Tuesday: Up at 4:45am and off to the airport to catch a 7:00am flight to San Diego. Arrive in San Diego around 11am pacific time. Meetings from 12 to 4:30, then an early work dinner. Back at the airport at about 7pm and on a flight back to Boston at 9pm.
I managed to get about 3-4 hours of fitful sleep on the plane. I arrived in Boston at about 5am and I was home before 6am. I crawled in bed and slept another 3 hours or so.
Let’s call that a rest day.
Wednesday: Up at 9:30, and straight onto the erg. I didn’t feel up to doing the more intense session scheduled for today, so I opted to do the Tuesday session that I missed.
- 4 x 12′ / 1’30”
- Cat V: Rate 22, pace 2:01
I had low expectations because of the quality and quantity of sleep that I got last night. My HR was a bit high, but I felt pretty good once I was going.
Workout Summary - media/20171220-1630300o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|12529|54:00.0|02:09.3|197.4|21.8|147.4|161.0|10.7 W-|12020|48:00.0|01:59.8|203.8|21.9|147.6|161.0|11.5 R-|00512|06:00.0|05:51.3|070.6|20.1|138.2|161.0|08.4 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|03016|12:00.0|01:59.4|204.9|21.9|139.5|154.0|11.5 01|03001|12:00.0|01:59.9|203.9|21.8|147.2|155.0|11.5 02|03001|12:00.0|01:59.9|202.7|21.8|150.5|157.0|11.4 03|03002|12:00.0|01:59.9|203.8|21.9|153.2|161.0|11.4
Results were similar to past sessions of this type. A bit higher watts. HR in the same range. More consistent stroke rate. Interestingly, there is a significant increase in peak power for my most recent two sessions. This is coupled with a significant reduction in drive length. I think this is a sign that I am limiting the amount of layback that I am getting and spending less time dwelling at the finish. I’ll have to do a video to look at the comparison. but for now I think that this is purposeful. Time will tell if it is a good thing. I am doing it to be better in the boat, and to reduce the likelihood of re-injuring my back. I expect that it actually increases the amount of energy I need to expend to hold a certain pace.
I’d love to hear people opinions about this. It’s kind of a subtle point.
Tomorrow: 4 x (1500m @ 22, 500m @ 24) / 2′ Target pace: 2:00 for r22, 1:55 for r24
6 thoughts on “Wed: 4 x 12’/1’30””
Could you do a box chart of drive length and drive force for the steady state rows?
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I just looked at the box plots. It looks like my r22 sessions so the change, but not at r18 or for sprints. This makes a bit of sense since r22 at this pace is an unnaturally light stroke pressure and I’m still working on consistency. At r18 I’ve got deeply ingrained habits I need to work on changing.
Are you using painsled to export you data to C2 then over to rowsandall? For some reason none of my drive length or average power is going across and I can’t make the nice comparison charts you are getting.
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Yes. I use PainSled on iPhone and then email my workouts from PainSled to email@example.com. That way you get all the good stuff.
In PainSled, it’s the CSV export that you want to upload or email to rowsandall
You have to export the data directly from PainSled to Rowsandall. From PainSled, email them to workouts@rowsandall,com. The From address of your email should be identical to the email address you used to register at Rowsandall.com. Let us know if you run into any trouble.
For some metrics, you need the Pro version of Rowsandall.com (15€ per year)