|Stop_|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|01064|01312|00248|00:50|01:40.7| 33.3 | 163 | 180 |09.0|250m
|01312|01562|00250|00:49|01:38.2| 33.1 | 183 | 185 |09.2|250m
|01562|01810|00248|00:49|01:38.6| 32.9 | 185 | 186 |09.2|250m
|02614|02859|00245|00:49|01:40.2| 33.4 | 164 | 182 |09.0|250m
|02859|03106|00247|00:49|01:39.0| 33.4 | 185 | 187 |09.1|250m
|03106|03359|00253|00:49|01:36.9| 34.0 | 188 | 189 |09.1|250m
2:28 for the first, 2:27 for the second. High heart rates.
After the second interval, we immediately rowed back to the club. I did a 10 minute cooling down on the erg.
Then strolled over to a fish restaurant along the lake to join a work related dinner. Very relaxed evening.
The license plate for the new trailer!
No rowing today. A rest day. Bought a big fish to put on the barbecue tonight (Atlantic redfish).
Jul 2 2015
It’s quad craziness. Almost every second outing I do is in a quad. But we have to, because some members of our mixed quad are going on vacation, so the next time we meet it will be a few weeks before Belgium.
Today, the ladies of our mixed quad, my wife Romana and Lubica, will attend the funeral of Eva Velešíková:
Eva was a big driving force behind women’s Masters Rowing in Brno. Lubica and Romana have trained and raced with her. As a member of Masters International, a group of women raiding Masters races, she won two medals at Masters Worlds in Varese, in 2013, when she was already diagnosed with pancreatic cancer and told she had 1-1.5 years left. After her husband died, she traveled around the globe, and remained very active, optimistic and energetic until a few months ago. I don’t know her closely but I feel enormous admiration for her.
She passed away last Saturday, when I was out in the mixed quad with two ladies who have rowed with her frequently.
Jul 1 2015
I made a promise to Free Spirits and to myself to do each and every CTC this year, and yesterday I almost broke that promise.
This month’s challenge is a nice one: “Row 4810m and record your best time.” The challenge is to find time to erg in the middle of the rowing season. Usually I can rely on the weather to find a good training day to do the CTC, but with races and nice weather, this month was a disaster.
I woke up on the last possible day of the month to do this CTC with the feeling that I wouldn’t do the session in the morning.
Luckily, working from home I was super effective, so in the afternoon I was able to break out for an hour, sit down and do the session. With an OTW training planned for the evening, this wasn’t going to be a super-fast session. I aimed for 1:56 average pace for the 4810m and I wanted to do it in a strongly negative split way. The plan was to start at 2:00 pace and accelerate for each 500m.
It was easier than it looks on the graph. I managed a 1:55 average split and this way of doing it felt really nice.
Still, I had tired legs afterwards, and only 2 hours to go to the start of the OTW session.
The quad session was great. Three km warming up, then 3x2km @26-27spm but with a race start. Paddle 2km between the intervals.
Hard work but not sprint race intensity. Good session to try out if our stroke falls apart at these medium stroke rates. We held up pretty well. Stroke rate had a tendency to creep up instead of down, and we ended up rowing the final 500m of each interval at 29-31spm. We are a competitive crew. Once we set the time for the first interval, everybody on board wanted to be close to that time in the subsequent 2 intervals.
|Start|Stop_|Dist_|Time_|_Pace__|avg HR|max HR|Remarks
|00000|02897|02897|16:22|02:49.5| 120 | 151 |warming up
|02897|04903|02006|07:13|01:47.9| 173 | 183 |1st 2km
|07129|09126|01997|07:12|01:48.1| 175 | 186 |2nd 2km
|11389|13389|02000|07:21|01:50.3| 176 | 186 |3rd 2km
|13389|14533|01144|07:02|03:04.5| 141 | 179 |cooling down
Heart rates were high again. Apparently I was just having a “high heart rate day”, because the perceived effort wasn’t at all like that.
Jun 24 2015
Tuesday evening is quad evening this week (because I will be on a business trip on Thursday).
Before the training, we broke the news to “Turkey” (some of us have nicknames) that we are going to row the quad in Hazewinkel in this constellation. Selection has been made and we will now train without crew changes. Good news for him because his pair partner cannot make it to Belgium.
He was happy as a child. Jumping up and down in the changing room.
“I am going to Belgium! I am going to Belgium! Guys, I am so happy! I gotta tell my wife!”
Training with the quad is interesting. A lot of time spent messing with the boat. When we rowed, we did steady state and technique:
| Dist_ | Time_ | _Pace__ | avg HR | max HR | Remarks
| 00180 | 03:58 | 10:59.3 | 080 | 111 | Messing with boat
| 02743 | 12:59 | 02:22.0 | 141 | 154 | Warming Up
| 00120 | 03:03 | 12:41.4 | 107 | 150 | Discussions
| 02564 | 11:26 | 02:13.8 | 149 | 162 | To the castle
| 00183 | 05:45 | 15:40.4 | 110 | 153 | Turn & Peeing
| 03220 | 12:48 | 01:59.3 | 148 | 160 | Back to the lake
| 00182 | 02:19 | 06:22.1 | 117 | 151 | Discussions
| 02021 | 09:22 | 02:19.0 | 145 | 156 | Cooling Down
It was interesting to steer through the narrow and windy part of the river with a foot steered quad:
Pictures by Marcela Jakusova https://ssl.panoramio.com/user/2080598?with_photo_id=54959204
Jun 20 2015
… the Mix quad for Hazewinkel. We managed to get Lubica to row with Radek, Romana, and me. She is by far the most successful rower of us, with a 6th place World Champs Nottingham 1986, 5th place Olympics in Seoul, fourth place at the World Champs in Bled 1988, and 6th in the Barcelona Olympics, all in the W4x. Also, she is a very nice lady.
