Wednesday: Quiske!

For the past year or so, there has been a product on the market from a Finnish startup called Quiske.  They have a little pod that can be attached to your oar, or your seat.  On a boat or on an erg.  And this pod is MAGIC.  It works with an app on the phone to provide a stroke by stroke graph of interesting things like your oar path or your seat velocity.

I am interested in this product because I rarely if ever am able to get real time coaching.  I will record video and send it off to Marlene Royle who will give me feedback and recommend drills and suggest changes, but it is very hard to keep these changes in mind when I practice.  Here are a couple of examples.

  1.  I tend to break my knees too early on the recovery.  With the sensor on the seat, I would be able to see the seat velocity occurring too soon and could work to correct it.
  2. I have developed the habit of digging too deep at the catch.  Obviously, it’s pretty hard to look at your oar blades, but with the magic pod, I can see the exact path that my oars are taking through the water, and I can see in all its glory how my stroke includes both digging too deep AND washing out towards the release.

So, I had big hopes for this new toy and I was eager to give it a try.  So the session on Wednesday was more of a fartlek than anything else.

Setup was a snap.  I put the included strap around the oar collar, inboard of the oarlock, and then launched the app, it found the pod and I connected up.  Then I rowed out to the good part of the river.  I was blown away and delighted by seeing the oar path diagrams like I had seen in Kleshnev’s book popping up on my iphone screen.

         Workout Summary - media/20181018-1250330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12427|69:54.0|02:48.8|126.5|19.7|133.6|162.0|09.0
W-|08058|39:21.0|02:26.5|152.4|19.3|141.8|162.0|10.6
R-|04379|30:33.0|03:29.3|093.2|20.3|123.1|162.0|03.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00166|00:47.4|02:22.5|146.6|17.6|113.4|125.0|12.0
02|00146|00:41.0|02:20.5|142.8|17.5|129.4|133.0|12.2
03|00243|01:04.7|02:13.2|161.1|20.4|134.4|143.0|11.0
04|01539|07:19.3|02:22.7|146.2|18.4|143.2|148.0|11.4
05|00633|02:46.9|02:11.9|186.1|22.3|145.5|162.0|10.2
06|00431|02:14.0|02:35.5|139.0|18.8|134.5|141.0|10.2
07|00592|03:02.0|02:33.7|145.0|18.8|142.3|149.0|10.4
08|01234|06:16.2|02:32.4|142.1|18.5|146.7|153.0|10.6
09|01258|05:53.9|02:20.6|154.6|19.7|142.7|153.0|10.8
10|00582|03:02.0|02:36.3|154.0|18.5|139.8|144.0|10.4
11|00887|04:32.0|02:33.3|156.9|19.4|143.9|149.0|10.1
12|00348|01:42.4|02:27.3|171.1|24.0|138.5|154.0|08.5

Now for the Quiske stuff.

First, this is what my normal steady state rowing looks like.

2018-10-17 06.58.50

This is apparently what it should look like.

Screen Shot 2018-10-18 at 2.03.29 PM.png

Here is my first screen cap of rowing at head race pace and pressure.

2018-10-17 07.10.15

Then I started to work on changing my stroke.  The first thing I tried was to consciously keep my oars in deeper through the last part of the stroke.

2018-10-17 07.27.19

The I was just having fun.  Here are Arm only, then arms and body, then half slide.

Next I tried to row as deep as I possibly could.  I really pulled the handles up high and buried the shafts.  It looked like this.  Now I know what to avoid.

2018-10-17 07.47.06

I was curious about the recovery being slanted in all the plots. so I tried rowing with just my port oar and kept my starboard oar flat on the water.  It wasn’t as flat as I would have expected.  I am not sure if that’s a alignment issue in the pod, or if the water is at an angle where I row.

2018-10-17 07.54.29

Finally, I tried some head race strokes again, right at the end.

2018-10-17 07.59.11

Not much different from the first ones.  Maybe even deeper at the catch.  I guess this will be a long project.

 

Tuesday: Steady State r20

This week is a bit weird.  No more races for the season, but the weather is still good for rowing, so what should I be doing?  I decided that just enjoying the last few days on the water and doing some steady state training would be the best way to go.

So, the goal today was to row at r20 and stay under my HR cap. The exciting thing was that I was rowing with the impeller!  It was slightly disappointing that there was a head wind so I could not see perfectly identical splits going upstream and down, but it was still a lot closer than what I was seeing before.

Also, over the past couple of days, and with a lot of help from the fine folks at NK, I finally figured out why my power numbers were so pitifully low.  This is a little complicated, so bear with me.

Back earlier this year, NK discovered that their power algorithm was yielding power numbers that were a bit too high, and they pushed a correction in a firmware update.  At the same time, the web site that I use to log my training (rowandall.com), did an update so that it would look at the rev of firmware in uploaded speedcoach files, and if it was the old FW, it would apply the same correction, so that power would be consistent for all logged workouts.  That’s all great, stuff, but there was a bug in the iOS application that NK provides to transfer workouts.  This LINK app apparently was reporting the old FW rev in exported files, even if the speedcoach had been updated.  Rowsandall was seeing the old rev and deducting a percentage of my power, but the speedcoach was reporting the corrected power already, so my power readings ended up being about 10% low.

