Tag: taper

Thursday: Taper 3 x 500

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Working from home, so PM3 and Rowpro today.

Fletcher Warmup

Screen Shot 2016-02-26 at 8.29.19 AM

Then 3 x 500 / 500m rest.  Target was 1:38 and r31.  I ran a bit hot.

Screen Shot 2016-02-26 at 8.27.06 AMScreen Shot 2016-02-26 at 8.27.37 AM

Workout Summary – Feb 26, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02500_|_10:49.1_|_02:09.8_|_160.0_|_25.1_|_153.9_|_ 77.9% _|_09.2_|_06.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:36.3_|_01:36.3_|_391.6_|_30.5_|_160.6_|_ 82.7% _|_10.2_|_12.8
02_|_00500_|_02:58.2_|_02:58.2_|_061.9_|_21.2_|_145.0_|_ 71.6% _|_07.9_|_02.9
03_|_00500_|_01:36.9_|_01:36.9_|_384.9_|_31.0_|_158.9_|_ 81.5% _|_10.0_|_12.4
04_|_00500_|_03:00.4_|_03:00.4_|_059.7_|_19.6_|_148.6_|_ 74.2% _|_08.5_|_03.0
05_|_00500_|_01:37.3_|_01:37.3_|_379.9_|_30.8_|_160.0_|_ 82.3% _|_10.0_|_12.3

Then a very quick 1000m cool down.  I needed to go pickup my car from the shop.

Screen Shot 2016-02-26 at 8.30.01 AM

 

Race Taper Day 1 : 4 x 500

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Using my usual taper plan, based on the paper that I reference in this post, is to start the taper 5 days ahead and do:

  • Day 5: 4 x 500 / 3:30 rest , a bit faster than race pace and a bit higher rate.
  • Day 4: 3 x 500 / 3:30 rest
  • Day 3: 2 x 500 / 3:30 rest
  • Day 2: 1 x 500
  • Day 1: complete rest or warmup only
  • Race day!

Since I am a bit off kilter, I did a full on interval session yesterday, mainly to help decide if I would race at all, and so I am starting to taper 4 days before, instead of 5.  So I will just follow the normal progress 4,3,2, then just do a warmup on Saturday.  Each day’s session also includes a standard 20 minute Fletcher warmup, and a 2K cool down.  The intent is that the warmup should be totally automatic on race day so there is no temptation to overdo it in the arena.

Here’s the HR perspective of the whole session…

Screen Shot 2016-02-24 at 12.33.46 PM

The other thing that I’ve gotten sorted is the ability to play around with ergdata exports from the concept2 online log book.  I modified a spreadsheet that I use with speedcoach data for OTW stuff and here is the view of the interval session.

Screen Shot 2016-02-24 at 10.07.00 AM

I think I will end up using ergdata for erg sessions and RIM to log OTW sessions.  If ergstick ends up providing a common way to log both OTE an OTW, I might go that way.

 

Thursday: Taper Day 2 –> 2 x 2′ / 5′ rest (on the erg)

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Early meeting, so I missed a beautiful morning on the river.  I looked at the glassy smooth water as I drove past.

Plan:  Taper day 2.

  1. 20 minute warmup
  2. 2 x 2′ / 5′ rest
    1. rate: >30
    2. pace:  faster than 2K race pace (1:40ish)
    3. on slides
  3. Cool down

2x500 Screen Shot 2015-11-05 at 9.02.04 AM

It was mercifully brief, but each interval really stung.  I pushed a lot faster than 2k race pace and let the rate really climb on the theory that the whole point is to provide sufficient stimulus to avoid any fitness loss during the taper.  No evidence that this is the right thing to do, but it made me feel like I was giving it my all.

Tomorrow:  Back on the river.  A nice warmup, a single 500m interval, and an easy cool down focusing on technique.  Then load up the boat for the race.

Wednesday: Taper day 1 – 3 x 500 / 500m rest

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This has been the nicest stretch of weather this week.  Today was mirror flat water, temps in the 50s, and bright sunshine.

Plan:  Implementing a short 3 day taper for the race on Saturday.  This is based on this paper.

  1. Nice long warmup
  2. 3 x 500m / 500m rest
  3. Rate: >30
  4. Pace: faster than 2:00
  5. Work on keeping the rate up and technically clean.

