rowing

May 25 2017

A bunch of hard 250m intervals

The wind was strong and the water was very choppy, but I didn’t want to shy away from rowing high stroke rates in the chop. You never know what the conditions will be on race day.

The official training plan (from our club’s head coach) asked for 2x(4x250m/250m)/5min. I decided that I would do three sets of four. The prescribed stroke rate was “Race SPM+2”, and I decided that that would be 34spm. I wanted to row each 250m as the respective 250m segment in a 1000m race, so the first one from a standing start and the final one with a desparate push to the finish line. Race simulation on a chilly and rainy Thursday morning. I had the entire choppy surface of the lake for myself.

Pushed off the dock and rowed to the end of “Rokle”, where the water was a bit flatter. After the row, I discovered that I had not switched on the SpeedCoach for this 2.5 km of warming up. This always upsets me a bit. 2500m of unrecorded rowing!

On the SpeedCoach, I programmed the workout as 8x250m with no rest. When I got ready to start, I noticed that I had already moved 3 meters and the clock was ticking. Must have been the wind. So I set off and rowed. The final 100m of the first 250m is in a slight turn to starboard, so I was recording lower power on my (starboard) Empower oarlock.

This first set was done with tailwind. I forgot to focus on anything, except the final sprint in the fourth interval.

Workout Summary - media/20170525-081041-Sanders SpeedCoach 20170525 0734amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|02015|09:13.0|02:17.3|243.0|27.5|166.5|182.0|07.9 W-|01007|03:47.0|01:52.8|325.3|32.8|169.6|182.0|08.1 R-|01009|05:26.0|02:41.9|149.0|21.5|163.3|182.0|09.2 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00257|01:03.5|02:03.4|331.8|32.4|153.9|176.0|07.5 01|00250|00:54.6|01:49.2|324.7|32.2|173.6|179.0|08.5 02|00250|00:55.1|01:50.2|322.9|33.3|175.3|179.0|08.2 03|00250|00:54.1|01:48.2|320.7|33.3|178.0|182.0|08.3

The second set of intervals was in headwind. After the first set, I noticed a ship steaming towards Rokle, so I decided to do the first two intervals in front of our rowing club. Worse chop and stronger wind, but no need to be on the alert for potential collisions. One of my club mates made a very wise remark yesterday: “The more tired you get, the more important it is to keep the technique perfect.” It is true, when the drive force starts to diminish, you get tired, your posture gets a little less strong, and the decline in boat speed keeps increasing.

Workout Summary - media/20170525-081203-Sanders SpeedCoach 20170525 0747amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|02000|10:42.0|02:40.7|226.6|26.7|168.3|183.0|07.0 W-|01000|04:09.0|02:04.6|317.0|32.8|171.4|183.0|07.3 R-|01000|06:34.0|03:17.0|129.2|20.2|164.9|183.0|08.5 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00250|01:05.3|02:10.6|332.1|32.7|158.3|178.0|07.0 01|00250|01:01.9|02:03.8|320.2|32.2|175.1|181.0|07.5 02|00250|01:00.7|02:01.4|315.0|32.8|176.9|183.0|07.5 03|00250|01:01.4|02:02.8|299.9|33.5|176.0|182.0|07.3

The final set of intervals was in tailwind. I started them at the same point as the first interval. After the second set of intervals I was of course tired, but I judged that I should be able to finish another set.

Workout Summary - media/20170525-081256-Sanders SpeedCoach 20170525 0801amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|02000|09:31.0|02:22.9|219.0|27.6|167.3|180.0|07.6 W-|01000|03:44.0|01:52.1|307.5|33.8|169.8|180.0|07.9 R-|01001|05:47.0|02:53.7|120.6|20.8|165.0|180.0|08.8 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00250|00:56.5|01:53.0|320.9|34.7|156.7|174.0|07.6 01|00250|00:56.1|01:52.2|310.6|33.0|174.8|179.0|08.1 02|00250|00:56.1|01:52.2|295.6|33.8|173.0|177.0|07.9 03|00250|00:55.5|01:51.0|302.9|33.5|174.8|180.0|08.1

I finished the workout with a 2 km paddle in the most choppy part of the lake.

All in all it was a good workout. I was happy that I managed to get the stroke rate up (at the cost of a slight reduction in finish angle, I am afraid). It was hard work to stay technically together in the windy and choppy conditions, and it was also hard work get the power output in the desired range.

