training

Aug 18 2015

Vacation

I am not really following my training plan during the vacation in Friesland. I go running in the morning, but I must say that running in the flat country of the Northern Netherlands is just slightly more exciting than running on a treadmill. A farm every 500m and for the rest just green grass, grey water and wind:

This morning I wasn’t too motivated, so I just ran to the harbor and did a few exercises there. I did 45″ exercise, 15″ rest and did pull ups, burpee, push ups, sprints and jumps, then repeat. I scared a lady with a dog when I suddenly started sprinting directly towards her.

My other exercise is cycling. Especially the parts where I push my youngest son when we’re riding in a headwind is quite intensive.

My 2 oldest Lenka and Dominik go to a sailing school during the day. Here is Lenka sailing home this afternoon. She is the one with the smile.

By sanderroosendaal • Uncategorized • 2 • Tags: training

Aug 8 2015

Minutes in the heat

I went inside the house where it is slightly cooler to write this. It is 31.5 degrees C on my thermostat.

Romana and I wanted to get up early to row before the heat started, but as we slept very badly (due to the heat), we didn’t arrive at the club earlier than 8:30.

The plan was to do a 1km full speed, but it was changed to 1 minute on / 1 minute off. There were already swimmers, and the sun was very hot. After 7km we gave up.
| Start | Stop_ | Dist_ | Time_ | Pace__ | _SPM | avg HR | max HR | DPS | Remarks | 00000 | 02427 | 02427 | 14:30 | 02:59.2 | 20.9 | 130 | 166 | 08.0 | WU | 02427 | 02681 | 00254 | 01:00 | 01:58.0 | 27.8 | 151 | 166 | 09.2 | 20" @ 38spm | 02681 | 02875 | 00193 | 01:00 | 02:35.2 | 19.9 | 158 | 166 | 09.7 | rest | 02875 | 03147 | 00273 | 01:00 | 01:50.0 | 31.2 | 165 | 172 | 08.7 | 40" @ 36spm | 03147 | 03329 | 00181 | 01:00 | 02:45.4 | 20.9 | 163 | 174 | 08.7 | rest | 03329 | 03603 | 00274 | 01:00 | 01:49.6 | 32.1 | 169 | 178 | 08.5 | 60" @ 34spm | 03603 | 03778 | 00175 | 01:00 | 02:51.5 | 19.4 | 167 | 178 | 09.0 | rest | 03778 | 04048 | 00271 | 01:00 | 01:50.9 | 31.6 | 170 | 180 | 08.6 | 40" @ 36spm | 04048 | 04225 | 00177 | 01:00 | 02:49.5 | 19.7 | 169 | 180 | 09.0 | rest | 04225 | 04507 | 00282 | 01:00 | 01:46.3 | 32.5 | 172 | 179 | 08.7 | 20" @38spm | 04507 | 04605 | 00097 | 02:13 | 11:24.3 | 19.2 | 174 | 179 | 02.3 | rest | 04605 | 04872 | 00267 | 01:00 | 01:52.4 | 32.5 | 162 | 177 | 08.2 | start+1 minute race pace | 04872 | 06718 | 01846 | 11:00 | 02:58.7 | 19.6 | 147 | 177 | 08.6 | CD

dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment 2427_____|_14:30____|_2:59.2|130|20.9|8.0|warmup 1620_____|_06:00____|_1:51.1|165|31.3|8.6|Main set 1846_____|_11:00____|_2:58.7|147|19.6|8.6|Cool down 0824_____|_06:13____|_3:46.4|168|19.7|6.7|rest meters 6718____|_37:43____|_2:48.4|148|20.5|8.7|_Total

Packing now. Tomorrow we are driving to the Netherlands, where maximum temperatures are a godly 23 degrees C.

Just one more night in this oven.

By sanderroosendaal • Uncategorized • 2 • Tags: double, lake, OTW, rowing, training

Aug 6 2015

Evening row in 34•C

steady state with Radek. The lake had turned into a public beach. We need traffic lights at the point were swimmers like to swim across the lake. Temperatures were way above 30C. Difficult to breathe.

I took a few pictures. 15 km in total.

By sanderroosendaal • Uncategorized • 2 • Tags: OTW, river, rowing, single, training

Aug 4 2015

Steady state in double

14km perfectly flat water. On the river.

