My new boat, an Alden Star

Previously owned by the Marblehead Rowing Club. I was impressed with the club.  They are set up in a corner of a big warehouse type building in a boatyard on Marblehead’s little harbor.

map

I was shown to the boat which was on the clubs immaculate racks.  There was a group of folks who had just rowed over the Manchester and back (that’s 11 miles round trip!) enjoying some coffee and scones.  The boat looked really nice.  Someone had cleaned it up nicely.  We took it out to the dock and the guy from the club who was selling the boat (and my Dad, who lives in Marblehead) got in a launch to follow me and make sure I didn’t die.

The boat seemed familiar and unfamiliar all at the same time.  It’s a lot wider, so it has a lot more intrinsic stability.  It is only 22′ long, so it has less directional stability.  I was expecting it to feel much heavier to row, but it did not.  In fact it felt quite responsive.

The cockpit is shallow, so that it will not get weighed down with water that inevitably gets into it.  There is an automatic bailer that will pull water out of the cockpit if you are rowing.  It has clogs instead of shoes.  These were very secure and comfortable in use.  On the stern deck is a reverse reading compass.  Even with coastal rowing, it is often very hard to get a point to steer from, and the compass is handy to keep a good line.

The riggers are a simple aluminum tube and can be removed by unscrewing 4 hex screws.  I’ve been warned that the rigger hasn’t been off in years and these screws might be tough to remove.  We’ll see if I ever need to get them off.  The oarlocks are standard issue concept2, set on pins that project up from the rigger, so the oarlocks can rotate 360 degrees around the pin.  There are two access ports.  The one on the seat deck has a gear bag inside it and a tow line in the bag.  The bow one does not.  There is shock cord tie downs to hold a PFD just toward the bow from the rower.

A close inspection of the hull and deck showed no significant scratches.  When held at the ends, there is a bit more flex in this boat than in a carbon fiber single, but I would expect that since there is more weight, the weight is in the middle and it’s fiberglass.  I didn’t notice any flexure when rowing.

I headed out of the harbor and into the confuse chop.  There was about a 1 foot swell, plus wakes from a whole bunch of motorboats buzzing around.  Coming out of the harbor, I was going up into it, and I started to get a feel for adjusting my timing to match the wave frequency.  I was a bit nervous about rowing across the waves, but the motion was not that bad and the boat was very stable when rowed.  I stopped and let the launch catch up with me and we noticed that the light mist had become a reasonably thick fog, so I decided to cut it short and loop back in behind the island.  I pushed up the pace and rate for the last 500 meters or so to see how the boat felt, and to put a bit more stress on the riggers and oarlocks.  The boat felt solid, and the riggers and oarlocks were stiff and smooth.  I was smitten.  Rowing on open water is a different experience.  The waves were quite small and I still managed to ship a fair amount of water in the cockpit from waves breaking over the bow.  I set the foot stretcher by eye and it turned out to be just about right.  I was very comfortable the way it was rigged.

On taking the boat out of the water, we noticed that it had taken on a little water, maybe a cup or so.  I suspect that there is a leak somewhere, perhaps around the bailer, or one of the ports.  I will give it a close inspection and recaulk the most obvious seams.

After I got the boat loaded, the guy selling me the boat gave me a scone and water and started telling me about the club.  They seem to have a lot of fun.  They send a group up to compete in the Blackburn Challenge every year.  This race is on my Rowing Bucket List.  This is a race that circumnavigates Cape Ann.  It is over 20 miles long and usually provides a pretty wild set of conditions.

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It starts in gloucester, around the place labeled Babson Ledge.  It then proceeds up the annisquam river to the north mouth of the river, then east along cape ann, then turns south, going past Rockport harbor, and then finally turning back south west for the leg back to gloucester harbor.  If there is a South East wind, there tends to be pretty big swells along the Southwest leg of the race.

Last year it was a bit windy, and the wind was from the North.  When the races were coming out of the north mouth of the river, the tide was ebbing, so there was a wind blowing over the outgoing tide, building some big waves.

