Aug 4 2017
Thursday: steady state
My entire flotilla was on the water. Romana and her doubles partner Veronika were out in our double “Orca” and I took my single “Dolfijn”.
Just 14 km of steady state, rowing back and forth alongside (in front of) the double. Veronika, who is from Ostrava and used to a quiet river, was very stressed by the traffic on the lake. In her own words: “If something floats in our river, it’s dead.”
I guess I have developed quite some nonchalance managing the lake traffic. I take calculated risks and go close. The risk is having to do a dead stop, but most of the time everything is fine. Perhaps my Dutch cycling skills come into play here:
This is how we cycle, where I grew up. I don’t see anything abnormal, but I understand from the circles, that there is something interesting going on.
Back to rowing, I was also rowing low Work per Stroke on purpose, and I was not slow.
A quick look at some metrics:
And here is the interesting chart. I am looking at data for the steady state workouts of Tuesday and Wednesday.
And here is the really interesting chart. I took pace vs power (my go-to efficiency chart currently) and looked at average data grouped by work per stroke. The data are from this week’s steady state workouts. On Tuesday I was rowing in the 550-600J range. On Thursday, I was in the 475-550J range:
You see how the boat speed stagnates between 180 and 200W of power? I was just more efficient on Thursday. Getting the same average boat speed at lower power.
The water temperature was the same. The weather was the same:
Thursday: Summary for your location at 2017-08-03T18:22:24Z: Mostly Cloudy. Temperature 78.81F/26.0C. Wind: 0.24 m/s. Wind Bearing: 4 degrees
Tuesday: Summary for your location at 2017-08-01T07:23:25Z: Clear. Temperature 82.53F/28.0C. Wind: 0.79 m/s. Wind Bearing: 147 degrees
According to the weather report there was a slightly stronger wind on Tuesday. According to my own observations, the wind was stronger on Thursday. But light wind in both cases. The wind direction was different, but that should average out over the outing.
I don’t take it as hard evidence but I do take it as an encouragement to keep experimenting with lightening up the stroke.
Aug 6 2017
Saturday: Sprintervals in the double – minus one GoPro camera
Friday
Another heat wave day. I decided to cross train, cycle to work (15km) and, after only half a day of work, cycle home (15km), which was a good endurance workout in the heat. I took the afternoon off and did some work around the house, helped by my son Dominik.
I didn’t know the route through the city center is shorter:
Saturday
We drove to Pardubice, where we celebrated my youngest son’s eleventh birthday at my mother-in-law’s place. Big lunch. Then coffee with birthday cake. Then unwrapping of gifts, followed by a refreshing hour of splashing in the pool.
At 5pm, my brother-in-law Tomas and I, as well as my daughter Lenka and her boyfriend took off to the University rowing center in Pardubice (where Tomas is coaching). Tomas and I took a double, and Lenka and Vasek would row a quad with two Pardubice student girls.
I fitted the double out with my GoPro camera, because I wanted to film this workout.
Then we were busy getting the girls (+ one boy) out on the water, and in the hassle I forgot to put on my heart rate belt. I only noticed that after the row.
I also forgot to record the cooling down on the SpeedCoach (because I was pretty exhausted by the time we started the cooling down). So for the entire row, I only have the Garmin Forerunner recording:
The workout was great. The only minus was that we got terribly waked three times by a waterskier. Normally water skiing happens on a lake not far from Pardubice, but this guy decided it was a good idea to do water skiing.
I also noted that Stand-Up Paddle boarding has reached Pardubice. There was a SUP rental station 500m upstream from the rowing club, so there we would row through about 15 paddle boarding beginners. Exciting!
One of the wakes must have washed my GoPro off our front deck. We ended the row without camera. It’s a pity I don’t have the footage, because it was a good workout and we wanted to look at some technical flaws. I am not too depressed about losing the camera. I was a very early adopter of the GoPro, so I am due for an upgrade! 😉
The workout was 2x(8×45″/1:15″)/5min. The 8 intervals were chosen to fit nicely into the 4km stretch of river that we rowed on. It was an interesting experience. There were intervals where Tomas was perfectly in sync with my rhythm, and there we hit 35spm easily with good pace. But about half of the intervals were “miss”. We were slightly out of sync, which means that the boat suddenly feels heavy, you have difficulty getting the stroke rate up, and about 20 seconds into the interval you feel the lactate rush to your legs.
Work Details
#-|SDist|-Split-|-SPace-|-SPM-|-Pwr-|AvgHR|MaxHR|DPS-
01|00206| 00:45 |01:49.2| 32.0| 000 | 000 | 000 | 8.6
02|00222| 00:45 |01:41.3| 33.3| 000 | 000 | 000 | 8.9
03|00217| 00:45 |01:43.6| 33.3| 000 | 000 | 000 | 8.7
04|00226| 00:45 |01:39.5| 36.0| 000 | 000 | 000 | 8.4
05|00210| 00:45 |01:47.1| 33.3| 000 | 000 | 000 | 8.4
06|00218| 00:45 |01:43.2| 33.3| 000 | 000 | 000 | 8.7
07|00215| 00:45 |01:44.6| 33.3| 000 | 000 | 000 | 8.6
08|00219| 00:45 |01:42.7| 34.7| 000 | 000 | 000 | 8.4
09|00205| 00:45 |01:49.7| 32.0| 000 | 000 | 000 | 8.5
10|00198| 00:45 |01:53.6| 32.0| 000 | 000 | 000 | 8.2
11|00204| 00:45 |01:50.2| 33.3| 000 | 000 | 000 | 8.2
12|00201| 00:45 |01:51.9| 34.7| 000 | 000 | 000 | 7.7
13|00183| 00:45 |02:2.9| 30.7| 000 | 000 | 000 | 8.0
14|00189| 00:45 |01:59.0| 32.0| 000 | 000 | 000 | 7.9
15|00220| 00:45 |01:42.2| 36.0| 000 | 000 | 000 | 8.1
16|00227| 00:45 |01:39.1| 36.0| 000 | 000 | 000 | 8.4
Workout Summary
--|03360| 12:00 | 1:47.1| 33.5| 000 | 000 | 000 | 8.4
By sanderroosendaal • Uncategorized • 4 • Tags: ANC, ANC training, double, river, rowing, sprintervals, training