Tag: rate ladder

Monday: UT1 Rate Ladders

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Back in my single, on the Upper Charles in Newton.  I took that picture of a Great Blue Heron on the dock I used.  I saw him as I walked back from putting my boat away.  I see these birds often in the distance as I row, but this was the closest to one that I have gotten.

Weather:  flat water, cool, clear skies, with the sun slowly rising during my session

Plan:

  • 6 minute rate ladders.
    • 3′ @ 20
    • 2′ @ 22
    • 1′ @ 24
  • 4 x (2 x 6’/no rest) / 1′ rest (to turn the boat)
  • Pace target:  No real target, but I wanted to see faster paces with higher rates
  • HR Target:  None, but I was hoping that most of the session would be UT1.  I was OK with going higher to focus on technique.
  • Technique:  Work on level arm draw, avoid rowing “over the barrel”.  Work on crisper finishes and faster hands away.

I didn’t even bother to put on the speedcoach today, I just used RIM on my phone.  Here’s the data as processed by rowsandall.com.  You can see that this was a bit harder work than most of my endurance sessions, with about 20 minutes above the top end of the UT1 band.

One of the cool tools that has been developed on the site is an ability to examine how different parameters in the data are related to each other.  For example, in a rate ladder workout, one of the interesting relationships is pace versus stroke rate.  The site also has a very useful interval editor so you can exclude strokes taken during warmup, rests and cool down.  Here is a plot of pace versus stroke rate.

bokeh_plot-2

You can see from the data that there are more strokes at 20spm than 22 and 24.  You can also see that there is a pretty wide variance of paces at each stroke rate.  That’s totally expected because of wind, current, effort, and steering.  But the interesting thing is trend of the centers of the cloud.

With the interval editor, you can also get accurate values for average pace, rate, dps and HR for each of the define intervals.

Workout Summary - media/20161024-152030-77825o.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|11964|62:00.0|02:35.5|20.6|148.3|167.0|09.3
W-|10087|48:00.0|02:22.8|21.4|153.9|167.0|09.8
R-|03307|22:00.0|03:19.6|18.8|142.8|167.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
02|02580|12:00.0|02:19.6|21.5|146.7|159.0|10.0
03|02478|12:00.0|02:25.3|21.4|154.0|162.0|09.6
04|02546|12:00.0|02:21.4|21.4|156.5|165.0|09.9
05|02483|12:00.0|02:25.0|21.5|158.5|167.0|09.6

This is pretty new functionality, so I checked it with an excel workbook that I have that does the same kind of processing.

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
 | 00:00.0 | 01418 | 08:00 | 2:49.3 | 17.9 | 115.6 | 09.9 | warming up
 | 08:00.0 | 02577 | 11:59 | 2:19.5 | 21.5 | 146.7 | 10.0 | 1
 | 19:59.0 | 00108 | 01:00 | 4:37.8 | 20.4 | 149.2 | 05.3 | 
 | 20:59.0 | 02479 | 12:00 | 2:25.2 | 21.4 | 154.0 | 09.6 | 2
 | 32:59.0 | 00107 | 01:00 | 4:40.4 | 21.5 | 153.4 | 05.0 | 
 | 33:59.0 | 02549 | 12:00 | 2:21.2 | 21.4 | 156.5 | 09.9 | 3
 | 45:59.0 | 00086 | 01:00 | 5:48.8 | 20.7 | 152.5 | 04.2 | 
 | 46:59.0 | 02487 | 12:01 | 2:25.0 | 21.5 | 158.4 | 09.6 | 4
 | 59:00.0 | 01456 | 08:00 | 2:44.8 | 18.8 | 146.1 | 09.7 | cool down

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
 | 00:00.0 | 01418 | 08:00 | 2:49.3 | 17.9 | 115.6 | 09.9 | warmup
 | 00:00.0 | 00301 | 03:00 | 4:59.0 | 20.8 | 151.7 | 04.8 | rest
 | 00:00.0 | 01456 | 08:00 | 2:44.8 | 18.8 | 146.1 | 09.7 | cool down
 | 00:00.0 | 10092 | 48:00 | 2:22.7 | 21.4 | 153.9 | 09.8 | Main set

It looks like it matches up really well.  In order to do similar analysis to the SPM vs pace with a spreadsheet, I need to slice the data into little mini intervals, one for each stroke rate and summarize it that way.  Here’s what that looks like.

