Video Analysis

Top quarter drill.  Getting a bit more comfortable with it and also trying to keep my back straighter at the catch.

Pick Drill.  I’m including this because I never had any coaching on it and I would welcome advice to get more out of it.

The next two videos are from the first minute and the last minute of a 2500m piece done at full pressure and 24 SPM.  The wind was generally a tail wind, especially in the last minute.  Call me crazy, but when I look at these videos, I think I see a lot of improvement.  I think my depth at the catch is better.  I think my drive is more level (less over the barrel).  And most important, I think my finishes are cleaner.  Compare to the videos here

The next video is at r26.  At this rate I can start to see that my old bad habit of accelerating on the slide during recovery is happening as the rate increases.  Still, the finishes look better than before.  I still have a lot of work to do on posture.

This one is at r28.  I actually think the recovery looks better here than at r26, but I can see that I am going deeper at the catch with the higher rate.

Finally, here is a bit of video showing some slow roll up rowing.  It is at r18 and not at full pressure, but I think this drill helps to force me to row better,

As always, I eager welcome your advice and abuse.

Friday: Yet more Technique

Today I was tired and sore from yesterday.  I was also not all that happy with how clean my rowing was, so more technique work was on the menu.

Today, after a warmup (top quarter, pick drill and bit of steady rowing), I went right into:

  • 500m rowing on the square
  • 500m slow roll up
  • 500m steady state
  • HR cap of 150

Screen Shot 2015-05-22 at 9.43.39 AM Screen Shot 2015-05-22 at 9.43.55 AM

5/22 – Technique Day
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:19_|_2:42.6_|_098___|_18.5_|_10.0_|_124___|_warmup
01000_|_0500_|_02:30_|_2:29.8_|_046___|_18.4_|_10.9_|_140___|_sq
01500_|_0500_|_02:26_|_2:26.3_|_045___|_18.5_|_11.1_|_143___|_sr
02000_|_0500_|_02:23_|_2:23.3_|_044___|_18.4_|_11.4_|_146___|_ss
02500_|_0500_|_02:33_|_2:33.2_|_048___|_18.8_|_10.4_|_142___|_sq
03000_|_0500_|_02:25_|_2:25.2_|_045___|_18.6_|_11.1_|_143___|_sr
03500_|_0500_|_02:26_|_2:26.1_|_045___|_18.5_|_11.1_|_140___|_ss with turn
04000_|_0500_|_02:37_|_2:37.0_|_049___|_18.7_|_10.2_|_142___|_sq
04500_|_0500_|_02:29_|_2:29.4_|_045___|_18.1_|_11.1_|_139___|_sr
05000_|_0500_|_02:24_|_2:24.1_|_046___|_19.2_|_10.9_|_149___|_ss
05500_|_0500_|_02:37_|_2:36.8_|_048___|_18.4_|_10.4_|_141___|_sq
06000_|_0500_|_02:28_|_2:27.8_|_045___|_18.3_|_11.1_|_144___|_sr
06500_|_0500_|_02:28_|_2:28.2_|_045___|_18.2_|_11.1_|_137___|_ss with turn
07000_|_0500_|_02:33_|_2:33.0_|_048___|_18.8_|_10.4_|_143___|_sq
07500_|_0500_|_02:28_|_2:28.1_|_046___|_18.6_|_10.9_|_143___|_sr
08000_|_0500_|_02:24_|_2:23.6_|_045___|_18.8_|_11.1_|_148___|_ss
08500_|_0500_|_02:39_|_2:39.4_|_052___|_19.6_|_09.6_|_142___|_sq
09000_|_0500_|_02:25_|_2:24.8_|_046___|_19.1_|_10.9_|_146___|_sr
09500_|_0500_|_02:25_|_2:25.4_|_046___|_19.0_|_10.9_|_140___|_ss with turn
10000_|_0500_|_02:35_|_2:34.9_|_052___|_20.1_|_09.6_|_141___|_sq
10500_|_0500_|_02:24_|_2:24.0_|_047___|_19.6_|_10.6_|_144___|_sr
11000_|_0500_|_02:25_|_2:25.5_|_050___|_20.6_|_10.0_|_149___|_ss
11500_|_0500_|_02:34_|_2:33.7_|_051___|_19.9_|_09.8_|_145___|_sq
12000_|_0500_|_02:26_|_2:26.0_|_049___|_20.1_|_10.2_|_145___|_sr
12500_|_0500_|_02:21_|_2:21.1_|_051___|_21.7_|_09.8_|_153___|_ss with cut
13000_|_0800_|_04:16_|_2:39.9_|_084___|_19.7_|_09.5_|_135___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:19_|_2:42.6_|_098___|_18.5_|_10.0_|_124___|_warmup
04000_|_19:17_|_2:24.7_|_372___|_19.3_|_10.8_|_145___|_Steady State
04000_|_20:38_|_2:34.7_|_394___|_19.1_|_10.2_|_142___|_square blades
04000_|_19:32_|_2:26.5_|_368___|_18.8_|_10.9_|_143___|_slow roll up
00800_|_04:16_|_2:39.9_|_084___|_19.7_|_09.5_|_135___|_cool down
13780_|_09:01_|_2:30.3_|_1316__|_19.1_|_10.5_|_142___|_Total

