May 8 2015
May 4 2015
But back to the story. On Sunday evening, after we had finished watching a film on DVD, I made the mistake to check my email. I shouldn’t have done that. Why do I make the same mistake over and over?
There was an email about next week, telling me the club had signed me up for
– Masters Single
– Open category quad
– Open category eight
Damn! Looking at the program the open quad is less than 2 hours before my single race. I cannot do a full out 2k, then a full out 1k in the single a few hours later. Also, my idea of the weekend was to enjoy watching the races. Do the masters quad on Saturday, the master single on Sunday, but mainly watch my children race. Now I would be zipping up and down the race course trying to be in time for the start and I would miss all the youth action.
I did send out a few quite bitchy emails.
Things got worse.
I am usually a bit grumpy getting up at 5:30 to row at 6, but this time I was really in a foul mood. Seeing the mist on the lake didn’t really help, but at least the water would be perfectly flat.
It was even to be worse.
Arriving at the rowing club, I noticed a text message from my double partner that he was sick. The message was sent at 5:30, but my phone is on night mode so I didn’t register the message.
With my single already prepared for transport (because I will be out on business travel for the rest of the week), I had nothing to row on and would be stuck to the erg.
Eda arrived and I started discussing how he could have put me in a Men’s quad and eight without even consulting me.
Turns out it was supposed to be a Masters quad and a Masters eight, both rowed on Saturday, while my single race is on Sunday. Today they will correct the registration.
He also allowed me to row in his single Liduška, so all was good. This single is built for 95kg, so a little big, but with the flat water it wouldn’t be too much of a problem.
It was really low visibility today. Rowing on the Albano, I could see 5 buoys behind me, so that is 50m, not more. In the middle of the lake I couldn’t see any of the banks. Just rowing in white milk. There was no other traffic on the lake at this early hour, and the double and I decided to row the same workout next to each other to avoid any collisions.
The workout was 20 strokes “on”, 20 strokes “off”.
In the first half, from Rokle to Sirka, I kept the stroke rate “low” (30-31spm) and tried to work on sending the boat. I think that worked out pretty well. The double was slightly faster than I but in the 20 strokes they never gained more than 1 boat length. I used the 20 stroke breaks to get back next to them.
Turning, and some rest. Now, I thought, they will let the dogs out.
And they did. But I had positioned myself half a boat length ahead of them and was able to counter their 36-37spm bursts, first doing my own 34spm, but as the end of the workout was nearing I had to go up.
I did see 40spm on CrewNerd. And I did see a consistent 10 stroke interval of 1:44s. Happy with that. I think I had to work harder than the double but I was able to match their speed. A good training to rate up.
No detailed statistics today. We were rowing this on stroke count rather than on time and I don’t know how to get that from CrewNerd.
May 3 2015
We are rowing the Slovak Championships, next week in Piestany, Slovakia. It may turn out to be an interesting regatta, with participants from the Czech Republic, Austria, Hungary and of course Slovakia.
It has all categories in one weekend, from 12 year olds rowing a 500m to Elite, to Masters rowing a 1km.
This lovely Spa town will be the site of my son Dominik’s first rowing race. He is taking the preparation very seriously. He is just a beginner in the single, but now he refuses to take a single light stroke during his trainings.
Let’s hope the weather will allow him to row at all.
Here are some pictures from yesterday’s training.
As you can see it needs a few more kilometers, but the most important thing now is that he is thoroughly enjoying it.
May 3 2015
Just checking if this cool video works. Looking forward to following this guy:
Went out in the single for a steady state workout. Everything seemed to work against me. I had terribly tired legs after Friday’s workouts. There was a nasty chop. Did I mention I was tired? My back hurt. I didn’t seem to be able to find my light and fast stroke. CrewNerd issues. First, the XGPS160 stopped after 4km, which I discovered just after the turn and I didn’t want to interrupt my rowing, so I rowed 4km without tracking. Then I switched the XGPS back on, closed CrewNerd, restarted it, but CrewNerd didn’t seem to take the high update rate of the XGPS. I can see that on the screen. When it works, the distance rowed is increasing in 1 meter intervals and I can see the pace change during the stroke. When it doesn’t work, the distance rowed is increasing in steps of 2 or 3 meters, and the pace displayed changes every other stroke.
