On the road

Monday: No Training

Since I was flying out in the evening, I needed to go to town hall and get an absentee ballot for the elections on Tuesday.  Mission accomplished, but no time for training.

I flew to the airport on Monday afternoon.  Arriving in LA around 8pm.

Tuesday:  Quick cross training in the hotel gym

Core:

  • head shoulder raises: 10x10sec
  • arm leg extensions: 10 x 10 sec each side
  • plank on swiss ball: 4 x 30 sec
  • side plank:  each side 3 x 30 sec
  • push ups: 2 x 12, 1 x 8 (pooped out)

plus 30 minutes on the elliptical (all the treadmills were taken.

Wednesday: Core / strength / inclined march

Core: same as Tuesday

Strength:

  • Goblet squats with 40 lb DB: 3 x 20
  • lat pull down: 3 x 12
  • one leg squats: body weight 3 x 12
  • one arm rows, 40lb DB: each arm: 3 x 12

30 minute inclined march on treadmill.

Then a busy day of meetings, followed by a real treat.  We went to see the LA Lakers play the Timberwolves.  I got to see LeBron James play basketball live.  It was quite a show.

Got back to the hotel around midnight.

Thursday: No Training

Up at 4am.  Out the door at 4:30 to get to the airport for my 6:30am flight.  Very tired.  Flew home, got to the airport around 3pm.

Friday:  Core / 3 x 20′ / 2′

I had hoped to catch up on my sleep, but I didn’t get to bed until about midnight, so only about 5 hours.  Up at 5:15 and off to work.

Same core routine plus swiss ball side rotations (10 x 5 sec both sides)

I felt very tired during this piece.  HR was crazy high.  I needed to slow down a lot to keep it under the cap.

Saturday: Core / 3 x 20’/2′

By the plan, I should have don a hard distance piece, but I decided that with all the disruption and travel that I’d take it easier and just work on some aerobic base.

I started with my basic core routine:

  • head shoulder raises: 10x10sec
  • arm/leg raises: 10 x 10 sec both sides
  • front plank: 4 x 30sec
  • side planks: 3 x 30sec each side
  • push ups: 3 x 13 (ooh, I added a rep!)

Then I headed to the basement and did the session on slides.  I wasn’t any faster but it sure felt nice and smooth to be on the slides.

Tomorrow:  Maybe I will do a HM with a bit of tempo to it.

I just got word that the fires in California have come very close to our facility in Agoura Hills.  Like right across the road from it.

Here’s the extent of the fire.  The scale bar at the bottom, is 4 miles long, so the fire is basically 20 miles across.

Screen Shot 2018-11-10 at 8.24.41 PM.pngOur facility in in the yellow rectangle. Here is the zoomed view of the box.  Our building is in the red oval.

Screen Shot 2018-11-10 at 8.22.20 PM

I was just there!  I hope everyone stays safe out there.

 

 

 

 

Sunday: Windy 12km on Lake Quinsigamond in a 2x

I met Joe at 8.  We were expecting 5 total rowers, but everyone besides Joe and I cancelled out.  So, we hopped in the double.

I was glad to get out on the water for a bunch of reasons.

  1. It sure beats erging, and I’ll be doing a lot of that over the next 5 months.
  2. There are all sorts of changes afoot with the rowing club and I wanted to hear the details
  3. I had a new version of the Quiske app that I wanted to try out.

The weather was a little iffy.  It was in the low 40s, but there was a brisk wind blowing from the NW.  It was about 10mph on average, but quite gusty, up to 20mph.

Screen Shot 2018-11-04 at 1.36.35 PM

When the wind is from the NW, the worcester side of the lake is quite pleasant.  You are in the wind shadow from the shore and you get flat water and gentle tail wind.  But the trip north up the shrewsbury shore is a real slog.  The wind hits the shoreline and is funneled to the south.  There is a pretty good chop and each headland acts as a funnel for the wind and the waves.

Look at those horribly slow splits!  We were hovering around 3:00 splits for most of the way up the lake.  Each of the big dips was around one of those headlands.