The solution was to delete and reinstall the LINK app on my phone, and viola, my power readings popped back to something that made a lot more sense.

          Workout Summary - media/20181016-1205320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13751|74:24.0|02:42.3|132.3|19.9|142.4|164.0|09.3
W-|11512|57:07.0|02:28.9|149.5|20.3|147.4|164.0|09.9
R-|02246|17:17.0|03:51.0|075.5|18.6|125.8|164.0|13.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00205|00:57.6|02:20.2|147.1|18.7|124.4|132.0|11.4
02|00877|04:14.5|02:25.1|141.2|19.1|131.8|142.0|10.8
03|01868|08:48.7|02:21.5|152.4|19.4|142.4|149.0|10.9
04|02606|13:32.1|02:35.8|149.7|20.2|152.9|158.0|09.5
05|01993|09:26.4|02:22.1|145.7|20.5|146.3|154.0|10.3
06|00629|02:56.1|02:19.9|154.3|20.1|147.2|153.0|10.7
07|02647|13:56.0|02:37.9|145.1|20.4|152.3|157.0|09.3
08|00257|01:13.5|02:23.2|194.2|24.5|141.3|157.0|08.6
09|00429|02:02.8|02:23.0|167.3|25.4|150.7|164.0|08.3

 

 

Monday: Impeller Cal

I really enjoyed Sunday.  I spent a couple of hours just messing around with my boat.  I recalibrated my empower oarlock.  I tried setting up the new Quiske Pod and it’s iOS application.  And I reinstalled the impeller on the bottom of my boat.

On Monday morning, my training goal was to do some steady state, but the other task was to calibrate the impeller.  All season long, I have been unable to do much with the pace reading on the speedcoach because the river current has been higher than normal.  I finally decided that remounting the impeller would be better.

But the impeller is a finicky little gizmo.  If you don’t have it well aligned with the sensor, you get intermittent readings, if you don’t have it well calibrated, you get wrong readings and if you row in a place with a lot of weeds, it gets fouled.  But at least you get rid of current as an error in your data!

So the first thing to do was calibrate.  I rowed out to the straight 1000m section, and set up to do a 500m cal.  The way the speedcoach does this is it uses the GPS to measure you going 500 and sees how far the impeller has measured.  Then you do the same thing in the other direction, over the same exact section of river.  The theory is that this will cancel out the effect of the current.  Anyway, I did it and it seemed to yield sensible results afterward.

Of course, after I calibrated, I forgot to push “start” on the the speedcoach, so I didn’t log any of the rest of the workout.  Have no fear!  I had a backup.  I was running RIM on my phone.

          Workout Summary - media/20181015-164518-115122o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11390|66:03.0|02:54.0|000.0|19.8|0.0|000.0|08.7
W-|11391|66:03.0|02:54.0|000.0|19.8|000.0|000.0|08.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|000.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|11391|66:03.0|02:54.0|000.0|19.8|000.0|0.0|08.7

Snake Race

It’s been a busy week.  My last journal entry was on Oct 9 when I did a terrific 5 x 1500.

The rest of the 9th was a blur.  I worked out, then a day full of meetings, then rushed off to go a wake (One of our best friends lost his brother to a sudden illness), then ate dinner, then to the airport to catch a ten o’clock flight to Geneva.

I slept really well on the flight.  I probably got 5 hours of sleep.  We landed in Zurich and then connected to Geneva, finally getting in around 2pm.  I had meetings all afternoon, and then we went to dinner.  I finally got back to the hotel around 10:30pm and had hoped to get right to bed.  Unfortunately a time critical work issue came up and I spent the next 90 minutes on the phone.

My plan had been to do a short workout in the morning before my 10am flight home, but I decided that sleep was more important.  I slept until 7:30, had a nice breakfast, called an Uber and went to the airport.  The flight home was very uneventful.  I did work most of the way, took a short nap, and then I was home.  The worst part of the whole thing was the traffic home from the airport.

Friday – Oct 12: Drills and a little bit of race pace

My usual taper is to do a shrinking number of 500m pieces over the week before a race, and then just do a warmup on the day before.  This time, I had two complete rest days but lots of inert travel time.  I decided that it would be best to do some work on the day before the race to try to make sure that the race pace strokes felt OK.

I also wanted to do a lot of drill work.  I find it quite calming, and it really engages my brain in the session.  So the plan for the day was to do about 20 minutes of light rowing and drills, then a couple of 2′ race pace pieces, then more drills.

The summary shows the 4 – 1 minute pieces and 2 60 stroke pieces.  Plus a little bonus sprint to the dock at the end.  Notice the difference in power between the first 4 and the last three.  The last three are against the current, so it takes a lot more watts to get the same splits.