It is good that my pace delta between steady state and slow roll ups is now quite small. When I am doing this session, I like to have the RIM display of the acceleration curve up.  I can see from stroke to stroke how clean my finishes are, and I can also see how smooth my acceleration from catch into the drive is.  It’s amazing to see when I get a stroke right.  Get full compression with my knees a little bit apart, hit the catch just right, and sequence my legs and back correctly, have a nice straight back.  I can see the acceleration curve looks beautiful and then I see the pace on the speedcoach magically drop by about 5 seconds.  It is just incredibly tantalizing.  If I could hit every stroke like that, I’d be a lot faster!

Thursday: Rate Ladders

Inspired by Sander’s L4 session, I decided to follow suit.  I was OK pushing this session beyond normal steady state HR caps, but I didn’t want to go nuts.

The session was

  • warmup
  • 5 x (4′ @ r18, 3′ @ r20, 2′ @ r22, 1′ @ r24)
  • brief (~1 minute) rests at the turn around points
  • cool down

Screen Shot 2015-05-21 at 6.10.44 PM Screen Shot 2015-05-21 at 6.11.04 PM

5/21 – rate ladders (4/3/2/1)
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0740_|_03:53_|_2:37.2_|_074___|_19.1_|_10.0_|_132___|_warmup
00760_|_0840_|_04:01_|_2:23.5_|_073___|_18.2_|_11.5_|_146___|_18
01600_|_0660_|_03:03_|_2:18.4_|_061___|_20.0_|_10.8_|_157___|_20
02260_|_0460_|_02:01_|_2:11.6_|_045___|_22.3_|_10.2_|_164___|_22
02720_|_0220_|_00:55_|_2:05.7_|_022___|_23.9_|_10.0_|_170___|_24
02940_|_0840_|_04:02_|_2:24.2_|_074___|_18.3_|_11.4_|_159___|_r18 with turn
03780_|_0640_|_03:00_|_2:20.7_|_061___|_20.3_|_10.5_|_159___|_20
04420_|_0440_|_01:59_|_2:14.7_|_044___|_22.3_|_10.0_|_168___|_22
04860_|_0240_|_01:01_|_2:07.5_|_025___|_24.5_|_09.6_|_172___|_24
05100_|_0800_|_03:59_|_2:29.4_|_073___|_18.3_|_11.0_|_162___|_18
05900_|_0640_|_02:58_|_2:19.3_|_062___|_20.9_|_10.3_|_166___|_20
06540_|_0440_|_02:02_|_2:18.5_|_043___|_21.2_|_10.2_|_155___|_r22 with turn
06980_|_0240_|_01:01_|_2:06.7_|_025___|_24.7_|_09.6_|_171___|_24
07220_|_0820_|_04:02_|_2:27.4_|_075___|_18.6_|_10.9_|_163___|_18
08040_|_0640_|_02:59_|_2:19.8_|_061___|_20.4_|_10.5_|_166___|_20
08680_|_0440_|_01:57_|_2:12.8_|_044___|_22.6_|_10.0_|_171___|_22
09140_|_0200_|_00:51_|_2:07.5_|_021___|_24.7_|_09.5_|_153___|_r24 with turn
09340_|_0800_|_03:59_|_2:29.2_|_074___|_18.6_|_10.8_|_160___|_18
10140_|_0580_|_02:56_|_2:31.5_|_058___|_19.8_|_10.0_|_162___|_r20, with stop to chat
10720_|_0440_|_02:00_|_2:16.9_|_046___|_22.9_|_09.6_|_167___|_22
11160_|_0240_|_01:02_|_2:08.1_|_025___|_24.4_|_09.6_|_174___|_24
11400_|_1980_|_11:57_|_3:01.1_|_240___|_20.1_|_08.3_|_139___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00740_|_03:53_|_2:37.2_|_074___|_19.1_|_10.0_|_132___|_warmup
10620_|_49:48_|_2:20.7_|_1012___|_20.3_|_10.5_|_162___|_main set
01980_|_11:57_|_3:01.1_|_240___|_20.1_|_08.3_|_139___|_cool down
02720_|_15:50_|_2:54.6_|_314___|_19.8_|_08.7_|_137___|_Total