I have the new version of CrewNerd and I am duly sending bug reports to the author of the software, who is very active and responsive, so I am expecting this is a bug that will be solved in the next couple of weeks.
However, on a day when everything seems to cost extra energy, I find this annoying. 4km of rowing missing in my data. Data in two separate files. Not good for this data and automation junkie.
Need to start using the Garmin forerunner again as a backup scenario. It has never failed me and seems to have more accurate position data than the iphone without the XGPS160.
I made a salad with green asparagus and lamb steaks from the charcoal grill for dinner. Picture will follow once Lenka sends it to me.
Went out in a double with Romana in considerable chop. The plan was to do 4x6min but it turned out there were sailing races. We couldn’t go on the river because it is officially forbidden to go there so you have to do that only on times when the ferries aren’t out. On the lake, we had only 500m of the 2k to our disposal because of the sailing races.
My father called me in the middle of the row and I had to take it. My first phone call from the middle of the lake.
Funnily, this was one of the rare outings where Romana actually did enjoy rowing in rough conditions. So we did do a race start and a few fast strokes, then binned the session, promising ourselves that we would finish it in the erg room.
We didn’t do that. We went to the wellness in hotel Maximus instead:
It’s a really great wellness, with lots of nice saunas around a little lake with ice cold water to swim in after the sauna. The sauna complex is 500m from the rowing club. So I took an unexpected rest and recovery day. I really enjoyed the sauna. Feel very refreshed now.
The data annoyances continue. I am actually surprised at how low my HR was during the 5km row in the double, but looking at the values and steps in the HR, I am really suspecting something is not right.
Apr 29 2015
A first row with Radek. We launched at 6, took my double “Orca” on a lake that was relatively quiet, but not entirely without chop.
Pick Drills to warm up.
There was another double on the lake, who launched together with us. As they have been training together forever, and this was the first time in ages that Radek and I sit together, we turned a little earlier to avoid rowing next to them. Rowing next to them would probably have woken up our competitive spirits and would ruin what was supposed to be a good technique / steady state workout.
Did 2x12min, which is one lake length down, one lake length up. As we had turned early and the first leg was with tailwind, I ran out of lake with 15 seconds to go. Tant pis.
| Dist_ | Time_ | _Pace__ | _SPM___ | avg HR | max HR | DPS | Remarks
| 01993 | 13:37 | 03:25.0 | 19.5 | 124 | 152 | 07.5 | warming up
| 00448 | 02:00 | 02:14.0 | 17.9 | 130 | 141 | 12.5 | tailwind, 18spm
| 00477 | 02:01 | 02:06.9 | 19.6 | 146 | 153 | 12.1 | 20spm
| 00483 | 01:59 | 02:03.3 | 20.9 | 154 | 157 | 11.6 | 22spm
| 00667 | 03:01 | 02:15.8 | 18.1 | 146 | 154 | 12.2 | 18spm
| 00470 | 01:59 | 02:06.6 | 20.2 | 154 | 159 | 11.7 | 20spm
| 00203 | 01:01 | 02:30.3 | 22.3 | 160 | 162 | 09.0 | 22spm, ran out of lake
| 00145 | 01:10 | 04:00.6 | 19.9 | 131 | 160 | 06.3 | rest
| 00440 | 01:59 | 02:15.3 | 18.2 | 137 | 148 | 12.2 | headwind, 18spm
| 00447 | 02:00 | 02:14.2 | 19.7 | 154 | 157 | 11.4 | 20spm
| 00448 | 02:00 | 02:14.0 | 21.3 | 162 | 166 | 10.5 | 22spm
| 00631 | 03:00 | 02:22.7 | 18.7 | 160 | 166 | 11.2 | 18spm
| 00446 | 02:00 | 02:14.4 | 20.2 | 164 | 166 | 11.0 | 20spm
| 00234 | 01:00 | 02:08.0 | 22.5 | 168 | 170 | 10.4 | 22spm
| 04063 | 24:29 | 03:00.8 | 18.3 | 137 | 170 | 09.1 | technique & Cooldown
On the tailwind leg, the other double seemed to be slightly faster than we, rowing about 500m behind us. On the headwind leg, even though they were doing 26spm and we did 18spm, we had the same speed. Nice!
