Wednesday: 3×30’/3′ (mp,10kp,mp) – A whole lotta rowing

Weather:  Overcast, 55F, no wind, humid (The Dew Point was 54F!).  Nearly perfect for rowing.

Plan:

M2 3 x 30′ / 3′ MP, 10KP, MP 90.0% (167)

OTW Power Targets:

  • MP: 155 to 165W
  • 10KP: 180W to 190W

The main problem of this session is doing 30 minute intervals on a stretch of river that is about 15 minutes long.  Each of the intervals had one or two turns in it.  I tried to do these turns as quickly as I could.  I was generally back to full pressure strokes within 40-50 seconds of my last stroke in the other direction.  And the turn itself was reasonably aerobic (or stressful), so my HR stayed high through it.  I tried to extend each of the 30 minute intervals to account for the time lost in the turns, but it seems I shaved a little time off of each of them, based on the collected data.

It was basically 3 complete laps of the river.

Screen Shot 2017-05-24 at 1.31.16 PM.png

The first interval took me down to the damn and most of the way back.  I paddled the 3 minute rest upstream and then turned about 500m from the start.

The second interval took me downstream.  This interval was at higher stroke rate (22) and higher power.  I turned at about 12 minutes, then rowed upstream for 14 minutes, turned again and finished the last 5 minutes or so going downstream again.  I finished in the middle of the s-turn.  I doubled back to before the s-turn during the rest and spun to go back downstream.  The turns were hard to pull off when I was going faster and breathing harder.

The third interval took me down to the dam in about 9 minutes.  Then I turned and rowed all the way back up past the boat house for another 20 minutes.

myimage (8)

Workout Summary - media/20170524-145648-SpdCoach 2182533 20170524 0639amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18927|94:58.0|02:30.5|174.1|21.3|153.0|169.0|09.4
W-|18001|88:03.0|02:26.7|178.5|21.0|153.7|169.0|09.8
R-|00932|06:55.0|03:43.1|109.1|23.9|140.2|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03838|18:30.0|02:24.6|177.0|20.4|142.2|148.0|10.2
02|02290|11:30.0|02:30.7|167.9|19.9|148.3|152.0|10.0
03|02444|11:25.2|02:20.2|191.9|22.4|155.8|161.0|09.5
04|02545|12:15.0|02:24.4|188.6|22.6|162.7|169.0|09.2
05|00962|04:30.0|02:20.3|206.5|22.5|163.6|166.0|09.5
06|01784|08:40.2|02:25.8|171.1|20.1|152.5|158.0|10.2
07|04138|21:12.7|02:33.8|169.4|20.3|158.7|166.0|09.6

I think that I should decrease my OTW slack factor.  Right now I have it at 15% and in today’s session, I was consistently above the band.  The middle interval was 100% above 10kp, evenly split between 5kp and 2kp.  The two mp intervals were similarly above the target zone.  I think that today’s power should be in the middle of the zones.

Todays powers:

  • 10kp : 191.9, 188.6,206.5 –> 192.8W (weighted avg)
  • mp : 177,167.9,171.1,169.4 –> 171.7W (weighted avg)

Changing my slack to 13% brings the 10kp roughly in line.  I am still overachieving a bit on mp.

Screen Shot 2017-05-24 at 1.55.35 PM

The power pie chart was generated with the 13% slack number.

Here’s a collection of stroke metric plots.

  • Power is noisy but pretty consistent through the session.  Pace is all over the place.
  • Drive Length and Effective length is consistent over time and stroke rate

And here are box plot of my sessions so far this spring.  I excluded all open water and technique sessions.  The main thing that jumps out at me is how little change over time I have seen.

Tomorrow:  On the water.  Another long session.  This one a bit easier.

M3 2 x 45′ / 4’30” MP or slower 80.0% (149)

 

Power target: 160W to 170W.

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2 thoughts on “Wednesday: 3×30’/3′ (mp,10kp,mp) – A whole lotta rowing

  1. sanderroosendaal says:

    I think a 1 minute interruption every 15 minutes is not a problem at all for UT1/UT2 sessions. The 13% of OTW slack that was mentioned for Drew Ginn was for sweep rowing, of course, so I would expect scullers to have lower numbers. I have set mine to 6% based on power I can hold for 3 minutes OTW and OTE.

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  2. gregsmith01748 says:

    6% for you makes sense to me. Your erg to boat delta has always been much smaller than mine. The delta was not uniform for me. The 10K power was about 13% slack. Marathon power was closer to 10%. I bet 10% is where I will end up eventually.

    Like

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