rowing

Oct 22 2016

Morning Mist – Single Outing

We were discussing the fall yesterday on a little rowing oriented group. The discussion started around the beautiful fall colors that accompany the Head of the Charles Regatta. Then someone posted this:

So, I could just as well stop this blog post here, because it’s not going to get more beautiful.

Still, it was a beautiful autumn day today. It started misty but then it became nice and sunny. I took a video of my 60 minutes Steady State row. You can see how misty it was.

I rowed a 12km steady state. The original plan was to row all the way to Veverska Bityska, but I had to turn about 500m past the castle. I suddenly noticed that I could see the bottom of the river about 10cm below my boat. When I turned the single, I got into even shallower water. My blade hit the bottom. Luckily, the bottom is muddy and weak, but I wouldn’t want to run my fin over a rock.

The gorge/river part was less misty, but when I got back on the lake, there was even thicker mist than when I left. In the final 3km, I met 4 pairs, two singles and a ladies/girls eight. With the mist, you see the oncoming boats only in the last moment, and you have to look around constantly.

There was a weird silence on the lake, in this weather.

Here’s the workout in numbers:

Workout Summary - media/20161022-110913-Sanders SpeedCoach 20161022 0954amo.csv --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|12603|68:49.0|02:43.8|19.0|149.7|165.0|09.6 W-|12608|68:50.0|02:43.8|19.1|149.2|165.0|09.6 R-|00000|00:00.0|00:00.0|00.0|000.0|165.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|00993|04:52.2|02:27.2|18.7|144.2|156.0|10.9 02|01005|04:54.5|02:26.5|18.5|154.0|157.0|11.1 03|01000|05:01.0|02:30.5|18.7|156.1|160.0|10.7 04|00995|04:59.5|02:30.5|19.1|159.0|163.0|10.4 05|01001|05:07.7|02:33.7|19.0|155.8|165.0|10.3 06|01003|08:39.0|04:18.7|20.0|145.5|161.0|05.8 07|01002|04:55.5|02:27.5|19.1|151.4|154.0|10.6 08|01001|04:57.7|02:28.7|19.4|155.1|160.0|10.4 09|00990|05:20.4|02:41.8|19.6|150.8|156.0|09.4 10|01002|05:03.2|02:31.3|18.5|149.2|154.0|10.7 11|01008|05:10.5|02:34.0|19.1|146.8|150.0|10.2 12|00990|06:40.9|03:22.4|18.7|136.4|147.0|07.9 13|00618|03:08.3|02:32.3|18.8|137.7|140.0|10.5

I took a few pictures when I was doing groceries. This part of Brno is where the city ends, with the usual malls and car dealers, then it transitions into small hills with villages.

By sanderroosendaal • Uncategorized • 0 • Tags: OTW, rowing, single, steady state

Oct 19 2016

October CTC – A season’s best by default

It was easy to expect a season’s best. With all the splashing around in boats, I hadn’t done a serious hard 10k since the start of the erg “year” on May 1.

Normally, I do a 6k around this time of the year, as a baseline to measure progress against through the winter. But then the PaddyPower October CTC came along, a straight 10k, so I changed my plans. I will do the 6k in a few weeks time. I consulted my pace predictor:

The blue line predicted a 1:54.0 pace, the green line even suggested a 1:53.1 pace. Given that my PB from last March is 37:45.4, which is 1:53.3 pace, I figured I would definitely be closer to 1:54, if not even slower. So I started conservatively, at 1:56 pace, and gradually turned up the heat as the row went along.

The 1:56 pace in the beginning meant that I fell into a low stroke rate groove, which I didn’t like. I always feel that I am tiring the legs too much, and if I could lighten up and rate up slightly, and row this pace at 25spm insteady of 23/24spm, I would arrive at the half way mark fresher. But somehow this is a very difficult thing to do on fresh legs.

The hardest part with between 7km to go and 3km to go. After that I set smart intermediate targets. I arrived at the 3km to go mark with a 1:55.5 average pace, and I tried to get the average down by one tenth at a time, taking something between 500m and 700m for each tenth.

Of course I did manage to rate up as the row continued. Here is the stroke cloud:

I basically moved from the left part of the cloud to the right part as time passed by.

And just because we can calculate it, I will throw in a histogram as well:

download-37 — Histogram of entire session, including warming up and cooling down

By sanderroosendaal • Uncategorized • 2 • Tags: 10k, concept2, ctc, erg, OTE, rowing, SB, training

20161018-192655-sled_2016-10-18t19-45-37zgmt2-strokes20161018-194813

Oct 18 2016

Tuesday: 60 minutes Steady State

Today the schedule asked for 60 minutes of steady state and I decided to do it as a just row with no breaks, and do Wolverine Plan L4 style rate changes to kill the time.

I was also listening to Glitch, a Dutch language podcast:

Gitch is an unpredictable podcast on conceived matters. With hands-on guests from the world of design, media and technology. We discuss the magic of making: fundamental doubts and straightforward convictions. Always at the sharp interface of man and machine.

Glitch: smart insights from real people. 100% cheese-talking-marketers free.