Because I was in the double, I didn’t have my oarlock, but I was curious how much power was required to push into the headwind, so I used one of the advanced features on rowsandall.  There is a physics model to estimate power from pace for a few boat types, including the 2x.  The model includes the ability to correct for wind.  It’s very cool.  It imports the minute by minute wind data from the nearest weather station, and then applies it to the GPS data from your row and figures out whether it was a head wind, cross wind or tail wind and then calculates a corrected pace.  I think today’s breeze might have overwhelmed it.  It says in the toughest bits, we were hitting 300W.

This in turn is used to calculate the corrected pace chart.

bokeh_plot (53).png

I think it might have been a bit generous on the pace estimate, but I sure felt better about the our slow slog into the wind after I looked at it.

The Quiske pod worked great.  When I started I had it mounted wrong way around so it must have thought I was rowing in the Upside Down (little Stranger Things reference for you there).  Once we got to the south end of the lake, I fixed it and was able to see my oar path for about 4K up the lake before my phone ran out of juice.

It’s remarkable how quickly the Quiske folks are improving the iOS app.  It’s already at a state where it can be used to help diagnose and work on elements of technique and they are rapidly working out all the kinks.  I’ll be writing up a more detailed review sometime in the next few weeks.

Tomorrow:  I think it will be basically be a rest day.

 

 

Saturday: 10K hard on the dynamic

The plan calls for a hard distance piece on Saturday, so thats what I did.  Even though I wasn’t relishing the idea of doing it on the dynamic, I figured if I just aimed at 2:00 splits, I’d be fine.

It was hard!

        Workout Summary - media/20181103-2120340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:36.0|01:58.8|208.2|25.4|166.0|181.0|09.9
W-|10000|39:36.0|01:58.8|208.2|25.4|166.0|181.0|10.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:55.4|01:57.7|211.3|24.6|135.8|153.0|10.4
01|01000|03:57.9|01:58.9|208.3|24.8|155.9|159.0|10.2
02|01000|03:57.5|01:58.7|209.0|24.8|161.5|164.0|10.2
03|01000|03:57.9|01:59.0|208.0|24.8|164.8|166.0|10.2
04|01000|03:58.3|01:59.1|206.6|25.0|167.4|168.0|10.1
05|01000|03:58.5|01:59.3|206.4|25.1|169.9|172.0|10.0
06|01000|03:58.4|01:59.2|206.4|25.2|172.9|175.0|10.0
07|01000|03:59.0|01:59.5|205.0|25.8|174.6|175.0|09.7
08|01000|03:59.7|01:59.8|203.3|25.6|177.1|179.0|09.8
09|01000|03:54.0|01:57.0|218.5|28.2|179.6|181.0|09.1

Well, a bit better than the last one.

Here is a comparison of 4 10ks on the dynamic.  I’ve dialed in my best pace and was able to hold it at slightly higher heart rates today.

Tomorrow: rowing on Quinsig.  Free form Sunday….

 

Training Goals and Overall Plan

With the end of the OTW racing season, it’s time to take stock and decide where to go from here.

First, a quick assessment of how this season went.  Basically, it was a pretty up and down experience.  I did much better this year avoiding injury, but I still struggled balance work, life and training.  Here’s what that looks like from a training load perspective.

Screen Shot 2018-11-02 at 9.19.49 PM

A few key markers.  Went into July of 2017 in pretty good shape, then between travel and vacation, I lost fitness.  I jumped back in and hurt my back and struggled through the rest of the season, recovering just a little bit by late October, when I had my disappointing HOCR outing.

In November I did fitness testing to get a baseline and started working with Marlene Royle.  Over the next couple of months, things went well and I redid the 20′ and 75′ tests, gaining 15W on the 20′ test and 7W on the 75′ test.

After January 1st, I was plunged into a very heavy period at work and I struggled to train consistently.  This pattern continued all the way to the beginning of OTW season and although I was hoping to do focus on some sprint training and do a 1k event in early July.  But, my work kept me so busy that my training was still a mess.  I was so frustrated with the lack of training time that I cancelled out of the races.

I was so strung out that I contemplated quitting.  But I decided that rowing was something that was keeping me sane, and the competitive part of it was the most motivation thing for me.  But what was the right way to deal with balancing it all out.  I decided that I needed to set my goals on doing one head race.  I was hoping it would be the HOCR, but I’d be OK with any head race.  And I put together a short, simple training plan to work on middle distances.

