Monday: Double on Quinsigamond

May 25, 20153 Comments

I had a lot of fun yesterday. Because of spring racing, the lake has been unavailable most weekends in the month of may, so I have mainly been rowing on my little stretch of the Charles. Lovely water, but the same thing all the time was starting to get a bit old. But it was great to back among other folks that love to row and to have some company on the water.

This morning, I decided to go row out in worcester again today. Today we had seven of us. We boated a straight four, me and Joe in a double, and Deb in a single. She had said that she wanted to get some video for coaching and feedback, so, I rigged a single up with the gopro on the bowstay out to the side. That video is slowly uploading as I write.

It has been about a month since Joe and I rowed together in the double, and I always enjoy it. Today’s joy was somewhat impacted by the world’s most uncomfortable seat. My ass was really sore by the time we turned around at the south end of the lake, and for the rest of the row, it was basically agonizing as soon as I took pressure off and paddled. At full pressure, it was fine, but paddling was hellish. I have to remember to use a pad if I’m going to row in that boat again. It was awful!

But, the row wasn’t awful. In fact, it was a blast.

We launched about 5 minutes or so after the four and single did and after a little bit of warming up, we spent the trip down the lake trying to catch up with them. We caught the single with about 1000m to go. We didn’t quite catch the four, but it was close. I quite enjoyed the last 500m or so.

Then we turned north and worked on slow roll ups for about 1000m, and then just rowed steady state up to the narrows. Then we did a 10/20/30/20 stroke pyramid. We were waked a couple times during this, but it’s much less of a disruption in the double than in the 1x. After we went under the bridge, we paused for me to try to find a more comfortable alignment on the seat (which failed). We then did 10 strokes on / 10 strokes off the rest of the way up the lake, finishing with a 20 at the north end of the lake.

From there it was back to the dock. For some reason, Crewnerd stopped recording about 500m from the end, and missed what was no doubt the fastest piece we did of the day ;-).

No useful stroke rate data from CrewNerd today because I forgot my hard mount and just left my phone sliding around in the foot well.

Tomorrow I am back on the road. First to San Francisco, then on Wednesday morning to Dallas. I get back to Boston during the day on Friday. I think I might try to do a nice Friday afternoon row on my way home from the airport.

Sunday: Cross Wind on Lake Quinsigamond

May 24, 2015Leave a comment

Conditions: flukey 5-10mph WSW wind. cross/head wind going down lake, cross/tail wind going up lake. Sunny, really beautiful. The kind of day where the sun glittered on the waves.

I had no plan. I probably should have gone easy, but I was out with a quad and a straight four, I had to work semi hard just to stay with them, so decided to work a bit harder and keep them behind me.

I was in an OlymSport, which was rigged way too low. At the finish, if I pushed my hands all the way down to my legs with the blades square, the bottoms of the blades were not quite clear of the surface of the water. Needless to say, I ended up dragging my blades way too much today. Also with the cross wind, I lost my confidence to really reach out to full extension at the catch, so I lost a bit there too.

Nevertheless, it was a nice hard fartlek workout. Basically, a quick warmup, then r22 at full pressure for about 2700m to the south end of the lake. I was trying to catch the other boats that took off ahead of me as I was trying to get my foot position right. I caught the four, but not the quad before I ran out of lake.

Then we turned north. I had planned to do a hard 5K, but I wasn’t feeling the love, so I just took off at about r24 and enough pressure to start to put a little distance between me and the other boats. I rowed this way for about 3200m up to the Rt. 9 bridge. There some bits where I slowed a bit when the cross wind was getting feisty, but mostly I was just plugging along.

When I went under the bridge, the CrewNerd app always loses the GPS signal and the splits get really slow for about 50m, then it re-acquires the signal and the position data “catches up”, so the pace gets really fast for about 50m. I got kind of happy when I saw the pace dip under 2:10 and I decided to row out the rest of the lake at a reasonable head race pace. So, the rate went up to r26 and I concentrated on trying to take clean strokes. I counted tens as I went and had a good look around after each ten since there was a bit of traffic on the lake. I held on all the way up to the north end of the lake, about another 2300m. My HR monitor was not working, but I suspect my HR was in the mid-170s by the time I finished. I was pushing pretty hard.

