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.
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.
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:
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.
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.
By sanderroosendaal • Uncategorized • 2 • Tags: bungee, kraftausdauer, OTW, river, rowing, single, steady state, training