Luckily, that also coincided with a period of a bit less travel at work, and I managed to get more consistency in my training volume.  I posted these ideas on August 14th.  And from there, things started clicking.  I formalized the plan into a weekly schedule by the end of August.  And from there, I did a pretty good job following the plan.  The following table shows the number of sessions planned of each type and what I actually did.  So over 8 weeks, I missed 2 short interval sessions, 1 long interval session, 1 steady state session (if you count cross training as steady state).  I had 4 extra “rest” days, but in actuality, many of the rest days were actually travel days, which don’t have any training value nor do they have any recovery value.

Plan Actual
SI 9 7
LI 8 7
TH 7 7
SS 24 19
XT 0 4
rest 7 11

The result was a steady improvement in fitness through September and October.

I was happy with my performance in the Snake Race, and then did a round of fitness tests.  These tests showed that I was in better shape than last year by a fair margin.

Compared to a year ago.

  • Peak power:  +21W
  • 1000m: +20W
  • 20′ test: +15W
  • 75′ test: +13W

So, a strong end to a pretty spotty season.

So, what’s next?

Step 1:  Decide on goals.

Planned testing and races

  • End of Nov, Dec, Jan, Feb: 20′ test
  • End of March:  Fitness Tests (Peak Power, 1K, 20′, 75′)
  • Early June:  Provincetown Coastal Regatta (8km, Head race)
  • Mid October: Quinsigamond Snake Race (4km, Head Race)
  • Late October: HOCR (5km, Head Race)

Additional Goal:  My weight is up to 209lbs.  I would like to weigh less than 195 when I get back on the water on April.  I will start tracking weight.

Step 2:  Rough Training blocks

  • November – January: General Prep
  • January – March: Optimize 10km erg performance
  • April – June: OTW, develop plan for optimal 40′ perf
  • July – October: Head Racing Prep

Step 3:  Plan out each block

I’m only going to plan out block 1 right now.  In this block I would like to reduce my erg volume and add in core and strength training.  The rough outline is:

  • Monday:  rest
  • Tuesday: Core, Strength, optional 30′ SS
  • Wednesday: Alternate Long and short intervals by week
  • Thursday: Core, Strength, optional 30′ SS
  • Friday: Core, 60′ steady state
  • Saturday: Hard Distance
  • Sunday:  80’+ Steady State

Any of the steady state sessions can be replaced with cross training.

More details on the strength plan coming soon.

 

 

 

Monday: 3 x 20’/2′

        Workout Summary - media/20181029-1225340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15037|66:00.0|02:11.7|165.7|18.7|138.8|154.0|12.2
W-|14349|60:00.0|02:05.4|177.3|19.3|139.7|154.0|12.4
R-|00690|06:00.0|04:20.7|049.2|12.6|129.8|154.0|10.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04747|20:00.0|02:06.4|172.9|19.0|131.4|139.0|12.5
01|04760|20:00.0|02:06.0|175.2|19.1|140.0|147.0|12.5
02|04841|20:00.0|02:03.9|183.9|19.8|147.9|154.0|12.2

Tuesday:  Strength

  • Abs:  4 x 30″ front plank, 3 x 30″ side plank (each side)
  • swiss ball/med ball twisty things
  • Front Squats bar x 10, bar+20 x 10, bar+40 x 3 x 12
  • incline row: 3 x 12
  • deadlift (with hex bar): bar x 10, bar+90 3 x 12

Wednesday: 4 x 2000′ / 4′

Hard one.  Tried for target pace of 1:50.  It was too much for me.  I backed off to 1:51 in the first couple reps but needed to slow down a bit more on the last two.

I think I need to pace these a bit more conservatively over the winter to avoid really punishing myself, especially when I am as sore as I was from the weights.

Thursday: Strength

  • Abs:  4 x 30″ front plank, 3 x 30″ side plank (each side)
  • swiss ball/med ball twisty things
  • pushups: 3 x 12
  • Front Squats bar x 10, bar+50 x 3 x 10
  • incline row: 3 x 12
  • Good mornings: bar x 10, bar+50 x 3 x 10

Friday: 3 x 20’/2′

Legs a bit sore from yesterday.  But way better than last week.  Felt pretty easy.