04100_|_20:03_|_2:26.7_|_369___|_18.4_|_11.1_|_158___|_r18
03160_|_14:56_|_2:21.7_|_303___|_20.3_|_10.4_|_162___|_r20
02220_|_09:59_|_2:14.9_|_222___|_22.2_|_10.0_|_165___|_r22
01140_|_04:50_|_2:07.1_|_118___|_24.4_|_09.7_|_168___|_r24

Again, it looks like I am pushing pace too much at these low rates.  I should lighten up a bit, maybe 2 seconds slower on pace.

Wednesday: More Technique Work

Lovely morning.  Still not in the mood to row hard.  So, more technique rowing.  Mostly just rowing at r18 to 20 and trying to finish very cleanly.  I am trying to remember the advice from “Sculling in a Nutshell” at the finish.  The author suggests that you think of the arm motion at the finish like the way you use your arms to hoist yourself out of a pool.  Basically, keep steady outward pressure while you push your hands down.  This maintains the stability of your upper body.  I was also trying to keep proper posture in mind throughout, but I would catch myself slouching.  I feel like I should row in some kind of a brace to keep my back straight as a drill sometime.

Look a lot like Tuesday’s session!

Screen Shot 2015-05-20 at 5.02.35 PM Screen Shot 2015-05-20 at 5.02.49 PM

5/20 – steady state
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0780_|_04:17_|_2:44.7_|_074___|_17.3_|_10.5_|_125___|_warmup
00800_|_2220_|_10:44_|_2:25.1_|_204___|_19.0_|_10.9_|_149___|_downriver
03020_|_0080_|_00:31_|_3:12.5_|_007___|_13.6_|_11.4_|_137___|_chat with Bruce
03100_|_0700_|_03:18_|_2:21.4_|_065___|_19.7_|_10.8_|_146___|_rest of the way to the dam
03800_|_0060_|_00:26_|_3:37.5_|_006___|_13.8_|_10.0_|_110___|_turn around
03860_|_2940_|_14:24_|_2:27.0_|_273___|_19.0_|_10.8_|_151___|_back up to cove
06800_|_0060_|_00:41_|_5:39.2_|_008___|_11.8_|_07.5_|_116___|_turn around
06860_|_2900_|_14:12_|_2:26.9_|_274___|_19.3_|_10.6_|_152___|_back down to dam
09760_|_0040_|_00:18_|_3:48.8_|_004___|_13.1_|_10.0_|_119___|_turn around
09800_|_2880_|_14:05_|_2:26.6_|_271___|_19.3_|_10.6_|_152___|_back to cut
12680_|_1240_|_06:22_|_2:34.0_|_125___|_19.6_|_09.9_|_151___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00780_|_04:17_|_2:44.7_|_074___|_17.3_|_10.5_|_125___|_warmup
11640_|_56:43_|_2:26.2_|_1087___|_19.2_|_10.7_|_151___|_Main set
00240_|_01:56_|_4:01.5_|_025___|_12.9_|_09.6_|_121___|_rest meters
01240_|_06:22_|_2:34.0_|_125___|_19.6_|_09.9_|_151___|_cool down
13900_|_09:18_|_2:29.6_|_1311___|_18.9_|_10.6_|_149___|_Total

