training

ctc1

Apr 14 2015

Oh the iron mistress again (April CTC)

I had to lecture my daughter about duties. Bleh, how I hated myself for doing that, but a minimum of homework needs to be done, and a minimum of good marks to be had. I believe that by reducing sofa hanging, chat-apping, and telephoning by 30% she can gain an hour a day extra for homework. I must help her more with math, but her bad marks in biology and geography can easily be improved. She just has to invest the time.

So duties … of which I have no few. One of them is to do a CTC each month to help the Free Spirits (and because it’s a fun duty).

Row 1k – 300m – 300m – 300m – 300m – 1k / 2 minutes rest between each rep.

Really sounds like fun. Well, I have to do short intervals more often in this part of the season anyway. I need to get accustomed to them.

Today there was no way I could make it to the lake, with a full day of work and then a school meeting, where it was pointed out to me that a certain young lady … but I digress.

Not sure about the pace, but I though 1:43 should be doable.


Workout Summary - Apr 14, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|03200|11:00.3|01:43.2|318.6|30.4|168.5|181.0|09.6|10.5
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|01000|03:26.2|01:43.1|319.3|30.6|167.7|177.0|09.5|10.5|harder than I thought
02|00300|01:01.8|01:43.0|320.3|31.1|160.6|176.0|09.4|10.3|short
03|00300|01:01.4|01:42.3|327.1|30.3|159.0|170.0|09.7|10.8|short
04|00300|01:00.0|01:40.0|349.7|33.0|163.7|173.0|09.1|10.6|experimenting high stroke rate
05|00300|01:01.9|01:43.2|318.0|29.1|165.9|174.0|10.0|10.9|experimenting low stroke rate
06|01000|03:29.0|01:44.5|306.7|29.9|177.0|181.0|09.6|10.3|much harder than I thought

ctc2

HR & Pace
HR & Pace

Counts as good training, I think

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Apr 13 2015

Technique in the double

I had a day off. My parents had been visiting over the weekend and would fly from Prague today, so I took the train to Prague with them, had a nice walk through the old town and then took the train back to Brno.

Arrived at the rowing club at 6pm for a training in the double with Michal. We would do technique and steady state. There were high waves so we went out “under the castle”.

michin_spm

michin_techniek

We did pause drills around the 17 minute mark and we did a few higher rate bursts.

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11133642_868687999856140_1992779044006365144_n

Apr 9 2015

Pete Plan 3km/2.5km/2km in the double

Today I stickered the boat name to our new double. I will keep it secret until Saturday’s christening ceremony.

In next week’s races, I agreed to race the double with Michal, so today we took the double out for a row. It was relatively flat water on the lake, for the first time in ages. I gave Michal the choice between a 3km/2.5km/2km or a steady state row. He chose the first one.

He has only started to train again recently. It showed. He became tired relatively quickly.

michin

michinspm

Still a good workout. In the first interval, the 3000m, we had to do a hard stop about a minute into the row, because a single had decided to turn and didn’t see us coming. We also had wake of three motor boats. Two coach launches and one motor boat with guys from the sailing club taking their kids for a ride. These were the worst, because they didn’t slow down for us and were basically doing circles on the lake.


|Dist_|Time_|Pace__|_SPM___|avg HR|max HR|DPS|Remarks
|02226|13:47|03:05.8| 19.2 | 124 | 169 |08.4|Warming up
|02998|12:46|02:07.7| 25.5 | 170 | 180 |09.2|3km headwind, wake
|00677|04:59|03:41.0| 19.6 | 142 | 180 |06.9|rest
|02497|10:07|02:01.5| 25.6 | 176 | 181 |09.6|2.5km tailwind
|00642|04:58|03:52.2| 19.3 | 144 | 179 |06.7|rest
|01993|08:39|02:10.2| 25.4 | 175 | 181 |09.1|2km headwind
|01075|07:03|03:16.8| 17.5 | 134 | 181 |08.7|cooldown

The summary:

dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2226_____|_13:47____|_3:05.8|124|19.2|8.4|warmup
7489_____|_31:32____|_2:06.3|173|25.5|9.3|Main set
1075_____|_07:03____|_3:16.8|134|17.5|8.7|Cool down
1318_____|_09:57____|_3:46.4|143|19.4|6.8|rest meters
12108____|_02:19____|_2:34.4|155|21.2|9.2|_Total

And finally another nice picture from last weekend’s racing:

11133642_868687999856140_1992779044006365144_n

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Brno,_hrad_Veveří_a_lávka

Apr 8 2015

Pyramids to Castle (and back)

Heavy day at work. We had the “regional” (Europe, Middle East, Africa and India) president of Honeywell visiting us and I had to present Advanced Tech to him. I think it worked out well but I found myself in my office at 4:30pm not able to do anything productive any more. Energy draining.

