Thursday: October Cross Team Challenge 15 x 1′ /1′ rest

October 23, 20152 Comments

Landlocked due to boat damage. So I decided to substitute my OTW short interval session with an erg based short interval session. The CTC looked like a pretty good match to what I needed to do.

Plan: (erg on slides)

20 minute fletcher style warmup
15 x 1′ /1′ rest
pace target: under 1:40
rate: over 30

That went better than I thought it would. I beat the target and had enough oomph left over to deliver a punishing last rep. I thought I was going to puke, pass out and wet myself at the end of the last rep, so I guess I pushed it hard enough.

This puts me in about the “right” place in terms of team and overall scoring for the CTC. And it was a really good workout.

Friday: Sprint Training – 3 x (5 x 20 strokes @ r32, r34, r36) / 8′ rest

July 4, 2015July 4, 20151 Comment

Weather: Beautiful! mid 70s. Very Sunny. Wind N 5 to 7 mph (Head wind heading down river)

Plan: Sanders high rate workout.

3 sets of 5 20 stroke sprints
- First set: r32, 10 stroke paddle between sprints
- Second set: r34, 15 stroke paddle between sprints
- Third set: r36, 20 stroke paddle between sprints
8 minute rest between sets

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3981_|_21:11_|_2:39.6_|_430___|_20.3_|_09.3_|_143___|_warmup

Set 1 at 32 spm
03994_|_0167_|_00:38_|_1:53.5_|_020___|_31.7_|_08.4_|_155___|_1.1
04161_|_0081_|_00:28_|_2:52.8_|_010___|_21.4_|_08.1_|_164___|_
04242_|_0162_|_00:38_|_1:56.4_|_020___|_31.8_|_08.1_|_168___|_1.2
04404_|_0075_|_00:28_|_3:08.0_|_010___|_21.3_|_07.5_|_169___|_
04479_|_0163_|_00:37_|_1:54.4_|_020___|_32.2_|_08.2_|_172___|_1.3
04642_|_0070_|_00:26_|_3:04.3_|_009___|_20.9_|_07.8_|_173___|_
04712_|_0163_|_00:37_|_1:54.1_|_020___|_32.3_|_08.2_|_174___|_1.4
04875_|_0076_|_00:28_|_3:02.2_|_010___|_21.7_|_07.6_|_174___|_
04951_|_0156_|_00:34_|_1:49.9_|_019___|_33.2_|_08.2_|_175___|_1.5
05126_|_0762_|_04:55_|_3:13.4_|_098___|_20.0_|_07.8_|_136___|_8′ rest

Set 2 at 34 spm
05888_|_0160_|_00:35_|_1:50.0_|_020___|_34.1_|_08.0_|_160___|_ 2.1
06048_|_0118_|_00:42_|_3:00.1_|_015___|_21.2_|_07.9_|_167___|_
06166_|_0166_|_00:37_|_1:50.2_|_020___|_32.8_|_08.3_|_170___|_2.2
06332_|_0107_|_00:42_|_3:17.2_|_015___|_21.3_|_07.1_|_172___|_
06439_|_0167_|_00:37_|_1:50.8_|_020___|_32.4_|_08.4_|_172___|_2.3
06606_|_0111_|_00:42_|_3:10.1_|_015___|_21.3_|_07.4_|_173___|_
06717_|_0150_|_00:34_|_1:52.7_|_019___|_33.7_|_07.9_|_174___|_2.4
06867_|_0055_|_00:18_|_2:46.4_|_005___|_16.4_|_11.0_|_170___|_turn
06922_|_0146_|_00:33_|_1:54.4_|_019___|_34.1_|_07.7_|_172___|_head wind 2.5
07068_|_0881_|_05:12_|_2:57.0_|_102___|_19.6_|_08.6_|_150___|_

