Sunny, cool, not humid (yay!).  Wind from the west at 8 to 10 mph.  Cross wind on most of the course, but a head wind heading up river in stretches.

Plan:

1. 4 x 3000 / 2′ rest
2. r20
3. best pace achievable with HR cap of 157

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1060_|_09:44_|_4:35.4_|_172___|_17.7_|_06.2_|_123___|_warmup
01100_|_3000_|_14:35_|_2:25.9_|_302___|_20.7_|_09.9_|_151___|_m
04100_|_0100_|_00:36_|_3:01.0_|_010___|_16.6_|_10.0_|_127___|_r
04200_|_2900_|_14:26_|_2:29.3_|_294___|_20.4_|_09.9_|_153___|_m
07100_|_0100_|_00:42_|_3:27.5_|_012___|_17.3_|_08.3_|_123___|_r
07200_|_2860_|_14:23_|_2:30.9_|_294___|_20.4_|_09.7_|_154___|_m
10060_|_0040_|_00:19_|_4:01.2_|_005___|_15.5_|_08.0_|_119___|_r
10100_|_2900_|_14:48_|_2:33.2_|_309___|_20.9_|_09.4_|_150___|_m
13000_|_1060_|_06:01_|_2:50.1_|_119___|_19.8_|_08.9_|_139___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01060_|_09:44_|_4:35.4_|_172___|_17.7_|_06.2_|_123___|_warmup
11660_|_58:13_|_2:29.8_|_1199___|_20.6_|_09.7_|_152___|_Main set
00240_|_01:37_|_3:22.1_|_027___|_16.7_|_08.9_|_124___|_rest meters
01060_|_06:01_|_2:50.1_|_119___|_19.8_|_08.9_|_139___|_cool down
14020_|_15:35_|_2:41.7_|_1517___|_20.1_|_09.2_|_147___|_Total

I basically ran out of gas at the end.  The wind picked up and I started to really row slow!

Thursday:  4 x ( 3 x 3′ / 1′ paddle) / 2′ paddle

Well, that was AWESOME!

I am visiting Linz Austria, which is on the Danube river.  So, while I when I was on my way, I googled “rowing club linz”, and remarkably, got a hit for Linzer Ruderverein Ister.  More remarkably, the boathouse was 250 meters away from my hotel.  Even more remarkably, after I arrived, I walked over to the club, met a nice gentleman, who hooked me up with another gentleman, who found someone to row with me this morning.  The club is at the end of a 1km long inlet, shown with the pin on this view.

I met Antonis, a friendly greek expatriot physicist who has been working in Austria for the last 7 years.  He was an very good rower, much better than I am, and has been rowing since 1992.  We went into the boat storage area (which incidentally is a concrete bunker that used to be a military installation), and he picked out a beautiful wooden double for us to use.  The boat was apparently used by the Austrian Team in  the 1984 Olympics in Los Angeles.  It has been meticulously cared for since then because it felt stiff and light when we rowed it.

I rowed stroke and he was in bow.

The Danube is an impressive river.  There is a significant current, I think about 4 km/h or so.  So when we went up river Antonis tried to hug the bank, and then coming back down river, we tended toward the center of the river.

We rowed about 4 km upstream through downtown Linz to what he told me was the old boathouse location.  It is now a private residence.  Apparently up stream another few km is a world class 2K venue.

I have to admit that I was not thrilled with how well I rowed,  In some stretches the boat was nicely set and running well.  At other times, it was quite sloppy.  I can’t help think that I dragged him down to my level.  It was a terrific workout and a once in a lifetime opportunity to row in an incredible location, so I not going to get too picky about form.

Here’s a map of our row.

Here is the pace and rate

Start_|_Dist_|__Time_|_Split Pace_|_Strokes_|_SPM__|_DPS__|_Remarks
00000_|_0977_|_06:19_|_3:14.0_____|_097_____|_15.4_|_10.1_|_warmup
00977_|_4423_|_26:22_|_2:58.8_____|_523_____|_19.8_|_08.5_|_Up stream
05782_|_4153_|_15:07_|_1:49.2_____|_339_____|_22.4_|_12.3_|_Down stream
10057_|_0919_|_04:15_|_2:18.7_____|_086_____|_20.2_|_10.7_|_Cool down

Distance_|_Time__|_Pace___|_Strokes_|_SPM__|_DPS__|_Remarks
0977_____|_06:19_|_3:14.0_|_097_____|_15.4_|_10.1_|_warmup
9495_____|_45:44_|_2:24.5_|_948_____|_20.7_|_10.0_|_Main set
10472_____|_52:03_|_2:29.1_|_1045_____|_20.1_|_10.0_|_Total

Upstream, against the current, our pace was around 3:00/500. Coming back down stream, we averaged about 1:50/500, My best guess is that we had about 30 seconds of pace impact from the current heading up stream and maybe 40 seconds of benefit heading down stream.

