Broken on the Pyramid

Sunday – November 10 – 3 x 30’/2′

When you get the target power right, these sessions are actually quite pleasant.  My target today was 170W, but I happened to end the first 30 minutes at 173W, so I tried to match that for the next two pieces.  My HR was a little higher than other sessions, but well within bounds.

Compared to last Sunday, much higher HR and drift this week, for only 1 more watt.

bokeh_plot - 2019-11-11T144427.551

Monday – 11 November – L1 Pyramid

On the older Model C static erg in the fitness center.

I slept terribly last night and woke up at 5:15 feeling not at all rested.  But there was a hard session in the plan.

Started with a fletcher warmup.  Not my best work.  I slowed way below target after the 1 minute and 30 second sprints.

I had a target of 1:44 for the session and I was worried about it.  I probably should have backed off of it on principle, but I’ dumb that way.

The first 2 intervals were no problem.  The third was really hard and I was just barely hanging on at the end of it.  I went into the 1000m interval with a bad attitude and had a mental break about 300m into it.  I paddled a few strokes and then decided to row it out to a softer target, around 1:46 or so.  The last 10 strokes were very difficult.

For the 750m, I decided to stick with 1:46 and then see if I could speed it up in the last 250m.  I was pretty shattered after I finished it, but I had 4:30 to recover.  The 500 was fine.  I started to rate up and just punched it out.  The last 250 is always good fun, and today was no exception.

       Workout Summary - media/20191111-1316100o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07061|00:38:06.6|02:41.9|138.3|23.4|142.2|173.0|07.9
W-|04000|00:14:05.9|01:45.7|309.6|28.9|150.1|171.0|09.8
R-|03067|00:23:10.2|03:46.7|037.9|20.1|137.3|171.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00250|00:51.0|01:42.0|311.6|27.8|115.8|141.0|10.6
01|00500|01:44.2|01:44.2|317.7|29.3|149.9|166.0|09.8
02|00750|02:34.9|01:43.3|318.2|29.1|157.6|171.0|10.0
03|01000|03:47.5|01:53.8|267.5|26.8|153.3|169.0|09.8
04|00750|02:37.5|01:45.0|302.8|28.3|154.6|171.0|10.1
05|00500|01:41.7|01:41.7|334.9|30.6|147.1|167.0|09.7
06|00250|00:49.0|01:38.0|427.4|36.5|138.9|156.0|08.4

So, with a massive issue in the middle interval, I still finished only 1.2 seconds off of target.  I could have done the middle interval around 1:48 and hit the target.  This was a useful lesson.  Stick to the target and let yourself slow down for the 1000m interval.  Same target next time.

Tomorrow.  4 x 20’/2′ at 170W

 

So far so good

Tuesday – Nov 5 – 3 x 20′ / 1′

In the fitness center at work, static erg. b A bit short on time because I had to get to some offsite training by 8:15am.  Original plan was 4×20, I had to shorten it to 3×20.

Started at 165W and increased as I went along.

Wednesday – November 6 – 4 x 2000/5′

This is an intimidating session.  I had a reasonably good idea for the pace target because of the waterfall from last week:  1:53.0

The first rep was a warmup.  The average pace for the 4 work reps was 1:51.6.  The first two were no problem, the third was tough and I was struggling to hold pace in the last one after the first 500m of it.  I’m really happy to complete it cleanly.  1:51.5 target for the first 3 next time, with hopefully a faster last.

Thursday – 7 November – rest day

I wasn’t planning a rest day, but when I got to work I wanted to work on requirement definition for the “secret new feature” on rowsandall.com.  And then I discovered that I had a 8 am meeting.  So, there wasn’t enough time for a row.

Friday – 8 November – 3 x 20’/1′

Another day with early meetings, but I went right to the gym and got to work.  Today, I started at 170W and pushed it a bit while trying to keep my HR below 145 through the first 40 minutes.  I loosened the cap in the last 20 minutes to 150.

Saturday – 9 November – Hard 30′

At home on slides.  I was nervous about this session because of all the 10Ks that I bailed out on over the summer.  But based on the 1:57.2 10K that I did last week, a reasonable target for this piece was 1:56.  In my head, I really wanted to hold 1:55, but I was afraid that would be a stretch.

