training

Apr 19 2016

In the single on a cold lake

Early row. Just steady state with a focus on technique. Windy and “medium” choppy. I still have difficulty believing what the weather stations around the lake tell me, so I am going to visit a shop specializing in weather equipment this afternoon, just to see what’s available.

I alternated 18spm and 20spm every 2 minutes. Nothing else to report. It was slightly colder, around 6 degrees this morning. Oh yes, I am 44 now … 🙁

Guessing 2 m/s as wind correction gave me around 200W. I think that is about right. Mind you, this is all power. Comparing to the erg display of a static erg will be difficult, because the erg doesn’t measure the power you spend bouncing up and down the slide, which at 20spm is about 20-30W (estimated). I may have to spend some time to calculate real erg watts. I am curious.

Workout Summary - 2016-04-19-0718.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|11532|59:11.0|02:31.8|19.2|148.4|158.4|10.4 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|01998| 11:17 |02:47.1|17.8|141.0|154.0|10.1 | warming up 02|02884| 13:32 |02:20.8|19.0|150.0|160.0|11.2 | tailwind 03|02792| 14:12 |02:32.7|19.4|158.0|168.0|10.2 | headwind 04|03078| 15:57 |02:24.1|20.2|150.0|159.0|10.3 | tailwind 05|00780| 04:13 |02:36.5|19.4|143.0|151.0|09.9 | cooling down

By sanderroosendaal • Uncategorized • 4 • Tags: lake, rowing, sing, single, steady state, training

Apr 18 2016

1k Season’s Best

We are a few days into the second half of April, so little time left to complete all the Nonathlon challenges, and the CTC.

Today, I scheduled a 1k PB attempt. The PB is 3:19.2. First, a Fletcheresque warming up. I never remember the exact Fletcher stroke rates and durations, but roughly 20 minutes with a few bursts should do it. The rule is that you start sweating a bit.

Then, on to the 1k.

Interesting to see that my drive length is well over 1m40 today. I thought 1m35 was more normal for me.

Here are the statistics
Workout Summary - sled_2016-04-18T20-32-35ZGMT+2.strokes.csv --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|01000|03:21.0|01:40.6|32.2|174.2|182.0|09.3 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 00|00209|00:39.6|01:34.6|33.2|151.7|175.0|09.6 01|00194|00:38.4|01:39.3|31.4|177.7|179.0|09.6 02|00203|00:40.5|01:39.6|31.2|180.7|182.0|09.7 03|00198|00:39.8|01:40.5|31.7|181.4|182.0|09.4 04|00196|00:39.9|01:41.9|33.3|181.0|182.0|08.9 06|00000|00:01.7|00:00.0|33.0|180.0|180.0|00.0

That adds up to 3:19.6 for the real 1k. I still have to perfect my algorithms to get the exact statistics from the Painsled stroke data. Here is the proof:

First 500m no issues, but then I started to have difficulties and saw the occasional 1:41. In the final 250m I tried to short slide and rate up, but somehow it didn’t happen. I had a few strokes at 1:42. The very last stroke even was a 1:45 one.

Well, it’s the first 1k, at the start of the sprint race season. I should really do a PB attempt some time in June.

Then I did a 5k gentle cooling down at 2:05-2:10 pace.

By sanderroosendaal • Uncategorized • 0 • Tags: concept2, erg, OTE, rowing, training

Apr 16 2016

In the double

The sun was shining today. The tourist season has started, which means that these guys did a first celebrational round of the lake this morning:

Brno tourist boats. Rowing club Lodni Sporty in the background

Also the electric boat rental has started. We had the first incident this morning where a coxed four with our 13/14 year olds got rammed by a young couple (holding a baby!) in an electrical rental boat. According to our trainer, the tourists suddenly changed course. We have a broken oar and one of our rowers has bruised ribs. Unfortunately, the kids and their trainer didn’t realize they should have treated this as an insurance incident, so we’ll end up paying for the repairs ourselves.

The sailing club had a race for their kids.

We went out in a double. Lenka and Iva rowed next to us in their double and both boats did a lot of technique drills.

Workout Summary - 2016-04-16-1014.TCX_o.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|11024|66:43.0|03:01.6|16.5|119.6|149.0|10.0

By sanderroosendaal • Uncategorized • 3 • Tags: double, drills, lake, OTW, rowing, technique, training

Apr 14 2016

Windy Intervals – and a small step towards quantitative rowing

Wind predictions (from windfinder.com) for the Brno lake for today:

Morning: 5 m/s (max 11) – 3 Beaufort

Afternoon: 8 m/s (max 10) – 5 Beaufort

So the decision was easy, given that our lake can be choppy already at 2 m/s, depending on the wind direction. I will row in the morning. Today’s session was a 24×45″/R60″ at 29-30spm.