set 3 at 36 spm
07949_|_0140_|_00:31_|_1:51.1_|_019___|_36.7_|_07.4_|_158___|_ 3.1
08089_|_0174_|_01:09_|_3:18.6_|_020___|_17.4_|_08.7_|_161___|_
08263_|_0158_|_00:34_|_1:47.6_|_020___|_35.3_|_07.9_|_165___|_3.2
08421_|_0142_|_00:55_|_3:12.3_|_020___|_22.0_|_07.1_|_170___|_
08563_|_0149_|_00:32_|_1:47.4_|_020___|_37.5_|_07.5_|_171___|_3.3
08712_|_0140_|_00:51_|_3:01.8_|_014___|_16.5_|_10.0_|_172___|_quick turn
08852_|_0145_|_00:33_|_1:53.4_|_020___|_36.5_|_07.3_|_172___|_head wind 3.4
08997_|_0159_|_01:04_|_3:22.5_|_022___|_20.5_|_07.2_|_173___|_
09156_|_0136_|_00:30_|_1:51.4_|_019___|_37.6_|_07.2_|_173___|_head wind 3.5
09292_|_3343_|_19:29_|_2:54.8_|_390___|_20.0_|_08.6_|_143___|_Long cool down (ran out of Speedcoach memory, was actually about 6K)
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00811_|_03:04_|_1:53.7_|_099___|_32.2_|_08.2_|_168___|_r32
00789_|_02:56_|_1:51.5_|_098___|_33.4_|_08.1_|_169___|_r34
00728_|_02:40_|_1:50.1_|_098___|_36.7_|_07.4_|_168___|_r36
02328_|_08:41_|_1:51.8_|_295___|_34.0_|_07.9_|_169___|_

03981_|_21:11_|_2:39.6_|_430___|_20.3_|_09.3_|_143___|_warmup
02951_|_18:20_|_3:06.4_|_365___|_19.9_|_08.1_|_155___|_rest meters
03343_|_19:29_|_2:54.8_|_390___|_20.0_|_08.6_|_143___|_cool down

I did the same warmup as Wednesday with 10 stroke bursts at increasing stroke rates. I like it, it is a bit gentler than the Rojabo warmup.

Then into the main set. The first set of 5 was tough. The 10 stroke rests felt very short. I had to extend the rest by a couple strokes before the fourth piece because I needed to get though the bridge. The last 20 felt really good.

The second set, at 34 was on the 1K straight course. The first 3 felt good. I had to steer a bit too much in the 4th, and I had to spin the boat and row the last interval into the head wind. And I had to cut it off at 19 strokes because of a steering error. That was not my best work.

I paddled back to the down stream end of the 1K course to start the third set. The intent for these was to get the rate up as high as I could, keep my stroke nice and light with early, crisp finishes. It took about 10 strokes in the first one to really get the hang of it, but after that I was having fun. The 20 stroke rests seemed nice and long. I turned the boat after the third piece and struggled a bit getting the rate up with the head wind, even though it was pretty light. I think the last one was actually pretty good. I managed to get the split down below 1:50 into the headwind and maintained reasonable form.

After I finished that, I rowed a long cool down, about 5 or 6K.

That worked out much better than I thought it would. I figured I had no chance to get the rate up to 36, but as it turned out, I was able to sustain 38 spm in the heart of the 20 stroke bursts. Mind you they weren’t pretty strokes, but they were reasonably effective.

4 x ( 6 x 1′ on / 1′ off ) / 5′ rest (With some video analysis)

April 27, 20156 Comments

Conditions: cloudy, 45F, Wind: N 4-6mph (not a factor)

Plan:

4x(6 x 1’on/1’off) 5′ rest. This was motivated by Sander’s 20×1′ workout. but since 6 intervals fits pretty well for the length or river I am working on, and I didn’t relish the thought of doing 20 reps in one block, I decided to increase the total number of reps, but divide it into 4 blocks.
Target pace: 2:00
Target rate: >28
Work on tap downs, getting good reach at higher rates and sitting up straight

Started with a couple of drills.

King of the Mountain. Sit at the catch with blades buried. Lift blades clear of water, and then drop for the catch. Repeat.

Top quarter. Sit at the catch with blades buried. Take the first 6 inches of the stroke, then lift blades from water and return to catch. Repeat.

Pick drill. Starting with arms only, progress to arms and body, then quarter slide, then half slide. Work on good finishes and getting blades clear of the water on recovery.