Here’s the view of the boathouse from the dock:

Antonis and the Olympic double

Yours truly

Tomorrow:  I will probably go for a run along the river in the morning, then fly back to the US in the afternoon.

Weather: Sunny, beautiful, bit of wind from the NW (6-8 mph) which was a head wind heading up river.  Felt a little stronger than what the forecast said it was.

Plan:

1. Steady State r18 to r20
2. HR cap at 155 (top of UT1)
3. Work on balance and reaching out at the catch.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0602_|_03:01_|_2:30.4_|_057___|_18.9_|_10.6_|_123___|_warmup
00622_|_1727_|_08:21_|_2:25.0_|_153___|_18.3_|_11.3_|_147___|_tail wind
02349_|_0135_|_00:53_|_3:15.6_|_012___|_13.6_|_11.3_|_114___|_phone call
02484_|_1307_|_06:13_|_2:22.8_|_114___|_18.3_|_11.5_|_146___|_tail wind
03791_|_0072_|_00:26_|_3:00.6_|_006___|_13.8_|_12.0_|_130___|_turn around
03863_|_2858_|_14:30_|_2:32.3_|_269___|_18.5_|_10.6_|_152___|_head wind
06721_|_0279_|_01:33_|_2:45.8_|_028___|_18.2_|_10.0_|_134___|_Slow roll up
07000_|_0500_|_02:40_|_2:40.2_|_052___|_19.5_|_09.6_|_140___|_Square blades
07500_|_0500_|_02:33_|_2:32.7_|_048___|_18.9_|_10.4_|_145___|_Steady state
08000_|_0500_|_02:36_|_2:35.8_|_051___|_19.6_|_09.8_|_144___|_Slow roll up
08500_|_0500_|_02:43_|_2:43.1_|_055___|_20.2_|_09.1_|_144___|_Square blades
09000_|_0500_|_02:23_|_2:23.4_|_047___|_19.7_|_10.6_|_147___|_Steady state
09500_|_0500_|_02:51_|_2:50.8_|_053___|_18.6_|_09.4_|_136___|_Slow roll up
10000_|_0500_|_02:52_|_2:52.2_|_058___|_20.2_|_08.6_|_140___|_Square blades
10500_|_0500_|_02:28_|_2:27.5_|_048___|_19.5_|_10.4_|_147___|_Steady state
11000_|_0500_|_02:52_|_2:51.6_|_057___|_19.9_|_08.8_|_144___|_Slow roll up
11500_|_0500_|_02:38_|_2:37.9_|_053___|_20.1_|_09.4_|_147___|_Square blades
12000_|_0500_|_02:26_|_2:25.7_|_050___|_20.6_|_10.0_|_155___|_Steady state
12500_|_0500_|_02:56_|_2:56.1_|_060___|_20.4_|_08.3_|_141___|_Slow roll up
13000_|_0500_|_02:53_|_2:53.0_|_061___|_21.2_|_08.2_|_137___|_Square blades
13500_|_0332_|_01:52_|_2:48.7_|_036___|_19.3_|_09.2_|_146___|_paddle to dock

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00602_|_03:01_|_2:30.4_|_057___|_18.9_|_10.6_|_123___|_warmup
07892_|_38:54_|_2:27.9_|_729___|_18.7_|_10.8_|_149___|_Steady State
02500_|_13:46_|_2:45.3_|_279___|_20.3_|_09.0_|_141___|_square blades
02279_|_12:47_|_2:48.2_|_249___|_19.5_|_09.2_|_140___|_slow roll up
00207_|_01:19_|_3:10.3_|_018___|_13.7_|_11.5_|_119___|_rest meters
00332_|_01:52_|_2:48.7_|_036___|_19.3_|_09.2_|_146___|_cool down
13812_|_11:39_|_2:35.6_|_1368___|_19.1_|_10.1_|_144___|_Total

So, I felt like a god rowing downriver, I was hitting 2:25 or better with a nice low HR.  My phone rang while I was going through the s-turn, and I stopped to answer the call.  Turns out it was a butt dial!  Still not sure who it was.  But anyway, after the interruption, it was delightful rowing from there to the Moody street dam.

I turned and immediately noticed that I had been rowing with a significant tail wind.  I guess I had not radically improved over night and I no longer was rowing like a god.  When I started up into the head wind, the same effort  that yielded 2:25 down river, now yielded about 2:35 going up river.  I slogged my way along.  In areas where the river was sheltered, I would be a bit faster.  In areas where there was less of a wind break, I would slow way down.  I tried to not work harder into the wind, but I still ended up pushing my HR above the UT1 band by the time I finished.