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
 | 00:00.0 | 01418 | 08:00 | 2:49.3 | 17.9 | 115.6 | 09.9 | warming up
 | 08:00.0 | 00638 | 03:00 | 2:21.1 | 20.1 | 138.4 | 10.6 | r20
 | 11:00.0 | 00427 | 01:59 | 2:19.3 | 22.3 | 145.7 | 09.7 | r22
 | 12:59.0 | 00224 | 01:01 | 2:16.2 | 24.2 | 150.8 | 09.1 | r24
 | 14:00.0 | 00626 | 02:59 | 2:23.0 | 19.8 | 147.5 | 10.6 | r20
 | 16:59.0 | 00443 | 02:01 | 2:16.6 | 22.6 | 151.6 | 09.7 | r22
 | 19:00.0 | 00219 | 00:59 | 2:14.7 | 23.8 | 157.3 | 09.4 | r24
 | 19:59.0 | 00108 | 01:00 | 4:37.8 | 20.4 | 149.2 | 05.3 | turn
 | 20:59.0 | 00625 | 03:01 | 2:24.8 | 20.3 | 147.8 | 10.2 | r20
 | 24:00.0 | 00414 | 01:59 | 2:23.7 | 22.2 | 155.2 | 09.4 | r22
 | 25:59.0 | 00220 | 01:01 | 2:18.6 | 23.2 | 158.4 | 09.3 | r24
 | 27:00.0 | 00594 | 03:00 | 2:31.5 | 20.0 | 153.5 | 09.9 | r20
 | 30:00.0 | 00417 | 02:00 | 2:23.9 | 22.4 | 157.3 | 09.3 | r22
 | 32:00.0 | 00209 | 00:59 | 2:21.1 | 23.9 | 161.3 | 08.9 | r24
 | 32:59.0 | 00107 | 01:00 | 4:40.4 | 21.5 | 153.4 | 05.0 | turn
 | 33:59.0 | 00637 | 03:00 | 2:21.3 | 19.9 | 149.9 | 10.7 | r20
 | 36:59.0 | 00418 | 02:00 | 2:23.5 | 22.3 | 157.2 | 09.4 | r22
 | 38:59.0 | 00226 | 01:01 | 2:15.0 | 23.5 | 161.2 | 09.5 | r24
 | 40:00.0 | 00615 | 03:00 | 2:26.3 | 19.9 | 156.6 | 10.3 | r20
 | 43:00.0 | 00437 | 02:00 | 2:17.3 | 22.5 | 159.2 | 09.7 | r22
 | 45:00.0 | 00216 | 00:59 | 2:16.6 | 24.8 | 164.0 | 08.9 | r24
 | 45:59.0 | 00086 | 01:00 | 5:48.8 | 20.7 | 152.5 | 04.2 | turn
 | 46:59.0 | 00613 | 03:00 | 2:26.8 | 20.3 | 152.9 | 10.1 | r20
 | 49:59.0 | 00419 | 02:00 | 2:23.2 | 22.3 | 159.2 | 09.4 | r22
 | 51:59.0 | 00222 | 01:01 | 2:17.4 | 23.3 | 162.3 | 09.4 | r24
 | 53:00.0 | 00593 | 03:00 | 2:31.8 | 19.8 | 157.7 | 10.0 | r20
 | 56:00.0 | 00419 | 01:59 | 2:22.0 | 22.5 | 161.4 | 09.4 | r22
 | 57:59.0 | 00221 | 01:01 | 2:18.0 | 24.8 | 165.9 | 08.8 | r24
 | 59:00.0 | 01456 | 08:00 | 2:44.8 | 18.8 | 146.1 | 09.7 | cool down

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
 | 00:00.0 | 01418 | 08:00 | 2:49.3 | 17.9 | 115.6 | 09.9 | warmup
 | 00:00.0 | 00301 | 03:00 | 4:59.0 | 20.8 | 151.7 | 04.8 | rest
 | 00:00.0 | 01456 | 08:00 | 2:44.8 | 18.8 | 146.1 | 09.7 | cool down
 | 00:00.0 | 04941 | 24:00 | 2:25.7 | 20.0 | 150.5 | 10.3 | r20
 | 00:00.0 | 03394 | 15:58 | 2:21.1 | 22.4 | 155.9 | 09.5 | r22
 | 00:00.0 | 01757 | 08:02 | 2:17.2 | 23.9 | 160.1 | 09.1 | r24

Looking at the average paces, compared to the SPM vs pace plot, it appears that the 20 and 22 spm averages line up pretty well with the visual center of the data point clouds.  For 24 spm, it looks like the average is a bit slower than the center of the cloud.

Anyway, it was an amusing way to look at the data.  And it was a very fun workout.

Tomorrow:  The schedule calls for 5 x 1500m / 5′ rest.  Who am I to argue with that.  Pace target is 2:15.

 

Monday: Steady State Rate Ladders

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Weather: broken overcast.  Warm and humid.  Light wind from the W.  This was a headwind going up river, but not much of a factor, maybe 4 seconds on pace.