I found out that during Steady State it helps if the podcast is in my native language. It takes just slightly less effort to row and focus on the stroke rate and Watts, and listen at the same time.

Time went by surprisingly quickly.

I took it slightly easier than yesterday, especially in the beginning:

Workout Summary - media/20161018-192655-sled_2016-10-18T19-45-37ZGMT+2.strokes.csv --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|14342|60:05.0|02:05.7|20.7|145.1|166.0|11.5 W-|14346|60:05.0|02:05.7|20.7|144.8|166.0|11.5 R-|00000|00:00.0|00:00.0|00.0|000.0|166.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|02358|10:00.0|02:07.2|19.8|128.0|140.0|11.9 02|02361|10:00.0|02:07.1|19.8|138.0|145.0|11.9 03|02383|10:00.0|02:05.9|20.6|142.5|160.0|11.6 04|02404|10:00.0|02:04.8|21.4|152.3|159.0|11.2 05|02399|10:00.0|02:05.1|20.9|151.2|166.0|11.5 06|02441|10:05.9|02:04.1|21.7|156.7|166.0|11.2

I have been fiddling with the interval statistics on rowsandall.com. The intervals are better now, but the Pie chart has the wrong numbers. The percentages are right, though. Will look at the pie chart tomorrow.

Lactate measurement after 60 minutes of easy L4: 1.1 mmol/L.

This plit shows the Work per Stroke for the entire session, as a function of stroke rate. You can see three groups of data points (each point is one stroke). The 24spm efforts are a fourth, smaller group. So for 18spm (more like 19) 20spm (more like 20.5spm) and 22spm, Work per Stroke is roughly constant between 550 and 600 J. For the 24spm, it is higher, clearly above 600J. I didn’t feel the 1 minute intervals at 24spm as particularly heavy, but I guess I was subconsciously comparing them to the harder strokes at the lower rates, i.e. the top parts of the stroke blobs on the chart.

Here is the power histogram for the row.

I have been taking more erg strokes in the past 2 weeks, so I start to have a good data set. Here is the stroke blob for the past month:

Tomorrow: The October CTC, a hard 10k row.

By sanderroosendaal • Uncategorized • 2 • Tags: concept2, erg, OTE, rowing, steady state, training

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Oct 17 2016

4×15 minutes Steady State

The plan was to get up early and do the steady state OTW. Even though I went to bed early on Sunday evening, somehow I didn’t have the determination to go out this morning. So it had to be an erg row in the evening, after work.

Nothing much to report. Did 4×15 minutes with 1 minute rest, at 185W. Lactate measurement after 60 minutes: 1.4 mmol/L.

Workout Summary - media/20161017-201021-sled_2016-10-17T20-07-45ZGMT+2.strokes.csv --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|14832|63:05.0|02:07.6|22.4|151.8|165.0|10.5 W-|14576|59:56.0|02:03.4|22.4|152.1|165.0|10.8 R-|00276|04:00.0|07:14.0|24.4|155.8|165.0|00.8 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|03660|15:00.0|02:03.0|21.8|143.2|156.0|11.2 02|03650|15:00.0|02:03.3|22.3|150.8|159.0|10.9 03|03636|14:56.2|02:03.2|22.8|156.7|165.0|10.7 04|03631|15:00.0|02:03.9|22.8|157.6|163.0|10.6

By sanderroosendaal • Uncategorized • 3 • Tags: concept2, erg, rowing, steady state, training

Oct 16 2016

Sunday: One Minute and Steady State

There almost wasn’t time to train today, but I managed. First, we had to drive home from visiting my mother-in-law. Then I had to do some garden work, and I fixed the flat tire on my bike.

Today I had planned for Steady State and the One Minute Test. I started with a 10 minute warming up.

I did the test a bit different than last year. Instead of ramping up the power a few seconds before the start of the minute (in a 1 minute interval with 1 minute rest), I just programmed a fixed time piece of 60 seconds. The reason is that I wanted to get a ranking piece out of this row. This may have skewed the results slightly.

The important parameters to measure are

Peak Power: 586W. The range for Masters Rowers is apparantly 625W to 769W. So I am definitely low on this one.
Average Power: 490W, which exactly hits the bottom of the range.
Time to drop off 10% after reaching peak power: 13.47 seconds. The norm is >20 seconds
Time to drop off 35% after reaching peak power: > 55 seconds. The norm is > 40 seconds.
Total drop-off: 29% for me. The norm is < 35%.

So I am weak but I keep up the power. Point made for doing strength training this winter. I was wondering about the effectiveness of my strength sessions, and if I shouldn’t be better off replacing the strength session with a steady state or recovery row.

Compared to February, it’s not a bad result. A higher peak and a higher average, albeit only by 4W. Actually, I am pretty happy with the result.

Then a 10k steady state. I had a few brief pauses for drinking and a few 10 stroke sets to test the pace for the 10k CTC row that I plan for next week.

By sanderroosendaal • Uncategorized • 0 • Tags: 1 minute, concept2, erg, OTE, rowing, steady state, testing, training

Oct 16 2016

Saturday – Long, Windy Steady State OTW

I felt guilty for taking an unplanned rest day on Friday, although it probably wasn’t bad to take an additional rest day.