       Workout Summary - media/20181102-1240330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|24703|66:04.0|01:20.2|171.4|19.5|142.8|155.0|19.1
W-|14509|60:00.0|02:04.1|183.4|19.8|144.0|154.0|12.2
R-|10196|06:04.0|00:17.9|053.1|17.0|131.5|154.0|216.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04832|20:00.0|02:04.2|182.4|19.6|139.6|147.0|12.3
01|04823|20:00.0|02:04.4|182.1|19.9|145.5|151.0|12.1
02|04854|20:00.0|02:03.6|185.6|19.9|146.8|154.0|12.2

 

Not bad for a work week. I’ll try to do some hard distance tomorrow, probably a 10K on the dreaded dynamic.

Free form week

I’m between plans right nw, so I am just sort of making up as I go along.

Tuesday:  Steady State OTW

Back on the Charles.  Mostly messing around with the Quiske pod.

        Workout Summary - media/20181028-1930330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13791|76:57.0|02:47.4|127.7|19.0|135.3|159.0|09.4
W-|10694|53:15.0|02:29.4|146.9|19.1|141.8|159.0|10.6
R-|03110|23:43.0|03:48.8|084.4|18.8|120.6|159.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00250|01:09.0|02:18.0|151.8|19.9|125.7|135.0|10.9
02|01050|05:14.4|02:29.7|133.3|18.2|134.6|142.0|11.0
03|00861|04:10.5|02:25.5|142.5|19.5|137.7|146.0|10.6
04|00611|02:46.3|02:16.0|182.8|21.2|145.0|159.0|10.4
05|02779|14:13.7|02:33.6|143.5|18.1|143.4|153.0|10.8
06|02704|13:21.1|02:28.1|146.6|18.3|144.0|153.0|11.1
07|00808|04:01.3|02:29.3|156.1|20.4|142.9|151.0|09.9
08|00348|01:45.0|02:31.1|133.9|20.6|146.6|150.0|09.7
09|00787|03:55.8|02:29.9|167.4|20.9|151.3|156.0|09.6
10|00071|00:23.1|02:43.6|135.8|20.9|122.7|125.0|08.8
11|00062|00:20.3|02:45.0|128.0|20.6|116.6|117.0|08.8
12|00364|01:54.8|02:37.6|122.9|21.4|131.9|138.0|08.9

Wednesday: No Training – Drs appointment

My weight is still too high (209lbs).  Blood pressure is good 120/80 (with meds)

Thursday: Strength Training

I’d like to incorporate strength work into my offseason training so I started today.

  • hip equalization
  • foam roll quads
  • swiss ball twists with med ball
  • front plank 3 x 30sec
  • side plank 3 x 30sec each side
  • Front Squats.  Bare bar, bar + 20, bar + 50…3 x 12
  • Good mornings. bare bar, bar + 50…3 x 12
  • inclined row on smith machine, 3 x 12

Friday: 3 x 20’/2′

OK, I was pretty close to paralyzed from the weight work on Thursday.  But I did a slow 3 x 20 on the erg.  No matter how much I slowed down, I could not keep my HR from going through the roof.

       Workout Summary - media/20181026-1240330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15026|66:00.0|02:11.8|164.2|19.3|148.1|162.0|11.8
W-|14330|60:00.0|02:05.6|176.7|19.6|149.2|162.0|12.2
R-|00698|06:00.0|04:17.8|038.8|16.8|138.0|162.0|09.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04870|20:00.0|02:03.2|186.8|19.7|138.9|153.0|12.4
01|04789|20:00.0|02:05.3|177.9|19.9|153.0|161.0|12.0
02|04671|20:00.0|02:08.4|165.5|19.2|155.6|162.0|12.2

Saturday:  Wicked Slow 10K push on the dynamic.

I thought I could be any more sore than I was on Friday.  I was wrong.  Putting on my underwear was torture.  I staggered through grocery shopping and various household chores.  Late in the day, I decided to do a short erg to try to loosen things up.

I started very slow.  I intended to start at 2:15, but I just couldn’t bring myself to row that slowly.  I ended up starting at 2:12, and shaving a second each 1000m.  I did a little push at the end to 2:00.