I am trying to get in another workout at the end of the day. I will spend the coming weekend in Racice (where I did the training camp in the spring) to attend (not compete, of course) the European Rowing Championships, so I need to get my training load in before Saturday.

By sanderroosendaal • Uncategorized • 1 • Tags: chop, lake, OTW, rowing, single, sprintervals, training

May 24 2017

Pretty good session in the eight

As Greg correctly pointed out, combining big boat rowing with a job is harder than combining it with a single. Today was no exception.

My boss was out of town, so I had to moderate a 5pm to 6pm conference call with our headquarters in Phoenix. I also had a training in the eight from 6:30. So I would either have to tell the crew that I come late or find another way. Left the office at 4pm. Made it throught the traffc with just 10 minutes to spare and set myself up in one of the bedrooms at the rowing club.

All good, except that the juniors switched on the music in the gym just below this room. And to make matters worse, two rowers started a loud discussion right in front of the window. At least the US colleagues took it with humor and content-wise the review was fine.

There was a lot of wind on the lake and especially in the first 30 minutes of the outing we were in big waves. There is just 45 minutes of rowing recorded, but we spent another 20 minutes of “discussion time”. We basically rowed up and down the quietest part of the lake doing 25 stroke and 50 stroke “race pace” pieces and practicing starts. It was better than I expected and there was real progress during this hour.

By sanderroosendaal • Uncategorized • 1 • Tags: 8+, eight, OTW, race prep, rowing

May 24 2017

Monday – Boat Washing & Tuesday – Steady State & Training Planning

Monday – Boat Washing

I was hesitating if I should take a rest day or not after the races, but during the working day on Monday I made the decision to rest. Four times 1k in one weekend is not a very heavy training load, but you add to that the stress of boat transport, race management, and other things and then it is understandable why I didn’t feel like training much.

The plan changed when I made a phone call with our club’s president who reminded me that we had agreed to row in the eight on Monday. OK. So I was going to make an exception for training in the eight. We haven’t had a single session with the complete line-up and I haven’t rowed in the eight a single time, having work travel interfere. The race is on June 3. Actually, I personally tried to persuade the team that it doesn’t make sense to row this race. Part of the team is undertrained. Some of them haven’t really managed their weight, and some of them have injuries. I did reject an offer from a faster eight out of club loyalty, but this year the eight has not been a good experience.

I decided to head to the club earlier than our 6pm agreed time and get my boats off the trailer and prepare them for the next few weeks of training. That means washing, checking, and jotting down equipment replacement items that I need to purchace at the next occasion.

6pm. Three of the eight had arrived.

6:30pm. Seven out of the eight had arrived, but we could row if the cox would row and one of our Juniors could cox. Unfortunely, the Junior’s mother did not allow that. The guy had to be at home doing homework.

7pm. I drove home.

In the evening I took a detailed look at the programs for Bled (World Masters Regatta) and Trebon (Czech Masters Open), because the weekend in Hodonin had resulted in some offers and requests. Oh, the days when coaches made line-ups! Now, as a Master, it is a complex dance of who wants to row with whom, which combination would be fast, and keeping track of half and full promises made, as well as the actual race schedule. Also, you can be sure that in parallel other rowers are exploring options, so there is no time to wait for the best offer. For me personally, club loyalty, personal sympathies and speed potential are almost equal parameters in the equation.

Tuesday – Steady State

I didn’t sleep well, was up very early, so I decided to row early and have more time for a session before work than usual. The training plan had “Race SPM+2” intervals, but driving to the rowing club I considered swapping this for a longer steady state session. I had done enough of sprinty work (at race pace) over the weekend and I knew that the eight training on Wednesday (if there would be one) would be biased to doing speed work as well (although that will be very painful speed work when you haven’t done base rowing together). I want to respect a rough 80/20 division of base work versus high intensity work. Finally, my legs were very clearly not recovered from the weekend activities. As our rowing club is on a hill, putting out the sculls you climb and descend a bit and that is always a good moment to “feel” how recovered you are. Not recovered.

So Steady State it was going to be. It turned out to be a great session. A gray morning, back on my home lake, lots of race moments from the past weekend to replay in the mind, and relatively flat water, so working on boat run would be possible.