Then we did 4km of cooling down with technique drills.
“King of the mountain” followed by “Pimanov” (aka Top Quarter)
Pause after tap-down
Square blade rowing
I asked them how it went. They were happy that they had done a “steady state” 6km at 26spm. Interesting. When I do a 6km I count it as “hard distance”. May be just a nomenclature confusion.
Apr 28 2015
I have a few days left to catch up on my nonathlon scores. For those who don’t know, the nonathlon (http://www.nonathlon.com/) is an annual erg competition where your performance is measured against an age and weight determined standard. In this way, everybody can compete against everybody. Also, it’s a good way to make sure you make do your tests on all the Concept2 ranking distances.
Unfortunately, today was a long day with business in Prague. Had to get up at 5:30 for what ended up to be a 3 hour drive (doing the final 10km in a nerve wrecking 40 minutes). Then a full day of business meetings, followed by a 3 hour drive home (doing the first 10km in 30 minutes because of an accident) through pouring rain with an outside temperature of +3C, lots of traffic in hilly countryside on a bumpy highway with lots of road construction.
Then had to bring the company car back to the office, get my own car and drive home.
I was ready to sit on the sofa and drink a beer.
Well, I might just as well do a quick row before that.
Looked up my PB (1:31.6 from 2011/2012). When I am ready to do short sprinty work, I am usually in full OTW season swing, so I rarely do these on the erg. Well, this year I want a >900 nonathlon score on all ranking distances, so I better get going.
Not sure where I would end up, but decided to just fly and see and see where I would die and how far I would have to limp home.
Warming up consisted of a brisk 2000m with a 2x 10 stroke intervals (at 1:50 and 1:40) and a 5 stroke interval at 1:33.
Dialled up the 500m. Didn’t give it much more thought, did a race start and off we go.
stroke 1: 2:05
stroke 2: 1:50
stroke 3: 1:35
stroke 4: 1:26
Now keep hanging on below 1:30 as long as possible.
That turned out to be around 300m.
Then the average pace started to creep up but until the last stroke I believed it could be a PB.
It wasn’t to be: 1:31.7. One tenth of a second above.
Still think I deserve the beer (and the sofa).
Workout Summary - Apr 28, 2015
1km cooling down brought today’s total to exactly 3500m on the erg and 412km in the car. 😀 😀 😀
The result made me think about how to do the 1km attempt on Thursday. Could I do a 500m in say 1:33, then follow with a 1:43 500m and still end up with a good 1km score? I guess a better way is to do 10 strokes full out, then settle for PB pace.
Now on to register for the Slovak Championships in Piest’any. A 1km Masters 1x for me on May 10. My son Dominik will run his first race in the boy’s single (up to 12 year olds). His reaction to the news: “Yes!”
Apr 27 2015
This morning’s workout was scheduled for 6:15 AM (defined as time we push off the dock). Lately it is no problem for me to get up this early. I find that after about 7 hours of sleep I wake up with upper back pain. I have no problems whatsoever during the day or during workouts. Only in bed. Perhaps time to buy new mattresses.
This morning had a 20x1min/R1min on the menu. Last week, Boris suggested a 30″/30″ which I mistakenly remembered as “30 strokes on / 30 strokes off”, which is awfully close to 20x1min/1min which is a popular workout at my rowing club.
Tried to talk the Masters double into doing it with me but they had 4x5min or something like that.