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Anyway, the guy who sold me the boat invite me up to join them for a practice or two, and to come with them to the race.  It’s July 16 this year, which is a bit too soon for me to feel comfortable, but I think I’m going to plan and train for it for next year.  It would basically be marathon training because it takes between 3.5 and 4.5 depending on conditions.  I think it would be a blast!

 

Saturday: 4 x 2K / 4′ rest

At home.  Static erg.  Over cooked the first rep and never really recovered.  Hung in there at progressively slower paces, and finished the set, but at very high heart rates and by digging very deep.

Glad I finished.  Depressed I was that slow.

No rowing on the lake this weekend because of some big collegiate racing going on.  Today it was the NERC, which is the New England championships.  Tomorrow is the Women’s Eastern Sprints, which is for bigger schools.  We lend out our boathouse to some crews and there are tents set up all around so it’s impossible to get to our boats.

Tomorrow:  Recovery row.  Something easy.

Fluidesign: Battered, but unbowed

I went and removed the tree from my poor boat.  Then I gently removed the cover.  I tried to massage it back into a boat like shape.  With a loud pop, it started to look like a boat again.

A ton of damage, but at least it looks like a boat.  Remarkable resilience really.

 

The before picture

2016-04-08 17.40.10The after pictures

So, the fine folks from Fluidesign will be picking it up on April 20th and taking a shot at repairing it.  If they succeed, I now have a great boat name “Phoenix”, or maybe the french version “Fenix”.

 

Narita shuffle

I had a 5 hour layover in Japan on my way home. So I decided to take a walk. I left my bags in a locker and walked the perimeter of the terminal I was in. 

I used the wahoo app to try to track how far I walked, but GPS was not working too well indoors. Here’s the path that it thinks I walked. 

  
I promise I wasn’t zigzagging around or rocketing across the apron. 

I walked for a little longer than an hour. Now my legs have a nice, been used, feeling. 

I’ve now boarded my flight. It’s 12:45 of pure flying pleasure ahead. Ughh. 

Tomorrow: 3×20 L4

2k test. Fail

3 attempts. 3 failures. Handle down between 300m and 1000m in in each attempt. Combination of fear and upset stomach. Will try again soon. But not very soon. 

Very bummed. 

Re-evaluating objectives

Well, I started this blog post about 5 times and couldn’t even figure out what title to give it.  The bottom line is that I have to change how much time I devote to training, and thinking about training.  The good news is that I was promoted at work and my new job is an exciting new challenge.  But along with this new challenge, I think that I need to focus my energy on succeeding in my new role to an extent that I have to budget my time more carefully.

One of the challenges of my personality is that I am not one for moderation.  If I row, I want to achieve at the highest level that my physiology will allow.  Working out for the sake of heath and fitness bores me to tears.  I really live for competition and half the fun is trying to figure out how to get better.  I’m genuinely struggling with the idea of setting limits on training and then “doing my best” at competition.  It sounds dangerously like phoning it in.

Obviously this is something that I am going to have to figure out for myself.

The first decision I need to make is whether or not to compete at the CRASH-Bs this Sunday.  My race prep has been hampered by the fact that 2 of the last 4 weeks I have been traveling for business and last week, I was on vacation in Aruba (I know, life is tough, isn’t it).  But now I have 5 days to competition and I’m sure I will struggle to post a respectable time.  Part of me thinks using this week to determine a doable pace and going to the race is the best idea.  Part of me wants to just blow it off since I’m pretty sure I will be no where near PB territory and it might be my slowest race ever.

Beyond this weekend, I think I need to come up with a simple, periodized approach that limits weekday workouts to 60 minutes of gym (or water) time.  I also need to find a more efficient way to log and analyze training results.  Finally, I think I need to limit my OTW racing to a couple events per year.

It will be interesting to find the balance that keeps me challenged on the erg and in the boat, and manages the time commitment more closely.