I started with a 2000m warmup.

Here’s the main piece.  Looks pretty boring.  It wasn’t.  I was making very small adjustments to stroke rate to try to hold 1:55.  And I counted strokes for each 1000m of the piece.  The hardest bit was probably from 5000 to 6000m.  Still pretty far from the end, but deep into the hole.  When I got to 2 minutes left, I was sure I was going to make it and I rated up to try to get over 7850.  I did…7855m.  That’s a 1:54.5 pace.  I have to shave 2 seconds off that to get back above 8K for 30 minutes.  I think that’s doable.

        Workout Summary - media/20191109-2211370o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07856|00:30:00.0|01:54.6|232.8|25.8|165.5|179.0|10.1
W-|07860|00:30:00.0|01:54.5|232.8|25.8|165.5|179.0|10.2
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01049|04:00.0|01:54.4|228.5|24.6|141.1|158.0|10.6
01|01044|04:00.0|01:54.9|230.3|25.1|160.5|162.0|10.4
02|01046|04:00.0|01:54.7|231.8|25.4|164.4|167.0|10.3
03|01044|04:00.0|01:54.9|230.6|25.6|167.4|168.0|10.2
04|01048|04:00.0|01:54.5|233.4|25.8|170.6|172.0|10.2
05|01043|04:00.0|01:55.1|229.9|26.0|172.9|174.0|10.0
06|01044|04:00.0|01:55.0|230.7|26.5|175.4|177.0|09.8
07|00542|02:00.0|01:50.8|261.7|29.6|178.2|179.0|09.2

Then a 2K happy ending cool down.

Tomorrow:  Long row — 3 x 30’/2′

 

 

 

 

Sun: 3 x 30, Monday: 4 x 1000

Sunday – November 3 – 3 x 30′ / 2′

Down on the cape, on slides.  But now with a fan!  What a difference it made.

The plan was to row this at 165W, but as time rolled on, and my HR stayed nice and low, I was able to push it up and did the last 30 minutes at 175W.  Nice to be able to push harder in one of these sessions for a change.

       Workout Summary - media/20191103-1816170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21991|01:35:59.8|02:11.0|162.6|19.6|134.1|145.0|11.7
W-|21141|01:29:27.5|02:06.9|171.3|19.8|134.9|145.0|12.0
R-|00854|00:06:00.0|03:30.9|044.0|17.7|123.0|145.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|06936|29:38.8|02:08.2|166.5|19.1|128.9|136.0|12.2
01|07054|29:48.7|02:06.8|171.9|20.1|135.7|142.0|11.8
02|07151|30:00.0|02:05.9|175.5|20.1|140.1|145.0|11.9

Monday – November 4 – L1 – 4 x 1000 / 5′

The classic, soul crushing sprint workout.

I managed the 8×500/3’30” at a 1:44 pace.  When I have been doing the Pete Plan, I saw a 2 to 3 second delta between the pace for 8×500 and 4×1000.  I am also interested in building some success here, so I decided to set a reasonably soft target, 1:48.

First a fletcher warmup.  Felt better than I have on an erg this entire season.  Good rate control.  Felt good at the paces.

       Workout Summary - media/20191104-1307140o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05048|00:20:19.0|02:00.7|204.7|20.2|141.1|163.0|12.3
W-|05052|00:20:19.0|02:00.7|204.7|20.2|141.1|163.0|12.5
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00984|04:19.0|02:11.6|166.8|16.9|110.8|130.0|13.5
01|00995|04:00.0|02:00.6|199.6|20.3|136.9|144.0|12.2
02|00764|03:00.0|01:57.8|213.5|22.2|146.0|148.0|11.5
03|00264|01:00.0|01:53.7|238.3|23.9|150.4|152.0|11.1
04|00137|00:30.0|01:49.2|264.1|25.8|153.7|156.0|10.6
05|00489|02:00.0|02:02.8|190.5|18.3|154.9|158.0|13.3
06|00283|01:00.0|01:46.2|290.0|27.8|153.8|158.0|10.2
07|00495|02:00.0|02:01.2|200.1|18.5|157.8|160.0|13.4
08|00149|00:30.0|01:40.6|332.9|30.1|156.1|159.0|09.9
09|00491|02:00.0|02:02.2|196.0|18.6|159.0|163.0|13.2

Then I set up for the intervals.