Tuesday: Steady State

Sunday and Monday:  No rowing.  I was at Yale attending my son’s graduation.  I’m very proud of him.  He finished his bachelor’s and master degree in four years and made Phi Beta Kappa doing it.  I can only assume that he got his brains from his mother.

Tuesday, I was back on the river but feeling a bit under motivated.  I decided to take a step back from hard core sessions and focus on technique for a few sessions.  Today, I basically rowed the whole session doing slow roll ups.

Screen Shot 2015-05-19 at 1.47.57 PM Screen Shot 2015-05-19 at 1.48.17 PM

5/19 – steady state
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0800_|_04:05_|_2:32.9_|_074___|_18.2_|_10.8_|_128___|_w
00820_|_3000_|_14:26_|_2:24.3_|_271___|_18.8_|_11.1_|_142___|_tail wind
03820_|_0080_|_00:35_|_3:41.9_|_008___|_13.5_|_10.0_|_113___|_turn around
03900_|_0660_|_03:18_|_2:29.8_|_061___|_18.5_|_10.8_|_134___|_head wind
04560_|_0040_|_00:14_|_2:56.3_|_005___|_21.3_|_08.0_|_134___|_steering issue
04600_|_2200_|_11:05_|_2:31.1_|_210___|_19.0_|_10.5_|_145___|_head wind
06800_|_0100_|_00:46_|_3:47.5_|_011___|_14.5_|_09.1_|_117___|_turn around
06900_|_1960_|_09:28_|_2:24.8_|_178___|_18.8_|_11.0_|_148___|_tail wind
08860_|_0040_|_00:14_|_2:53.8_|_003___|_12.9_|_13.3_|_152___|_damn kayak
08900_|_0840_|_04:00_|_2:22.7_|_078___|_19.5_|_10.8_|_153___|_tail wind
09740_|_0040_|_00:19_|_3:52.5_|_004___|_12.9_|_10.0_|_111___|_turn around
09780_|_3100_|_15:34_|_2:30.6_|_301___|_19.3_|_10.3_|_152___|_head wind
12880_|_1040_|_05:32_|_2:39.7_|_106___|_19.1_|_09.8_|_143___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00800_|_04:05_|_2:32.9_|_074___|_18.2_|_10.8_|_128___|_warmup
11760_|_57:49_|_2:27.5_|_1099___|_19.0_|_10.7_|_146___|_Main set
00300_|_02:08_|_3:32.7_|_031___|_14.6_|_09.7_|_121___|_rest meters
01040_|_05:32_|_2:39.7_|_106___|_19.1_|_09.8_|_143___|_cool down
13900_|_09:34_|_2:30.1_|_1310___|_18.8_|_10.6_|_144___|_Total

Aside from being cut off by a kayak, it was basically uneventful.  It is very difficult to stay focused on technique every stroke, but I think I am starting to make some progress.

Saturday: Failed Threshold Workout

Life has definitely gotten in the way of my hobby.  I haven’t had time to log any of my training.  I’ve been barely able to find the time to actually do the training.

I’ve got two sons who are graduating from College.  One last weekend, one next weekend, which is pretty cool.  But is also a big disruption to normal routine.  In addition, work is nuts right now.  Barely able to keep up with everything.

At any rate, last Saturday, I intended to do 4×2500 starting with r24 and clicking up the rate in each of the pieces, ending up with a brilliant and intense 2500m at head race pace and r30.