Saturday: 4 x 8′ / 4′ rest

I am really starting to dislike time based intervals.  They are just so hard.  In distance based intervals, if you push harder, you get done sooner.  In a time based interval, you just suffer more for the same period of time.

But the unpleasantness does serve to keep you focused on the target of the training.  Hit the paces and stroke rates and don’t screw around.

Saturday’s session was particularly unpleasant.  I wasn’t in the mood to do it.  The warmup wasn’t great.  And even in the first interval, I felt like I was digging deep, despite the fact that my HR wasn’t all that high.  Each interval after the first was even worse.  It was as much a test of mental toughness as physical training.  I just wanted to stop the whole time.

But I didn’t and that’s a minor victory.  But, my splits are getting faster either, which is a bummer.

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Workout Summary – Jan 03, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_15165_|_60:00.0_|_01:58.7_|_209.3_|_23.7_|_176.0_|_ 93.6% _|_10.7_|_08.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI

01_|_02009_|_08:00.0_|_01:59.5_|_205.2_|_20.0_|_156.0_|_ 79.4% _|_12.6_|_10.3
02_|_02214_|_08:00.0_|_01:48.4_|_274.9_|_25.8_|_166.0_|_ 86.5% _|_10.7_|_10.7
03_|_00819_|_04:00.0_|_02:26.5_|_111.4_|_21.3_|_165.0_|_ 85.8% _|_09.6_|_05.2
04_|_02202_|_08:00.0_|_01:49.0_|_270.2_|_25.9_|_170.0_|_ 89.4% _|_10.6_|_10.4
05_|_00814_|_04:00.0_|_02:27.5_|_109.2_|_21.5_|_170.0_|_ 89.4% _|_09.5_|_05.1
06_|_02204_|_08:00.0_|_01:48.9_|_271.2_|_26.6_|_173.0_|_ 91.5% _|_10.3_|_10.2
07_|_00806_|_04:00.0_|_02:28.9_|_106.1_|_21.8_|_173.0_|_ 91.5% _|_09.3_|_04.9
08_|_02202_|_08:00.0_|_01:49.0_|_270.3_|_26.9_|_176.0_|_ 93.6% _|_10.2_|_10.1
09_|_01895_|_08:00.0_|_02:06.7_|_172.3_|_20.4_|_176.0_|_ 93.6% _|_11.6_|_08.5

_____________|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_DPS-

Intervals____|_08822_|_32:00.0_|_1:48.8__|_271.7_|_26.3_|_163.0_|_10.5
Other Meters_|_06343_|_28:00.0_|_2:12.4__|_140.8_|_20.8_|_139.5_|_10.9

Sunday: 4 x 20′ / 1′ rest L4

 

Friday: 3 x 20′ / 1′ rest tired

I skipped my 30 minute recovery session last night because a meeting went late.  This morning, my legs still felt heavy and my arms were sore, I guess from working at higher rates.

Anyway, the plan was for a 4 x 20′ at 190W (on slides), but I had a suspicion from the start that it was not going to be smooth sailing.  I was right.  My HR climbed fast, and it felt like really hard work.  My HR drift was 5% from 40′ to 60′.

When I finished 60 minutes, I did a lactate test and scored a 2.8mmol/l.  Compare that to 1.7 for the same training power on Wednesday.  I even did the test again to confirm the reading and the second test was 2.4mmol/l.

With that, I decided that another 20 minutes would do more harm than good and called it a day.

12-4Screen Shot 2015-12-04 at 12.49.31 PM

Tomorrow:  HM at Threshold

Aerobic and Anaerobic thresholds

There is a nifty table in chapter 6 of Rowing Faster which provides targets for aerobic threshold (AeT) and Anaerobic Threshold (AnT) for different classes of rowers.

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Since I have these wattages from my recents tests, I thought I’d look at how I stacked up.

I weight about 195lbs (88KG).  So, in watts per Kg, my results were:

  • AeT : 2.16 W/kg
  • AnT : 3.20 W/kg

So, this lines up with my other tests, that my AnT is “better” than my AeT, and I should work to develop my aerobic base.