The first felt pretty easy, so I pushed a little to negative split the next one.  That one was OK too, so I decided to try to beat 1:46 for the third.  That worked out OK too, so I decided to try to beat 1:45 for the last one.  That was a bit of a stretch.  I started up at 30 spm and I was looking at 1:44s and 1:43s, but it took a very long time to get to halfway, and I was feeling the pain around then.  I pulled tried to lighten up my stroke and focus on technique to distract myself.  That got me to 250 to go, and then I just counted the strokes down.  No problem.

That was good fun.  Target for next time is a scary 1:46.

Tomorrow:  Hopefully 4×20 if I have enough time in the morning.  Again starting at 165 and adjusting up or down to stay below 145bpm.

 

The next phase

Sunday – October 26 – Slow roll

I felt like rowing on Sunday, so I headed into the basement to do an easy session.  I wanted to long and slow, so I plugged in a HM and off I went.

Something went badly with Painsled, and it only recorded the first 400m of the row.  But I didn’t know that at the time.

bokeh_plot - 2019-11-02T222154.455

Monday – 28 October – 8 x 500/3:30

Not sure what to do for a training plan, but when in doubt I might as well just follow my own version of the Pete plan.  So, time for a sprint session.

Started with a fletcher warmup

Then into the session.  I aimed at 1:45 split.

Not bad.

Tuesday – 29 October – Fartek on Quinsig in a double

I saw that the weather forecast for Tuesday morning was looking pretty good.  Misty, calm and warm.  I met Joe at 5:30 and we headed out with no particular plan.

We warmed up headed down to the south end of the lake.  Then started north.  After we passed the islands, I told Joe that I was game for anything, and he suggested that we do a pyramid up to the bridge.  Once we were there, we dropped into a 2k piece at a sub-threshold pace.  On the way back to the dock, we were side by side with a women’s eight and we wanted to stay there, so we worked a bit harder than we would have.

All in all, a very pleasant morning.

Wednesday – October 30 – Waterfall

Target was a 1:55 pace.

The first 2000 was the warmup.  I ended up an average pace of 1:53.6.

Hard but doable.  I’m liking this.

Thursday – 31 October – 4 x 20’/2′

The plan was to row at 165W and that’s what I did.  I think that’s my training power for now, until I earn the right to go faster.

This was interesting.  My heart rate started nice and low, but it did not plateau the way it should.  It just kept rising.  I think that means that my aerobic base is not as good as it should be.  Basically that my easy sessions have been too hard and I have not been building ability to metabolize fat.  I need to be careful and limit intensity of my endurance sessions

       Workout Summary - media/20191031-1246090o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19386|01:28:00.0|02:16.2|152.1|17.5|133.4|150.0|12.6
W-|18668|01:20:00.0|02:08.6|164.9|17.9|134.2|150.0|13.0
R-|00723|00:08:00.0|05:31.8|024.1|12.9|125.4|150.0|16.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04637|20:00.0|02:09.4|161.3|17.9|123.2|133.0|13.0
01|04680|20:00.0|02:08.2|166.6|18.1|132.6|138.0|12.9
02|04679|20:00.0|02:08.2|166.3|17.9|137.4|145.0|13.0
03|04673|20:00.0|02:08.4|165.6|17.8|143.6|150.0|13.1

Friday – 1 November – No Training

Scheduled rest day

Saturday – 2 November – 10K threshold

On slides.  Started with a 2k warmup.

Then into the 10K piece, target pace 1:58.

I’d say that was pretty consistent.  I was reasonably comfortable through the first 30 minutes and it was pretty tough going from there to the end.  I never felt in distress though.