The warming up was a bit shorter than normal because I didn’t want to row into a field of debris that was floating around the nude beach area.
I was a bit scared by this workout, and was afraid I would bail out early. Didn’t happen, actually.
It was 6 intervals from the nude beach to Sirka. Then 6 intervals headwind back to the nude beach. After these 12 intervals I was determined to finish the set. Six more intervals with tailwind, then two times one minute into headwind and I would be ready for the day. Somehow I got motivated by trying to better the number of meters for each interval.
It took me 16 intervals to figure out that I could lengthen the stroke a bit at the catch, row 29.5spm instead of 30spm and find quite a lot of boat speed in this way. Of course you have to have the fitness to sustain these long strokes. It doesn’t really show from the numbers but interval 17 was going to the wrong side of 2:00 pace until I slightly lengthened the stroke, which in 3 strokes brought the pace to 1:56. It may of course have been the GPS inaccuracy fooling me.
The weather was OK but the lake was again playing tricks, adding some breeze that created some waves when we started our workout. When we finished, the lake went to calm and flat again.
I had to change my spreadsheet to allow for so many intervals. Numbers 7, 13 and 19 were problematic because there I had literally one minute to drink a bit, turn the boat and row out of (or into) the 2k course:
| Dist_ | Time_ | _Pace__ | _SPM___ | avg HR | max HR | DPS | Remarks
| 01934 | 11:44 | 03:02.0 | 18.6 | 123 | 150 | 08.9 | warming up
| 00250 | 00:59 | 01:57.9 | 29.2 | 140 | 155 | 08.7 | #1 tailwind
| 00256 | 01:00 | 01:57.3 | 30.1 | 148 | 151 | 08.5 | #2
| 00264 | 01:01 | 01:55.6 | 29.3 | 150 | 153 | 08.8 | #3
| 00256 | 01:00 | 01:57.0 | 29.0 | 150 | 163 | 08.8 | #4
| 00249 | 00:59 | 01:58.7 | 30.1 | 153 | 154 | 08.4 | #5
| 00247 | 01:00 | 02:01.6 | 28.3 | 156 | 164 | 08.7 | #6
| 00241 | 01:01 | 02:06.4 | 29.2 | 152 | 164 | 08.1 | #7 headwind
| 00241 | 01:00 | 02:04.7 | 29.2 | 158 | 168 | 08.2 | #8
| 00234 | 00:59 | 02:05.9 | 28.7 | 160 | 168 | 08.3 | #9
| 00238 | 01:00 | 02:05.9 | 28.7 | 163 | 171 | 08.3 | #10
| 00238 | 01:01 | 02:08.4 | 28.9 | 161 | 169 | 08.1 | #11
| 00234 | 01:01 | 02:10.4 | 27.7 | 160 | 167 | 08.3 | #12
| 00249 | 00:59 | 01:58.4 | 29.2 | 157 | 166 | 08.7 | #13 tailwind
| 00250 | 01:00 | 01:59.8 | 29.1 | 160 | 168 | 08.6 | #14
| 00255 | 01:00 | 01:57.6 | 29.2 | 163 | 171 | 08.7 | #15
| 00260 | 01:01 | 01:57.5 | 29.3 | 158 | 169 | 08.7 | #16
| 00251 | 00:59 | 01:57.6 | 28.9 | 162 | 171 | 08.8 | #17 found stroke length
| 00255 | 01:00 | 01:57.6 | 29.4 | 163 | 173 | 08.7 | #18
| 00232 | 01:00 | 02:09.1 | 28.5 | 159 | 167 | 08.2 | #19 headwind & turn
| 00250 | 01:01 | 02:02.2 | 30.7 | 168 | 176 | 08.0 | #20
| 02143 | 12:35 | 02:56.2 | 18.8 | 142 | 176 | 09.1 | cooldown
According to Greg’s equation this is a Black Hole workout. I disagree. My legs strongly disagree, and my stroke length is very happy I did this workout.