Screen Shot 2015-11-04 at 11.15.45 AM Screen Shot 2015-11-04 at 11.15.15 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_19:58_|_2:30.6_|_402___|_20.1_|_09.9_|_141___|_w
04000_|_0500_|_01:59_|_1:58.9_|_063___|_31.8_|_07.9_|_166___|_Int #1
04500_|_0500_|_02:53_|_2:52.9_|_052___|_18.0_|_09.6_|_141___|_r
05000_|_0500_|_01:59_|_1:59.3_|_066___|_33.2_|_07.6_|_168___|_Int #2
05500_|_0500_|_03:04_|_3:03.8_|_059___|_19.3_|_08.5_|_144___|_r
06000_|_0500_|_01:58_|_1:58.2_|_062___|_31.5_|_08.1_|_170___|_Int #3
06500_|_1260_|_07:22_|_2:55.4_|_140___|_19.0_|_09.0_|_132___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03980_|_19:58_|_2:30.6_|_402___|_20.1_|_09.9_|_141___|_warmup
01500_|_05:56_|_1:58.8_|_191___|_32.2_|_07.9_|_168___|_Main set
01000_|_05:57_|_2:58.4_|_111___|_18.7_|_09.0_|_143___|_rest meters
01260_|_07:22_|_2:55.4_|_140___|_19.0_|_09.0_|_132___|_cool down
07740_|_39:14_|_2:32.0_|_844___|_21.5_|_09.2_|_144___|_Total

The intervals stung, but only for a very short while after finishing each.  I really like to see a pace below 2:00 on the speed coach.  It’s fun to row fast.

I’m probably going to need to do tomorrow on the erg because I have an early meeting at work.  Pity.  The weather is supposed perfect again.

Friday: Rowing the HOCR course

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Weather:  Sunny, nice temp, around 60.  Quite windy, about 15 mph gusting to 20 from the West.

Plan:  Row the course a stately pace, count strokes to critical turns and follow the planned line through the most challenging parts of the course (Weeks, Anderson  and Eliot).  Return down river in the travel lane.

Screen Shot 2015-10-16 at 8.07.19 PM Screen Shot 2015-10-16 at 8.07.05 PM

Well, it didn’t work out that way.  It was like merging on to a super highway.  There were so many boats!  I was almost always two abreast with another boat, and close on the tail of a boat, with yet another boat crawling up my stern.  And since most of these boats were eights, fours and quads, I felt the need to push the pace a bit more than I originally intended.  It was also generally into the teeth of the head wind.

I must admit though, that nerves and adrenaline played a part.  Finally, in the critical bits, like counting the strokes from the Western Ave bridge to my turn toward the weeks footbridge, I wanted to do that stuff with close to race pressure so that I would have a better feel for trying to get my points and find my line.  At any rate, I probably pushed a touch harder than I should have, but it was a lovely row.

tart_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0440_|_02:27_|_2:47.3_|_044___|_17.9_|_10.0_|_133___|_w
00460_|_3480_|_17:00_|_2:26.6_|_365___|_21.5_|_09.5_|_165___|_m
03940_|_7180_|_39:07_|_2:43.4_|_737___|_18.8_|_09.7_|_142___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00440_|_02:27_|_2:47.3_|_044___|_17.9_|_10.0_|_133___|_warmup
03480_|_17:00_|_2:26.6_|_365___|_21.5_|_09.5_|_165___|_Main set
07180_|_39:07_|_2:43.4_|_737___|_18.8_|_09.7_|_142___|_cool down
11100_|_58:35_|_2:38.3_|_1146___|_19.6_|_09.7_|_149___|_Total

The rules for practice day are to launch from your launching site and proceed up river along the course to the end, then go all the way back to the start, and then follow the rest of the course back to your launching dock.  So I did the last 3.5km of the course, and the paddled to the start and then did the first 1km of the course.  This was the fiestiest traffic of the bunch.  I was sandwiched between 2 eights, and there were a other boats along side as we squeezed through the BU bridge.  I was glad to peel off to the dock.  I’d had enough of rush hour traffic.

After my row, I drove over the the finish area and picked up my registration packet.  I guess I am now official.

Forecast for tomorrow morning is 47F, wind building from W 10 mph at 9am to 12mph at 10am.