        Workout Summary - media/20181027-2225340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|42:25.0|02:07.2|169.9|21.5|143.6|171.0|11.0
W-|10000|42:25.0|02:07.3|169.9|21.5|143.6|171.0|11.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|171.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:24.1|02:12.1|149.6|18.1|112.1|123.0|12.5
01|01000|04:21.9|02:10.9|155.6|19.5|127.4|130.0|11.8
02|01000|04:19.2|02:09.6|160.7|20.1|135.2|139.0|11.5
03|01000|04:18.2|02:09.1|162.8|20.3|139.9|143.0|11.4
04|01000|04:16.8|02:08.4|165.1|21.3|142.1|146.0|11.0
05|01000|04:15.3|02:07.7|168.3|21.2|147.5|151.0|11.1
06|01000|04:12.8|02:06.4|173.0|22.1|151.4|155.0|10.7
07|01000|04:10.5|02:05.3|177.8|23.5|156.2|158.0|10.2
08|01000|04:08.4|02:04.2|182.5|23.5|160.5|163.0|10.3
09|01000|03:58.3|01:59.1|207.5|25.9|167.5|171.0|09.7

Sunday: 12km in a double with Joe

Technical issues with the speedcoach.  For some reason, it did not save the session, even though I was sure that I had started it.  Luckily, Joe was wearing his Garmin Fenix.

It was nice to get out.  The water was really flat and there was very little wind.  We rowed 20-22 spm to the south end of the lake.  Then we did 2 rate ladders.

  • 750m @ 22
  • 500m @ 24
  • 250m @ 26

Then we did a last ladder.  In this one, Joe called for a power 10 and power 20 in each section.  We then held the r26 to the end of the lake alternating about 10 power strokes with 10 lighter strokes.  Then more steady state back to the boathouse.

 

 

The rest of my testing

Sunday – Oct 21: 10″ peak power test

Started with a Fletcher warm up, as one does.

Then I got myself ready for a wild ride.  Damper up to 10, feet strapped in tight, crank some good tunes and get ready for action.

I set the erg for 1′ work and 2 minute rest intervals.  I only rowed hard for the first 10 to 15 seconds of each interval.

Well, that’s not very satisfying.  Here’s the pace, power and rate as different charts

The point of a peak power test is to see the maximum power (or lowest split) that you can get over a 10 second blast.  The test protocol is defined here.

I did 5 sprints with the erg on the floor, which is the test standard, and then 2 sprints with the erg on slides, which is a f&*^ing blast!

I discovered something interesting with this test.  Under some circumstances, painsled does not log every single stroke. Here’s the data…

foo

The last column is the stroke count and there is no data for stroke 1,2,3,4,7,9.  So that means that the data that I have is somewhat unreliable.

What I saw on the monitor was a minimum split of 1:18 on most of the static reps.  I saw one pull with a 1:17.   That is 1 split off my all time best low pull.  I took the highest wattage of any of the recorded strokes and that was 1:17.8 or 742W.

On slides, I saw 1:12 on the monitor in both reps, that’s a whopping 923W.  Of course I could rate up to about 60 spm on slides which helped out a bit.  Needless to say, the static results are the ones that will be used for planning training.

Monday, Oct 22 – 1K test

I hate Monday’s.  I never get enough sleep, and I am working out first thing in the morning, usually after working out in the afternoon the day before.  This Monday was no exception.  But I really wanted to get this set of fitness tests behind me.

What was left?  The 1K test.  The soul of simplicity.  Row 1000m as fast as I can.  Use the average power as a proxy for my VO2max wattage.

To begin, the ritual fletcher warmup must be completed.

Apparently, Monday morning’s don’t suck.  I was a bit faster, with much better HR response than on Sunday.  Buoyed with new confidence, a strapped in for 3 minutes of hell (the first 15 seconds aren’t really so bad).

Actually, the first 250m was just fine.  I set out with a goal of matching my test from last year.  This was an average split of 1:39.4.  I guess I was pretty juiced because my average pace was a 1:37.6 over the first 250.  In the second 250, I started to really feel the burn and I dialed it back, just a hint to 1:38.6.  When I crossed the 500m mark, I was in respiratory distress, but I found I could tweak the rate up just a little and calm my breathing down.