Then I did a quick spin and rowed back to the quad and four, and turned to row with them back to the top of the lake again. Then a final turn back to home and a reasonably hard row back to the dock.

Start_|_Dist_|__Time_|_Split Pace_|_Strokes_|_SPM__|_DPS__|_Remarks
00000_|_0440_|_05:32_|_6:17.3_____|_045_____|_08.1_|_09.8_|_warmup
00440_|_2300_|_10:54_|_2:22.2_____|_237_____|_21.7_|_09.7_|_down lake
02740_|_1260_|_09:02_|_3:35.1_____|_136_____|_15.1_|_09.3_|_rest
04000_|_3200_|_15:26_|_2:24.7_____|_352_____|_22.8_|_09.1_|_up to bridge
07200_|_2334_|_10:31_|_2:15.2_____|_270_____|_25.7_|_08.6_|_bridge to north end
09534_|_1076_|_08:24_|_3:54.2_____|_130_____|_15.5_|_08.3_|_rest
10610_|_1627_|_07:49_|_2:24.1_____|_181_____|_23.2_|_09.0_|_back to dock
12237_|_0468_|_08:42_|_9:17.7_____|_054_____|_06.2_|_08.7_|_

Distance__|_Time__|_Pace__|_Strokes_|_SPM_|_DPS_|_Remarks
0440_____|_05:32_|_6:17.3_|_045_____|_08.1_|_09.8_|_warmup
9461_____|_44:40_|_2:21.6_|_1040____|_23.3_|_09.1_|_Main set
0468_____|_08:42_|_9:17.7_|_054_____|_06.2_|_08.7_|_Cool down
2336_____|_17:26_|_3:43.9_|_266_____|_15.3_|_08.8_|_rest meters
12705____|_16:20_|_3:00.2_|_1405____|_18.4_|_09.0_|_Total

So, I would have liked to be faster, but in a crappy boat with a cross wind, I was OK with how things turned out. And it was really nice to row with other people for a change

Tomorrow: Back to Quinsig. There’s a peinert there that I’d like to try out. I think I might do some 1000m intervals at different rates. Or I might just do some technique rowing.

Saturday: May Cross Team Challenge

May 24, 20155 Comments

I turned off my alarm last night and decided that if I woke up, I would go rowing. If I didn’t, I wouldn’t. I slept until around 9 AM, so I skipped the trip to the river.

With everything that is going on right now, I am having trouble getting really psyched up to workout. Maybe I am I just going through a phase or something. But, I am not my normal eager self. I think the best thing to do is to tone it down, work on technique and try to have some fun.

Today, after running around, buying a new grill, beer and groceries, I headed home and assembled the grill, finished mulching the garden and moved the remaining mulch off to the edge of the yard. I discovered that I had a good hour before I need to get ready for some dinner guests we were having. Just enough time for a quick session on the erg.

I want to keep doing the Cross Team Challenges. I feel bad that I am active for 6 months of the year or so with my virtual rowing team, the Free Spirits, and then I essentially disappear during the OTW season. I’m hoping that doing the CTCs will keep me a bit better connected than last season.

I started off with a 20 minute steady state row as a warm up. I was pleased that I could hold 195 with my HR staying nice and low. I was expecting to have slid a ways down the lactate ladder without any erging. I guess I haven’t lost much aerobic base so far on the water.