I’m bow number 36 in event #4 (Grand Master Men’s 1x).  Live stream is at this link:

http://www.hocr.org/the-regatta/live-webcast/

Thursday: Last day of Taper

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Weather:  Perfect.  Flat calm, mist on the water.  Sunny.

Plan:  The taper plan called for a single high intensity interval, but I decided to deviate from that.  I wanted a bit more steering practice and a bit more rowing at something closer to head race pace.  High intensity intervals for me are around a 2:00 pace, while head racing is closer to 2:10.  So, I elected to do 3 intervals at that pace.

Screen Shot 2015-10-15 at 9.43.55 AM Screen Shot 2015-10-15 at 9.43.42 AM

First interval was down river through the bridge.  Second river was upriver through the bridge.  Third interval was around the s-turn.  The rest of the row was SBR, slow roll ups and attempts at rowing “clean” (no touching the water on recovery).

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_2120_|_11:07_|_2:37.2_|_207___|_18.6_|_10.2_|_132___|_w
02140_|_0500_|_02:06_|_2:05.8_|_056___|_26.7_|_08.9_|_162___|_m
02640_|_0860_|_04:44_|_2:45.3_|_091___|_19.2_|_09.5_|_134___|_r
03500_|_0500_|_02:04_|_2:03.8_|_059___|_28.6_|_08.5_|_167___|_m
04000_|_0500_|_02:48_|_2:47.6_|_057___|_20.4_|_08.8_|_148___|_r
04500_|_0500_|_02:06_|_2:06.4_|_061___|_29.0_|_08.2_|_168___|_m
05000_|_1340_|_11:37_|_4:20.1_|_233___|_20.1_|_05.8_|_141___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
02120_|_11:07_|_2:37.2_|_207___|_18.6_|_10.2_|_132___|_warmup
01500_|_06:16_|_2:05.3_|_176___|_28.1_|_08.5_|_166___|_Main set
01360_|_07:32_|_2:46.1_|_148___|_19.7_|_09.2_|_139___|_rest meters
01340_|_11:37_|_4:20.1_|_233___|_20.1_|_05.8_|_141___|_cool down
06320_|_36:32_|_2:53.4_|_764___|_20.9_|_08.3_|_142___|_Total

Wednesday: 2 x 500 – Taper

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Back to lovely weather.  Sunny, mid 50s, SW wind 5-9 mph.  Enough wind to noticeably impact splits and make the boat feel heavy when heading up river, but no chop.

Plan:

  1.  Warmup with pick drill, SBR, slow roll ups and a few 20 stroke bursts at head race pace an rate.
  2. 2 x 500 / 500m rest at ~ 2:00 pace and ~28-30 rate.
  3. Both intervals through the bridge to force me to pay attention and steer at full pressure.
  4. Do the s-turn at head race pressure for more steering practice.
  5. Cool down with SBR, slow roll ups and “rowing clean”

Screen Shot 2015-10-14 at 11.27.19 AM Screen Shot 2015-10-14 at 11.27.07 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_21:21_|_2:40.9_|_429___|_20.1_|_09.3_|_130___|_w
04000_|_0500_|_02:03_|_2:03.0_|_059___|_28.8_|_08.5_|_165___|_m
04500_|_0500_|_03:08_|_3:08.1_|_058___|_18.5_|_08.6_|_132___|_r
05000_|_0500_|_01:58_|_1:58.5_|_059___|_29.9_|_08.5_|_165___|_m
05500_|_0200_|_01:24_|_3:31.0_|_023___|_16.4_|_08.7_|_136___|_r
05700_|_0160_|_00:40_|_2:06.2_|_019___|_28.2_|_08.4_|_147___|_m
05860_|_0540_|_03:03_|_2:49.4_|_062___|_20.3_|_08.7_|_143___|_r
06400_|_0500_|_02:06_|_2:05.8_|_061___|_29.1_|_08.2_|_167___|_m
06900_|_2000_|_11:10_|_2:47.5_|_230___|_20.6_|_08.7_|_142___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03980_|_21:21_|_2:40.9_|_429___|_20.1_|_09.3_|_130___|_warmup
01660_|_06:48_|_2:02.8_|_198___|_29.1_|_08.4_|_164___|_Main set
01240_|_07:35_|_3:03.6_|_143___|_18.8_|_08.7_|_137___|_rest meters
02000_|_11:10_|_2:47.5_|_230___|_20.6_|_08.7_|_142___|_cool down
08880_|_46:54_|_2:38.4_|_1000___|_21.3_|_08.9_|_139___|_Total

Happy with the workout.  The first 500, I cut too close to the shoal on the western side of the channel and my oar blade hit the sand bar at the catch.  A bit of a fright, but I managed to recover without losing a lot of pace.  The second 500 was quick because of the tail wind and I had no steering issues.  Good line up and no pace impact.