          Workout Summary - media/20181012-1145320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08125|49:34.0|03:03.1|097.9|22.1|127.3|164.0|07.4
W-|02106|09:14.0|02:11.7|178.9|25.4|146.2|163.0|09.0
R-|06029|40:20.0|03:20.8|079.4|21.4|123.0|163.0|04.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00217|00:56.6|02:10.2|146.6|22.2|140.2|148.0|10.4 
02|00178|00:45.8|02:08.7|177.7|26.1|139.9|148.0|08.9
03|00226|00:58.2|02:08.6|199.4|26.9|145.8|155.0|08.7
04|00217|00:56.1|02:09.4|151.2|25.6|148.4|157.0|09.1
05|00119|00:31.7|02:13.1|141.7|20.9|138.7|140.0|10.8
06|00513|02:16.8|02:13.4|186.9|25.8|150.5|162.0|08.7
07|00499|02:13.0|02:13.4|190.0|25.6|149.5|163.0|08.8
08|00137|00:36.5|02:13.5|202.6|27.7|139.4|149.0|08.1

Pretty easy session, only 18 minutes above a <ut2 level.

Then I loaded my boat on my car and went to work.

Saturday – 13 October: The Snake Race

Screen Shot 2018-10-14 at 4.24.57 PM.png

This may be my only race of the season, and I hadn’t raced since my disappointing outing at last year’s Head of the Charles.  I was nervous as hell before I launched, even though this was a low stakes local race.  My competition was.

Screen Shot 2018-10-14 at 4.29.07 PM

The rowers from Anchorage and Community scratched.  As for the rest.

  • Maldari is a good rower from Lawrence, he’s beaten me and I’ve beaten him in other events, we are about the same speed.
  • Kisarale is a rower from Uganda.  He’s 38, but he was in the 2015 Olympic qualifying regatta for Africa in the 2x.  I’d never met him, but I suspected he was a lot faster than I am.
  • Haddon is a rower in my club.  He was rowing this as a tune up for next weekend when he will be in the HOCR.
  • Krupnick was a 1st boat varsity rower at WPI and graduated in 2017.  He was going to be MUCH faster than me.
  • Byrnes is in the other main club on the lake.  I am usually faster
  • Sturges.  Same story
  • Sontgerath was the guy that I wanted to beat.  I had beaten him in the HOCR in 2015 and then returned the favor last year, beating me pretty badly.  This may sound silly or immature, but I saw the race as between him and me.

The way the bow numbers were handed out, I was starting second to last, and Sontgerath was starting last behind me.  So, it was simple, I just needed to keep my eye on him and maintain the spacing.

Bob and I launched around 8:30 for a 9am start.  We warmed up going down to the start.  For some reason, my speedcoach decided to stop soon after launching and I didn’t notice it until I was getting ready for the start.  So, most of the warmup is missing.

Screen Shot 2018-10-14 at 4.50.30 PM.png

It was cold and rainy, around 48F.  There was a light and variable wind that seemed to be from  the northwest, which is a cross/head wind.  I only noticed it a couple of times during the race when I felt like I was working harder and the splits slowed down.  I was quite glad to have the power meter.

Anyway, we were all at the start, and so the officials decided to move the start time up a few minutes so we wouldn’t just sit there getting cold and wet in the rain.  We were called up to the start in order and off we went.  The starting line was at the southern end of larger island, right about even with the label “Pinecrest”.  My first target was Sturges.  I saw him off my starboard side.  You go up the western shore of the lake, and soon after the start is a beach that juts out.  I decided that I could pass him to the shore side and still have enough room to steer out from the beach.  It worked out fine and I was well clear of him by the time I steered a bit out from shore for the beach.  The guy who started in from of Sturges was Kisarale, but when I looked around I saw no sign of him.  I did see Byrnes, so he became my next target.  He was also off my starboard side, and we had the narrows coming up.  I just held my line and we slowly moved toward the buoy line that marked the starboard side of the course. I passed him right around the narrows and when I looked around I could spot anyone close enough to focus on.

Now it was time to just row.  This is about where the video picks up.  There is bit more than 1km from the narrows to the bridge.  I was starting to feel the pain, so I started counting strokes.  I got to about 130 when I got to the bridge.  The whole time I was keeping my eyes on Heri (Sontgerath).  At times, he seemed like he was closing the distance, and other times it seemed like I was stretching it out.  Frankly, I didn’t even really remember how far back he was at the start, so I had no clue if I was ahead or not.

From the bridge to the end should be about another 200 strokes.  Which I counted off as I went.  It seemed like it took a lifetime to get from the bridge to the Gazebo.  I thought it was almost another 1000m from the gazebo to the finish and so I just settled in and tried to avoid blowing up while I started scanning for the finish.  I saw it, but in retrospect, I wish I had seen it sooner.  I started my sprint later than I should have.  But I finished strong.  I thought the finish was going to be marked with white buoys.  It was marked by a pair of oranges, which I thought represented the start of a finish chute.  I continued my kick for another 100m beyond the finish to a white buoy.

That extra kick brought be me up to be close enough to chat with Maldari.  Apparetly, he was trying to keep his seperation with me, like I was trying to with Heri.  We had a nice chat about boats and stuff as we paddled to the docks.  They I cooled down from the QRA docks to our club at regatta point.