I decided to dial it back a notch.  The rest of the row, I did 500m of slow roll ups, 500m of square blades and 500m of steady state.  The objective for the slow roll ups was to keep the blades off the water and maintain balance while reaching for the catch.  The objective for the square blade rowing was to clean up my finishes.

Using RIM, I was watching the boat acceleration.  When I was rowing with square blades, if I got hung up at the finish, I could see a transient in the trace.  (See the purple line below).  If I finished clean, I would not (yellow line).  A clean finish also ended up with me being able to keep my blades clear on recovery.  The hang up would inevitably result in me touching a blade on recovery.  The key to clean finishes seemed to be to keep my elbows out at the finish.

Then in the steady state, I tried to row with the blades off the water and be very clean at the finish.  I also tried to get as much reach at the catch as I could and drop the oars in before I started to drive.  During the drive, I was trying to stay forward during the initial leg drive and open my back a little later.  Again, I watched the RIM display.

On strokes where I managed to isolate the leg drive, I had a plateau in the acceleration (yellow).  On strokes where my back opened early, I saw the drive hump (plum).  It might be fun to experiment with the “Sonification” feature to see if it provides a useful way to learn from  this feedback.

Tomorrow:  I think I will try the sprint workout that Sander posted.

3x(5×30″)/R8 (1) 30″/30″ @36spm, (2) 30″/45″ @ 38spm, (3) 30″/60″ @40spm

But I will tone it down to my abilities.  I will reduce the stroke rate by 4 since I can’t rate that high no matter what.  I will also do it by counting strokes instead of by time, so mine will be

3x(5 x 20 strokes)/R8 (1) 20/10 @ 32, (2) 20/15 @ 34, (3) 20/20 @ 36

3 x (5 x 30″ on / 30″ off) / 8m rest at r32/r34/r36

The stroke rates were originally 36/38/40 and I am not capable of that!

I will probably do the 30″ as just 20 counted strokes instead.  The rest will be 10 strokes, 15 strokes, and 20 strokes

Weather:  Overcast, no wind, 57-60F.  Drizzle when I launched, but it cleared up quickly.

Plan:

1. Steady State
2. r18-20
3. HR cap of 155
4. Work on getting full extension at the catch and try to keep my catch depth from going too deep.  Also work on applying pressure more smoothly at the catch.  Keep working on clean finishes.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0858_|_04:43_|_2:45.0_|_089___|_18.9_|_09.6_|_123___|_warmup
00878_|_3040_|_14:46_|_2:25.7_|_277___|_18.8_|_11.0_|_142___|_down stream
03918_|_2997_|_14:33_|_2:25.6_|_276___|_19.0_|_10.9_|_148___|_up stream
06915_|_2927_|_14:06_|_2:24.5_|_268___|_19.0_|_10.9_|_148___|_down stream
09842_|_3032_|_14:51_|_2:26.9_|_286___|_19.3_|_10.6_|_149___|_up stream
12874_|_1288_|_07:06_|_2:45.5_|_133___|_18.7_|_09.7_|_147___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00858_|_04:43_|_2:45.0_|_089___|_18.9_|_09.6_|_123___|_warmup
11996_|_58:15_|_2:25.7_|_1107___|_19.0_|_10.8_|_147___|_Main set
01288_|_07:06_|_2:45.5_|_133___|_18.7_|_09.7_|_147___|_cool down
14142_|_10:05_|_2:28.7_|_1329___|_19.0_|_10.6_|_145___|_Total

I felt pretty awful when I first launched.  A bit sick to my stomach and I felt like I was out of breath before I even got going.  But over the first 5 minutes or so, I relaxed, kept the pressure light and started to feel better.  By the time I was through the cut and into the “real” rowing, I was ready to apply some more pressure and focus on technique.

I was working on really getting a feeling for what a good catch felt like.  There are so many aspects to it.  I want to be fully compressed.  My heels should be lifted about 1″ off the foot plate.  My knees should be slightly spread.  My back should be straight.  My hips should be rocked forward.  My arms and hands should be relaxed, but fully extended.  After I square the oars, my fingers should be hooked around the grips with my hands nice and flat with my forearms.  Of course, I should be perfectly balanced as the blades are dropped into the water.

After the blades are buried, I should smoothly apply power with my legs by dropping my heels first and then pushing with flat feet and a forward body angle.  As my leg drive continues, I should start to open my back and then finish with my arms.  I need to remember to keep my elbows out.  If I do, then I finish cleanly and avoid touching water as I feather the blades on recovery.  Then sequence on the recovery with arms, then body, then once I am in a body forward position with my arms extended, slowly and smoothly up the slide to the catch.

The water was glassy smooth and I felt very good.  Nice fast splits too.

Tomorrow:  8×500/500 rest – aim to get the rate above 30 on all of them.

