Training‎ > ‎2016‎ > ‎July‎ > ‎

0716 Sat PBC 4X

On the water today in our usual quad. Light wind from the SW, minimal current - about 0.5 kt at the upstream end of the track and 0.3 at the downstream end. For purposes of logging data, the workout was broken up into two parts. The first from the boathouse downstream in a single, steady state piece of about 7700m then back upstream steady state for another 3500m. The second part, upstream about 4300m back to the boathouse, consisted of three 4' pieces at 28-30 with 3' rest. 

The first part of today's workout was recorded using CrewNerd as a single "just row" piece. The CN TCX was uploaded to rowsandall.com and subsequently to strava.com for analysis. SR in the downstream piece was 18-25 (avg 22) and, in the upstream piece, 22-25 (avg 24). Average SOG in the downstream piece averaged 13.8 kph (2:10.4), in the upstream piece, 13.5 (2:13.3). In rowsandall.com, I created some performance graphs (see below under "Part One") and uploaded the workout to my C2 log. 

The second part of the workout, against the stream, was recorded using Rowing in Motion. The downloaded TCX was uploaded to rowsandall and sportlyzer.com for analysis. The first 4' piece averaged 14.03 (2:08.3) at 28 spm, the second 14.04 (2:08.2) at 28 and the third 14.47 (2:04.4) at 29. In rowsandall.com, I created some performance graphs (see below under "Part Two") and uploaded the workout to my C2 log. RiM acceleration plots and metrics are also posted below. 

Rowsandall.com's claim to fame (beta) is it's ability to take wind and current (aka stream) data along with boat type and crew weight and create a "power" plot that compares actual pace to no-wind pace and equivalent erg pace. That plot for both parts of the workout is also included below. For this particular workout, GPS speed, especially in the second part which was based on the RiM TCX data, was iffy resulting in erratic power plots but, on average, they appear to be pretty accurate. Kudos to Sander Roosendaal! 


Part One: Plots and Analysis

https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0716-sat-pbc-4x/071616-1%20Map.PNG
Workout Summary - media/20160716-204428-2016-07-16-0614.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|11063|59:36.0|02:41.3|18.8|154.0|167.0|09.9
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|11063| 59:36 |0002:42|18.8|154.0|167.0|09.9
http://rowsandall.com/static/plots/20160716-192104-2016-07-16-0614o20160716-193008.png
http://rowsandall.com/static/plots/20160716-192104-2016-07-16-0614o20160716-192208.png
https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0716-sat-pbc-4x/071616-1%20Interactive.png
The plot above is a snapshot of an interactive plot (pan, 
zoom, resize, etc.) available at Rowsandall.com.
https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0716-sat-pbc-4x/071616-1%20Power.png
The above is the "power" plot produced by rowsandall.com.
It is an interactive graph (pan, zoom, resize, etc.) which shows no-wind pace and equivalent erg pace.
Part Two: Plots and Analysis

https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0716-sat-pbc-4x/071616-2%20Map.PNG

Workout Summary - media/20160716-192718-071616-2o.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|04350|22:29.0|02:35.1|25.6|151.5|178.0|07.6

Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
00|04350|21:31.3|02:28.4|25.6|151.5|178.0|07.9
http://rowsandall.com/static/plots/20160716-192718-071616-2o20160716-192840.png
http://rowsandall.com/static/plots/20160716-192718-071616-2o20160716-192823.png
https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0716-sat-pbc-4x/071616-2%20Interactive.png
The plot above is a snapshot of an interactive plot (pan, 
zoom, resize, etc.) available at Rowsandall.com.
https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0716-sat-pbc-4x/071616-2%20Power.png
The above is the "power" plot produced by rowsandall.com. 
It is an interactive graph (pan, zoom, resize, etc.) which 
shows no-wind pace and equivalent erg pace. 
https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0716-sat-pbc-4x/071616%20RiM%20Accel%20Plot.png
https://sites.google.com/site/mcguirkmike2/training-schedule/2016/july/0716-sat-pbc-4x/071616%20RiM%20Metrics.PNG
For more on acceleration plots go to Johannes Rudolf's
Rowing in Motion website. For a detailed explanation of the
various metrics in the table above, go here.



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