The results

Screen Shot 2018-10-14 at 5.03.59 PM

Third place, but first place amongst the old guys.  I walked around 10 feet tall the rest of the day.

Here’s a video of the last 9 minutes of the race.  The first 10 minutes were basically useless because of water on the lens.

Looking at the video, as always there is a lot of stuff that I need to work on.  The most obvious is that I have re-established my habit of digging way too deep and rowing over a barrel.  I also need to work on making the body and arms part of the stroke more powerful.

          Workout Summary - media/20181013-1355320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08201|58:05.0|03:32.5|097.1|21.0|140.9|179.0|06.7
W-|05624|25:27.0|02:15.8|169.3|25.2|166.3|179.0|08.8
R-|02583|32:38.0|06:19.2|040.9|17.7|121.2|179.0|03.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00240|01:03.0|02:11.0|155.2|26.5|154.7|164.0|08.6
02|04363|19:36.7|02:14.9|176.1|25.8|170.7|179.0|08.6 - the race.
03|00632|02:55.2|02:18.6|151.6|22.6|150.2|159.0|09.6
04|00142|00:40.4|02:22.2|143.5|22.3|155.9|157.0|09.4
05|00247|01:12.0|02:25.8|128.4|21.6|148.8|151.0|09.5

My pace was 2:14.9 this year.  I did this race in 2015 in similar conditions and my pace was a 2:12.9.  Here is a link.  2015 was my best year at the HOCR.  Comparing the two races, I pushed hard in 2015, with the last 5 minutes above 178 bpm.  My rowing looks very similar.  I am probably about 15 lbs heavier now.  I am ever the optimist and when you put all that together, I come to the conclusion that I can get back to and even exceed where I was in 2015.  As always, it comes down to weight, technique and fitness.

Well, enough for now.  I think I will go do some easy rowing on the dreaded dynamic.

 

 

 

 

 

5 x 1500 / 5′ (ish)

Well, I guess it makes sense to look at my training plan.  I was so sure that I was supposed to do a 5 x 1500 today, that I didn’t bother to look.  Afterwards, I saw that, in fact, I was supposed to do a 4 x 2k.  Oh well, it was a hell of a workout.

It was a nice morning.  Grey skies, a bit misty, but around 60F.  There was a light and variable headwind heading up river.  I passed a few boats as I headed out and they were heading in.  I had the river to myself.  With the high level of the river and the high flow, There is a fair amount of debris.  I scared myself to death when I hit a stick poking up from the water with my oar.  It was only about an inch in diameter, but it must have been attached to a really big submerged log because it nearly took the oar out of my hand.  This happened on the first rep, so I was working hard to spot the stick on the four next reps as it slowly floated downstream on the current.

I am still having issues sleeping and I didn’t feel so great when I got to the river.  It was tiring sweeping he goose crap off the dock.  But once I was in the boat and doing my pick drill, I started feeling a bit better.

I stopped and relaxed and had a drink when I got to the fun part of the river and then I started my first rep.  As usual, I was careful with rate at first. Today, I tried to keep the power on the speedcoach display in the 180 to 190W range.

The first rep was blazing fast.  2:06.4 and 176W.  Thanks to the tail wind and the current, I was flying.  The second rep was a rude shock.  Almost 11W higher average power for an average pace of 2:17.8.  I was a bit more conservative in the third rep, but it was stil pretty damn hard by the last 500m.  The fourth was higher watts than #3, but lower than #2 and it really stung at the end.  Then it was a cruise down the river for the fifth, 16W lower than the second interval.  A bit more fade than I would have liked.  But, I’m happy with my execution on the workout.

          Workout Summary - media/20181009-1340300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13644|83:39.0|03:03.9|115.7|22.8|139.8|178.0|07.2
W-|07540|33:19.0|02:12.6|176.4|26.3|161.1|178.0|08.6
R-|06111|50:20.0|04:07.2|075.6|20.5|125.7|178.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00111|00:32.0|02:23.6|117.6|18.7|116.9|122.0|11.2
02|01496|06:18.2|02:06.4|175.9|26.1|155.3|167.0|09.1
03|01471|06:45.3|02:17.8|186.5|26.7|163.3|175.0|08.1
04|01514|06:28.4|02:08.3|173.5|26.0|161.0|175.0|09.0
05|01462|06:52.7|02:21.2|179.7|26.8|166.5|178.0|07.9
06|01486|06:22.5|02:08.7|170.5|26.3|162.7|176.0|08.9

Tonight, I fly to Geneva.  I have meetings on Wednesday afternoon and evening, and fly home on Thursday.  If I can find a gym to do a quick taper workout on Thursday morning, that would be a bonus.  Then I will do a quick technique row on Friday.  I race Saturday.

 

 

Drills on the Fives

We came back from the cape last night, and I had a choice to make this morning.

I needed to be at work, showered and ready for a 8 am meeting, so I could either head straight to work and do a 60 to 80 minute steady state session on the erg, or I could do an shorter session on the water.

I decided to row on the water.  Here’s why.