Screen Shot 2016-08-29 at 11.31.23 AM

Plan:

  • Rate ladders
    • 4′ at 18
    • 3′ at 20
    • 2′ at 22
    • 1′ at 24
  • Pace targets:  2:30 for r18, and faster with higher rate, maybe 3 sec for each step.
  • HR:  Cap at 155

Screen Shot 2016-08-29 at 11.32.16 AM.png

Tabulated pace and rate data from the Speedcoach.  This let’s me break it down by rate.  I blocked the 1 minute chunks around each turn around to get a better estimate of actual pace.  I finished with the ladders at 1:01, and then rowed with square blades back to the dock as my cool down.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00000_|_1186_|_06:45_|_2:50.9_|_123___|_18.2_|_09.6_|_120___|_warmup
01186_|_0821_|_04:01_|_2:26.7_|_074___|_18.4_|_11.1_|_132___|_18
02007_|_0608_|_02:58_|_2:26.3_|_060___|_20.2_|_10.1_|_142___|_20
02615_|_0438_|_02:05_|_2:22.8_|_046___|_22.1_|_09.5_|_148___|_22
03053_|_0218_|_00:59_|_2:16.5_|_024___|_24.2_|_09.1_|_152___|_24
03271_|_0590_|_02:56_|_2:29.3_|_054___|_18.4_|_10.9_|_147___|_18
03861_|_0193_|_01:01_|_2:36.7_|_017___|_16.9_|_11.4_|_134___|_turn
04054_|_0603_|_03:02_|_2:30.5_|_062___|_20.5_|_09.7_|_143___|_20
04657_|_0400_|_01:59_|_2:28.5_|_044___|_22.2_|_09.1_|_148___|_22
05057_|_0212_|_01:01_|_2:23.2_|_024___|_23.7_|_08.8_|_152___|_24
05269_|_0769_|_03:58_|_2:34.7_|_074___|_18.7_|_10.4_|_147___|_18
06038_|_0612_|_03:02_|_2:28.9_|_062___|_20.4_|_09.9_|_149___|_20
06650_|_0174_|_01:02_|_2:59.0_|_018___|_17.3_|_09.7_|_120___|_turn
06824_|_0208_|_00:58_|_2:20.1_|_022___|_22.6_|_09.5_|_140___|_22
07032_|_0220_|_01:00_|_2:16.6_|_024___|_24.0_|_09.2_|_149___|_24
07252_|_0813_|_04:01_|_2:28.5_|_074___|_18.4_|_11.0_|_146___|_18
08065_|_0609_|_02:58_|_2:25.9_|_060___|_20.3_|_10.2_|_150___|_20
08674_|_0417_|_01:58_|_2:22.0_|_044___|_22.3_|_09.5_|_154___|_22
09091_|_0222_|_01:00_|_2:16.0_|_024___|_23.8_|_09.3_|_157___|_24
09313_|_0186_|_01:01_|_2:42.9_|_017___|_16.8_|_10.9_|_149___|_turn
09499_|_0580_|_03:02_|_2:37.0_|_056___|_18.5_|_10.4_|_142___|_18
10079_|_0583_|_02:57_|_2:31.7_|_060___|_20.4_|_09.7_|_151___|_20
10662_|_0419_|_02:04_|_2:28.3_|_046___|_22.2_|_09.1_|_155___|_22
11081_|_0211_|_00:59_|_2:20.0_|_024___|_24.4_|_08.8_|_158___|_24
11292_|_0774_|_03:58_|_2:33.5_|_074___|_18.7_|_10.5_|_155___|_18
12066_|_1357_|_08:28_|_3:07.2_|_169___|_20.0_|_08.0_|_132___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01186_|_06:45_|_2:50.9_|_123___|_18.2_|_09.6_|_120___|_warmup
00553_|_03:03_|_2:45.8_|_052___|_17.0_|_10.6_|_134___|_rest meters
01357_|_08:28_|_3:07.2_|_169___|_20.0_|_08.0_|_132___|_cool down

04347_|_21:56_|_2:31.4_|_406___|_18.5_|_10.7_|_145___|_r18
03015_|_14:56_|_2:28.6_|_304___|_20.4_|_09.9_|_147___|_r20
01882_|_09:05_|_2:24.8_|_202___|_22.2_|_09.3_|_150___|_r22
01083_|_05:00_|_2:18.4_|_120___|_24.0_|_09.0_|_154___|_r24
10327_|_50:57_|_2:28.0_|_1032___|_20.3_|_10.0_|_147___|_main set

So, a bit slower for the r18 than I would have liked.  About 3 seconds faster for r20.  3.8 seconds going from r20 to r22 and 6.4 seconds faster going from R22 to R24!  Interesting to see the HR following the rates too.

Here’s the view of the workout from the TCX data collected by RIM and process by rowsandall.com

Tomorrow:  Long Intervals – 4 x 2500 / 5′ rest.  rate target r26.

 

 

Tuesday: Rate Ladders in a 2x

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I had an appointment to have my car serviced this morning and the dealership is out near Lake Quinsigamond in Shrewsbury.  I dropped my friend Joe a note yesterday to find out if he would be interested in taking out a double this morning for a row before I dropped off my car.  He was.  So we met at the lake around 5:45 and took out a nice Vespoli double that we have.