I did 6 minute rate ladders (3′ @ 18 / 2′ @ 20 / 1′ @ 22), which fit nicely into the 13 minute, 3km lake. Did 4 full lake lengths, plus 2km warmingup and 2km cooling down. Some metrics plots with self-explanatory comments:

And here is how this session (the last box) compares with comparable sessions over the past month, for a few metrics:

The session on April 23 was an Indoor Rower workout which I accidentally added to the selection. Instead of redoing all the plots, I decided to leave the data there. Just for fun, I decided to look at heart rate vs distance for all those sessions:

Doing this from the Team page on Rowsandall.com, I accidentally added a workout by Greg Smith into the mix (sorry Greg). It’s a little bit a “bowl of spagetthi chart”. I think these comparisons are easier when you pick two sessions.

Training Planning

I have spent my car driving time catching up with the excellent rowing training science podcasts from bRowShow and that inspired me to take a critical look at how I am doing this season, and evaluating if I need to change the training blocks in the run-up to the Czech Masters Open (middle July) and Worlds Masters Regatta (early September).

This first plot is from Stravistix, and it shows training volume (in hours) vs date for the past few years. This is quite a fun plot, because it falsifies my feeling that I am doing less volume than last year. In terms of hours trained, the numbers are quite comparable.

Here is how my training load and performance looks on SportTracks.mobi:

And here is an equivalent graph from the desktop version of SportTracks:

And here is the Stravistix version:

It’s interesting to see how much difference a slightly different setting of the integration constants makes. So my Cumulative Training load and Accute Training load seem to be lower than a year ago, but the Performance is similar? Interesting. I guess the races will prove this, but it is true that I don’t feel like I am slower than a year ago. It is also interesting to see that even though Stravistix tells me that my training hours, YTD, are quite similar, the training load numbers of the two SportTracks versions are more in line with my feeling that I am doing less volume. The training load number for Stravistix suggests that this year is a copy of 2016.

Anyway, it is what it is. I cannot magically add training volume in the next couple of weeks. So this is the state of my training bank account and now I have to decide how to invest in the coming few weeks. Here is roughly how I am going to do it (and feel free to critique):

10000 feet view

June – Anaerobe Capacity / Anaerobe Power

July – Explosive Power, Lactate Tolerance, Speed

August – Repeat

Week level view

Week 21-22 – Lactate Production

Week 23-25 – Threshold Training (using lactate as fuel)

Week 26-28 – Lactate Tolerance and Speed

Week 29-30 – Cross Training, Lactate Production (away from rowing water) – and rethink training plan

Week 31-33 – Threshold

Week 34-36 – Lactate Tolerance and Speed

Of course, this is just what I am doing in the 20%. The rest will be base steady state, technique, cross-training. We’re going to spend 2 weeks in the mountains on vacation. I am going to lobby for taking the mountainbikes, because I think that the MTB could be a nice way to do short interval bursts (riding uphill).

By sanderroosendaal • Uncategorized • 4 • Tags: lake, OTW, rowing, single, training

May 23 2017

Sunday – Three Races Day in Hodonin

The Saturday evening party was great. We chatted with everybody, especially the Cernak couple, who had high hopes to win the mixed double against us, after their excellent results in New Zealand. Most of the people at the party had seen the Masters 1x race, and most frequent comments were that I was rowing technically cleaner, longer strokes, but Cernak was doing 36spm short sliding and manoeuvring his single in front of mine so I had no chance to pass. That’s nice to hear, but I would probably have done the latter as well if I were in the leading position. These small regattas are highly unregular, and everybody explores the boundary between what the referees allow and where they start issuing warnings.

Another day of arriving early on the regatta venue, because Romana’s girls would have early races in the doubles.

My most important race was at 13:05, the Masters Mix 2x. But before that, I was racing the Men’s (open) double at 11AM, together with Antonin, a Masters rower from Breclav. This regatta had no Masters 2x on the program, so we inserted ourselves into the open race, racing against people half our age (and half our rowing experience, of course).

Men’s Double

Around 10am, Tonda and I started our warming up. We passed the Ostrava trailer and chatted a bit with Mr Cernak and the other Masters rowers from that club. They all were going to watch our doubles race, they said. I joked that Tonda had received secret instructions to wear me out in that race, so I wouldn’t be able to peak at the mixed double. Looking at the reaction, I might have hit the mark there. I continued to joke that I was merely going to warm up the engines.

On the 4 lane course, our 2x race was a three boat race. Again, we were in lane 1, with a stacked start because of the turn, so we were behind the other two boats. The referee launch arrived just before the race time, so after we started we rowed through its wake.