  • With a race this weekend, I want to taper down volume a bit anyway
  • Also because of the race, getting in a technique session this week would be good reinforcement for good mechanics
  • It’s too late to do much to improve my aerobic fitness, so doing just enough to maintain what I have is enough.

It was dark when I got to the boathouse.  Very dark.  And cool,  around 55F.  And there was a noticeable breeze blowing as a headwind when going down stream.  Did I mention it was dark!  With the overcast and the later sunrise, I couldn’t see across the lagoon when I arrived.

By the time I had swept the goose poop off the dock, and got my boat rigged and in the water, the sky was starting to lighten up.  I felt irresponsible that I don’t have working lights though and I was glad that there was no one else on the river today.  I’ve ordered a new pair of lights, hopefully they will be delivered today.

Today’s session was drills on the fives.  4 minutes of steady state, and then 1 minute of a drill.  The drills were

  • Half slide: working on clean releases and blades off the water
  • delayed feather:  Working on releasing on the square, and then feathering without touching water
  • Pause at body over:  Working on keeping my knees downwith my body over and arms extended.
  • Open hands on recovery:  Working on outward pressure against the oarlocks on recovery and clean catches after regripping the oars.

As usual, with this session, I felt like I was rowing better at the end than the beginning.  Today, it was even more the case because the wind seemed to be dying down a during the session and the water was a bit flatter at the end.

I had time for one lap down to the dam and back.  I was pretty surprised at how low my heart rate was today.  My RPE felt like it was in line with this session, but my HR was a good 10 beats lower.

Here is a summary of the steady state bits.  It cuts out the drills and the turns.

          Workout Summary - media/20181008-1700310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08689|46:43.0|02:41.3|116.3|20.0|130.7|143.0|09.3
W-|05153|25:33.0|02:28.8|131.8|20.6|134.5|143.0|09.8
R-|03548|21:11.0|02:59.2|097.6|19.4|126.1|143.0|10.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00365|01:51.0|02:32.1|129.4|18.9|119.8|126.0|10.4
02|00270|01:15.9|02:20.8|134.9|19.7|126.9|131.0|10.8
03|00529|02:39.0|02:30.3|117.0|20.4|135.1|141.0|09.8
04|00887|04:23.3|02:28.4|130.3|21.0|139.2|142.0|09.6
05|00782|03:49.9|02:27.1|136.6|20.4|138.1|143.0|10.0
06|00129|00:38.2|02:27.7|148.6|20.4|134.9|137.0|10.0
07|00256|01:17.2|02:31.1|121.2|20.2|130.0|135.0|09.8
08|00680|03:23.8|02:29.9|132.4|20.9|136.4|142.0|09.6
09|00744|03:44.2|02:30.7|127.1|21.1|137.4|141.0|09.4
10|00179|00:51.6|02:24.1|144.1|19.8|129.7|136.0|10.5
11|00098|00:29.2|02:28.8|142.7|20.4|127.1|131.0|09.9
12|00236|01:10.0|02:28.4|157.3|23.1|131.1|139.0|08.8

Tomorrow:  Last hard workout…5 x 1500 / 5′ target pace 2:15.

T/F/S : A Threshold Sandwich

Thursday – Oct 4 : 70′ Steady State R20

          Workout Summary - media/20181004-1200310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13830|74:54.0|02:42.5|123.4|20.7|144.8|159.0|08.9
W-|13187|65:37.0|02:29.3|132.7|20.2|147.8|159.0|10.0
R-|00650|09:17.0|07:08.7|057.5|24.5|123.4|159.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
05|01254|05:57.9|02:22.7|130.0|19.9|132.2|144.0|10.6
06|02592|11:59.4|02:18.8|136.2|19.8|145.6|155.0|10.9
07|02839|14:42.0|02:35.3|134.2|20.0|149.8|159.0|09.7
08|02758|12:57.1|02:20.9|133.4|20.3|149.2|156.0|10.5
09|03037|16:11.7|02:40.0|129.7|20.2|151.6|157.0|09.3
10|00305|01:40.8|02:45.5|138.9|21.4|153.6|156.0|08.5
11|00370|01:59.1|02:40.8|125.1|23.1|154.6|159.0|08.1

Friday – Oct 5: 2 x 3K Threshold

The goal for today was essentially a Head Race simulation.  Stroke rate around 25.  The goal was to try to keep the pace around 2:15, but it was not to be.  There was a lot of wind which was basically a head wind for the downstream part of the row.  That’s better than the alternative, it would have been very depressing rowing into a head wind and against the current during the second half of the session.

The wind was strong and gusty enough that I took some really bad strokes.  Generally, striking a wave as I was squaring up and catching with one oar skewed.  This was a bit scary at the time, but I was just trying to keep it going.

The hard bit for me is keeping my motivation through the turn.  Today, with a brisk tail wind, it wasn’t so bad.  I kept my mind of clean finishes.

