Double Time

We arrived 7:00 a.m. at the dock expecting the rest of the PLRC to be using the single that Kirsten borrowed, so we got out our double.  No one else showed up, but it was a good thing we had the double because as soon as we got out in the canal, the wind picked up, maybe 7mph.  The double has no problem with this.  Near the end we did a very short fast piece - man, that was a blast!

Here's the data:

Interval Start	7:30 AM
Time	36:08
Distance (m)	4681
Strokes	586
Avg Speed (m/s)	2.17
Avg Pace (/500m)	03:50
Avg SR	16.3
Max SR	30.2

MotionX-GPS Track: Nymph Of The Woods

Hello,

Charles uses MotionX-GPS on the iPhone and is sharing with you the following track:

Jul 3, 2012 3:23 pm 85F. I discovered this wood nymph leaning against a rock. The shutter sound my phone makes startled her and she took off. I jumped on my bike and followed her. Fortunately for me she stuck to the trails. At first I thought she was frightened, until she turned back to me and smiled. Eventually I caught up to her. She smiled, grabbed a sip from my water bottle, then let me lead for a while. We flew down the trails. Eventually I found myself back at the truck. I looked around and discovered that I was again alone. I sighed, put up my bike and got back in the truck. Imagine my surprise to find the wood nymph on the passenger seat smiling at me! As I headed for home I wondered if my mom will let me keep her.

Name:		Nymph Of The Woods
Date:		Jul 3, 2012 3:23 pm
Map: (valid until Dec 30, 2012)		View on Map
Distance:		5.36 miles
Elapsed Time:		1:05:03
Avg Speed:		4.9 mph
Max Speed:		8.8 mph
Avg Pace:		12' 08" per mile
Min Altitude:		1,155 ft
Max Altitude:		1,381 ft
Start Time:		2012-07-03T19:23:34Z
Start Location:
	Latitude:	47º 14' 30" N
	Longitude:	88º 28' 28" W
End Location:
	Latitude:	47º 14' 19" N
	Longitude:	88º 27' 55" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Nymph Of The Woods.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Nymph Of The Woods.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id:

Home At Last: guest post with Kirsten White

I've been waiting for this...

Deb and Dennis loaned me a single, and off went Charles and I around the bowl.  Super great time on glass-calm water!  We started with prescribed drills, then took a tour on the canal.  Thanks Deb and Dennis!  What a great start to the week!

Charles' data:

Workout #

Workout Name

Interval #

Interval Type

Interval Start

Time

Distance (m)

Strokes

Avg Speed (m/s)

Avg Pace (/500m)

Avg SR

Max SR

Avg HR

Max HR

1

Just Go

1

Just Go

6:48:36 AM

30:20

3511

408

1.94

4:17.5

13.5

29.3

0

0

(This message from Charles' iPhone.)

A Trip To The Library

Coach Deb putting her boat away. 

74F, WNW2.  A nice day with a mix of rollers from the east and some small chop. After drills in the inlet, I took a trip to downtown as far as the library, a new distance milestone!  Upon my return I found the rest of the PLRC coming out. They were doing 2 minute pieces for distance. Coach Deb invited me to join them, so I did. Sort of. I rowed along and they were kind enough to wait for me at the end. As they turned for another round, I made my excuses and headed in.

Putting my stroke together is like assembling a house of cards. Starting with the timing of the catch, I get the oars in and start the pull with the oars still firmly in the oar locks. Next, I add the full extension of the layback. After that, arms away at the same speed they came in. If I get that far, carrying more weight of the oars on the recovery comes last. Of course, at some point something goes wrong, either an oar pulls funny or I lose balance at the catch. The house of cards collapses and I pause a moment and start again.

I also noticed myself looking down
At the stern of the boat. I must get my chest and head up!

Plenty

Of progress, plenty more to work on. 