(Note HR monitor decided to not work for the first 5 minutes or so)

Output
Workout Summary – May 23, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04947_|_20:00.0_|_02:01.3_|_196.1_|_19.1_|_100.7_|_ 40.2% _|_12.9_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01232_|_05:00.0_|_02:01.7_|_194.1_|_19.4_|_000.0_|_- 31.2% _|_12.7_|_10.0
02_|_01237_|_05:00.0_|_02:01.3_|_196.2_|_19.6_|_127.9_|_ 59.5% _|_12.6_|_10.0
03_|_01240_|_05:00.0_|_02:01.0_|_197.7_|_18.6_|_137.9_|_ 66.6% _|_13.3_|_10.6
04_|_01237_|_05:00.0_|_02:01.2_|_196.4_|_18.8_|_139.9_|_ 68.0% _|_13.2_|_10.4

Then it was in to the main event. I set up rowpro for a 6 x 2′ / 4′ rest. I decided to work my way up from r26, to r28, then r30. I wasn;t sure if I would push it up higher, When I am in good sprint shape on the erg, 2 minutes at r34 would be no problem, but currently that is not the case. I ended up feeling pretty good halfway through the r30 piece and rated up to drive that one home. Then I dropped the rate to r28, then r26. IN the last one, I decided to see how I could do at higher rate, so I started at r34 and managed to hold it for a minute, and then I pulled the plug. I probably could have made it, but it was highly unpleasant, so I didn’t. (See comment above about lack of motivation).

The 3rd rep was pretty good for right now though. RowPro gave me 632m (1:35.0 avg). When I analyzed it in Danburpee’s spreadsheet, it gave me 634, but I plugged 632 into the CTC website.

Output
Workout Summary – May 23, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_08212_|_36:00.0_|_02:11.5_|_153.8_|_21.6_|_151.0_|_ 75.9% _|_10.6_|_07.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00581_|_02:00.0_|_01:43.3_|_317.5_|_26.0_|_142.3_|_ 69.7% _|_11.2_|_12.2
02_|_00770_|_04:02.4_|_02:37.3_|_089.9_|_17.6_|_136.3_|_ 65.5% _|_10.8_|_05.1
03_|_00611_|_02:00.0_|_01:38.1_|_370.2_|_28.0_|_157.9_|_ 80.8% _|_10.9_|_13.2
04_|_00717_|_04:00.0_|_02:47.5_|_074.5_|_18.3_|_137.6_|_ 66.4% _|_09.8_|_04.1
05_|_00634_|_02:00.0_|_01:34.6_|_413.8_|_31.5_|_161.6_|_ 83.4% _|_10.1_|_13.1
06_|_00742_|_04:03.6_|_02:44.2_|_079.1_|_17.7_|_141.4_|_ 69.1% _|_10.3_|_04.5
07_|_00591_|_02:00.0_|_01:41.5_|_335.0_|_28.0_|_159.7_|_ 82.1% _|_10.6_|_12.0
08_|_00737_|_04:00.0_|_02:42.7_|_081.2_|_18.0_|_148.4_|_ 74.1% _|_10.2_|_04.5
09_|_00577_|_02:00.0_|_01:43.9_|_311.6_|_25.5_|_159.1_|_ 81.6% _|_11.3_|_12.2
10_|_00728_|_04:00.0_|_02:44.9_|_078.1_|_17.0_|_149.0_|_ 74.5% _|_10.7_|_04.6
11_|_00549_|_02:00.0_|_01:49.3_|_268.0_|_27.5_|_161.7_|_ 83.5% _|_10.0_|_09.7
12_|_00974_|_03:54.0_|_02:00.2_|_201.6_|_22.6_|_162.1_|_ 83.8% _|_11.1_|_08.9

Tomorrow: I am planning to head off the Lake Quinsigamond to row with some friends. I’m hoping that will improve my attitude a bit. If I end up in a single, I imagine I will do a hard 5K, plus other rowing for form.

Video Analysis

May 22, 201513 Comments

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

May 22, 2015May 22, 2015Leave a comment

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

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

May 22, 2015May 22, 20151 Comment

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

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

May 22, 2015May 22, 2015Leave a comment

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!

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

May 22, 2015May 22, 20151 Comment

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.

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

May 22, 20155 Comments

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.

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.

Friday: Back from Germany…14K steady state

May 15, 20152 Comments

I didn’t manage to do any training at all in Germany. Which was frustrating.