        Workout Summary - media/20191102-1906560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:03.0|01:57.2|216.0|24.7|162.0|180.0|10.4
W-|10000|00:39:03.5|01:57.2|216.0|24.7|162.0|180.0|10.4
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:49.6|01:54.8|215.0|24.0|134.8|148.0|10.9
01|01000|03:55.0|01:57.5|215.9|24.3|151.4|154.0|10.5
02|01000|03:55.3|01:57.7|215.1|24.1|155.5|158.0|10.6
03|01000|03:55.2|01:57.6|215.2|23.9|159.0|161.0|10.7
04|01000|03:54.8|01:57.4|216.1|24.6|162.4|165.0|10.4
05|01000|03:54.9|01:57.4|216.2|24.7|165.3|167.0|10.3
06|01000|03:55.7|01:57.8|214.1|24.6|167.8|171.0|10.4
07|01000|03:55.7|01:57.8|213.9|24.9|171.7|175.0|10.2
08|01000|03:56.0|01:58.0|213.1|25.2|174.1|175.0|10.1
09|01000|03:51.5|01:55.8|225.8|26.7|177.5|180.0|09.7

Look at those even splits.   Nice.

Here’s a comparison of today’s row with the one that I did on 12 October.

  • 3 more watts today
  • Slightly lower HR
  • half an spm higher rate (which is good)

So, I’m happy with that.  A little bit of progress over the past month.

Tomorrow:  4 x 20 at 165W

 

Wormtown Chase

Wormtown is apparently the nickname for Worcester Massachusetts.

I got curious and googled to try to figure out why.  Here you go.

I was delighted to find out that it was bestowed in the late 70s by a punk rock DJ because the punk rock music scene in Worcester was so dead, that it was decomposing.  I’m sure it had nothing to do with the fact that the DJ’s name was L.B. Worm.

Anyway, this was the inaugural running of the Wormtown Chase.  For the past two years, the QRA has been generous enough to include masters events in the running of the Snale Race, a collegiate head race on Lake Quinsigamond.  This year, they wanted to do something new and different.  So instead of tagging on to the Snake Race, there would be another Regatta for schools and masters, and a new course!

The course was the draw.  Instead of straight boring shot up the lake, This race was going to feature a giant 180 degree turn around a couple of small islands.

Here’s the course map.

I looked to see who my competition would be,

Screen Shot 2019-11-02 at 6.28.13 PM.png

OK, so I know Dave Baker.  He’s a great guy, the inventor of the Shox Box and someone who was really nice to me when I first started rowing.  I remember seeing him on the lake when I was out maybe my second or third time in a single and he asked how it was going.  I said, “Well, I haven’t flipped yet”.  His reply made me feel so much better.  It was basically to the effect “flipping happens”.  I was really kind of hung up on the idea that flipping would mark me as a noob, and be incredibly embarassing.  Dave saying that it was just kinda a normal part of rowing was really an awesome thing for me in that moment.  I’ve been in a bunch of races and I’m normally faster than he is.  But he had been rumored to have been training up in Lowell, so I’d better not get cocky.

The other guy.  He’s a mystery to me.  So, the sleuthing begins.  I check to see if he rowed in the HOCR this year.  Nope.  Then I checked the Textile.  Ah ha!  There he is.  He finished a respectable fourth.  I knew the guy that won, and he was 5% slower.

Now, here’s how obsessive I can get.  I then went to the HOCR results and checked the textile winners time and place.  Then I compared it to guys that I am typically close to.  Last year, I beat a guy by less than 1% in the snake race, and the Textile winner beat him by 10% in the HOCR.  Oh crap.  This guy, Dan was faster than me.  Probably 5% faster than me.

So, going into the race, I was thinking that I probably couldn’t beat him, but if I got within 5% of his time, I could feel like I had performed up to expectations.

The start order was Dan, then me, then Dave.

When I got to the lake in around 7am, it was beautiful.  There was no wind, it was warm and the skies were clear.  But as we got closer to the 9am start time, the wind began to build, and build, and build some more.  By the time my race rolled around at 10:50, it was blowing straight out of the north between 12 to 15 mph.  Ooof.  It was going to be a long and slow race.  I hope all that coastal rowing pays off.

The start line was only about 1500m south of our docks, and there was no place to do a warm up on the water, so I went into the boathouse and did a fletcher warmup on the erg.  I pushed it hard because I was doing it about 45 minutes before my race.

Then I launched, and with the brisk tail wind, I was down to the start area way too quickly, and so I sat around.  Dan came rowing up and then he went ahead of me.  No sign of Dave.  I waited a bit longer, and I saw that, even though our start time was still a few minutes away, Dan was heading down to the line.  I didn’t realize it until he was a good 200m away.  Damn, I was hoping to be close enough to try to hang onto him, maybe even push him a bit through the turn.  I picked it up and headed to the line.