Tonda and I had agreed to row technically sound, and to my surprise that brought us in 2nd position at the 500m point. Unfortunately, the third crew managed to accelerate strongly in the final 500m, and they steamed past us in the final straight stretch, beating us by a length. In the other heat, we would have ended 3rd out of four boats. Not bad. Here’s a picture of us after the race (I am the skinny guy on the right).

Mixed Double Race

I used the two hours after the Men’s double to eat and drink a bit, and I did a long cooling down run. At this regatta, you have to turn the boat immediately after the finish, so there is zero cooling down, so going for a 30 minute run seemed a sensible thing to do.

After that, Romana and I launched from the one and only launching dock (which effectively means there is 1 minute and 15 seconds per crew to put the boat in the water, put the sculls in the oarlocks, remove shoes, and push off) and we were on the water in time to do a few 10 stroke sequences and practice starts.

Lane 1 – CVK Brno 1 (that was us)

Lane 2 – Ostrava (the Cernak couple)

Lane 3 – Bohemians/Slavie Mr Burda + Mrs Masatova

Lane 4 – CVK Brno 2 Mr Krocil and Mrs Slezakova

Romana and I were super nervous for this race, but by the looks of it the Cernak couple was in the same state. We all arrived at the start line on time, but had to wait for the launch to arrive. When we were aligned and the starter was raising the flag (with us in lane 1, stacked behind all the other boats), Romana commented that we were in the launch wake. Indeed, only our double was bobbing around in the wake reflected of the bank. I had a split second to decide whether I would raise my hand and postpone the start or not, and I decided to take the risk and not do it. Because of that, our start was slightly worse than our practice starts (but then, those had been excellent).

The rest of our race opening was executed flawlessly. Coming out of the start at 45spm, I continued to push through the 15 hard strokes we had agreed, gradually lowering the stroke rate to 35.

I don’t have other data than stroke rate and GPS pace, but I think the graph above tells the story of the race clear enough. We settled for a stroke rate of 34.5 – 35 for the middle part of the race. The first 200m had brought us in front of the Cernak’s in lane 2 (who had started in front of us), and I am convinced that this “shock and awe” opening did its job perfectly. I focused on rowing a nice rhythm, and Romana on bow took care of the steering (although I did anticipate, rowing this course on memory). Romana steered a very sharp course. To our left was lane 0 with traffic coming in the opposite direction of kids’ double rowing to the start, sometimes passing each other and thus entering lane 1. Pushing steadily, we passed Burda/Masatova with 600m to go and got into the lead of the race. The referee was calling steering instructions to “Brno”, leaving it to the two Brno crews to guess which of them was the target. At one point it was clear though: “Brno turn – there are doubles in lane 0”. We corrected slightly and I was thinking if I wanted to win so badly that I would risk a collision. The answer was a clear no.

Luckily, our steering corrections helped avoid collisions. It did slow us down a bit though and Burda+Masatova were catching up again. I upped the stroke rate.

At that point we were making the final turn and all the kids from CVK Brno were cheering for us. You can see how that helped from the big jump in pace between “800” and “1000” in the graph above. Still, Mr Burda and Mrs Masatova were not too far behind us, and they were still dangerous in theory. They started a final, desperate push, and I responded by a final stroke rate increase, to 36spm.

The finish line and the bell. We were first. I told Romana that we had rowed an average of 35spm (the graph says 36) and she was surprised. It was true that we had found this magical rhythm which allows you to row calm and take rest on the recovery even when you’re doing 35spm. Sometimes things work out.

I was definitely very exhausted after this race. I rowed it without a power meter, but I am sure I managed more than the 321 W of Saturday.

After this race, I got kisses from Mrs Cernakova and Mr Cernak didn’t speak to me for 30 minutes. Both events were sweet. 🙂

Mix Masters 8+

In the final event of the day, I raced in an ad hoc mixed Masters eight against the local rowing club. We were given their older, heavier boat, and we had a cox who coxed for the first time. Here is the youtube video of us losing (I row in the 6 seat, counting from bow):

Other events

Two guys from our club raced at Junior European Championships in Krefeld, Germany. Here are pictures.

Ondrej, in the single, rowed to a great 10th place, wearing our club shirt under his Czech national uni. He was joined to the team as a reserve rower, so this was a great result. Vasek, in the eight, didn’t make it to the finals and they ended in 7th place. The Czech Junior girls 8+ won a Silver medal behind Romania. Congratulations!

