Jan 13 2019
Sprints getting longer at shorter rest
Sunday session with the Masters group. We were a smaller core of the bigger group today. Romana was in Prague at the second round of the Czech Indoor Rowing Cup, with Lenka and Dominik, and some of the other Masters also couldn’t come. So it was Martin, Lubka and myself.
The session was one invented by our coach and it is tough.
8x40"/20", 8x30"/30", 8x40"/20"; 5 min rest between series. Stroke rate 35-38
First a 15 minute warming up:
Then on to the main thing:
Rowsandall.com’s interval editor came in very handy here. It allowed me to simply program the monitor as 8 minute work, 5 minute rest, and then edit the intervals on the site after the workout is uploaded. The alternative is either to use a lengthy process to program varying intervals, or to row it as three short interval sessions and reprogram the monitor in between.
In Rowsandall.com’s interval shorthand, the session is:
This is the resulting breakdown in intervals:
I am always impressed when it works. After all, I know who hacked it together. The resulting workout summary is as follows:
Workout Summary - media/20190113-1435360o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|08349|39:00.0|02:20.1|159.5|24.9|152.2|181.0|08.6 W-|03610|12:00.0|01:39.7|345.3|33.3|161.1|178.0|09.0 R-|04763|25:30.0|02:40.6|077.6|21.2|148.8|178.0|08.1 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00109|00:20.0|01:31.5|389.6|36.5|092.4|106.0|09.0 01|00103|00:20.0|01:36.8|380.7|34.8|149.4|157.0|08.9 02|00103|00:20.0|01:37.3|376.8|33.7|155.0|158.0|09.1 03|00103|00:20.0|01:37.4|378.8|34.6|147.8|149.0|08.9 04|00103|00:20.0|01:36.7|366.9|33.4|151.6|157.0|09.3 05|00101|00:20.0|01:39.1|369.3|34.1|153.6|158.0|08.9 06|00103|00:20.0|01:37.2|381.6|34.1|148.5|160.0|09.1 07|00103|00:20.0|01:37.4|370.8|34.4|154.1|159.0|09.0 08|00152|00:30.0|01:38.8|349.8|33.5|146.7|163.0|09.1 09|00155|00:30.0|01:36.9|380.6|35.0|158.6|168.0|08.9 10|00154|00:30.0|01:37.4|373.5|34.2|168.7|171.0|09.0 11|00151|00:30.0|01:39.3|361.2|33.4|171.1|175.0|09.1 12|00154|00:30.0|01:37.7|362.4|33.5|164.2|170.0|09.2 13|00151|00:30.0|01:39.2|356.0|34.5|164.4|170.0|08.8 14|00154|00:30.0|01:37.4|365.1|33.6|168.6|174.0|09.2 15|00152|00:30.0|01:38.9|353.4|33.7|166.2|172.0|09.0 16|00198|00:40.0|01:41.0|340.0|32.3|138.3|161.0|09.2 17|00195|00:40.0|01:42.5|310.9|31.6|164.7|170.0|09.3 18|00194|00:40.0|01:43.0|311.1|31.7|170.6|174.0|09.2 19|00195|00:40.0|01:42.7|308.3|31.9|172.1|174.0|09.2 20|00193|00:40.0|01:43.6|307.4|32.1|172.9|175.0|09.0 21|00193|00:40.0|01:43.9|310.4|32.2|173.0|176.0|09.0 22|00194|00:40.0|01:43.3|312.6|32.6|174.7|177.0|08.9 23|00198|00:40.0|01:40.9|331.8|33.8|176.6|178.0|08.8
The first series was eight nice twelve stroke sprints at a luxuriously long 40 seconds rest. The second series was somewhere between 16 and 17 strokes and the end of the rest period started to come a bit too early to my taste. The last series was a never ending list of 22 to 23 stroke sprinting with a few strokes in between to catch your breath. Martin was going through the same pain on the erg next to me. I found it interesting how Martin rowed a few seconds of split faster in the first two series, but in the last one he had trouble following my splits. At least, that is what I think from a few quick glances in the heat of the training.
We ended with 20 minutes of chatting while riding the spinning bikes.
May 18 2019
The working week (Monday to Friday)
A busy day at work and no training. I decided that recovery from an intensive weekend of racing was a good idea.
Weights! My personal trainer decided that I am ready for the “big exercises”. So we did only three of them:
The protocol is to start with light weights (or only the bar) as a warming up, then gradually increase the weights until I can do about 10 repeats, with stretching between each series of 10. Then weights are increased one more time to get to failure somewhere between 5 and 10 repeats. After that weights are reduced again to do a few series at 15 repeats.
For the deadlift and squat the protocol was a bit more gentle. We didn’t push to failure but stopped at the point where I was starting to fail on technique, i.e. I was starting to use the wrong muscles to just get the weights lifted.
After that we did some 10 minutes of exercising the core.
Boy, I did feel this training the next three days.
I have started calling our Masters eights crew together, and this time it was a success. We had 11 candidates show up, so we hit the lake with a double, a single, and an eight. The water was slightly rough and the coxswain slightly inexperienced, as the map clearly shows:
I had some data challenges. Forgot to charge my heart rate belt.
Well, it was just steady state. A pretty short workout as well, as some of our crew members were time pressed.
More data issues. I still haven’t managed to sort my regatta bag and move some essential equipment from the regatta bag to the training bag. I have a pretty good system. A separate “rowing electronics” bag that goes into my small training bag or my big regatta bag. The problem with regattas is that they are so hectic that I become messy with where I put my gear. So rowing electronics ends up in the wrong part of my regatta bag, and then I show up on a training day to discover I have left the SpeedCoach holder at home. Sigh.
At least the OH1 heart rate arm band was charged. However, it didn’t seem to respond very well in the first 20 minutes of the workout.
The session was 4 series of 6×45″/75″ at race pace. These series are tuned to our lake length, and after doing one, I wondered if I would be able to complete the workout. In the end I manned up and just did it. It was so beautiful rowing weather that it would have been a sin to shorten the time on the water:
I gave myself some technique targets, focusing on finishing the stroke strong. I am not sure if I am fooling myself, but it looked like I was faster when I focused on that. Here are the data to prove it:
I am charting “Wash” vs “Boat Speed” for each “on” stroke. The line is my totally unscientific interpretation of the data. So a 5% pace improvement? That would be encouraging!
Another weights session. Bench press. Squats. Deadlift. And cable rows. Seventy five minutes of heavy work. I am due for a light steady state session today.
By sanderroosendaal • OTW • 0 • Tags: eight, lake, OTW, rowing, single, sprintervals, training, water, weights