The chop was tough.  I was rowing short downwind, and I felt tentative at the catch.  I tried to find a rhythm and crossed the line going kind of slow.  With the chop, I didn’t do as much looking around to perfect my course, and I ended up a bit further off the first island than I wanted.  I was watching the speedcoach and disappointed to see 2;20, even going downwind.  I noticed with some annoyance that the power readings were “—“.  I guess changing the battery before the race would have been a good idea.  Especially with the wind.

I handled the start of the turn well, and it felt great to get into the lee of island.  I lined up to skirt nice and close to the southern point, and hit that turn just right.  Of course, that is also when the wind hit me broadside, and the chop too.  I took a couple of pretty sloppy strokes, but focused on pushing hard on starboard, with very little pressure on port.  I looked around, but in the daylight, it was really hard to pick the point of the third island out against the shore line.  There was fall foliage on both the island and the shore, and I really struggled until I was kind got close enough to make it out.  Luckily because of the practice, I ended up on a good line, and hit  the eastern point at a good angle and nice and close to the island.

Now I was into the head wind, and I was kind of freaked out about how high my heart rate was.  I thought I was going to blow up.  I tried to calm down and just row clean, but the wind was a big challenge.  I tried lower rates and more power.  I tried rating up and rowing light.  That felt a bit better.  But the splits were soul crushingly slow.  I was hovering on the wrong side of 2:30.  All I could hope was that other folks were equally slow.

I continued to battle along.  I never saw the rower in front of me, and Dave started far enough behind me that it was tough to judge distance to him.  I just slogged akong.

There was a funnel effect under the route 9 bridge and there were a few strokes where it was tough to even swing my oars back to the catch for the next stroke.

It took forever to get up to the gazebo, but once I was there, the water seemed to smooth out a bit and the wind seemed to drop a bit.  I pushed up a bit harder.  Then a wonderful thing happened.  I passed the last girls novice four of the event that started before ours.  They were cheering as they rowed along.  I’m sure it was for themselves, but I imagined it was for me and I rowed a bit harder and smoother to the finish.

My arms and legs were cramping up and I limped back to the dock.  Here’s the map.

Screen Shot 2019-11-02 at 7.06.56 PM

Here’s the turn.  Looks pretty good actually.  I went a bit wider around the point than I needed to, but the turn around that south point was better than I feared.

Screen Shot 2019-11-02 at 7.07.39 PM

Here’s a comparison between the practice turns (blue) and the race turn (red).

Screen Shot 2019-11-02 at 7.09.51 PM

As for heart rate.  It was the hardest I havce ever worked in a race.

As for splits, it was bad as it looked in the boat.

        Workout Summary - media/20191026-1541100o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08488|00:60:20.5|03:33.3|034.8|23.5|149.3|184.0|06.0
W-|06368|00:33:03.0|02:35.7|034.0|24.6|169.3|184.0|07.9
R-|02127|00:24:24.3|05:44.2|035.6|22.2|125.9|184.0|08.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00248|01:24.0|02:49.2|102.8|19.3|142.3|147.0|09.2
02|05380|27:22.1|02:32.6|031.0|25.2|175.7|184.0|07.8
03|00058|00:20.5|02:58.3|031.0|20.6|132.3|133.0|08.2
04|00101|00:36.0|02:57.5|031.0|19.8|133.5|134.0|08.5
05|00468|02:42.0|02:53.1|031.0|23.1|138.4|143.0|07.5
06|00114|00:38.4|02:48.9|031.0|21.7|139.6|140.0|08.2

2:32.6.  In a race.  At 25 spm.  Wow!  That’s slow.

Here are 500m splits in the race.