          Workout Summary - media/20181005-1140300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08131|43:02.0|02:38.8|133.9|24.7|150.1|177.0|07.6
W-|05488|25:16.0|02:18.1|164.8|26.2|165.5|177.0|08.3
R-|02645|17:46.0|03:21.6|090.0|22.6|128.2|177.0|07.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02746|12:30.1|02:16.6|166.6|25.9|161.0|169.0|08.5
02|02742|12:46.1|02:19.7|163.1|26.5|169.9|177.0|08.1

So, slower than I would have liked, but considering the wind, I guess it is OK.  I was happy about the sprint at the end.

Saturday, Oct 6: 13km Coastal Row

Today was absolutely beautiful.  The temp was around 60F.  There was a light wind from the northeast, which meant that the water was flat.  The sun was sparkling on the water.  It was amazing.

The only problem I had was a wonky heart rate monitor.  I worked hard, but not too hard.  I think my heart rate was in the high 140s to 150s.

The tide was running pretty fast today.  It was going out, so it was with me at first, then as I turned toward the harbor, it was against me.  Then I turned and rowed with it all the way out past my favorite buoy, then I was rowing right into it for the last section.

Screen Shot 2018-10-06 at 8.28.24 PM

          Workout Summary - media/20181006-191253-Greg Smith 20181006 1249PMo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13357|75:56.0|02:50.6|000.0|20.7|147.0|147.0|08.5
W-|13359|75:56.0|02:50.5|000.0|20.7|147.0|147.0|08.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|147.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00037|01:18.7|17:35.0|000.0|21.3|147.0|147.0|01.3
01|05862|32:53.8|02:48.4|000.0|19.5|147.0|147.0|09.1
02|07059|38:07.7|02:42.0|000.0|21.5|147.0|147.0|08.6
03|00401|03:36.4|04:30.1|000.0|22.9|147.0|147.0|04.9

Tomorrow:  If it’s a nice day, another coastal row.  If not, a steady state erg session.

I’m racing next weekend.  One complication is that I am going to Geneva on Tuesday night and returning on Thursday.  So, it will be a unique kind of a taper.

4 x ( 3 x 3′ / 1′)/2′ – Short Rest Intervals

Cool and wet this morning (and dark!).  After working my way around a few boats on my way out, I had the river entirely to myself.  There was a little bit of a head wind for the down river sections.

The plan was to focus on race rate and slightly higher than race pace / power.  My pace target was to get as close to the 2:13.4 that I averaged for the 2′ interval session that I did last time.  This session is a lot harder.  The last minute lasts a loooong time in each interval.

I also wanted to really work on trying to get my releases to be clean and crisp.

The workout went very well.  I was in control for all the reps.  The high power readings at the end of the 5th and 11th reps are because I finished both of those reps going into the big s-turn and really leaning on the port oar (where my empower oarlock is).

I was working really hard in these reps, but my HR didn’t really max out.

Here’s a bit closer detail on pace and power.  You can see the power is reasonably consistent across all the reps and the upstream and downstream paces vary with the current and wind.

bokeh_plot (17)

It was a fair amount of hard rowing.

          Workout Summary - media/20181003-1200300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13144|74:02.0|02:49.0|117.4|24.2|148.7|176.0|07.3
W-|08088|36:08.0|02:14.1|169.3|26.3|160.9|176.0|08.5
R-|05066|37:55.0|03:44.6|067.9|22.2|137.0|176.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00112|00:31.9|02:21.8|125.3|19.0|125.5|130.0|11.1 - wu
02|00712|03:02.8|02:08.3|169.4|25.9|146.6|160.0|09.0 - downstream
03|00729|03:08.1|02:09.0|171.2|27.1|157.1|167.0|08.6
04|00704|03:02.4|02:09.5|175.5|26.3|159.3|167.0|08.8
05|00629|02:52.6|02:17.2|171.4|26.7|158.0|169.0|08.2 - upstream
06|00648|02:57.0|02:16.6|182.0|26.1|162.8|172.0|08.4
07|00632|02:55.0|02:18.4|163.2|26.7|166.5|174.0|08.1
08|00709|03:06.2|02:11.3|170.4|26.1|158.7|171.0|08.8 - downstream
09|00694|03:02.8|02:11.7|158.8|26.3|167.3|174.0|08.7
10|00673|02:57.0|02:11.5|173.0|26.0|167.7|174.0|08.8
11|00597|02:47.0|02:20.0|164.4|26.2|157.9|171.0|08.2 - upstream
12|00630|02:53.7|02:17.8|181.1|26.9|166.4|175.0|08.1
13|00617|02:52.0|02:19.3|159.1|26.8|169.2|176.0|08.0

So, I was happy with the workout.  Happy enough that I did some comparisons.

First, I wanted to compare today to last week 20×2 session.  Very similar stroke profiles.  Looks like my peak and avg force was higher, which makes sense since my stroke rate was at least 1 spm lower.

Next I took all the hard sessions that I’ve done over the past month and did some box charts.

  • About a 4 sec improvement on pace
  • stroke rate all over the map
  • Power up about 15-20 watts
  • eff drive length about 2-3 deg longer
  • catch angle up about a degree.

Tomorrow:  70′ steady state at r20.

 

Drills on the fives

Misty and cool, very little wind.  The river is still very high and there is a fair amount of flow.