Workout #

Workout Name

Interval #

Interval Type

Interval Start

Time

Distance (m)

Strokes

Avg Speed (m/s)

Avg Pace (/500m)

Avg SR

Max SR

Avg HR

Max HR

1

Just Go

1

Just Go

6:45:52 AM

1:25:59

7578

1024

1.50

5:32.9

12.2

35.9

0

0

(This message from my iPhone.)

Spidey Sense

I don't know why, but the spiders had decided that today was the day to spin webs. On the boats, the oars, the dock - everywhere!

Yesterday, I rode the bike down to the dock. A good thing, too, as it was too windy to row.

Today was better. I was running behind with a full day ahead, so I did drills by the dock, then rowed out to the canal where I did the drills again. Back at the dock and more drills and I was done.

I think I figured something out about my right oar. It had been squirrelly and unsettled in the oar lock. I think the problem was pausing at the oar at the catch; once in the water, the oncoming water would push the oar out of its position against the front of the oar lock. So, square, in and GO!  Much better.

After getting my bike clothes on for the trip back, I realized that I had forgotten a dentist appointment that morning!  20 minutes later I showed up looking like a sweaty bike messenger to have my teeth cleaned. They were really nice about it and quite impressed with all of my working out. I'm just glad they didn't charge me extra to hose off the chair after!

Workout #

Workout Name

Interval #

Interval Type

Interval Start

Time

Distance (m)

Strokes

Avg Speed (m/s)

Avg Pace (/500m)

Avg SR

Max SR

Avg HR

Max HR

1

Just Go

1

Just Go

6:49:10 AM

7:30

634

72

1.41

5:54.4

9.6

30.6

0

0

(This message from my iPhone.)
Charles White, Registered Piano Technician
White's Piano Service
Certified Level 1 CrossFit Trainer
Keweenawstrong.blogspot.com
404 Frue Ave.
Houghton MI 49931
(906) 483-0204

Let that be a lesson to you!

Happy anniversary from my sweetie!

60F, W0-7.

Dennis coached me on the water today. We went through three drills. Dennis wanted me to write them down along with thoughts and questions. I hope he doesn't mind that I did it in my blog! Valuable trade secrets here!

1. Sitting at release with blades feathered, lift and drop oars together.
Work balance and weighting/ unweighting oars.

2. Spin drill. Sit at release, arms away. Square both blades. Row a complete circle with one oar. Repeat on the other side. Works balance and blade work. Apparently I was supposed to go fast. Staying upright kind of took priority, though.

3. Pause at arms away. Make sure the handles go out as fast as they come in. This was to keep the hands moving. I'm stopping at the release.

4. Back it down drill. Stop the boat. Arms away, forward lean, 1/4 slide. Square the oars drop and them in. Push the oars away toward the stern, then stop. As you feel the pressure build up against the blades, pull a stroke, ending at release with arms away. This is the feeling you should get at the beginning of each stroke. Works that and was also useful to flatten out my stroke. I was lifting into the stroke. Concentrating on only pushing with the legs fixed it.

Things to change:
-More layback at the release.
-Roll-up and feather with fingers more than wrists. I wonder how to handle thumb position as the handle moves forward and backward in my hand.
-Think of oars in and out of the water like weight in the hands.
- keep the handle moving. All well. And good until something goes wrong!

There's my workout plan for this week! Big thanks to Deb and Dennis for helping out.

(This message from my iPhone.)

Chipper

I'll clean up later, promise.

Warmup: Gymnastic 2. 10 min.
Strength: DE Clean @ 60% (2 on the minute, 10 min).
WOD: Chipper.
As many total reps as possible in 7 minutes. Spend one minute on each move, and keep continuous count of reps/ calories:

Situps
Row for calories
Pushups
Jumprope
Air squats
Walking lunges
KB swings

Stretch 5 min.
Mobility: 10 min. Hip flexors, quads: do the bottom position WOD.

(This message from my iPhone.)