It didn’t end up that way.  I did the first rep and it was awesome.  Turns out it was awesome because I had nice gentle tail wind.  When I turned around and started grinding out the next rep into the headwind, I folded almost immediately.  I just didn’t have the desire to push that hard.  To add some additional verite to the failure, I filmed the whole thing.  I’ll be posting video snippets later.

What I ended up doing was essentially a weak willed fartlek.

Screen Shot 2015-05-22 at 4.53.52 PM Screen Shot 2015-05-22 at 4.53.31 PM

  • 2500m at r24
  • 200m at r26 then bail
  • 1000m at r26
  • 1000m at r26
  • 1000m at r26 (with a break in the middle to chat with another rower)
  • 250m at r28 just to take some video of myself at that rate
  • A slow dejected paddle back to the dock to wallow in my failure.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:03_|_2:34.6_|_102___|_20.2_|_09.6_|_101___|_warmup
01000_|_2500_|_10:44_|_2:08.7_|_263___|_24.5_|_09.5_|_129___|_24
03500_|_0500_|_03:13_|_3:12.5_|_055___|_17.1_|_09.1_|_103___|_r
04000_|_0140_|_00:39_|_2:19.3_|_014___|_21.5_|_10.0_|_088___|_26
04140_|_0260_|_01:20_|_2:34.0_|_028___|_21.0_|_09.3_|_047___|_r
04400_|_1000_|_04:35_|_2:17.3_|_118___|_25.8_|_08.5_|_127___|_26
05400_|_0360_|_02:15_|_3:06.9_|_042___|_18.7_|_08.6_|_133___|_r
05760_|_1000_|_04:24_|_2:11.9_|_114___|_25.9_|_08.8_|_076___|_26
06760_|_0240_|_01:44_|_3:36.9_|_030___|_17.3_|_08.0_|_134___|_r
07000_|_0440_|_01:55_|_2:10.8_|_048___|_25.0_|_09.2_|_149___|_26
07440_|_0060_|_00:25_|_3:30.8_|_007___|_16.6_|_08.6_|_152___|_r
07500_|_0440_|_01:53_|_2:08.5_|_049___|_26.0_|_09.0_|_160___|_26
07940_|_0560_|_03:02_|_2:42.1_|_062___|_20.5_|_09.0_|_142___|_r
08500_|_0280_|_01:08_|_2:02.1_|_032___|_28.1_|_08.8_|_166___|_28
08780_|_0220_|_01:55_|_4:20.5_|_029___|_15.2_|_07.6_|_149___|_r
09100_|_0880_|_04:11_|_2:22.6_|_092___|_22.0_|_09.6_|_156___|_22
09980_|_2400_|_13:24_|_2:47.4_|_258___|_19.3_|_09.3_|_145___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:03_|_2:34.6_|_102___|_20.2_|_09.6_|_101___|_warmup
06680_|_29:29_|_2:12.4_|_730___|_24.8_|_09.2_|_128___|_Main set
02200_|_13:53_|_3:09.3_|_253___|_18.2_|_08.7_|_123___|_rest meters
02400_|_13:24_|_2:47.4_|_258___|_19.3_|_09.3_|_145___|_cool down

00880_|_04:11_|_2:22.6_|_092___|_22.0_|_09.6_|_156___|_r22
02500_|_10:44_|_2:08.7_|_263___|_24.5_|_09.5_|_129___|_r24
03020_|_13:26_|_2:13.4_|_343___|_25.5_|_08.8_|_116___|_r26
00280_|_01:08_|_2:02.1_|_032___|_28.1_|_08.8_|_166___|_r28

So, looking at the paces.  I think I have a pretty good idea about what the problem is.  Even with the tail wind, I was rowing pretty fast at r24.  By comparison, last time I did this session (on May 4th).  I did the first piece with a tail wind at 2:09.3 and 25.5SPM.

If I want to be able to rate up, I have to lighten up my stroke a bit.  Something to work on.

Videos coming later after I get the basic sessions logged.