I finished the second 500 on the far side of the bridge, so I started a power 20 just before the bridge on the way back and carried it through, just to keep myself on my toes.  Then, when I was a 100m before the s-turn, I brought it back up to pace.  I hit the right line going into the turn, but I let myself run out a bit wide coming out of the initial turn.  You can see the rate popping up as I try to get back on line, then drop back down once I have my point to the exit of the turn.  Coming out of the turn, I ran into a gust of wind and pushed it to keep the pace on target.  I’ll have to be careful to do a better job rolling with the punches in the race to avoid burning myself out in the turns.

Tomorrow:  1 x 500, last day of taper, then load up my boat.  Drop off is on Friday, when I will do a low impact paddle of the course in the afternoon.  Then its race day.

Tuesday: Taper Day 2 – 3 x 500

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The weather was less than perfect today, but fine for rowing.  Light drizzle, low 50s, basically no wind.  I hate how dark it is in the mornings now when I start.

Plan:

  1. 4K warmup with some SBR, and slow roll ups, plus a few bursts of 20 strokes at race pace.
  2. 3 x 500m at faster than race pace.  Aiming for 2:00 or better and 29-31 SPM.
  3. All intervals through the bridge to practice steering under pressure.  Objective is to find a good line, maintain speed and practice looking over my shoulder during the drive.
  4. cool down with SBR and slow roll ups working on finishes and balance

This is the bridge.  Each arch is wide enough for a single boat to go through.

IMGP9338

Steering it is less than simple.

Untitled

Screen Shot 2015-10-13 at 9.57.57 AM Screen Shot 2015-10-13 at 9.57.47 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_4240_|_22:52_|_2:41.9_|_439___|_19.2_|_09.7_|_132___|_w
04260_|_0500_|_01:58_|_1:58.0_|_059___|_30.0_|_08.5_|_169___|_m
04760_|_0500_|_03:12_|_3:12.2_|_060___|_18.7_|_08.3_|_136___|_r
05260_|_0500_|_02:02_|_2:01.8_|_060___|_29.6_|_08.3_|_171___|_m
05760_|_0500_|_03:25_|_3:25.0_|_064___|_18.7_|_07.8_|_138___|_r
06260_|_0500_|_02:00_|_2:00.0_|_059___|_29.5_|_08.5_|_170___|_m
06760_|_0380_|_02:13_|_2:54.7_|_046___|_20.8_|_08.3_|_141___|_r
07140_|_0500_|_02:09_|_2:08.5_|_058___|_27.1_|_08.6_|_169___|_m
07640_|_2140_|_12:17_|_2:52.3_|_243___|_19.8_|_08.8_|_146___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
04240_|_22:52_|_2:41.9_|_439___|_19.2_|_09.7_|_132___|_warmup
02000_|_08:08_|_2:02.1_|_236___|_29.0_|_08.5_|_170___|_Main set
01380_|_08:50_|_3:12.0_|_170___|_19.2_|_08.1_|_138___|_rest meters
02140_|_12:17_|_2:52.3_|_243___|_19.8_|_08.8_|_146___|_cool down
09760_|_52:08_|_2:40.3_|_1088___|_20.9_|_09.0_|_142___|_Total

The three intervals went fine.  It was tough to hold the pace, but the steering went well.  I found the right line each time and got more comfortable with the looking every 5 strokes and keeping a picture in my head.  After I finished the 3rd interval I started to paddle home and then I decided to take the S-Turn at head race pace, since I struggled with that yesterday.  Today, my steering was much better.  I did not swing wide in the initial turn, allowed my rate to climb in the turn and powered out of the turn well.  In the race, I think turns will be more like 2:10 than 2:08, but it was a good thing to do.  Probably do it again tomorrow.

