Oct 4 2015
Sunday: Head Race Simulation
We slept in and had an extensive breakfast. Scrambled eggs, bacon, freshly pressed juice and all.
After coffee, Romana and I headed to the lake. We cleared the boats off our little trailer, rigged the single, and parked the trailer. Then Romana went to the erg room to do a steady state 3x15min erg, and I headed to the lake to do my weekly 6km hard distance.
Only a little of wind, and no chop. Ideal conditions. My usual 6km course with a turn would feature head wind in the first half, and tailwind in the second. A nice variation.
Unfortunately, a sailing race was planned for today. This is the sense of humor of the Brno Dam. When there are rowing races, there is strong wind, high waves and generally unrowable conditions. When there are sailing races, there is no wind, and the contestants just float around on a flat lake, legs up, doing nothing.
The sailing race course was laid out in such a way that I couldn’t do my usual 6km course on the lake. It would bring my straight through the field and along the boat with the referees. I wasn’t curious to hear their reprimands. Hugging the shore wouldn’t help either.
So I decided to go on the canyon. With a couple of sharp turns at the entry to the canyon, this would be a good mirror steering exercise. Here is a map showing how twisty this part of the river is:
I overtook a tourist ferry about 500m before the turn. On the way back, in the headwind, there was a motor boat in front of me. When I approached to about 50m of them, they suddenly opened the gas and sped away from me, leaving me in their wake. With rocky and steep banks on both side, especially in the twisty bit, this created a lot of heaving waves which slowed me down.
A good head race simulation anyway.
|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|01803|10:25|02:53.4| 19.2 | 128 | 139 |09.0|warming up
|00999|04:11|02:05.6| 25.9 | 158 | 169 |09.2|km 1
|01001|04:13|02:06.4| 25.3 | 170 | 172 |09.4|km 2
|00999|04:12|02:06.2| 25.6 | 175 | 177 |09.3|km 3
|01001|04:46|02:22.8| 25.0 | 171 | 176 |08.4|turn & km 4
|00997|04:38|02:19.4| 25.7 | 173 | 175 |08.4|km 5
|00985|04:35|02:19.6| 25.9 | 172 | 175 |08.3|km 6
|01888|11:30|03:02.7| 17.7 | 134 | 175 |09.3|cooling down
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
1803_____|_10:25____|_2:53.4|128|19.2|9.0|warmup
5982_____|_26:35____|_2:13.3|170|25.6|8.8|Main set
1888_____|_11:30____|_3:02.7|134|17.7|9.3|Cool down
9673____|_48:30____|_2:30.4|153|22.3|8.9|_Total
Oct 6 2015
Tuesday: 30 minute erg + circuit training
Working from home today because in the afternoon I had to give a lecture at the technical university, which is close to my home.
So just before lunch I took an hour to do my workout for the day. I am mixing strength workouts into the mix, and the current recipe is 30 min erg (or running) followed by either weights or body weight circuit.
I am still not settled on the exact format of my strength training, so today I was going to go with what I could do from home, with the limited equipment I had.
First, 30 minutes of light erging (after a warming up of course):
Perhaps I should try Greg’s method of starting slower, then increasing. And I guess that without lactate testing this a bit a shot in the dark. Had I not worn my HR belt, I would probably have gone a little faster …
Then, the circuit. Here’s my draft circuit:
I did three rounds which took me about 20 minutes. I will probably expand this to 30 minutes but I don’t think it is wise to ignore that I am in a lousy shape, strength exercise wise, so I will try to do the number of reps that I can do with good form.
The good thing about this circuit is that there is nothing that cannot be done in a hotel room.
I am also reading up on strength exercise, so maybe with increased wisdom absorption I may change the routine.
Actually, I hope to change the routine, unless the literature tells me that I have to absolutely do the exact same routine every time. I am hoping for variation, though.
By sanderroosendaal • Uncategorized • 18 • Tags: circuit, concept2, erg, OTE, rowing, strength