Apr 13 2015
Technique in the double
I had a day off. My parents had been visiting over the weekend and would fly from Prague today, so I took the train to Prague with them, had a nice walk through the old town and then took the train back to Brno.
Arrived at the rowing club at 6pm for a training in the double with Michal. We would do technique and steady state. There were high waves so we went out “under the castle”.
We did pause drills around the 17 minute mark and we did a few higher rate bursts.
May 21 2015
Proper L4s again
Finally some time for proper L4 rate ladders in the single. It was a drizzly morning, but not too cold. The lake was rowable, but I preferred to go to the castle, where I found super flat water and no wind. The cost is having to steer through a few narrow and sharp turns, which inevitably slow you down and remove the focus from technique.
However, given that I would be rowing in a forest canyon, along a medieval castle and some very beautiful rocks, that was an easy price to pay.
I used the RIM app to keep track of my technique. I like to watch “stroke efficiency”. It’s a bit of a funny metric the way it is defined, and I can’t really get a hold of why, but it seems to correlate strongly with what I believe I should be improving in my sculling. It’s also a sensitive metric so you can monitor it from stroke to stroke and usually when it changes I can understand why. So the goal was to have stroke efficiency above 2 for as many strokes as possible.
I chose to row 4min/3min/2min/1min at 18/20/22/24spm. Here are the pretty pictures:
Here are the RIM analysis pictures:
The conclusion: Yes I did succeed in working on technique.
Here are the data:
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2194_____|_12:00____|_2:44.1|136|18.8|9.7|warmup
8298_____|_40:01____|_2:24.7|158|20.5|10.1|Main set
2228_____|_12:33____|_2:49.0|151|19.2|9.2|Cool down
0236_____|_01:59____|_4:12.4|138|17.1|7.0|rest meters
12955____|_06:33____|_2:34.1|152|19.6|9.9|_Total
And all the gory details (broken up in the same way as the RIM analytics graphs above):
| Dist_ | Time_ | Pace__ | _SPM | avg HR | max HR | DPS | Remarks
| 02194 | 12:00 | 02:44.1 | 18.8 | 136 | 149 | 09.7 | WU
| 00772 | 04:00 | 02:35.5 | 18.4 | 139 | 146 | 10.5 | 4min @ 18spm, steering
| 00636 | 03:00 | 02:21.5 | 20.5 | 152 | 159 | 10.4 | 3min @ 20spm
| 00439 | 01:59 | 02:15.5 | 22.3 | 163 | 165 | 09.9 | 2min @ 22spm
| 00219 | 01:01 | 02:19.0 | 22.5 | 167 | 168 | 09.6 | 1min @ 24spm
| 00790 | 03:59 | 02:31.2 | 18.8 | 154 | 166 | 10.5 | 4min @ 18spm
| 00621 | 03:00 | 02:25.0 | 20.9 | 159 | 162 | 09.9 | 3min @ 20spm
| 00428 | 02:00 | 02:20.1 | 21.9 | 164 | 166 | 09.8 | 2min @ 22spm
| 00206 | 01:01 | 02:27.8 | 22.7 | 167 | 168 | 08.9 | 1min @ 24spm, steering
| 00236 | 01:59 | 04:12.4 | 17.1 | 138 | 163 | 07.0 | rest, turn
| 00797 | 04:01 | 02:31.2 | 19.3 | 151 | 157 | 10.3 | 4min @ 18spm,
| 00607 | 03:00 | 02:28.2 | 20.7 | 159 | 162 | 09.8 | 3min @ 20spm, steering
| 00437 | 02:00 | 02:17.3 | 22.3 | 164 | 167 | 09.8 | 2min @ 22spm
| 00219 | 00:59 | 02:15.0 | 23.6 | 169 | 171 | 09.4 | 1min @ 24spm
| 00822 | 04:01 | 02:26.6 | 18.5 | 163 | 170 | 11.1 | 4min @ 18spm
| 00644 | 03:00 | 02:19.8 | 21.0 | 165 | 170 | 10.2 | 3min @ 20spm
| 00445 | 02:00 | 02:14.9 | 22.8 | 170 | 173 | 09.8 | 2min @ 22spm, steering
| 00215 | 01:00 | 02:19.5 | 24.1 | 173 | 173 | 08.9 | 1min @ 24spm, steering
| 02228 | 12:33 | 02:49.0 | 19.2 | 151 | 171 | 09.2 |
By sanderroosendaal • Uncategorized • 4 • Tags: L4, OTW, RIM, river, rowing, rowinginmotion, single