It was windy again and the lake was full of waves, so I decided to do the workout on the river part. More people had that idea. I ended up chasing, then being chased by our 16 year old single sculler and two pairs.

The workout was the Pete Plan Pyramid. I have a 2km race in a week and a half, so I thought a bit of 2k speed work would be appropriate:


|Dist_|Time_|Pace__|_SPM___|avg HR|max HR|DPS|Remarks
|02613|15:13|02:54.7| 19.2 | 142 | 154 |09.0|Warming up
|00251|01:05|02:09.4| 28.5 | 166 | 175 |08.1|250m headwind
|00249|01:24|02:49.0| 20.1 | 166 | 176 |08.8|rest
|00499|02:09|02:09.2| 28.1 | 175 | 180 |08.3|500m headwind
|00500|02:46|02:46.1| 20.0 | 164 | 180 |09.0|rest
|00750|03:17|02:11.3| 28.4 | 177 | 181 |08.0|750m headwind
|00751|05:04|03:22.3| 19.3 | 147 | 180 |07.7|rest; turn
|00998|04:10|02:05.2| 27.8 | 173 | 181 |08.6|1000m tailwind
|01003|05:27|02:43.0| 19.0 | 150 | 181 |09.7|rest
|00749|03:05|02:03.5| 28.2 | 174 | 179 |08.6|750m tailwind; twisty
|00750|03:56|02:37.4| 19.4 | 158 | 179 |09.8|rest
|00501|01:59|01:58.7| 29.0 | 174 | 181 |08.7|500m tailwind
|00498|02:41|02:41.7| 19.5 | 161 | 181 |09.5|rest
|00245|00:58|01:58.5| 29.4 | 166 | 175 |08.6|250m tailwind
|00909|06:35|03:37.2| 17.8 | 137 | 175 |07.8|cooldown

Since I have my new wing rigger, I had the feeling my left scull has a slightly too large blade angle. Something was not feeling right and I felt that I ended up holding the left handle with a too tight grip. So on Monday I measured the oarlock angle and indeed found it to be at 5 degrees instead of 4. So I corrected.

During the first 750m I suddenly found myself wondering about my left oarlock again so I looked. To my horror I discovered something worse. The pin had come slightly lose and was wiggling slightly.

That made it hard to do the rest of the workout at full pressure.

On the other hand, I thought, I need to train not to dig too deep and too strong, so this would be good exercise. Still, one ends up a little insecure, so I was going at slightly slower stroke rates.

For real 2k speed work I need to get the rate up to 32spm.

pyramide

pyramide_spm


dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2613_____|_15:13____|_2:54.7|142|19.2|9.0|warmup
3994_____|_16:43____|_2:05.6|174|28.3|8.4|Main set
0909_____|_06:35____|_3:37.2|137|17.8|7.8|Cool down
3750_____|_21:18____|_2:50.4|155|19.4|9.1|rest meters
11266____|_59:49____|_2:39.3|155|21.2|8.9|_Total

Here is the castle at the turn around point:
Brno,_hrad_Veveří_a_lávka

So after the training I spent some time tightening the pin, measuring the outboard and setting (back to were I started) the oarlock angle. Apparently, when I got my new wing and mounted the oarlocks, I didn’t tighten this one enough, and it started to work with the first row, slowly getting more and more wiggly …

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Horin 2015 023

Apr 6 2015

15k in the double

Back on our home lake. While river dwellers have water like this (photographed yesterday at the Elbe river in Pardubice):

Horin 2015 023

We have huge waves with the slightest wind.

We spent an hour rigging the singles and measuring the blade angles. Since I had my new wing rigger, I had the feeling that my left oar was slightly off. Indeed, it moved from 3 degrees to 4 degrees with the new wing.

Then we took the double out for a row. Romana wanted to do some L4 work but she wanted “structured”. First we thought we would do 4×10 minutes, but the south end of the lake was unrowable. So then we dialed up a 4x2km which we would do in 24spm. The first two we did on the relatively quiet part of the lake but as the wind kept turning we ended up rowing in huge waves anyway, so the last two intervals were done on the river.


|Dist_|Time_|Pace__|_SPM___|avg HR|max HR|DPS|Remarks
|02547|16:50|03:18.3| 19.5 | 122 | 160 |07.8|Warming up
|02002|08:23|02:05.6| 23.8 | 161 | 169 |10.1|tailwind, on lake
|00818|05:01|03:04.0| 19.3 | 130 | 167 |08.4|rest
|02003|09:38|02:24.3| 24.2 | 167 | 172 |08.6|headwind, on lake
|00728|04:59|03:25.4| 19.5 | 132 | 166 |07.5|rest
|02002|09:33|02:23.1| 24.0 | 165 | 168 |08.7|headwind, on river
|00619|05:00|04:02.3| 19.0 | 123 | 156 |06.5|rest
|01999|09:07|02:16.8| 22.6 | 156 | 162 |09.7|varying wind, on river
|02741|16:22|02:59.1| 18.9 | 129 | 143 |08.9|cooling down