Indeed, when I arrived there was a fierce wind blowing down the lake. Chop was not too bad though.
Workout Summary - 2016-04-14-0718.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|07703|37:02.0|02:14.2|28.3|167.8|174.7|08.7 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|02015| 11:01 |02:44.0|18.3|145.0|156.0|10.0 | Warming Up 02|00200| 00:45 |01:52.5|29.4|153.0|170.0|09.1 | Tailwind 03|00198| 00:45 |01:54.0|28.0|168.0|174.0|09.4 04|00200| 00:45 |01:52.4|29.4|170.0|176.0|09.1 05|00196| 00:45 |01:55.1|30.7|168.0|175.0|08.5 06|00199| 00:45 |01:52.8|29.4|169.0|176.0|09.0 07|00200| 00:45 |01:52.4|30.6|171.0|178.0|08.7 08|00173| 00:45 |02:10.5|29.3|168.0|176.0|07.9 | Headwind 09|00177| 00:45 |02:06.8|29.4|171.0|178.0|08.0 10|00174| 00:45 |02:09.5|28.0|174.0|179.0|08.3 11|00175| 00:45 |02:08.6|28.0|174.0|178.0|08.3 12|00178| 00:45 |02:06.5|29.3|174.0|179.0|08.1 13|00181| 00:45 |02:03.9|30.7|174.0|180.0|07.9 14|00197| 00:45 |01:54.2|29.4|169.0|177.0|09.0 | Tailwind 15|00000| 00:45 |0000:00|30.6|172.0|176.0|00.0 | GPS error 16|00000| 00:45 |0000:00|24.0|170.0|174.0|00.0 | GPS error 17|00193| 00:45 |01:56.5|29.4|164.0|173.0|08.8 18|00194| 00:45 |01:56.0|29.3|169.0|177.0|08.8 19|00186| 00:45 |02:00.6|28.0|169.0|174.0|08.9 20|00169| 00:45 |02:12.9|28.0|165.0|174.0|08.0 | Headwind 21|00177| 00:45 |02:06.9|29.3|172.0|176.0|08.0 22|00176| 00:45 |02:07.9|28.1|171.0|176.0|08.4 23|00173| 00:45 |02:10.1|28.0|170.0|177.0|08.2 24|00174| 00:45 |02:09.1|29.3|170.0|176.0|07.9 25|00179| 00:45 |02:05.2|30.7|173.0|179.0|07.8 26|01619| 08:01 |02:28.8|20.1|150.0|158.0|10.1 | Cooling Down

It was a nice session. In interval 15, the XGPS160 decided to stop. This external GPS is nice. It saves phone battery power, is more accurate and has a higher data rate than the in-phone GPS, but it has it’s glitches. In interval 16, I got massively waked by a bunch of water quality scientists in a fast motor boat. I saw them launching on the bank when I turned after interval #7. When I rowed down the lake again, they were speeding up the lake. They take water quality and other scientific measurement at various buoys on the lake, but they clearly don’t understand how to be a good skipper.

Here are the graphs. They are slightly different today.

What’s going on? I have added some rowing physics to the python plots to create a Power plot. The power plot takes into account the wind direction and strength, and that also enabled me to calculate what pace I would have had in windstill conditions. The whole thing is massively experimental, but so far it works. To get the wind effect, I had to estimate the drag factor of a rowing shell. I used these data from Kleshnev:

They are fits to a very old data set collected by Klaus Filter. I couldn’t find the original data. Some more data (or perhaps the same data in a different representation) were found on the Australian Nielsen Kellerman website. I used that to tune the drag constant to achieve realistic results in my calculations. Here is the reproduction of the top left picture of Kleshnev:

I had to create a shielding equation for the bigger boats. My data will be more reliable for the single. Anyway, you can see very clearly what every rower knows. Headwind slows you down more than tailwind speeds you up.

I did my calculation using an average wind direction and speed for the entire outing. If I mounted a wind meter on the boat, I could even have processed instantaneous wind.

For now I had to rely on data from nearby weather stations. It was interesting to see that those that are closest to the lake reported windstill (less than 1 m/s) weather for the time of my row. I definitely know that this is not the case. Here is the SportTracks report:

I suspect those people have their weather station in their nice garden surrounded by trees. Definitely not representative for what happens on a large body of water.

At the same time Brno airport (LKTB) reported about 6 m/s, but that was on the other side of the town. But it is in line with the wind prediction by windfinder.com.

In the end I did my calculations for a 2.5 m/s wind and a wind direction of 290 degrees. Produced credible results, given that I estimate that the headwind cost me about 10 seconds of pace.

Anyway, all this is just theoretical rambling. I would have to get a wind meter, mount it on my boat, and start measuring. Not sure if I will do that … they already consider me a nutcase right now.

I just find it interesting … and I like Physics.

By sanderroosendaal • Uncategorized • 8 • Tags: intervals, lake, OTW, rowing, training, wind

Apr 12 2016

OTW Steady State

Mirror flat water this morning. I copied the workout from yesterday, but for time reasons I had to skip the final 12 minute interval.