The plan for this morning was a low intensity session, working on technique.  I almost rolled over and went back to sleep.  I felt very tired both muscle fatigue and just sleepy.  The session felt like it was a lot of work.

The drills were:

  • delayed feather
  • half slide
  • pause at body over
  • open hands on recovery

          Workout Summary - media/Greg Smith 20181002 0639AM.csv
--|Total|-Total-|--Avg--|-Avg-|-Avg--|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|-SPM--|-HR--|-HR--|-DPS
--|13802|75:38.9|02:44.4|128.0| 19.5 |135.0|154.0|10.1

It’s getting more and more dark when I launch.  There were a bunch of boats out today, my head was on a swivel to make sure that I didn’t run into anyone.  They were pretty much cleared out by the second lap.

I love this session.  I feel like my balance in the boat is so much better at the end than when I start.  The time also goes by really quickly.

 

Another week on the Head Race training plan

Last post was Sept 25th.  Since then I’ve been consistently training, but struggled with insomnia for much of the week.

I was very sleep deprived when I got home on Saturday morning (9/22).  I slept a few hours that morning.  Then a solid block of 10 hours on Saturday night.  But on Monday night, I fell asleep around 10:30, and woke up at 1:00am.  I was unable to fall back asleep.  Tuesday, a little better.  I slept from 10:30 to 2:00am.  Wednesday, I got maybe 5 hours.  Thursday, I headed down to the cape in the evening, arriving there around 11.  I had some things to do around the house, so I didn’t get to sleep until 12:30.  My daughter and one of my son’s arrived at 3:00am.  I took some work to get back to sleep and I got maybe 3 hours of sleep before I needed to get up for my first meeting.  Finally, Friday night and Saturday night I seemed to get back to more normal sleep patterns.  It sure effects mood and stamina when you don’t get enough sleep.

Despite the sleep issues, I was on the water Tues/Wed/Thur.  I took a rest day on Friday.  And then trained Sat/Sun/Mon.

Wednesday, Sept 26: 60′ Steady State

The plan was to row at about r20 and keep my HR below 150.

         Workout Summary - media/20180926-1900310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12157|65:34.0|02:41.8|116.0|19.0|144.9|158.0|09.7
W-|11571|58:23.0|02:31.4|123.0|19.0|146.5|158.0|10.5
R-|00590|07:11.0|06:05.5|058.6|19.5|132.3|158.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00008|00:01.5|01:32.6|131.6|18.5|091.0|91.0|17.5 --?
02|00009|00:01.5|01:19.8|149.0|19.0|091.0|91.0|19.8 --? 
03|01100|05:21.3|02:26.0|128.6|19.4|135.4|147.0|10.6 - blocked by boats
04|02754|13:05.3|02:22.6|127.1|19.3|147.7|153.0|10.9
05|02729|14:19.6|02:37.5|121.0|18.1|145.4|154.0|10.5
06|01942|09:26.1|02:25.8|120.8|18.4|146.9|155.0|11.2 - cut short for time
07|02615|13:54.7|02:39.6|123.0|19.5|150.5|158.0|09.7
08|00413|02:13.4|02:41.4|109.0|20.7|148.0|156.0|09.0

Thursday, Sept 27: 4 x (5 x 2′ / 1′)/2′ Short Intervals

Plan for Thursday was to use these short intervals to practice working at rates higher than head race rate.  Try to keep my stroke light and work on the release.

Ran out of river in the last interval of the first set.  I really torched the whole first set.  A fair current behind me and a bit of a tail wind.  It looks like I dialed back the power a bit on the upriver trip.  Otherwise, pretty uneventful.

         Workout Summary - media/20180927-1230310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13891|80:10.0|02:53.1|116.6|24.1|147.6|174.0|07.2
W-|08479|37:42.0|02:13.4|171.7|27.3|157.2|174.0|08.2
R-|05430|42:29.0|03:54.8|067.6|21.3|139.0|174.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00460|01:58.5|02:08.7|167.9|26.3|140.2|154.0|08.9
02|00475|02:01.9|02:08.2|183.0|27.5|149.5|159.0|08.5
03|00490|02:04.9|02:07.5|163.7|27.4|155.4|166.0|08.6
04|00476|02:01.3|02:07.3|176.4|27.3|154.7|163.0|08.6
05|00267|01:07.4|02:06.4|194.7|28.4|153.9|161.0|08.4
06|00440|01:58.3|02:14.4|165.7|27.8|150.0|163.0|08.0
07|00428|01:56.1|02:15.5|168.9|27.8|158.4|170.0|08.0
08|00433|01:59.8|02:18.5|189.0|27.0|160.8|169.0|08.0
09|00425|01:55.5|02:15.9|170.5|27.5|163.1|172.0|08.0
10|00439|01:56.7|02:13.0|175.4|27.8|164.3|174.0|08.1
11|00437|01:59.9|02:17.2|168.7|26.5|152.1|168.0|08.3
12|00457|01:59.2|02:10.4|175.7|27.2|160.5|169.0|08.5
13|00427|01:54.9|02:14.5|148.9|27.1|160.7|170.0|08.2
14|00428|01:55.5|02:14.9|179.0|27.0|164.0|172.0|08.2
15|00454|01:55.9|02:07.8|186.5|28.4|162.8|172.0|08.3
16|00430|01:58.0|02:17.1|160.9|27.5|149.9|167.0|08.0
17|00423|01:56.4|02:17.7|161.0|27.2|159.8|169.0|08.0
18|00266|01:13.9|02:19.2|170.1|26.8|158.2|165.0|08.0
19|00420|01:55.8|02:17.8|158.3|27.4|162.5|172.0|08.0
20|00405|01:52.4|02:18.7|178.6|26.7|164.6|173.0|08.1