Low heart rate and focus on technique. Boat rowed itself today. Not fast but very good boat run and thus very useful training

By sanderroosendaal • Uncategorized • 2 • Tags: double, OTW, river, rowing, steady state, training

Aug 3 2015

Cheops again (Pete Plan Pyramid)

Up at 5:30 after a pretty bad night (too hot in the bedroom) so not 100% motivated to do this training, the Pete Plan Pyramid. Luckily I was launching together with another crew, so I casually mentioned what I was going to do so as to force myself to not bail out half way through the set.

Had some difficulty with the XGPS160 working with CrewNerd during the warming up. What happens is that you see CrewNerd stop counting the meters. I then usually reset CrewNerd, and everything works. But this time I couldn’t bring up CrewNerd again. It just froze, then crashed. So I started the XGPS160 monitor app, which also froze. Then I tried resetting the XGPS160 and that did the job.
|Dist_|Time_|_Pace__|avg HR|max HR|Remarks |01997|12:50|03:12.8| 120 | 154 |WU |00242|00:54|01:51.6| 147 | 169 |250m standing start |00502|01:59|01:58.6| 168 | 176 |500m |00746|02:59|01:59.9| 170 | 179 |750m |01000|04:05|02:02.4| 172 | 179 |1km headwind |00747|03:12|02:08.5| 174 | 179 |750m headwind |00498|01:57|01:57.6| 166 | 177 |500m |00239|00:55|01:54.8| 158 | 170 |250m |01225|07:37|03:06.5| 139 | 169 |CD

I rowed the first 250 from a standing start and at good pressure. The double was just coming next to me when I started, and it helps to have a boat next to you.

My average split from last time was 1:59.9 and the weather was very similar, so I wanted to stay under 2:00 average.

I thought I was doing fine, focussing on technique, and both the 500m and the 750m were under target. When I turned the boat at the end of the lake I noticed however that what I had considered “no wind” conditions was actually a light breeze from the north. This slowed me down in the following 1000m and 750m. The 750m was particularly slow because it was in the turning north end of the lake. In fact, I was almost running out of lake and was contemplating whether the last 200m would fit or if I would have to make another sharp turn to go on the river. It fit, but I had to hard stop the boat and had literally 3 strokes of lake left.

Then I turned again for the last 500m and 250m. During the 500m, CrewNerd stopped counting meters again, which I noticed about 10 strokes before the end, so I finished that one as a 60 stroke interval, then watched the distance on my Garmin watch for the final 250m.

Scores:
dist_____|time_____|_pace___|_HR__|_comment 1997_____|_12:50____|_3:12.8|120|warmup 3975_____|_16:01____|_2:00.9|169|Main set 1225_____|_07:37____|_3:06.5|139|Cool down 3768_____|_22:14____|_2:57.0|145|rest meters 10964____|_58:42____|_2:40.6|146|_Total

One second slower than last time … 🙁

By sanderroosendaal • Uncategorized • 1 • Tags: cheops, lake, OTW, pete plan, rowing, training

Aug 2 2015

Leisurely bike ride

The training plan said row light 6-8km as recovery. I replaced it with a bike ride with my daughter.

This is what she expected:

This is how she talked about it afterwards:

It was a nice 35km ride with a beer stop after 15km. Granted, the climb to Vranov was quite steep, but we walked that one.

https://www.strava.com/activities/359470976

By sanderroosendaal • Uncategorized • 0 • Tags: cycling, steady state, training

Aug 1 2015

Veveří row and music

There was a lot of wind this morning, so Romana and I decided to the castle. We launched at 10am, at the same time my double partner Radek launched from the opposite side of the lake in his single. We would row the training together.

Before we arrived at the river/canyon with minor chop, the lake was quite hard to cross.

My feelings were:

Nice and fun.

Romana’s feeling were like this:

Terror and fear.

When we all survived the lake and met up at Rokle, we started our training. The training plan said “hard distance” so we decided to row up to the castle and a bit beyond in 24-26spm, then turn around and do the same thing on the way back.

There was still strong wind but relatively mild chop, so it was OK.

Tonight we are invited to a festival at the same castle that we rowed to this morning. Some Celtic song and dance, with food and drinks. It will be interesting I am sure:

By sanderroosendaal • Uncategorized • 2 • Tags: double, L3, OTW, river, rowing, training

Vacation

Minutes in the heat

Evening row in 34•C

Steady state in double

Cheops again (Pete Plan Pyramid)

Leisurely bike ride

Veveří row and music

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