Joe is recovering from a surgical repair of a torn biceps tendon.  He missed all of last season, but this season he is starting to get back to his old form.  We put our names in the draw for the masters double event at the HOCR.  Today was the first time we’ve been out in a double for about 2 years.  We decided to do some rate ladders to work on our timing and try to match up our techniques a bit.

Plan:

  • Rate Ladders: 4′ @ 18, 3′ @ 20, 2′ @ 22, 1′ @ 24
  • Short rests at the south and north ends of the lake.

Weather:  Cloudy, some light rain, warm around 70F.  Wind was from the south at 3 to 5 mph. (1.8 to 2.2 m/s)  The boat felt a lot heavier rowing south than it did rowing north.

Screen Shot 2016-06-28 at 8.06.12 AM

We started out from just north of the rt 9 bridge and headed south.  The first ladder started at 2 minutes.  We hit the south end of the lake at the end of the r20 section of the second ladder and turned around to finish the r22 and r24 sections.  Rowing north was a treat.  The boat felt light and I felt like our timing was working better.  One challenge we have to work on is that Joe and I seem to want the boat to lean in slightly different directions.  I always feel like the boat is leaning a bit to port.  Another thing to work on is finishes.  I noticed that my finishes were sloppier in a double than in the single, I imagine because the stroke is a bit quicker.

We finished the 3rd ladder about 1000m south of the route 9 bridge and continued into the fourth.  By the time we got to the r24 part of the fourth interval, I felt like we were rowing pretty well together and I called that we would go keep pushing the rate up.  I heard the reaction, I was hoping for from Joe in the bow…”Alright!”.  So, a minute at 26 felt great.  Then up to 28.  This started to be a bit more ragged, but still good fun.  Then finally to 30.  This was pretty nasty rowing, and not really any faster than the r28 bit.  I don’t know about Joe, but I was feeling pretty winded by the time we were into the r30.  We finished the r30 section right before we got to the I290 bridge and paddled it out to the north end of the lake.

There is just about 3K from the north end of the lake to the boathouse.  We decided to do 20 strokes on / 20 strokes off until we had about 500m to go and then finish hard…just in case there was anyone at the boathouse to impress :-).

With about 700m to go, I brought up the rate and with 500m to go we went to full pressure at r28 and I started counting strokes to the finish.

I really enjoyed that.  From a pure training effectiveness perspective, I probably should have kept the intensity a little lower, but I think it was good to work on technique at higher rates, and it was fun.

Looking at the biorow data, the wind would have slowed the pace down about 9 seconds going south and sped us up about 7 seconds going north.

Tomorrow:  Back in the single.  Race prep.  Standing starts, 15 strokes, 1′ rests over and over.

 

 

 

Monday: Steady State r18/r20

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Weather:  Sunny and beautiful.  Light wind, around 2mph which was gusty and gained a bit of strength during the session, ending at around 5mph.  It was a headwind going up river and it sure felt a lot heavier rowing that direction.

Plan:

  • Steady State Rate Ladders
  • alternate 2′ @ 18 / 2′ @ 20
  • 1′ rests at the ends of the river (roughly every 15 minutes)
  • Heart Rate Cap: 155, try to stay well below the cap
  • Technique:  Long reach, clean finishes, good balance

Screen Shot 2016-06-27 at 12.15.10 PM

I enjoyed the workout.  It was good to have my speedcoach back.  I missed getting pace feedback on a stroke by stroke basis.  My first trip down the river, I was delighted by how light the boat felt.  I was also pretty happy with the pace I was seeing.  When I finally turned around at the Waltham end of the river, I noticed that there was actually a light tailwind helping me along for the first 20 minutes.  Rowing back into it was a very different experience.  I tried to row by effort and allowed the pace to float up.  It was tough to judge because the feel of the stroke was very different, much heavier.

But, it was a very nice workout.  And I managed to keep my HR in the right place and work a lot on finishes and balance.