By sanderroosendaal • Uncategorized • 2 • Tags: double, eight, hodonin, OTW, race, rowing, sprint

May 22 2017

Saturday Race Day – Masters 1x in Hodonin

My race was scheduled for 5:30pm, but I attended the Race Meeting at 8am, hoping we would form a Masters 4-. This discipline had just one competitor, from Brandys rowing club (close to Prague), and they had asked if there could be an ad hoc opponent. I would have loved to row this race, but unfortunately, it didn’t work out this way.

No problem. Hodonin is a fun place to sit on the river bank and watch the racing. Most of the disciplines are in the various youth age categories, and this is usually very exciting to watch.

I didn’t have to wait very long to see my youngest son Robin finish his first race in the single. In Piestany, a few weeks ago, he flipped before the start, but this time he rowed a decent race and crossed the finish line in fourth place.

An hour later, it was time for my other son, Dominik, and he scored his first win in the single. His proud mother took a picture after he got his medal and a little present:

Also my daughter Lenka rowed a great race in the Juniors 2x, coming in second place.

Then it was time for me to get ready for my race. I was up against Mr Burda and my old friend Vojtech Cernak, who recently came in second place rowing at the World Masters Games in Auckland. I chatted a bit with Vojtech before the race and discovered that he had spent 6 weeks in Australia and New Zealand, paying rowing coaches to work with him and training 2 or 3 times a day.

In these slightly unregular races, I was up in lane 1 on the Moravian bank, Mr Cernak in lane 2, Mr Burda in lane 3 and my friend Martin “Turkey” Krocil, from my own club, in lane for on the Slovak bank. In this “international race”, that means that I would spend the race in the Czech Republic, Martin would row across the border in the Slovak republic, and Mr Cernak and Mr Burda would be crossing the border several times. Rowing is a water sport and bodies of water are often international borders. Even after a few years of racing at this venue I find it fascinating to launch the boat next to the border sign.

The advantage of lane 1 is that you row in the inner turn. The disadvantage is that you are the last boat in a stacked start, and the disadvantage (excuse number 2) is that there is slightly weaker stream than in lanes 2 and 3.

So here is the race report:

In the stacked start position, I was a length behind Mr Cernak. Immediately after the start strokes, I was still a length behind. In line with my plan, I started to reduce the power to about 350W, but immediately after the first buoy (and turn) I upped the power to try and pass Mr Cernak. At this point, Mr Burda and Martin Krocil were not so relevant any more. I closed to about half a length, but I failed to push my bow ball next to his.

In theory I had the advantage of the inner turn, but I didn’t really steer the ideal line. I passed the second buoy line with the buoy dividing lane 2 and 3 under my right oarlock, still a length behind.

With 500m to go I was still a length behind.

In the final straight part, Vojtech was smart enough to move a little closer to lane 1, effectively letting me row in his puddles and making it difficult for me to pass him. About 300m before the finish I passed through an area with lots of debris in lane 1. I actually felt a tree branch hit my fin really hard. At this point I saw my power drop to below 300W, I heard the regatta speaker say something about the World Masters Games and I was unable to bring the power back up.

So Cernak won.

So over 1000m I scored 320W. I need to work on increasing that number.

Looking at wash, the number is a bit skewed because I rowed the inner turn, so my left (Empowered) oarlock registered a few strokes where I lightened up to steer. Still, the final 400m of the race are not nice in terms of the Wash numbers, although Kleshnev’s latest newsletter suggests that my values are not bad at all.

I was disappointed, mainly because I wasn’t able to surprise Mr Cernak and pass him in the first turn, then because I let technique get worse as I got tired, and finally because I didn’t even try to raise the stroke rate on the final straight stretch. I was also disappointed when I saw how deep Mr Cernak had to go. He had to lie flat in his single for a few minutes and was unable to carry his single from the dock without help.

I finished the day by taking Romana out for dinner in a nice restaurant, after which we returned to the Hodonin rowing club for a party with wine tasting. We didn’t go to bed too late, because we had important racing on Sunday, for example a mixed double row against Mr and Mrs Cernak (who managed a second place in this discipline in the Auckland World Masters Games).

By sanderroosendaal • Uncategorized • 0 • Tags: masters, OTW, race, rowing, single, sprint

May 22 2017

Friday: Boat transport and a light training

At work in the morning. I took vacation for the afternoon, drove to the rowing club to pick up the small trailer and off we drove to Hodonin.