A little problem with the XGPS160. I have noticed that it works perfectly if you switch it on while CrewNerd is already running. My natural behaviour is to attach the XGPS160 to the boat and switch it on while still on the dock. I only switch on CrewNerd when I am already sitting in the boat and on the water. I need to remember to do it in the right order. This led to noisy data and suspicious pace values in the first two intervals (especially in the second one, which apparently I had rowed in 1:56 average pace.

I also suspect that the system doesn’t work well when other apps using GPS position are running in the background (like Waze, in this case).

Workout Summary - 2016-04-12-0726.CSV --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|13271|59:52.0|02:16.7|19.1|148.2|157.2|11.5 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|01345| 05:55 |02:11.6|17.8|125.0|139.0|12.8 | warming up 02|02721| 12:00 |02:12.3|18.9|149.0|160.0|12.0 | interval 1 03|03089| 12:00 |01:56.4|19.7|156.0|166.0|13.1 | suspicious 04|02502| 12:00 |02:23.9|20.3|160.0|167.0|10.3 | interval 3 05|02513| 12:00 |02:23.2|20.1|159.0|166.0|10.4 | interval 4 06|01101| 05:57 |02:41.9|17.8|140.0|145.0|10.4 | cooling down

Here is a map of the row from Strava, from the CrewNerd app:

You can see the straight line for the third and fourth intervals, after I had reset the XGPS160, and the wobbly line from the first and second intervals, before the reset.

Here is the same segment as recorded by the Garmin Forerunner:

The colorful plots:

First 30 minutes suspicious pace data – rest is OK

By sanderroosendaal • Uncategorized • 3 • Tags: lake, OTW, rowing, single, steady state, training

Apr 11 2016

Tame Session – new mesocycle

No time to go rowing OTW. First day of a new 5 week mesocycle. Maintaining base fitness, continuing with endurance power and then slowly gearing up for the 1000m sprint race season.

For the non-rowers: What we call sprint is a 4 minute effort.

Anyway, today I eased into the first week of the new cycle. A light endurance session of about 60 minutes. Decided to row it as 5×12 minutes and use the “Wolverine Plan” rate ladders to keep me busy.

I love Painsled. Nice export of stroke data to CSV files. I was curious to see what the rate ladders would do with my stroke length, average force, drive time and recovery time. It turned out to be no surprise. The recovery time is varied, all other parameters staying roughly the same.
Workout Summary - sled_2016-04-11T19-28-49ZGMT+2.strokes.csv --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|14428|62:12.0|02:09.4|20.2|141.8|157.0|11.5 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 00|02861|12:03.3|02:06.4|19.9|134.1|147.0|11.9 04|02876|12:07.0|02:06.4|20.0|138.7|148.0|11.9 08|02869|12:07.1|02:06.7|20.0|142.9|153.0|11.8 12|02890|12:07.3|02:05.8|20.4|146.9|157.0|11.7 16|02914|12:07.7|02:04.9|20.8|146.4|155.0|11.5

By sanderroosendaal • Uncategorized • 7 • Tags: concept2, erg, OTE, painsled, rowing, steady state, training

Apr 10 2016

Friday: Race Day minus One

Packed race gear including all the energy bars and other placebos to make me row faster.

Drove to rowing club. Loaded single on my small trailer. All the other boats are on the big trailer, but we need the small trailer for shuttling boats from the finish back to the start. Some boats are used by multiple crews, you see.

Drove to Hořín, dropping our sons at my mother-in-law on the way (and having a good lunch at her place). Arrived at the launching site after 3pm. Prepared single. Went for a short row.

Horin 001.JPG — The canal in Vraňany, near the launching site. The race start is 2km in the direction of the picture

There is a big gap in the data. I tried to use CrewNerd’s “Courses” function to check where I put the start line on the Hořín course. You basically set it to a course that you have prepared using Google Earth. Then the clock starts ticking when you cross the virtual starting line, and stops when you cross the finish line. The app doesn’t take data before the starting line.

It was around the last big bush before the railway bridge, which was earlier than the official start line. That means that I put it wrong and would not be able to use this function during the race. I remember I did last year, and was looking at the wrong average split during the entire race. Average split for me is an important motivator. I set something during the first 2k and then I am fighting to not let it drop.

As you can see from the plots, the race was just a short one (35min) with a few bursts at race pace.

A light head wind. Not nice. I prefer tailwind.

After my row, Lenka and Iva went out for their short row and I took a few pictures:

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Then we drove the trailer to the finish area.

In the evening I was a solid 1kg under weight, which allowed me to have a normal dinner. Went to bed early.

By sanderroosendaal • Uncategorized • 0 • Tags: head race, rowing, single, taper, training

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training

In the single on a cold lake

1k Season’s Best

In the double

Windy Intervals – and a small step towards quantitative rowing

OTW Steady State

Tame Session – new mesocycle

Friday: Race Day minus One

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