Lots of split data, now that I have my happy speedcoach back.  The only interesting bit is the totals for r18 and r20.  r18 pace was 2:33, r20 pace was 2:28.  I’d like to see those about 3 seconds faster than that, but when you include the starting, stopping, and head wind, I’m OK with it.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00006_|_1152_|_06:49_|_2:57.6_|_121___|_17.7_|_09.5_|_115___|_warmup
01158_|_0396_|_01:58_|_2:28.7_|_036___|_18.3_|_11.0_|_131___|_18
01554_|_0436_|_02:05_|_2:23.6_|_042___|_20.1_|_10.4_|_140___|_20
01990_|_0395_|_01:58_|_2:28.9_|_036___|_18.4_|_11.0_|_140___|_18
02385_|_0408_|_01:58_|_2:24.1_|_040___|_20.4_|_10.2_|_144___|_20
02793_|_0401_|_02:00_|_2:29.3_|_036___|_18.0_|_11.1_|_141___|_18
03194_|_0432_|_02:04_|_2:24.1_|_042___|_20.2_|_10.3_|_144___|_20
03626_|_0394_|_02:01_|_2:33.2_|_035___|_17.4_|_11.3_|_142___|_18
04020_|_0399_|_01:58_|_2:28.2_|_040___|_20.3_|_10.0_|_136___|_20
04419_|_0399_|_02:02_|_2:33.1_|_038___|_18.7_|_10.5_|_145___|_18
04818_|_0401_|_01:58_|_2:26.6_|_040___|_20.4_|_10.0_|_146___|_20
05219_|_0389_|_01:59_|_2:33.0_|_036___|_18.2_|_10.8_|_146___|_18
05608_|_0396_|_01:59_|_2:30.0_|_040___|_20.2_|_09.9_|_148___|_20
06004_|_0396_|_02:04_|_2:36.1_|_038___|_18.4_|_10.4_|_149___|_18
06400_|_0378_|_01:56_|_2:33.7_|_040___|_20.7_|_09.5_|_152___|_20
06778_|_0148_|_01:02_|_3:30.8_|_011___|_10.6_|_13.5_|_117___|_r
06926_|_0392_|_01:57_|_2:29.5_|_036___|_18.4_|_10.9_|_130___|_18
07318_|_0423_|_02:01_|_2:22.6_|_040___|_19.9_|_10.6_|_146___|_20
07741_|_0403_|_02:00_|_2:29.5_|_036___|_17.9_|_11.2_|_145___|_18
08144_|_0415_|_02:00_|_2:24.6_|_040___|_20.0_|_10.4_|_148___|_20
08559_|_0399_|_02:00_|_2:30.0_|_036___|_18.0_|_11.1_|_147___|_18
08958_|_0436_|_02:04_|_2:22.2_|_042___|_20.3_|_10.4_|_149___|_20
09394_|_0374_|_01:59_|_2:38.8_|_032___|_16.2_|_11.7_|_148___|_18
09768_|_0380_|_02:00_|_2:38.6_|_040___|_19.9_|_09.5_|_139___|_20
10148_|_0376_|_01:58_|_2:37.0_|_036___|_18.3_|_10.4_|_149___|_18
10524_|_0377_|_01:58_|_2:36.2_|_040___|_20.4_|_09.4_|_150___|_20
10901_|_0389_|_02:05_|_2:40.3_|_038___|_18.3_|_10.2_|_150___|_18
11290_|_0392_|_01:59_|_2:31.3_|_040___|_20.2_|_09.8_|_150___|_20
11682_|_0383_|_01:59_|_2:35.4_|_036___|_18.2_|_10.6_|_151___|_18
12065_|_0387_|_01:57_|_2:31.8_|_040___|_20.4_|_09.7_|_154___|_20
12452_|_0399_|_02:05_|_2:36.4_|_038___|_18.3_|_10.5_|_151___|_18
12851_|_1040_|_06:09_|_2:57.3_|_119___|_19.4_|_08.7_|_140___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01152_|_06:49_|_2:57.6_|_121___|_17.7_|_09.5_|_115___|_warmup
00148_|_01:02_|_3:30.8_|_011___|_10.6_|_13.5_|_117___|_rest meters
01040_|_06:09_|_2:57.3_|_119___|_19.4_|_08.7_|_140___|_cool down
05885_|_30:03_|_2:33.2_|_543___|_18.1_|_10.8_|_144___|_r18
05660_|_27:57_|_2:28.2_|_566___|_20.2_|_10.0_|_146___|_r20
11545_|_58:01_|_2:30.7_|_1109___|_19.1_|_10.4_|_145___|_main set

Just for fun, so you can see the difference between speedcoach and Crewnerd data.  Here is the same session, both plotted on rowsandall.com.

First is Speedcoach.  I was setup to log data every second stroke.  One key difference is that no data is logged when I am turning, so the rests disappear.  The second is from Crewnerd.

 

 

Tomorrow:  A rare midweek row out on Quinsig.  Another low intensity session.  I think this one will be technique oriented.  Probably 2′ SBR, 2′ Alternating, 2′ r20.

Wednesday: Steady State Rate Ladders

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Weather: Sunny, 70F, light shifty wind from the WNW about 2-4 mph.  Wind was not really a factor, but slowed me down at times.

Plan:

  • 6′ Rate Ladders
  • 3′ @ 17 / 2′ @ 19 / 1′ @ 21
  • 1′ rests when I turned at the ends of the river.
  • Technique Notes:  Keep the drive smooth.  Get the blades off the water.

Screen Shot 2016-06-15 at 9.22.44 AM

Notice the purple box?  If you look over to the right hand side at the speed scale, it indicates that I was going 4600 km/h.  Pretty nice acceleration, eh?