I offered her the stroke position, but she refused. In her opinion, mix boats should be stroked by men.
So from bow to stern we have my lovely wife Romana, then Radek, then Lubica, and finally me. I was really looking forward to rowing bow or 3-seat, but no. I stroke again. :-/
We started with paddling, then added back swing, then half stroke, three quarters, full. That took us the first 1km of the warming up. Then we did a few 10 stroke intervals at increasing stroke rates.
We turned around and rowed to the start for the first 1km.
I dialed up a 1km in Crewnerd but forgot to start it, so I was rowing this one based on the Albano lane markers and don’t have an official time. This was a “feel” 1km, which I did in 25-26spm. It felt good.
1km of rest, then we turned around for another 1km, this time in headwind. This time I didn’t forget to start CrewNerd. I now use it with a “voice” start 30 seconds from pressing the start button. It gives the nice race prep feeling when you announce to your crew: “20 seconds to the start … 10 seconds … attention … ready .. go.” Better than just start it by the first stroke. From the standing start I lowered to 28spm, but the stroke rate crept to 29spm.
It was still sunny. The third 1km was a tailwind one, again rowed in what felt like a leisurely 29spm.
We turned around and the wind rose. The last 1km was a headwind battle into starting rain.
First 1km was unmeasured, the others were in 3:49 (headwind), 3:42 (tailwind), 3:52 (headwind). I take that as a steady improvement, because the last 1km was in much stronger headwind than the first one, and we lost just 3 seconds. The boat felt nice and steady and the 29spm felt like there was a lot of margin to go to higher stroke rates. I love quad rowing.
A technique cooling down in my beloved 17spm with very strong tailwind and rain. Arriving at the dock, we had to wait because everybody was trying to get in at the same time, and we let the kids clear the lake first.
We had lunch in the clubhouse. Lubica couldn’t stop praising my rowing … it was almost embarrassing, but I enjoyed it. 🙂
On Friday, Romana and I did a 10km steady state in the double. High wind, high waves. It was a useful outing because we managed to get our stroke together in the rough conditions.
Jun 19 2015
Masters Nationals in a few weeks. I decided to do the 2k intervals to get our guys used to each other. Good feeling about the boat run, even though it didn’t translate into great splits right away.
|Start|Stop_|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|00000|02667|02667|18:45|03:30.9| 18.9 | 112 | 150 |07.5|warming up
|02667|02867|00200|00:51|02:07.8| 16.9 | 137 | 144 |13.9|200m @ 17spm
|02867|03167|00300|01:12|01:59.9| 19.8 | 152 | 159 |12.6|300m @ 21spm
|03167|03367|00200|00:51|02:07.5| 17.3 | 158 | 160 |13.6|200m @ 17spm
|03367|03666|00299|01:09|01:55.5| 20.1 | 159 | 165 |12.9|300m @ 21spm
|03666|03867|00201|00:51|02:06.7| 17.5 | 160 | 165 |13.6|200m @ 17spm
|03867|04166|00299|01:08|01:53.5| 20.7 | 162 | 166 |12.7|300m @ 21spm
|04166|04365|00199|00:51|02:08.3| 17.6 | 162 | 168 |13.3|200m @ 17spm
|04365|04667|00302|01:10|01:55.9| 21.1 | 161 | 166 |12.3|300m @ 21spm
|04667|04857|00190|01:58|05:11.0| 18.3 | 156 | 166 |05.3|turn
|04857|05357|00500|02:12|02:11.9| 17.2 | 137 | 147 |13.2|500m @ 17spm
|05357|06358|01000|03:49|01:54.4| 22.0 | 169 | 178 |11.9|1000m @ 23spm
|06358|06860|00502|02:21|02:20.5| 16.5 | 157 | 175 |12.9|500m @ 17spm
|06860|07037|00178|01:59|05:35.0| 15.3 | 136 | 140 |05.8|turn
|07037|07536|00499|02:09|02:09.2| 17.4 | 144 | 159 |13.3|500m @ 17spm
|07536|08537|01000|03:29|01:44.5| 26.4 | 176 | 183 |10.9|1000m @ 27spm
|08537|09039|00502|02:19|02:18.4| 17.8 | 166 | 183 |12.2|500m @ 17spm
|09039|09194|00155|01:59|06:23.9| 13.3 | 145 | 148 |05.9|turn
|09194|09691|00498|02:28|02:28.7| 17.4 | 142 | 157 |11.6|500m @ 17spm
|09691|10194|00502|01:45|01:44.5| 27.9 | 175 | 183 |10.3|500m @ 29spm
|10194|10692|00499|02:22|02:22.4| 18.1 | 170 | 183 |11.6|500m @ 17spm
|10692|11192|00500|01:45|01:45.0| 28.1 | 174 | 184 |10.2|500m @ 29spm
|11192|13770|02578|15:23|02:59.0| 16.6 | 143 | 183 |10.1|cooling down
I filmed the row with the GoPro, so I made a little promo video:
Not sure if I should be the stroke. Perhaps the guy rowing on 3 should stroke it.