Around 700m, my legs were burning, but with only 30 or so strokes to go, I closed my eyes and counted to 10.  I opened my eyes and I there was about 210m to go.  I did it again.  120m to go.  And the splits were getting better, not worse.  I counted down the last ten, and then there were two strokes to go.  Done.  3:15.2.  Boom.  Fastest 1k that Ive done since my 3:10.5 PB back in 2014.

I did a slow 2k to cool down.  I had a nasty erg cough the rest of the day, but it was totally worth it.  I ranked it on the C2 logbook.  19th out of 403 for the men’s 50-59 heavies.  3rd best for USA.

So that concluded the fitness tests.  The results…

Screen Shot 2018-10-28 at 3.19.35 PM.png

Compared to a year ago.

  • Peak power:  +21W
  • 1000m: +20W
  • 20′ test: +15W
  • 75′ test: +13W

I’ll be trying to figure out what that means for winter training with Marlene over the next couple of weeks, but looking at the numbers, my strongest performance was at 1000m.  Since my focus is head racing, I will need to work on aerobic capacity, and lactate threshold.

 

 

Saturday: 75′ Test

Friday: I needed to get ready for an important meeting in the morning, so I skipped my workout.

After work we headed down to the Cape and settled in.  It was a blustery stormy night, but I slept like a baby

Saturday:

I worked a bit around the house and put the outside furniture in the basement for the winter.  In the mid-afternoon, I headed to the basement to do my 75′ test.

I’ve done this test twice before.  In October of last year, I pulled 207w (1:59.2).  In December, I pulled 214w (1:57.8).  I decided to try to use 1:58 as my target and see how it went.

It went great.  I was able to hold 1:58 comfortably at 22spm and I just counted out sets of 110 strokes to mark 5 minute periods.  I would push a little and then coast a little.  Things started to get a bit more serious in the last 30 minutes.  By 15 minutes to go, I felt like I had the session well in hand and I started to push a bit more seriously.  My heart rate started pushing up into the mid-170s and I eased the rate up to 24.  Then in the last 5 minutes I nudged it further to 26 spm and tried to count out the last 130 strokes.

Results, 220W (1:56.7).

That was fantastic!

          Workout Summary - media/20181020-1820320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19278|75:00.0|01:56.7|220.1|22.6|160.7|183.0|11.4
W-|19281|75:00.0|01:56.7|220.1|22.6|160.7|183.0|11.4
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03831|15:00.0|01:57.5|215.0|21.6|142.2|152.0|11.8
01|03824|15:00.0|01:57.7|214.7|22.2|153.8|160.0|11.5
02|03853|15:00.0|01:56.8|219.5|22.2|162.7|165.0|11.6
03|03848|15:00.0|01:57.0|218.8|22.4|168.3|171.0|11.4
04|03925|15:00.0|01:54.6|232.7|24.8|176.3|183.0|10.6

Tomorrow:  1′ and 1000m tests.

 

Thursday: 20′ test

I’ve been a bad boy.  I haven’t done any formal fitness testing since December of last year.  It’s time to get an idea of where I stand as the OTW season ends and I need to plan my winter training.  There are four tests to perform

  • 1′
  • 1000m
  • 20′
  • 75′

On Thursday morning, I decided to do the 20′ test.  To make things consistent, I do these tests on a static erg.

I’ve done 2 20′ tests before.  In October of last year, I pulled 244w.  Then in December, I had improved to 259w.  I hoped I was in similar shape to December, but I really had no idea.  I set off a little faster than that and hoped for the best.

I did a 2k warmup and got down to it.

I broke a little bit past the half way point with a couple of ugly HDs.  But I got back at it and kept pulling.  My avg splits popped up from a 1:49 to a 1:51 and it was just a matter of hanging on to the end.  I think if I had started a bit slower, I would have ended a lot faster.

In any case, even with the hiccups, I managed to equal my December mark of 259W.  Which I was delighted with.

          Workout Summary - media/20181018-1216000o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05429|20:00.0|01:50.5|260.9|25.3|164.5|178.0|10.7
W-|05432|20:00.0|01:50.5|260.9|25.3|164.5|178.0|10.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|178.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01106|04:00.0|01:48.5|270.2|25.4|143.6|161.0|10.9
01|01095|04:00.0|01:49.6|265.9|25.4|164.4|168.0|10.8
02|01055|04:00.0|01:53.8|245.5|24.5|169.0|171.0|10.8
03|01080|04:00.0|01:51.1|254.8|25.0|169.5|174.0|10.8
04|01096|04:00.0|01:49.4|268.3|26.2|176.0|178.0|10.5

I did a slow 2k cool down and headed for the showers.