What actually happened was the Dual XGPS160 unit and it took me a little while to notice.  The interesting thing is that the pace and distance seemed to update for a while after the point where the straight line started.  I thought it was only about 30 seconds or so where I saw the pace and distance frozen before I stopped and cycled power on the unit, but the data is missing for nearly 9 minutes.  Some weird s**t going on here.

Cycling the power made everything happy again.

Today was a day of mishaps.  On my last trip down the river,  Was trying to squeeze in the end of a ladder and I pushed it too far.  There is a cable across the river with big orange floats (about 18″ in diameter) strung on it.  I put on the brakes, and tried to turn, but managed to get my bow and starboard oar blade under the cable between two floats, and my boat basically parallel to the float line.  What ensued was an ungainly display of backing and forthing and turning and wobbling as I tried to get my bow extracted, my boat turned around and get myself clear.  It was an ugly demonstration of what not to do in a boat.

After that, I finished the journey up river and was approaching the dock.  There are a few challenges to deal with.  First, there was a bit of cross wind.  No big deal.  Second, there is an underwater propeller under one side of the dock that is artificially creating a current to try to keep area by the dock clear of weeds.  Also no big deal if you approach the other side of the dock.  Third, is the weeds themselves.  They are floating in great clumps right now.  This was the cause of my downfall today.  I was aiming to put my bow about a foot away from the side of the dock, so I would come in on the port side of the boat.  But when I was about 6 feet from the dock, my port oar caught a great hunk of weed, and turned my bow to the port side.

With a small bump, I hit the end of the dock.  No big deal, right.  The bow ball is there, right?  Well, on this specific dock, there is a 4″ wide gap between the board along the side of the dock and the one on the end of the dock, and my bow hit that gap with extraordinary precision, and the bow became wedged between the two bits of wood.  I had to back the boat with a fair amount of pressure to get it free, and it took a couple of strokes to do it.

Between those strokes, I was processing what the hell I would do if I couldn’t get it free.  I guess, jump out and swim.  That would have been pretty damn humiliating!  I’m glad it didn’t come to that.  There was no damage to the boat.  In the future, I will approach the dock with less speed and more paranoia.

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Tomorrow:  8 x 750 / 4′ rest.

 

Wednesday: Rate Ladders

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Gorgeous day.  Mid 60s, dry, wind from the NNE 5mph with gusts to 10mph.  This was a head wind going down river.

The plan was rate ladders.  4′ @ 18, 3′ @ 20, 2′ @ 22, 1′ @ 24.  I planned to do single ladders and rest a  minute or two and turn the boat around.  This would take me from the start of the 2K stretch (including the s-turn) to the end of it.  I was hoping to do 6 full ladders for a nice long workout.

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I did some square blade rowing from the dock out past the cut.  And then started the first ladder.  From the HR data, I am obviously pushing too hard at all the rates, but the paces were so depressingly slow, it was hard to lighten up and see the pace slow down past the 2:40 mark.  I hope that I can blame this on the boat, or else, I’ve managed to lose about 5 to 10 seconds of pace from last season.  If being on the water wasn’t such a treat, it could get depressing.  But, as much as I could, I just focused on trying to take good strokes, get my blades off the water on recovery and keep the pressure on.

Back to excel plots today because the ones generated from the TCX data have ugly plateaus at the peak HRs when I stopped rowing for minute or so.  The excel plots derived from the CSV data blank out data that doesn’t have strokes with it.

Now, I am it the airport heading to Chicago.  I return to Boston Thursday night.

Tomorrow:  Either a run or a fitness center biathlon.

 

Wednesday: SS Rate Ladders, 1x

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Weather:  Perfect!  60F, dry, almost no wind.

Plan:

  • Rate ladders: 3′ @ 18, 2′ @ 20, 1′ @ 22
  • As many I could do in the time I had which was about an hour.
  • HR cap below 160.  I really should be capping at 155, but it just feels too slow!

I launched a bit late.  Yesterday, after I finished my main set and I was rowing back to the dock, I noticed that my starboard oarlock felt funny.  When I started to drive, it felt like it was giving a little bit at first, so there was a Ka-lunk at the start of the drive.  I had not noticed it before the workout.  When I got back to the dock, I noticed that the oarlock had more “play” fore and aft than the port oarlock.  I decided to try to swap out the oarlocks, or at least the bushings this morning.

I gave it a try, but I discovered that removing the oarlocks on this old Peinert would have required essentially completely disassembling the outboard end of the rigger.  I decided to just tighten up the nuts and go rowing, and try to fix the oarlocks on another day when I had more time.  With the nuts tightened, I could still feel a little thunk on the starboard oar, but it was a lot better.  It will need to be fixed though.  I don’t think this boat has been rowed hard for a very long time.

Anyway, by the time I got on the water, it was around 6:40.  I needed to be back on the dock by 7:50 to let the guy who owned the boat has his turn.  So I rowed down to the moody street dam, and decided to turn around again at exactly 7:15, since that would get me back right on time.  I had just gotten back through the s-turn and had just completed a ladder at 7:15, so I spun and headed back to the dam.  Then I rowed home.

