Thursday: Steady State OTW

On the water, down in Newton in my single.

The featured image is an aerial view that I found of the old watch factory in Waltham.  The little bridge is just over 2km from the start of the rowable section of the river, and about 900m from the end at the Moody street dam.  Going down river, which is from the bottom of the picture to the top, you need to go through the span of the bridge right against the right hand shore, so you need to turn right at the corner of the straight wall to line up with the bridge.  Also notice that the bridge crosses the river at an angle so you need to turn aggressively in the other direction as soon as you have your line to the bridge.  It adds a bit of fun to workouts and keeps my head on a swivel!

Weather:  Cool and Breezy.  Wind was NNE between 5 and 10mph with gusts to 15mph.  This was a head wind going downriver and a tail wind coming up river.  It was forecast to be overcast, but it was actually mostly clear.  A lovely fall day, really.

Plan:

  • 4 lengths of the river
  • Short stops for a drink of water at the end of each chunk.
  • Rate: r20
  • Pace: better than 2:30
  • HR Cap: 155
  • Technique: Work on balance, try to get blades off the water on recovery.  Work on getting a good reach at the catch and staying forward through the initial drive.

Screen Shot 2016-09-29 at 1.09.44 PM.png

Today I decided that I would be careful enough and get data to recalibrate my speedcoach.  Instead of using the built in routine, I decided to just match start times and durations of the four moving segments between speedcoach and RIM, and then use the formula helpfully provided in the speedcoach manual.

Here is the Speedcoach data….

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00009_|_1094_|_06:15_|_2:51.5_|_117___|_18.7_|_09.4_|_121___|_warmup
01103_|_2779_|_14:32_|_2:36.8_|_294___|_20.2_|_09.5_|_148___|_m
03882_|_0099_|_00:38_|_3:09.9_|_011___|_17.6_|_09.0_|_136___|_r
03981_|_2643_|_13:24_|_2:32.0_|_272___|_20.3_|_09.7_|_150___|_m
06624_|_0134_|_00:58_|_3:36.4_|_013___|_13.4_|_10.3_|_133___|_r
06758_|_2727_|_14:37_|_2:40.7_|_296___|_20.3_|_09.2_|_151___|_m
09485_|_0086_|_00:36_|_3:29.3_|_008___|_13.3_|_10.8_|_123___|_r
09571_|_2672_|_13:35_|_2:32.6_|_274___|_20.2_|_09.8_|_150___|_m
12243_|_1097_|_06:10_|_2:48.4_|_125___|_20.3_|_08.8_|_141___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01094_|_06:15_|_2:51.5_|_117___|_18.7_|_09.4_|_121___|_warmup
10821_|_56:07_|_2:35.6_|_1136___|_20.2_|_09.5_|_150___|_Main set
00319_|_02:12_|_3:26.3_|_032___|_14.6_|_10.0_|_131___|_rest meters
01097_|_06:10_|_2:48.4_|_125___|_20.3_|_08.8_|_141___|_cool down
13331_|_10:44_|_2:39.2_|_1410___|_19.9_|_09.5_|_146___|_Total

The important bit is the time and distance for the main set

10821m in 56:07 sec.

Here is the RIM data

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
| 00:00.0 | 01243 | 08:14 | 3:18.7 | 15.6 | 113.6 | 09.7 | warming up
| 07:44.0 | 02884 | 14:35 | 2:31.7 | 20.3 | 147.8 | 09.7 |
| 22:19.0 | 00167 | 01:20 | 3:59.5 | 20.3 | 138.5 | 06.2 |
| 23:39.0 | 02737 | 13:20 | 2:26.1 | 20.4 | 150.5 | 10.1 |
| 36:59.0 | 00150 | 02:02 | 6:46.7 | 18.6 | 132.9 | 04.0 |
| 39:01.0 | 02808 | 14:35 | 2:35.8 | 20.3 | 150.9 | 09.5 |
| 53:36.0 | 00140 | 01:48 | 6:25.7 | 19.4 | 137.1 | 04.0 |
| 55:24.0 | 02797 | 13:36 | 2:25.9 | 20.3 | 149.6 | 10.1 |
| 09:00.0 | 01198 | 06:34 | 2:44.4 | 21.3 | 142.4 | 08.6 |

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
| 00:00.0 | 01243 | 08:14 | 3:18.7 | 15.6 | 113.6 | 09.7 | warmup
| 00:00.0 | 11226 | 56:06 | 2:29.9 | 20.3 | 149.7 | 09.8 | Mainset
| 00:00.0 | 00457 | 05:10 | 5:39.2 | 19.3 | 135.8 | 04.6 | rests
| 00:00.0 | 01198 | 06:34 | 2:44.4 | 21.3 | 142.4 | 08.6 | cool down

From RIM, 11226 in 56:07

The formula is

new cal factor = (old cal factor * true distance) / displayed distance

(0.962 * 11226) / 10821 = 0.998 (my new cal factor)

Look at that, I’ve gained 5 seconds of boat speed without working any harder!

Other than this, the workout was entirely unremarkable.  My hands are a mess.  I have blisters on my index fingers, and a bad one under the callous at the base of my ring finger.  Today didn’t make them any worse, but my hands hurt a bit during the row.  I must be gripping differently in the double and causing some trouble.

The wind was enough to be noticeable, but there wasn’t any chop (I love this river!)  So, I set the pace by using the HR limit.  If I got up to the limit, I would back off the pressure a bit to bring it back in line.

Tomorrow:  Back to Quinsig.  Another attempt at the grand hook workout.  6km with a big turn starting at about the 5km mark.  Great practice for head racing!

screen-shot-2016-09-21-at-1-53-57-pm

 

 

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