        Workout Summary - media/20191026-1541100o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08494|01:02:35.6|03:41.1|034.7|23.0|148.5|184.0|05.9
W-|05250|00:26:45.0|02:32.9|031.0|25.2|176.4|184.0|07.8
R-|03245|00:35:51.0|05:31.4|037.4|21.3|127.6|184.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00500|02:19.9|02:19.9|031.0|25.1|160.3|165.0|08.5
02|00500|02:21.8|02:21.8|031.0|25.9|170.3|174.0|08.2
03|00500|02:27.6|02:27.6|031.0|25.9|173.6|176.0|07.9
04|00500|02:31.7|02:31.7|031.0|25.1|176.4|179.0|07.9
05|00500|02:33.9|02:33.9|031.0|24.6|177.9|179.0|07.9
06|00500|02:42.3|02:42.3|031.0|24.2|178.9|181.0|07.7
07|00500|02:38.1|02:38.1|031.0|24.9|179.6|181.0|07.6
08|00500|02:40.9|02:40.9|031.0|24.6|180.8|182.0|07.6
09|00500|02:37.8|02:37.8|031.0|25.6|180.1|182.0|07.4
10|00500|02:38.2|02:38.2|031.0|25.6|181.5|184.0|07.4
11|00250|01:12.8|02:25.7|031.0|26.6|181.2|184.0|07.7

I couldn’t believe how slow I was, but it seemed like I held my distance with Dave.  I had real hope that I had made up ground on Dan.  When I looked at the results, as I expected, I had finished second.

Screen Shot 2019-11-02 at 7.01.36 PM.png

A quick bit of math revealed that I was 3.4% behind the winner.  So, I was happy with that.  I wanted to be within 5%.   I met Dan after the race.  He seems like a great guy.  Former college rower, just getting back in the sport.  We talked a bit and he lives quite near where I keep my boat.  I tried to convince him that the place where I row would be a good spot for him too.

But beyond meeting a nice person, now I have a most valuable tool.  A target.  I want to be able to beat this guy next year.  To do that I need to get faster.  I feel more energized than I have in two years.

After the race, I hung out with my friends for the club for a while, then I packed up my boat for the winter and stashed in the back of the racks.  I hope there’s some more good rowing days, but with the colder weather, rowing bigger boats seems like a better idea.

 

Race week prep

Monday – Oct 21 – 5 x 1000 / 5′ 

My original thought was to do a 4 x 2000, but I didn’t think I had the oomph for that workout.  I decided to go easy on myself and swapped in a 5 x 1000.  It was still a reasonably tough session.  I ran out of lake for the 4th interval.

Looking at the paces, all I can hope is that there was a nasty headwind for the first 4 reps!

       Workout Summary - media/20191021-1156050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11506|01:07:10.1|02:55.1|125.2|22.7|148.1|177.0|07.5
W-|08049|00:39:35.4|02:27.6|164.7|24.3|157.3|177.0|08.5
R-|03462|00:27:35.4|03:59.0|068.6|20.5|135.0|177.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02669|13:32.1|02:32.1|139.3|20.0|145.3|158.0|09.9
02|01272|06:11.8|02:26.1|179.9|25.5|161.7|174.0|08.1 - 1
03|01011|04:49.1|02:22.9|187.5|26.8|167.2|177.0|07.8 - 2
04|00972|04:51.8|02:30.1|177.1|26.1|167.7|177.0|07.7 - 3
05|00805|03:56.0|02:26.6|184.6|27.5|167.1|177.0|07.5 - 4
06|00292|01:31.3|02:36.6|124.5|22.3|135.4|145.0|08.6 
07|01027|04:43.3|02:17.9|177.8|28.4|164.3|173.0|07.7 - 5

I like rowing out in Worcester a lot.  But it adds about 40 minutes of driving to my morning.

Tuesday – 22 Oct – San Diego

Early flight to San Diego.  I had a spare hour after I checked into my hotel, so I went to the fitness center.  20 minutes on the treadmill and 20 minutes on the recumbent bike.

Screen Shot 2019-11-02 at 5.47.11 PM.png

Screen Shot 2019-11-02 at 5.48.34 PM.png

Wednesday – 23 October – No Training

I had early conference calls and then a 9:45 am flight back to Boston.  No chance to get to the gym.

Thursday – 24 October – The turn

The race that I did on Saturday features a big sweeping 180 degree turn around two islands.  I know the lake reasonably well, but I have never really taken this turn in a single.  I wanted to fix that on Thursday morning.

It was a nice morning to row.  Of course, it was totally dark when I launched, but there is enough light along the shores to pick out your course, and there is pretty good discipline among the rowers to use a bow light and stern light.  I was counting on this on Thursday morning because the turn cuts across the preferred uplake travel lane.  I really didn’t want to run into anyone.