Right before the cut, I passed by the coach of the LaSalle Crew.  They row in the afternoons, so I don’t generally see them on the river.  He gets in his own training in the mornings so we cross paths every now and then.  I was glad to see him, because there are big doings going on at my old club house about 1km upriver from where I keep my boat.  This year a high school crew from Nobles has moved in with a bunch of 4+s, and launches, and then later this summer, the biggest rowing organization in the area, Community Rowing, is going to be opening a satellite location at that boat house.  There is talk that they could be bringing up to 20 boats out here.  I think that this is great!  I would probably keep my boat where it is, but if there is a group of rowers from CRI here, then I might be able to find some folks to train with in the mornings and maybe get into some bigger boats for more racing action.  I’m going to reach out and see if I can find out what the story is.

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Anyway, back to the rowing.  I was sluggish and slow today, and I didn’t feel like I was rowing all that well.  But it was hard to be glum about it on such a sterling morning.

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Now I am on a plane down to Austin for some meetings on Thursday.  I fly home on Friday.  I will probably try to find myself a crossfit box for tomorrow morning, and just do some steady state rowing.  Hopefully, I can squeeze in a quick 10K on Friday after I get home.

This weekend, I’m not sure what will happen.  I fly out on Sunday for another trip, so I have lots to get done on Saturday.

Monday:14K OTW rate ladders

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Partly cloud.  Temps started in the mid-40s but climbed rapidly.  By the time I finished, it was nearly 60F.  Winds were light at first, but built through the session and for most of the time, the wind was out of the west at about 10mph with gusts to 15mph.  It was a nasty headwind going up river.

The plan was steady state rate ladders.  3′ @ 18, 2′ @ 20, 1′ @ 22 over and over again.  Breaks at the ends of the river, but just long enough to turn the boat around.  I am still not happy with my boat speed, but I am setting the boat OK.  The main issue is not being able to really get out over the footstretcher without hitting the stops on the slide.  My finishes are still rough, but improving.

Today, rowing into the headwind was very heavy work. You can see the 20 second difference in pace and higher heart rates.  The good thing about the river was that even with the wind, there was basically no chop.  It just felt like I was dragging a bucket!

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I worked a little bit harder than I should have for an ideal endurance session, but only a little bit.

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Tomorrow:  I have an early meeting, so I plan to do a session around noontime.  I’m thinking that I might take a shot at this month’s CTC.

 

 

Monday: Steady State Rate Ladders (16/18/20)

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Nice morning. Light N wind about 5mph.  A headwind heading down river.

Plan:

  1. 4 x (1000m @ 16, 1000m @ 18, 1000m @ 20) / 1′ rest
  2. No pace target
  3. HR Cap : 150 (75% HRR)

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Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1080_|_06:42_|_3:06.1_|_108___|_16.1_|_10.0_|_110___|_w
01100_|_0900_|_04:38_|_2:34.4_|_079___|_17.1_|_11.4_|_130___|_16
02000_|_1000_|_04:58_|_2:29.1_|_090___|_18.1_|_11.1_|_138___|_18
03000_|_1000_|_04:47_|_2:23.5_|_098___|_20.5_|_10.2_|_145___|_20
04000_|_0100_|_00:37_|_3:04.5_|_009___|_14.6_|_11.1_|_119___|_r
04100_|_1000_|_04:55_|_2:27.7_|_082___|_16.7_|_12.2_|_135___|_16
05100_|_1000_|_04:51_|_2:25.6_|_089___|_18.3_|_11.2_|_141___|_18
06100_|_0940_|_04:24_|_2:20.4_|_090___|_20.5_|_10.4_|_149___|_20
07040_|_0060_|_00:25_|_3:26.7_|_006___|_14.5_|_10.0_|_118___|_r
07100_|_1000_|_05:12_|_2:35.8_|_087___|_16.8_|_11.5_|_133___|_16
08100_|_1000_|_05:00_|_2:29.8_|_093___|_18.6_|_10.8_|_141___|_18
09100_|_0900_|_04:21_|_2:24.9_|_089___|_20.5_|_10.1_|_148___|_20
10000_|_0060_|_00:28_|_3:51.7_|_007___|_15.1_|_08.6_|_113___|_r
10060_|_1000_|_05:04_|_2:31.8_|_085___|_16.8_|_11.8_|_131___|_16
11060_|_1000_|_04:51_|_2:25.4_|_091___|_18.8_|_11.0_|_141___|_18
12060_|_1000_|_04:43_|_2:21.4_|_097___|_20.6_|_10.3_|_148___|_20
13060_|_1060_|_05:29_|_2:35.2_|_110___|_20.1_|_09.6_|_136___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01080_|_06:42_|_3:06.1_|_108___|_16.1_|_10.0_|_110___|_warmup

03900_|_19:48_|_2:32.4_|_333___|_16.8_|_11.7_|_132___|_r16
04000_|_19:40_|_2:27.5_|_363___|_18.5_|_11.0_|_140___|_r18
03840_|_18:14_|_2:22.5_|_374___|_20.5_|_10.3_|_147___|_r20
11740_|_57:43_|_2:27.5_|_1070___|_18.5_|_11.0_|_140___|_main set

00220_|_01:30_|_3:23.4_|_022___|_14.7_|_10.0_|_117___|_rest meters
01060_|_05:29_|_2:35.2_|_110___|_20.1_|_09.6_|_136___|_cool down

Happy with the heart rate and level of effort.  Really just focused on balance and good rowing today.