I was pretty happy with the result.

Friday, 28 Sept:  No Training

Saturday, 29 Sept: 10km threshold on slides

On Saturday, I wanted to hand with the family.  We got ourselves organized and went on a day trip down to Chatham.  While we were there, we had a big lunch.  I was still feeling kind of full when we got back to the house, but I figured that I better go do my thing on the erg in the basement.

The plan was for 40′ of threshold, so another 10K.  It would be useful to compare to the one on slides to the one on the dynamic last weekend.

I started with a 2K warmup.  It felt hard and I felt bloated.

Then I got going.  Target pace was 1:59.

That was brutal.  But frankly more pleasant than the dynamic.

Splits are pretty darned consistent.  I got a bit scared of blowing up around 7k.

         Workout Summary - media/20180929-2250290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:31.0|01:58.6|209.6|25.5|165.9|183.0|09.9
W-|10000|39:31.0|01:58.6|209.6|25.5|165.9|183.0|09.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:53.5|01:56.7|214.5|25.3|137.1|154.0|10.2
01|01000|03:56.1|01:58.0|213.1|25.2|157.0|159.0|10.1
02|01000|03:56.8|01:58.4|211.0|25.4|160.9|162.0|10.0
03|01000|03:57.5|01:58.8|209.1|25.1|163.6|165.0|10.1
04|01000|03:57.6|01:58.8|209.0|25.3|166.1|167.0|10.0
05|01000|03:57.3|01:58.7|209.2|25.1|169.2|171.0|10.1
06|01000|03:57.6|01:58.8|208.6|26.0|172.2|174.0|09.7
07|01000|03:59.5|01:59.7|204.0|25.2|175.1|177.0|09.9
08|01000|04:00.7|02:00.4|200.7|25.1|177.0|178.0|10.0
09|01000|03:55.1|01:57.5|217.6|27.4|179.8|183.0|09.3

So, a very similar row to the dynamic.  Weird how I prefer the feeling of slides so much more, but the performance is not that different.  Here are a few different parameters compared between the two rows.

  • HR: A bit higher on slides.  Basically I was willing to take a bit more pain.
  • Power:  5W more on slides
  • Stroke rate: nearly identical
  • Drive length:  3 cm longer on slides.  Feels about right.
  • Peak force:  Higher on slides.  I was a bit surprised by this.  Since the dynamic feels so much heavier, I expected higher peak force.
  • Avg force:  As expected, about proportional to the watts difference

Sunday, September 30: 90′ bike ride.

My daughter and I went for a bike ride.  The intent was to explore some of the sand roads, but as it turned out, the sand was too loose to make any progress on, so we headed to the roads and went north.  It was just a nice easy ride.

Screen Shot 2018-10-01 at 3.14.28 PM.png

Screen Shot 2018-10-01 at 3.16.14 PM

Monday, 1 October: 5 x 1500 / 5′

Plan was to work on stroke rate around 26, and beat my last 5×1500 pace and power (2:16, 154W).

The downstream intervals were a blast.  The river was flowing reasonably fast, and there was the lightest of tail winds.  Anyway, after I went through the s-turn, and I had about 300 or 400 meters to go, I was rating up and pushing the pace.  On the third and fifth interval, I was seeing the splits drop below 2:00 for the last 5 or so strokes.  It turns out that I was working a little harder on the upstream segments, as measured by power.  I struggle to use power in the boat because of the big turn in the middle.

          Workout Summary - media/20181001-1310300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13634|80:28.0|02:57.1|113.7|22.9|139.8|178.0|07.4
W-|07578|33:51.0|02:14.1|165.0|26.3|158.8|177.0|08.5
R-|06061|46:37.0|03:50.8|076.5|20.4|126.0|177.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00158|00:44.0|02:18.9|117.9|19.2|124.5|129.0|11.3- wu
02|01490|06:31.6|02:11.4|154.4|25.2|153.8|166.0|09.1
03|01438|06:40.9|02:19.4|170.5|26.4|160.0|172.0|08.1
04|01486|06:24.1|02:09.3|167.6|27.0|159.1|175.0|08.6
05|01440|06:45.0|02:20.6|170.1|26.9|163.0|173.0|07.9
06|01565|06:46.1|02:09.7|167.7|26.7|161.7|177.0|08.7

Tomorrow:  80′ of steady state.  Drills on the 5s.