Tomorrow:  2 x 500 at 2:00 through the bridge, plus 1 at 2:10 around the s-turn.

Monday: Taper Day 1 — 4 x 500

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Glorious morning.  Fall foliage, temps in the low 50s, very light wind from the SW.  Sparkling clear sky.  So pretty I took a picture.

2015-10-12 07.57.12

Plan:

  1. 4 K warmup include a few 20s at race pace or faster.
  2. 4 x 500m / 500m rest at faster than race pace and higher than race rate
  3. Try to set up these intervals so that steering is required to get more comfortable with really lining up bridges and turns at full pressure.

Today I discovered that the Wahoo tickr is not compatible with the Speedcoach XL2 HR sensor pickup.  The Tickr is ANT+ and the XL2 is Polar compatible.  Ugh.  Now I need to pick up a new H7.  Anyway, the first plot is HR and stroke rate from RIM on the iphone and the second is pace and rate from the speedcoach.

Screen Shot 2015-10-12 at 10.41.21 AM Screen Shot 2015-10-12 at 10.36.47 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_20:52_|_2:37.3_|_406___|_19.5_|_09.8_|_000___|_w
04000_|_0500_|_02:05_|_2:05.0_|_057___|_27.4_|_08.8_|_000___|_m
04500_|_0500_|_02:55_|_2:54.5_|_057___|_19.6_|_08.8_|_000___|_r
05000_|_0500_|_02:03_|_2:02.7_|_061___|_29.8_|_08.2_|_000___|_m
05500_|_0500_|_03:01_|_3:00.9_|_055___|_18.2_|_09.1_|_000___|_r
06000_|_0500_|_02:00_|_1:59.6_|_058___|_29.1_|_08.6_|_000___|_m
06500_|_0500_|_02:56_|_2:55.6_|_057___|_19.5_|_08.8_|_000___|_r
07000_|_0500_|_02:01_|_2:00.5_|_060___|_29.9_|_08.3_|_000___|_m
07500_|_4340_|_23:04_|_2:39.4_|_472___|_20.5_|_09.2_|_000___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03980_|_20:52_|_2:37.3_|_406___|_19.5_|_09.8_|_000___|_warmup
02000_|_08:08_|_2:01.9_|_236___|_29.0_|_08.5_|_000___|_Main set
01500_|_08:51_|_2:57.0_|_169___|_19.1_|_08.9_|_000___|_rest meters
04340_|_23:04_|_2:39.4_|_472___|_20.5_|_09.2_|_000___|_cool down
11820_|_00:55_|_2:34.6_|_1283___|_21.1_|_09.2_|_000___|_Total

The pace was pretty good, but the steering was less than perfect.  On my first interval, I cut through the bridge at a bit too much of an angle and banged my oar blade against the abutment, This happened on my second to last stroke and clearly showed that I was careful enough with my line.   On the second interval, I set up to go through the s-turn.  I thought I had taken a good line, but at the pace I was rowing, it took a lot more pressure to try to stay on the desired line.  This was good practice, because I rated up, really reached out with my port oar and hauled the bow around.  The good news was that I was able to keep the pace while I made the adjustment.  The third interval was a straight shot.  The fourth finished right at the bridge, and I did a good job lining up for the right arch and I didn’t hit anything this time. 😉

This finished it off for me, but I decided to take one more power 20 back through the bridge along the exact path where I had my brush with the abutment.  This one went just fine.

In both the warmup and the cool down, I did a lot of square blade rowing and slow roll ups, working on balance and finishes. By the end of the session, I was getting a lot more clearance on the recovery.  I’ll keep doing that too.

Tomorrow:  3 x 500.  I think I will do all of them under the bridge.

Friday: Last day of sweltering in the world’s warmest fitness center

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Shorter workout today.

30 minutes on the treadmill.  3 more 1′ sprints

  • 5′ 10% and 3mph
  • 5′ 15% and 3mph
  • 10′ 15% and 3.5 mph
  • 1′ 15% and 2mph
  • 1′ 15%, 6mph
  • 3′ 15%, 2mph
  • 1′ 15%, 6mph
  • 3′ 15%, 2mph
  • 1′ 15%, 6mph
  • 5′ cool down

Then off to the airport for the world’s longest trip back from Munich.  Delayed about 3 hours on the ground due to weather in Philadelphia for my connection.