Wednesday: Quiske!

For the past year or so, there has been a product on the market from a Finnish startup called Quiske.  They have a little pod that can be attached to your oar, or your seat.  On a boat or on an erg.  And this pod is MAGIC.  It works with an app on the phone to provide a stroke by stroke graph of interesting things like your oar path or your seat velocity.

I am interested in this product because I rarely if ever am able to get real time coaching.  I will record video and send it off to Marlene Royle who will give me feedback and recommend drills and suggest changes, but it is very hard to keep these changes in mind when I practice.  Here are a couple of examples.

  1.  I tend to break my knees too early on the recovery.  With the sensor on the seat, I would be able to see the seat velocity occurring too soon and could work to correct it.
  2. I have developed the habit of digging too deep at the catch.  Obviously, it’s pretty hard to look at your oar blades, but with the magic pod, I can see the exact path that my oars are taking through the water, and I can see in all its glory how my stroke includes both digging too deep AND washing out towards the release.

So, I had big hopes for this new toy and I was eager to give it a try.  So the session on Wednesday was more of a fartlek than anything else.

Setup was a snap.  I put the included strap around the oar collar, inboard of the oarlock, and then launched the app, it found the pod and I connected up.  Then I rowed out to the good part of the river.  I was blown away and delighted by seeing the oar path diagrams like I had seen in Kleshnev’s book popping up on my iphone screen.

         Workout Summary - media/20181018-1250330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12427|69:54.0|02:48.8|126.5|19.7|133.6|162.0|09.0
W-|08058|39:21.0|02:26.5|152.4|19.3|141.8|162.0|10.6
R-|04379|30:33.0|03:29.3|093.2|20.3|123.1|162.0|03.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00166|00:47.4|02:22.5|146.6|17.6|113.4|125.0|12.0
02|00146|00:41.0|02:20.5|142.8|17.5|129.4|133.0|12.2
03|00243|01:04.7|02:13.2|161.1|20.4|134.4|143.0|11.0
04|01539|07:19.3|02:22.7|146.2|18.4|143.2|148.0|11.4
05|00633|02:46.9|02:11.9|186.1|22.3|145.5|162.0|10.2
06|00431|02:14.0|02:35.5|139.0|18.8|134.5|141.0|10.2
07|00592|03:02.0|02:33.7|145.0|18.8|142.3|149.0|10.4
08|01234|06:16.2|02:32.4|142.1|18.5|146.7|153.0|10.6
09|01258|05:53.9|02:20.6|154.6|19.7|142.7|153.0|10.8
10|00582|03:02.0|02:36.3|154.0|18.5|139.8|144.0|10.4
11|00887|04:32.0|02:33.3|156.9|19.4|143.9|149.0|10.1
12|00348|01:42.4|02:27.3|171.1|24.0|138.5|154.0|08.5

Now for the Quiske stuff.

First, this is what my normal steady state rowing looks like.

2018-10-17 06.58.50

This is apparently what it should look like.

Screen Shot 2018-10-18 at 2.03.29 PM.png

Here is my first screen cap of rowing at head race pace and pressure.

2018-10-17 07.10.15

Then I started to work on changing my stroke.  The first thing I tried was to consciously keep my oars in deeper through the last part of the stroke.

2018-10-17 07.27.19

The I was just having fun.  Here are Arm only, then arms and body, then half slide.

Next I tried to row as deep as I possibly could.  I really pulled the handles up high and buried the shafts.  It looked like this.  Now I know what to avoid.

2018-10-17 07.47.06

I was curious about the recovery being slanted in all the plots. so I tried rowing with just my port oar and kept my starboard oar flat on the water.  It wasn’t as flat as I would have expected.  I am not sure if that’s a alignment issue in the pod, or if the water is at an angle where I row.

2018-10-17 07.54.29

Finally, I tried some head race strokes again, right at the end.

2018-10-17 07.59.11

Not much different from the first ones.  Maybe even deeper at the catch.  I guess this will be a long project.