Conditions:  Sunny, 65F, less humid.  Wind W  7-10 mph.  This was mainly a cross wind, but seemed like a head wind no matter which way I was rowing.

I went and looked at the appropriate biorow newsletter which covers the impact of wind on boat speed and I was surprised by how much cross wind effected speed as soon as it wasn’t a perfect cross wind.

Here are the relevant plots.  (Reference: Volume 9 No 105 Rowing Biomechanics Newsletter December 2009)

So, with a wind 60 degrees off the bow at 4m/s (9 mph), the speed impact will be about 7% or maybe 8 seconds on pace.  As a pure headwind, it is a 13% impact (18 seconds on pace).

In any case, I was certainly not happy with how hard I had to work to make the boat go very slowly today, so I am looking for reasons why.

Plan for today:

1. Steady State, r20
2. HR cap at 155
3. Posture, reach at the catch, delay opening my back, clean finishes.
4. No pace target

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1220_|_06:11_|_2:31.9_|_125___|_20.2_|_09.8_|_135___|_warmup
01240_|_2680_|_12:51_|_2:23.8_|_259___|_20.2_|_10.3_|_154___|_cross/tail
03920_|_3020_|_15:26_|_2:33.3_|_307___|_19.9_|_09.8_|_153___|_cross/head
06940_|_2820_|_14:09_|_2:30.5_|_280___|_19.8_|_10.1_|_153___|_cross/tail
09760_|_2740_|_14:22_|_2:37.2_|_287___|_20.0_|_09.5_|_151___|_cross/head – slow roll ups
12500_|_1360_|_08:22_|_3:04.6_|_166___|_19.8_|_08.2_|_136___|_square blades

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01220_|_06:11_|_2:31.9_|_125___|_20.2_|_09.8_|_135___|_warmup
11260_|_56:47_|_2:31.3_|_1133___|_20.0_|_09.9_|_152___|_Main set
01360_|_08:22_|_3:04.6_|_166___|_19.8_|_08.2_|_136___|_cool down
13840_|_11:20_|_2:34.6_|_1424___|_20.0_|_09.7_|_149___|_Total

As I said above,even though I was trying to focus more on technique and not on pace, I could not drive those thoughts out of my head since the numbers were so very, very slow.  I did notice that when I concentrated on long reach and crisp early finishes, that my pace did improve, but it was hard to stay focused on it for long periods.

I might need to break up these sessions and focus on something for a certain number of strokes and then focus on something else instead of trying to do everything, always.

Tomorrow:  High Rate (for me) training.  3 x (8 x 1′ @ r32/ 1′ paddle) / 3′ rest

Weather:  Foggy when I launched, but it lifted over the first 15 minutes that I was rowing and turned into a beautiful, sunny morning.  Basically no wind and warm, in the high 60s.  It would have been great if we had this weather yesterday!

When I went to go get my boat, I saw this guy on the path.

I see him almost every morning, but today he sat still long enough for me to take his portrait.

But I digress…back to the rowing!

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1080_|_05:53_|_2:43.2_|_109___|_18.5_|_09.9_|_119___|_warmup
01100_|_2940_|_14:22_|_2:26.6_|_267___|_18.6_|_11.0_|_143___|_downstream
04040_|_2860_|_13:58_|_2:26.4_|_264___|_18.9_|_10.8_|_147___|_upstream
06900_|_2800_|_13:58_|_2:29.6_|_261___|_18.7_|_10.7_|_146___|_Quick stop to deweed impeller
09700_|_2980_|_14:43_|_2:28.2_|_279___|_18.9_|_10.7_|_151___|_up stream
12680_|_1240_|_07:46_|_3:08.1_|_145___|_18.7_|_08.6_|_139___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01080_|_05:53_|_2:43.2_|_109___|_18.5_|_09.9_|_119___|_warmup
11580_|_57:01_|_2:27.7_|_1071___|_18.8_|_10.8_|_147___|_Main set
01240_|_07:46_|_3:08.1_|_145___|_18.7_|_08.6_|_139___|_cool down
13900_|_10:40_|_2:32.5_|_1325___|_18.8_|_10.5_|_144___|_Total

Not much to say about that.  I noticed in the video from yesterday that I was not getting as much reach as I should have been, so today, I tried to really get to full extension of my arms.  I was also working on trying to keep my blades from going up right before the catch so that I miss less water.

I am wondering if the Concept2 fat2s are the wrong blades for me.  I have them about as short as they can go, and even with a lot of inboard, they still feel quite heavy at the catch.  Also, with the amount of inboard that I have, I suspect that I am not getting as good of a catch angle as I should.  Those Croker Arrows sure look like nice blades.

Tomorrow:  4×1000.  Target pace: 2:10.  I want to work on form at higher stroke rates, but not push myself to the brink.

Next race is in 3 weeks, so I want to do 2 hard weeks and then another quick taper.