4x2km_spm 4x2km


dist_____|time_____|_pace___|_HR__|_SPM__|_DPS|comment
2547_____|_16:50____|_3:18.3|122|19.5|7.8|warmup
8006_____|_36:41____|_2:17.5|162|23.6|9.2|Main set
2741_____|_16:22____|_2:59.1|129|18.9|8.9|Cool down
2165_____|_15:00____|_3:27.9|128|19.3|7.5|rest meters
15459____|_24:53____|_2:44.7|142|20.9|8.7|_Total

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chart (2)

Mar 31 2015

RIM analysis of head race pace

An interesting day, the last day of March.

We had snow in the morning. Then rain, and wind. Then a lot of sunshine, and Romana called that the lake was OK to row on. An hour later she called that there were heavy waves. Sun and rain were doing 30 minute intervals.

I decided to go to the rowing club anyway. It’s a few days before the race and I wanted to do some analysis.

When I was on the water, there was a strong wind and waves, but no rain. I managed to find a few relatively quiet spots to do my testing.

First, the numbers by Garmin. No HR data today, because my HR belt had disappeared in the dirty laundry pile (found it after the training).

|Tstart_|Tstop__|Dist_|Time_|_Pace__|Remarks
|00:00.0|15:51.0|02531|15:51|03:07.9|Warming up
|15:51.0|17:27.0|00412|01:36|01:56.5|standing start, tailwind
|17:27.0|24:50.0|01516|07:23|02:26.1|rest
|25:00.0|25:54.0|00232|00:54|01:56.4|tailwind
|25:54.0|33:51.0|01355|07:57|02:56.0|rest
|33:51.0|35:30.0|00394|01:39|02:05.6|headwind
|35:30.0|50:36.0|02441|15:06|03:05.6|cooling down

chart (2)

analysis2

The strokes with “headwind” and “tailwind” comment are from today. The two other strokes are from November. In my feeling the top one, marked “headwind”, was the best stroke. Here I concentrated on not making a too deep catch, and I was able to find that good groove stroke.

So let’s say what the analysis says. So from November to March, my stroke efficiency has decreased from >1.5 to around 1. Apparently a bad thing …

Check factor has changed from around 2 to around 1.5, which would indicate a smoother movement of the boat, which is better.

Catch efficiency is roughly the same, higher in headwind (and when I felt I was rowing better) and lower in tailwind, compared to the November data. Catch duration is roughly the same.

I must say the stroke efficiency data are the ones that are thoroughly confusing me …

(For those who have access, here is my blog about the November analysis on Indoor Sport Services: http://indoorsportservices.co.uk/forum/blog.php?u=11066&b=117050 )

snelheid

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Mar 30 2015

Tapering, weight control and wind

This is a tricky week. In the last week before an important head race, I want to taper. However, I will be competing in the Open LW category, so I need to maintain weight. My current weight is oscillating between 71kg and 72kg and I need to make sure I weigh in at 72.5 in rowing clothes on Saturday around lunch time.

My Sunday evening weight is usually a bit higher than my Friday evening weight. It tells something about the quality of the canteen food at work compared to what my wife or I prepare at home. Anyway, I need to maintain a level of easy, steady state kilometers per day or be very disciplined in my eating. I try the middle road. Be slightly disciplined, and row.

A difficult moment today around 3pm when I was reviewing and approving project proposals before they are submitted. I ate a twix bar.

I felt that chocolate bar in my stomach for hours.

The original plan was to row OTW and do 10 to 12 km of technique, with a few bursts at race pace. I wanted to use the RIM app and use the stroke analysis. Unfortunately, we had thunderstorms and heavy wind and the lake was unrowable.

I was uninspired and tired in the evening but I dragged myself down to my basement and started RowPro. RowPro prepared me with a nice surprise, a welcome screen and a first-user tutorial. All my data had disappeared. I was able to load a January backup of my logbook (there was a today’s version but that was corrupted) but at least I hadn’t lost my collection of custom rows.

pyramidde

To overcome my tiredness and uninspiredness,  and because I wanted to do “a few bursts at race pace”, I decided to do a nice sequence of 10 stroke bursts followed by light rowing, shortening the distance between bursts by 200m after each burst, until I would have two bursts after each other, then starting to lengthen again. I miss 100m somewhere. Also, I am now going to play with some math equations to see how I can make this entirely symmetric.

The 10km passed very fast in this way.

Looking forward to Saturday’s race. For those who are registered on Indoor Sport Services, here’s last year’s blog: http://indoorsportservices.co.uk/forum/blog.php?u=11066&b=114285

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