I left Stuttgart around 3:30pm local time (9:30 AM boston time). My plane got in to the airport at about 8:30pm last night. After that, I was delayed in customs, my car battery was dead, and I ran into 2 traffic jams on my way home. I finally got home around 10:30. I was in a really foul mood by the time I got home.

I got to bed so late that I decided to turn off my alarm and skip my row. But I woke up around 6am without the alarm and decided that I had enough time to squeeze some “me time” on the water before heading to work. It was a good decision. My mood was hugely improved after my row and I was ready to take on my day with a positive attitude.

Conditions: Sunny, chilly at the start (46F), but it warmed up quickly and was nearly 60F by the time I finished. Wind was from the north, but very flukey and mostly very gentle. The water was flat and delicious.

Plan:

For the first 3 segments (about 10K)
1. rate: r18 to r20
2. pace: 2:25 to 2:30
3. HR cap: 155
4. Technique:
  - slow roll up to square
  - try to stop touching water
  - approach the catch with good balance
  - finish early enough to avoid touching my torso and finish cleanly with hands in smooth motion
For the last segment (from 10K to 14K)
- rate: 18 to 20
- Pace: 2:25 to 2:30
- HR cap: 155
- Technique:
  - Normal squaring
  - Row without touching water at all, work on balance
  - Approach catch with good balance
  - clean finishes

It was a really good row. Previously, when I was rowing with slow rollup, I was rowing about 5 seconds slower pace than if I was squaring normally. As I have gotten better at it, my pace rowing that way is converging with my normal steady state pace.

I am still not good enough to row clean when I square slowly. I will lightly touch water on one side or the other on most strokes during the first part of the recovery, but get my blades off the water by the time I am going up the slide and the blades are square.

The biggest factor effecting pace when rowing at this rate is really getting all the way to full compression with a nice straight back. If I get a little lazy (or I’m turning), and I don’t really reach for the catch, I slow down. The other things that really slow me down are going too far at the finish by laying back too far. I noticed that if I started to slump, that I was working harder for the same pace and having more trouble finishing cleanly.

Start_|_Dist_|_Split_|_Pace___|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0760_|_04:14_|_2:46.8_|_074___|_17.5_|_10.3_|_099___|_w
00780_|_3000_|_14:35_|_2:25.8_|_271___|_18.6_|_11.1_|_145___|_m
03780_|_0040_|_00:14_|_2:51.3_|_004___|_17.5_|_10.0_|_131___|_r
03820_|_3000_|_14:50_|_2:28.3_|_277___|_18.7_|_10.8_|_138___|_m
06820_|_0040_|_00:16_|_3:17.5_|_005___|_19.0_|_08.0_|_060___|_r
06860_|_2960_|_14:40_|_2:28.6_|_275___|_18.8_|_10.8_|_149___|_m
09820_|_0040_|_00:14_|_2:53.7_|_005___|_21.6_|_08.0_|_134___|_r
09860_|_0780_|_03:50_|_2:27.4_|_071___|_18.5_|_11.0_|_149___|_m
10640_|_0060_|_00:22_|_3:06.7_|_005___|_13.4_|_12.0_|_142___|_r
10700_|_2160_|_10:34_|_2:26.7_|_196___|_18.6_|_11.0_|_151___|_m
12860_|_1140_|_05:56_|_2:36.4_|_118___|_19.9_|_09.7_|_147___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00760_|_04:14_|_2:46.8_|_074___|_17.5_|_10.3_|_099___|_warmup
11900_|_58:28_|_2:27.4_|_1090__|_18.6_|_10.9_|_146___|_Main set
00180_|_01:06_|_3:02.8_|_019___|_17.3_|_09.5_|_118___|_rest meters
01140_|_05:56_|_2:36.4_|_118___|_19.9_|_09.7_|_147___|_cool down
13980_|_09:44_|_2:29.6_|_1301__|_18.7_|_10.7_|_142___|_Total

Tomorrow: Threshold workout 4×2500 / 500m rest. Rates 24,26,28,30. Video from the side.

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