After the workout, I went to work for half a day, then flew to Munich, where I am now.  I arrived Tuesday morning around 10AM, and straight into a customer meeting.  So, Tuesday is basically a very tired “non-restful rest day”.

Wednesday:  Fun in the fitness center (HR cap at 150)

Monday: Steady State Rate Ladders

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Lovely morning.  light mist on the water.  Low 50s.  No wind.  While I rowed, I spotted a bald eagle.  I saw him last week sitting on a branch.  This morning I saw him flying over the river.  Very impressive.

Plan:

  1. 4 x (1000m @ 16, 1000m @ 18, 750m @ 20) / 1′ rest
  2. No pace target, but I get sad when I go slower than 2:30
  3. HR Cap:  Hard cap at 150

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Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:40_|_2:53.3_|_093___|_16.4_|_10.5_|_117___|_w
01000_|_1000_|_05:04_|_2:31.8_|_083___|_16.4_|_12.0_|_135___|_16
02000_|_1000_|_04:56_|_2:28.2_|_090___|_18.2_|_11.1_|_140___|_18
03000_|_0900_|_04:16_|_2:22.5_|_086___|_20.1_|_10.5_|_148___|_20
03900_|_0100_|_00:37_|_3:05.5_|_008___|_12.9_|_12.5_|_138___|_r
04000_|_1000_|_05:04_|_2:32.1_|_083___|_16.4_|_12.0_|_138___|_16
05000_|_1000_|_04:57_|_2:28.4_|_092___|_18.6_|_10.9_|_147___|_18
06000_|_0740_|_03:35_|_2:25.5_|_072___|_20.1_|_10.3_|_151___|_20
06740_|_0260_|_02:39_|_5:05.0_|_036___|_13.6_|_07.2_|_121___|_r
07000_|_1000_|_05:10_|_2:35.1_|_085___|_16.4_|_11.8_|_132___|_16
08000_|_1000_|_04:56_|_2:27.9_|_091___|_18.5_|_11.0_|_144___|_18
09000_|_0600_|_02:53_|_2:24.1_|_060___|_20.8_|_10.0_|_149___|_20
09600_|_0100_|_00:53_|_4:25.5_|_010___|_11.3_|_10.0_|_116___|_r
09700_|_1000_|_05:11_|_2:35.7_|_085___|_16.4_|_11.8_|_126___|_16
10700_|_1000_|_05:02_|_2:31.1_|_094___|_18.7_|_10.6_|_143___|_18
11700_|_0900_|_04:22_|_2:25.4_|_089___|_20.4_|_10.1_|_150___|_20
12600_|_2480_|_13:55_|_2:48.3_|_243___|_17.5_|_10.2_|_130___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:40_|_2:53.3_|_093___|_16.4_|_10.5_|_117___|_warmup

04000_|_20:29_|_2:33.7_|_336___|_16.4_|_11.9_|_133___|_r16
04000_|_19:51_|_2:28.9_|_367___|_18.5_|_10.9_|_144___|_r18
03140_|_15:06_|_2:24.3_|_307___|_20.3_|_10.2_|_149___|_r20
11140_|_55:27_|_2:29.3_|_1010___|_18.2_|_11.0_|_141___|_

00460_|_04:09_|_4:30.4_|_054___|_13.0_|_08.5_|_122___|_rest meters
02480_|_13:55_|_2:48.3_|_243___|_17.5_|_10.2_|_130___|_cool down

04000_|_20:29_|_2:33.7_|_336___|_16.4_|_11.9_|_133___|_r18
04000_|_19:51_|_2:28.9_|_367___|_18.5_|_10.9_|_144___|_r18
03140_|_15:06_|_2:24.3_|_307___|_20.3_|_10.2_|_149___|_r20
11140_|_55:27_|_2:29.3_|_1010___|_18.2_|_11.0_|_141___|_

Mission accomplished. I was having fun trying to see how fast I could get the splits at r20 while keeping my HR at 150.   A good exercise in efficiency.  And I think the r16 parts could be potentially be counted as “strength endurance”.  The main thing that I am happy about is just respecting the HR cap.

Tomorrow:  last hard session before this Saturday’s race.

5×1500 / 5′ rest (Pace target: 2:10, Rate target 28)