The big trailer had already left. This is one of the reasons why we bought our cute little trailer, to help the club get all the boats to these local regattas, where we want even the beginners to race.

There was a strong crosswind driving south over the D2 highway, but otherwise the drive was uneventful. After 50 minutes, we arrived at our destination. The bus with the kids arrived about 10 minutes after us, so we unloading the trailers was done very quickly. Romana and I took the double for a quick spin on the river Morava:

Romana and I tested our race pace stroke and start sequences. You can see from the pace difference in the first vs the second half that we were rowing on a river. I tried to estimate the wind and stream effects in this plot (using the Physics Department services on rowsandall.com):

By sanderroosendaal • Uncategorized • 0 • Tags: 2x, double, OTW, race preparation, river, rowing, training

May 18 2017

An exercise in fading

Wednesday

I did a short outing in the double with a new rower. I heard about this new colleague who had been an excellent rower in the past. Talked to him and got him enthusiastic to try rowing again.

The caveat. He had a severe motorbike accident 8 years ago, has an arm and shoulder full of titanium, and has spent 100% of his energy on working since then. This was his first row since the accident.

It was a fun experience. The guy clearly knew what he was doing, but he will need a few rows to get back his former level of technique. Also, he was quite exhausted after just the warming up. I guess that calibrates my level of fitness. It’s a good reminder. Sometimes I think my fitness is dropping, but I guess I am always far from the absolute minimum.

By the way, it is my experience that base fitness comes back very quickly with bodies that have been exposed to intensive training when they were young. If you have such a body (which I do), congratulations!

Thursday

A morning row. I was supposed to take the bag with boat and scull covers to the club, because Romana wants to ride her bike this afternoon, and she would prepare the boats for transport to Hodonin, where we will be racing, coming weekend.

At 6am I am capable of getting up, getting my rowing bag and my work stuff, get a rudimentary breakfast in my stomach, and drive to the rowing club. At the last traffic light before the club, I realized I had forgotten the bag with boat covers. Oh well. Romana will just remove the riggers this afternoon, and I will have to come earlier to put the shells in the covers and load them on the trailer.

I forgot to read my training plan, so I headed over to the announcement board to read the Juniors/U23 training.

My training plan called for 6x250m/2′-3′ pause. The U23 training plan called for 4x start plus 15 strokes, plus 2x500m/500m, with the first 500m at 30spm, and the second one at 35spm.

I liked that. So, I did it.

The warming up plus a 2k with 4 practice starts followed by 15 strokes:

The end of the practice starts brought me to the finish line of the 2k course. I rowed back to the start, focusing on technique. So that brought me to 5k of distance covered.

Now it was time for the 500s. Here is the result:

The first 500m was performed well. The second one, I don’t know. I probably hit too high power values for this one, and I faded dramatically. Looking at the metrics charts below, I am not pleased with how the effective length drops in the second half of the second interval. It was really a dramatic exercise in fading.

Workout Summary - media/20170518-0735410o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|01500|06:28.0|02:09.5|245.8|27.1|165.0|186.0|08.6 W-|01000|03:46.0|01:53.5|328.3|31.9|177.4|186.0|08.3 R-|01000|05:06.0|02:33.4|150.3|21.4|150.7|186.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|00500|01:55.8|01:55.8|312.2|29.9|175.5|182.0|08.7 02|00500|01:51.2|01:51.2|345.2|34.0|179.3|186.0|07.9

And a few charts with comments:

I also had fun looking at the lack of improvement in my metrics over the past weeks. No conclusions yet, except that it was fun to do it and I am glad rowsandall.com gives the opportunity to use this type of charts to monitor your athlete’s (lack of) progress. I filter away all strokes marked as “rest” and I also took the liberty to remove all strokes below 450 Joule per stroke, as they are either (unmarked) rest paddle, technique work, or short stroke exercises.

Tomorrow: Boat trailer loading. Boat trailer drive to Hodonin, then a mixed double row with Romana.

By sanderroosendaal • Uncategorized • 2 • Tags: ANC, ANC training, OTW, race prep, rowing, training

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rowing

A bunch of hard 250m intervals

Pretty good session in the eight

Monday – Boat Washing & Tuesday – Steady State & Training Planning

Sunday – Three Races Day in Hodonin

Saturday Race Day – Masters 1x in Hodonin

Friday: Boat transport and a light training

An exercise in fading

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