rowing

2x750b

Aug 25 2015

Tuesday Quad Day (2x750m)

Repeat of this training, 2x750m with 12 minutes rest, first at 34spm, second at 37spm. Then we rowed 2:28 and 2:27. There were a few differences today:

  • Our bow rower has been ill and is still recovering, so he wasn’t pulling very hard, and we would row the distance in a slightly lower stroke rate
  • Today’s temperatures were a pleasant 18 degrees, vs above 30 on July 3.
  • Flat water and no wind today, a slight crosswind back in July.

Warming up with a few high stroke rate bursts. This felt very good. We hadn’t trained together since the Nationals, due to vacation and illness. Then we did two practice starts, rowed to the start of the 2k course, dialed up a 750m with standing start and off we went.

Bowman Tomas had permission to pull half strength. We asked #2 Martin to pull double strength to compensate :-).

|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|03052|18:24|03:00.9| 21.8 | 135 | 173 |07.6|WU
|00746|02:26|01:37.9| 32.1 | 173 | 182 |09.6|750m
|03059|18:00|02:56.5| 18.9 | 143 | 182 |09.0|rest
|00748|02:28|01:39.0| 32.0 | 173 | 182 |09.5|750m
|02305|12:41|02:45.0| 18.5 | 137 | 182 |09.8|CD

So 2:26 and 2:28 at lower stroke rate. Not bad and it felt good. Perhaps it is a good idea to remind Martin that he has to pull hard ;-).

2x750b

Tomorrow: “Death by lactate”! Was planned for Thursday but my double partner has to go to a seminar, so we have to do it … Wednesday AM.

Coming weekend I will row double and single Masters at regional regatta in Břeclav. Quite an unregular 1km course with a big turn. Good prep for Belgium.

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analysis

Aug 24 2015

Back in the boat

… well, I have spent enough time in boats during the vacation, but they were sailing boats. For example on Thursday we did a big tour of about 40km on Fluessen lake. There wasn’t much wind, about 2 Beaufort, but it was fun.

I will not give a full update of my training activities during the vacation, but I will add one picture of my Saturday afternoon run, a 13km affair where I finally found the way around the small lake next to our rented cottage. It involved climbing over a few fences and running through a meadow with cows, but it was marked as a public footpath. It’s the part where I return to the shores of the small lake and then cross to an even smaller lake. I did a 2 minute break at the end of that. You can see my HR going down there.

rondje idsegeaster poel

Yesterday I covered 1100km in 10:45 hours, in a car. 🙂

Today was the first day back in the single. There was quite a strong wind so I went up to the castle and back, just steady state in 18-20spm. Heart rate around 145-150, pace around 2:20 with tailwind, 2:29 to 2:35 with headwind.

analysis

I used RIM to analyze my stroke. First time after I changed the length of my scull (added 2cm of length, keeping inboard and span the same). Here are the metrics:

analysis2

The yellow and purple lines are today. The green, gray and brown ones are from June 16. Check factor and stroke efficiency are in the same ballpark. It seems “catch efficiency” has improved a bit, which seems logical as I changed the gearing slightly. Still wondering though if the changes are significant.

By the way, on purpose I didn’t write “rigged heavier” or something like that. After reading this discussion on rec.sport.rowing I try to avoid that. Still, with the same handle speed at the catch I expect to be accelerating the boat slightly more with my new rigging parameters.

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minuutjes

Aug 8 2015

Minutes in the heat

I went inside the house where it is slightly cooler to write this. It is 31.5 degrees C on my thermostat.

Romana and I wanted to get up early to row before the heat started, but as we slept very badly (due to the heat), we didn’t arrive at the club earlier than 8:30.

The plan was to do a 1km full speed, but it was changed to 1 minute on / 1 minute off. There were already swimmers, and the sun was very hot. After 7km we gave up.

| Start | Stop_ | Dist_ | Time_ | Pace__ | _SPM | avg HR | max HR | DPS | Remarks
| 00000 | 02427 | 02427 | 14:30 | 02:59.2 | 20.9 | 130 | 166 | 08.0 | WU
| 02427 | 02681 | 00254 | 01:00 | 01:58.0 | 27.8 | 151 | 166 | 09.2 | 20" @ 38spm
| 02681 | 02875 | 00193 | 01:00 | 02:35.2 | 19.9 | 158 | 166 | 09.7 | rest
| 02875 | 03147 | 00273 | 01:00 | 01:50.0 | 31.2 | 165 | 172 | 08.7 | 40" @ 36spm
| 03147 | 03329 | 00181 | 01:00 | 02:45.4 | 20.9 | 163 | 174 | 08.7 | rest
| 03329 | 03603 | 00274 | 01:00 | 01:49.6 | 32.1 | 169 | 178 | 08.5 | 60" @ 34spm
| 03603 | 03778 | 00175 | 01:00 | 02:51.5 | 19.4 | 167 | 178 | 09.0 | rest
| 03778 | 04048 | 00271 | 01:00 | 01:50.9 | 31.6 | 170 | 180 | 08.6 | 40" @ 36spm
| 04048 | 04225 | 00177 | 01:00 | 02:49.5 | 19.7 | 169 | 180 | 09.0 | rest
| 04225 | 04507 | 00282 | 01:00 | 01:46.3 | 32.5 | 172 | 179 | 08.7 | 20" @38spm
| 04507 | 04605 | 00097 | 02:13 | 11:24.3 | 19.2 | 174 | 179 | 02.3 | rest
| 04605 | 04872 | 00267 | 01:00 | 01:52.4 | 32.5 | 162 | 177 | 08.2 | start+1 minute race pace
| 04872 | 06718 | 01846 | 11:00 | 02:58.7 | 19.6 | 147 | 177 | 08.6 | CD


dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2427_____|_14:30____|_2:59.2|130|20.9|8.0|warmup
1620_____|_06:00____|_1:51.1|165|31.3|8.6|Main set
1846_____|_11:00____|_2:58.7|147|19.6|8.6|Cool down
0824_____|_06:13____|_3:46.4|168|19.7|6.7|rest meters
6718____|_37:43____|_2:48.4|148|20.5|8.7|_Total

minuutjes

Packing now. Tomorrow we are driving to the Netherlands, where maximum temperatures are a godly 23 degrees C.

Just one more night in this oven.

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IMG_0400-0

Aug 6 2015

Evening row in 34•C

steady state with Radek. The lake had turned into a public beach. We need traffic lights at the point were swimmers like to swim across the lake. Temperatures were way above 30C. Difficult to breathe. 

I took a few pictures. 15 km in total. 

   
    
   

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podhrad3

Aug 4 2015

Steady state in double

14km perfectly flat water. On the river.

Low heart rate and focus on technique. Boat rowed itself today. Not fast but very good boat run and thus very useful training

podhrad3

podhrad2

podhrad1

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cheops2

Aug 3 2015

Cheops again (Pete Plan Pyramid)

Up at 5:30 after a pretty bad night (too hot in the bedroom) so not 100% motivated to do this training, the Pete Plan Pyramid. Luckily I was launching together with another crew, so I casually mentioned what I was going to do so as to force myself to not bail out half way through the set.

Had some difficulty with the XGPS160 working with CrewNerd during the warming up. What happens is that you see CrewNerd stop counting the meters. I then usually reset CrewNerd, and everything works. But this time I couldn’t bring up CrewNerd again. It just froze, then crashed. So I started the XGPS160 monitor app, which also froze. Then I tried resetting the XGPS160 and that did the job.

|Dist_|Time_|_Pace__|avg HR|max HR|Remarks
|01997|12:50|03:12.8| 120 | 154 |WU
|00242|00:54|01:51.6| 147 | 169 |250m standing start
|00502|01:59|01:58.6| 168 | 176 |500m
|00746|02:59|01:59.9| 170 | 179 |750m
|01000|04:05|02:02.4| 172 | 179 |1km headwind
|00747|03:12|02:08.5| 174 | 179 |750m headwind
|00498|01:57|01:57.6| 166 | 177 |500m
|00239|00:55|01:54.8| 158 | 170 |250m
|01225|07:37|03:06.5| 139 | 169 |CD

I rowed the first 250 from a standing start and at good pressure. The double was just coming next to me when I started, and it helps to have a boat next to you.

My average split from last time was 1:59.9 and the weather was very similar, so I wanted to stay under 2:00 average.

I thought I was doing fine, focussing on technique, and both the 500m and the 750m were under target. When I turned the boat at the end of the lake I noticed however that what I had considered “no wind” conditions was actually a light breeze from the north. This slowed me down in the following 1000m and 750m. The 750m was particularly slow because it was in the turning north end of the lake. In fact, I was almost running out of lake and was contemplating whether the last 200m would fit or if I would have to make another sharp turn to go on the river. It fit, but I had to hard stop the boat and had literally 3 strokes of lake left.

Then I turned again for the last 500m and 250m. During the 500m, CrewNerd stopped counting meters again, which I noticed about 10 strokes before the end, so I finished that one as a 60 stroke interval, then watched the distance on my Garmin watch for the final 250m.

cheops2 cheops

 
Scores:

dist_____|time_____|_pace___|_HR__|_comment
1997_____|_12:50____|_3:12.8|120|warmup
3975_____|_16:01____|_2:00.9|169|Main set
1225_____|_07:37____|_3:06.5|139|Cool down
3768_____|_22:14____|_2:57.0|145|rest meters
10964____|_58:42____|_2:40.6|146|_Total

One second slower than last time … 🙁

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veveri2

Aug 1 2015

Veveří row and music

There was a lot of wind this morning, so Romana and I decided to the castle. We launched at 10am, at the same time my double partner Radek launched from the opposite side of the lake in his single. We would row the training together.

Before we arrived at the river/canyon with minor chop, the lake was quite hard to cross.

My feelings were:

Nice and fun.

Romana’s feeling were like this:

Terror and fear.

When we all survived the lake and met up at Rokle, we started our training. The training plan said “hard distance” so we decided to row up to the castle and a bit beyond in 24-26spm, then turn around and do the same thing on the way back.

veveri4

There was still strong wind but  relatively mild chop, so it was OK.

veveri3

Tonight we are invited to a festival at the same castle that we rowed to this morning. Some Celtic song and dance, with food and drinks. It will be interesting I am sure:

lughnasad-2015-uvod

veveri2

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