Saturday was a windy day. First time in the single since Tuesday morning. In the mean time, the manufacturer of my boat (mr Růžička from “Roseman”) had come by to fit my single with back stays. Or are they called front stays? They extend from the top of the oarlock to the “front” of the boat (looking in the forward rowing direction, behind my back). Well, what is the forward rowing direction, anyway. To me, forward is the usual direction of motion, with the rower facing backwards.

Anyway, I got a new wing and those stays for free, so I have to tell Roseman’s service is excellent.

It was very windy. The forecast was 4 m/s, and I believe on the lake part of the outing it was just that. Rowing in tailwind, I felt the wind blowing into my face, which means that the wind speed was higher than my 12km/h rowing speed. There were big waves on the lake, so I decided to go up to the castle.

Workout Summary - media/20161016-161625-Sanders SpeedCoach 20161015 0946amo.csv --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|15242|82:17.0|02:42.0|20.0|156.9|171.0|09.3 W-|15231|82:40.0|02:42.8|20.0|156.5|171.0|09.2 R-|00000|00:00.0|00:00.0|00.0|000.0|171.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|01000|05:05.0|02:32.5|22.1|131.9|151.0|08.9 - warming up - tailwind 02|00990|05:00.0|02:31.6|17.7|149.8|154.0|11.2 03|01000|06:16.8|03:08.4|20.8|148.3|162.0|07.7 - remove layer 04|01000|04:33.9|02:16.9|20.1|162.0|165.0|10.9 - tailwind 05|01000|04:39.4|02:19.7|20.5|163.8|166.0|10.5 06|01000|04:50.8|02:25.4|20.9|163.8|167.0|09.9 07|01000|05:38.4|02:49.2|20.3|156.8|167.0|08.8 - turn 08|01000|05:07.3|02:33.6|20.8|166.9|171.0|09.4 - headwind 09|01000|05:06.1|02:33.0|20.7|165.4|167.0|09.5 10|01000|05:17.2|02:38.6|20.1|164.5|169.0|09.4 - strong headwind 11|01000|05:38.7|02:49.3|20.1|161.1|165.0|08.8 - back on lake 12|01000|06:53.2|03:26.6|18.4|154.8|162.0|07.9 - unrowable part 13|01000|06:00.7|03:00.4|19.2|158.5|162.0|08.6 14|01000|05:47.1|02:53.5|19.4|159.1|161.0|08.9 15|01000|05:27.6|02:43.8|19.7|146.8|163.0|09.3 16|00242|01:18.0|02:41.5|18.5|144.8|149.0|10.0

After 6.5km, I was catching up with a big ship, so instead of trying to pass him on a part of the river where I am not supposed to be, I turned around and decided to add an extra lake loop to the end of the workout.

On the river, you are shielded. The headwind was a bit less strong, and there was no chop. Arriving at the lake, I found myself in trouble. The wind has 3000m to get to maximum speed and sweep up the waves. The waves were of the kind that wipe over the stern, and every fourth or fifth wave would dump some water into the cockpit. There was an extra layer of clothes in that cockpit, which I had removed at the end of the warming up, so those clothes got soaked and there wasn’t a lot of bailing going on.

Buoyancy enough, so I decided to not be a Sissy and row all the way to the south end of the lake. After about 1.5km of really bad water, the chop became slightly lower and my motions started to resemble rowing again.

Heart rates were slightly higher than expected and there was some DOMS, especially shoulders and chest.

By sanderroosendaal • Uncategorized • 0 • Tags: crosstraining, lake, OTW, river, rowing, steady state, training

Oct 16 2016

Wednesday – Friday: Business Trip

Wednesday

Flight to Brussels and a planned rest day. Preparation of the Thursday meetings and a solo dinner in Hanedan, a Turkish fast food close to the hotel. Fast food sounds awful, but to be honest I think this place serves healthier food than the hotel restaurant. You don’t have to eat all the meat, and there is a lot of vegetables and salad around it. The problem, of course, is that all the meat gets eaten.

Not bad for fast food. The starter was a nice salad with olives.

Thursday

Workout: A mini hotel triathlon, i.e. 10 minutes elliptical, 10 minutes treadmill, 10 minutes spinning. Then a 45 minute weights workout.

Then a full day of meetings, and a late flight home.

Friday

My planned exercise for the day was 2×45 minutes of easy cycling, the ride to work and back. Unfortunately, I discovered my tire was flat. So I changed to normal clothes and drove to work in the car, planning to return in time to get in a 90 minute erg.

Work was longer than expected and I arrived home late and tired. No energy for a workout.

On a day after a business trip you have to have the little tricks ready to make sure you do the workout. This time, the tricks didn’t work because of the flat tire.

Also: DOMS.

By sanderroosendaal • Uncategorized • 0 • Tags: crosstraining, hotel gym, rowing, training, weights

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rowing

Morning Mist – Single Outing

October CTC – A season’s best by default

Tuesday: 60 minutes Steady State

4×15 minutes Steady State

Sunday: One Minute and Steady State

Saturday – Long, Windy Steady State OTW

Wednesday – Friday: Business Trip

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