From there I rowed a warmup for the next 4 minutes or so, and dove into the first set of the intervals. I found it was very easy to push them too hard, I would get out to about 20 strokes and feel really burnt out. I eventually learned to go out a bit more conservatively and push the last part of the rep more. Overall I hit the pace target, and a few of the reps were slowed down by having to do them through the s-turn, or under the bridge.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
01000_|_0260_|_01:04_|_2:02.7_|_029___|_27.3_|_09.0_|_154___|_
01420_|_0260_|_01:02_|_1:58.8_|_032___|_31.1_|_08.1_|_160___|_
01840_|_0240_|_00:58_|_2:00.6_|_029___|_30.1_|_08.3_|_159___|_
02240_|_0240_|_00:58_|_2:00.0_|_028___|_29.2_|_08.6_|_162___|_
02640_|_0260_|_01:00_|_1:55.0_|_032___|_32.1_|_08.1_|_166___|_
03040_|_0260_|_01:00_|_1:55.6_|_032___|_31.9_|_08.1_|_165___|_

03760_|_0240_|_01:00_|_2:04.8_|_027___|_27.0_|_08.9_|_157___|_
04180_|_0240_|_00:59_|_2:02.1_|_027___|_27.6_|_08.9_|_166___|_
04580_|_0260_|_01:01_|_1:57.5_|_030___|_29.5_|_08.7_|_166___|_
04980_|_0260_|_01:02_|_1:59.6_|_031___|_29.9_|_08.4_|_169___|_
05360_|_0240_|_00:58_|_1:59.8_|_029___|_30.3_|_08.3_|_168___|_
05760_|_0240_|_00:58_|_2:00.2_|_027___|_28.1_|_08.9_|_164___|_
06160_|_0240_|_00:57_|_1:58.3_|_028___|_29.6_|_08.6_|_169___|_

06840_|_0240_|_00:59_|_2:02.9_|_028___|_28.5_|_08.6_|_157___|_
07240_|_0260_|_01:03_|_2:01.0_|_030___|_28.6_|_08.7_|_169___|_
07640_|_0260_|_01:03_|_2:00.8_|_031___|_29.6_|_08.4_|_169___|_
08060_|_0240_|_00:58_|_2:01.5_|_028___|_28.8_|_08.6_|_170___|_
08440_|_0260_|_01:04_|_2:02.3_|_029___|_27.4_|_09.0_|_170___|_
08840_|_0240_|_00:57_|_1:59.8_|_028___|_29.2_|_08.6_|_168___|_

09560_|_0240_|_00:59_|_2:03.3_|_028___|_28.4_|_08.6_|_160___|_
09960_|_0240_|_00:58_|_2:01.2_|_029___|_29.9_|_08.3_|_167___|_
10340_|_0260_|_01:02_|_1:59.4_|_030___|_29.0_|_08.7_|_168___|_
10740_|_0240_|_00:57_|_1:58.1_|_028___|_29.6_|_08.6_|_168___|_
11120_|_0240_|_00:59_|_2:02.3_|_029___|_29.6_|_08.3_|_168___|_
11500_|_0260_|_01:03_|_2:00.6_|_030___|_28.7_|_08.7_|_168___|_
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:30_|_2:48.1_|_098___|_17.8_|_10.0_|_128___|_warmup
06220_|_24:56_|_2:00.3_|_729___|_29.2_|_08.5_|_165___|_Main set
06460_|_40:49_|_3:09.5_|_754___|_18.5_|_08.6_|_154___|_rest meters
13660_|_11:15_|_2:36.5_|_1581___|_22.2_|_08.6_|_156___|_Total

My best two intervals were at the end of the first set. Here are videos of those reps, along with the Crewnerd pace, rate and HR data.

Tomorrow: Something a bit tamer. Steady state, r20, HR cap at 150

Quantified Rowing

Measure – Adjust – Improve

Tag: sprints

Thursday: October Cross Team Challenge 15 x 1′ /1′ rest

Friday: Sprint Training – 3 x (5 x 20 strokes @ r32, r34, r36) / 8′ rest

4 x ( 6 x 1′ on / 1′ off ) / 5′ rest (With some video analysis)