Sep 22 2015
Interesting CrewNerd+XGPS160 glitch – Kraftausdauer
I left my backup Garmin at home but I spotted the anomaly anyway.
Today, I had headwind for the entire outing. On the way towards the castle I was rowing with a bungee, so it feels like rowing into a headwind. I removed the bungee for the headwind stretch from the castle back to the club. There was a strong wind and the stretch around the nude beach was quite choppy. When I was rowing with the bungee, the splash I created combined with the chop made the water flow over the XGPS160, which it obviously didn’t like, because suddenly i had 2600m done, where I am usually around 2km. Looking at the data now, somehow the way towards the castle was 1000m longer than the way back. Also there is a suspicious pace peak starting at 1300m, exactly around the nude beach.
Here is a close-up of a very suspicious part of my trajectory:
On the way back you can see that area around the nude beach as the dip in pace where I go slower than 2:50.
My training plan said Steady State but in the fall I like to take out the bungee and make it more like a Wolverine L4 workout. Rowing towards the castle I was between 16 and 18spm.
My book “Masterrudern. Das training ab 40” calls this “Kraftausdauer”.
All good. I am preparing the review for you, dear readers.
Sep 26 2015
And More Training Plan Musings. Plus weekly 6km in the single
Kraft
Thank you Boris for the links to the video in your comments to yesterday’s blogs. Here are a few examples of the circuit training that Fritsch/Nolte suggest. Apologies for those who don’t speak German. I suggest you throw the text in Google Translate.
Beispiel fuer ein allgemeines Kraeftigungsprogramm
45s Pause zwischen den Sets – Gesamtdauer ca. 45 min
Romana’s circuit training, all stations 12 repeats (they will do 15 later)
My inventory of what I have at home
Perhaps the addition of a sandbag, and maybe a simple fitness bench will be enough to create a simple improvised circuit training for when I don’t have time to go to the gym/rowing club. The idea would be to do a 30-40 minute circuit training, then erg. All critique/suggestions/comments welcome!!!!
Today’s rowing
Nice weather: 15 degrees C, windy and medium to medium/big chop. Overcast.
I did my weekly 6km hard distance row, but the lake was really choppy at the Sirka end. My time was over 28 minutes … 🙁
The stats are as follows:
|Dist_|Time_|Pace__|_SPM__|avg HR|max HR|DPS|Remarks
|02298|13:55|03:01.7| 18.3 | 148 | 163 |09.0|warming up
|00999|04:12|02:06.1| 25.0 | 173 | 179 |09.5|km 1
|01000|04:16|02:08.0| 24.5 | 179 | 180 |09.6|km 2
|01001|04:22|02:10.9| 24.1 | 179 | 181 |09.5|km 3
|00998|05:27|02:43.8| 23.2 | 179 | 182 |07.9|turn & km 4
|00998|05:00|02:30.3| 23.8 | 182 | 185 |08.4|km 5
|00999|04:52|02:26.2| 24.4 | 183 | 184 |08.4|km 6
|02267|14:31|03:12.1| 17.2 | 143 | 184 |09.1|cooling down
dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2298_____|_13:55____|_3:01.7|148|18.3|9.0|warmup
5995_____|_28:09____|_2:20.9|179|24.1|8.8|Main set
2267_____|_14:31____|_3:12.1|143|17.2|9.1|Cool down
10560____|_56:35____|_2:40.8|163|20.9|8.9|_Total
Slow, sloppy and choppy … not a good day. Tailwind didn’t speed me up and the headwind slowed me down by a lot.
My Garmin Forerunner 220 froze after 33 minutes of rowing. I had to reset it after the training. Luckily, that worked. Even though, I was already fantasizing that I had a good reason to buy a new GPS watch … 😉
I am glad I build in the redundancy with the CrewNerd / Garmin combo.
I am using tapiriik now so I have all data on Garmin Connect, SportTracks and Strava. Used the Strava segments for the first time to look at my historic data on the 6km. I have defined a 5.8km segment in Strava that should capture my 6km efforts without having to line up on exactly the same starting location every time. Here are the historic data that I captured:
I took a GoPro video of the effort. Will upload it once done processing.
By sanderroosendaal • Uncategorized • 5 • Tags: 6km, L3, lake, OTW, rowing, single, training plan