My plan was to basically to do 2 x 1500, but do them around the islands to practice the turn.

        Workout Summary - media/20191025-1236080o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08103|00:45:25.7|02:48.2|128.1|22.1|143.1|168.0|08.1
W-|05586|00:26:23.2|02:21.7|167.2|23.6|153.7|168.0|09.1
R-|02523|00:19:02.8|03:46.4|073.9|20.1|128.4|168.0|06.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01316|06:35.1|02:30.1|149.8|18.6|144.3|154.0|10.7
02|01205|05:31.4|02:17.5|171.1|24.9|158.4|168.0|08.7 - turn 1
03|01450|06:37.5|02:17.1|173.8|26.7|160.5|168.0|08.2 - turn 2
04|00208|01:03.0|02:31.4|148.8|21.9|125.7|140.0|09.1 
05|01407|06:36.2|02:20.8|177.7|24.5|156.8|168.0|08.7 - the 4+

Here’s the whole row.  The turn is down at the south end.

Screen Shot 2019-11-02 at 5.58.40 PM.png

Here’s the view of the whole turn.  The start of the race is by the beach in the upper left corner.  Then you row down past the first small island, turn around the second, and then around the outside of the third.  You row up past a projecting point, and then up to the narrows.  Fun thin I learned about the point in this row.  They put a big white buoy off of it.  My plan had been to hug up really close to it to try to minimize distance.  I just missed it on my first go round, and got it caught on my oar the second time around.  I didn’t do that in the race, so I guess the practice paid off.

Screen Shot 2019-11-02 at 6.06.08 PM

Here’s a close up of the turn,  The key thing I was trying to figure out was how to minimize the distance rowed without unnecessarily slowing down.  The key was how to handle the southern tip of the bigger island.  Starting the turn too late at that point results in swinging wide.  That’s what happened in my second go.  In the first one, I felt like I was too far away from the first island and western point of the second when I started my turn.  So, on try number two, I hugged the first island, and hit the western point just right, but I took one stroke too many at the south point and swung wide.

I’m very glad I tried out the turn.

I finished my turns, and took a bit of a breather for a drink.  A coxed four came up lake and we ended up nearly side by side.  I increased pressure to stay ahead of them through the narrows, and then basically matched them for pace up through the bridge.  It was good sub-threshold rowing.

What a blast!

Friday – 25 – No Training

I was planning to do just a 20 minute warmup on the erg, but a busy schedule a work messed that up for me.

 

 

Getting ready for my last race of the season

A great week of training.

Sunday – Oct 13 – 90′ Coastal row

Long and slow.  A really beautiful day!  Might have been my last coastal row of the year, if so, it was a great way to finish up.

I launched about 2 hours before high tide and I didn’t have much of a plan beyond rowing at low intensity for about 90 minutes.  I started off with the tide, and then turned to head out into the bay.  I hugged the shore for a little bit, and then headed out, picking a house on the top of a hill as my point.  I decided to row on that heading until I had a straight shot up to Wellfleet harbor, through the buoyed channel.  I thought it would be fun to ride the current.

It was.  I just paddled along, enjoying the sunshine and watching the boats and birds.  I turned in the harbor and paddled through the anchorage, around the jetty, and then up along the boat slips.  I had a nice drink of water, turned around and headed for home.

When I reached the buoy at the entrance of the harbor, I turned to the south, picked another house on the shore and kept it as my point the whole row back down to Lt Island.  Looking at the map, you can see how straight this section was.  It was also getting very close to high tide by this point, so there wasn’t much current pushing me around.

Screen Shot 2019-10-20 at 11.41.48 AM

        Workout Summary - media/20191013-1856250o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15361|01:29:43.5|02:55.2|000.0|21.0|137.4|156.0|08.1
W-|14880|01:24:52.9|02:51.1|000.0|20.9|137.9|156.0|08.4
R-|00486|00:04:51.0|04:59.2|000.0|22.9|128.5|156.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
08|00922|05:09.0|02:47.6|000.0|19.6|122.4|134.0|09.1
09|07850|43:57.3|02:48.0|000.0|20.1|137.7|152.0|08.9
10|05996|34:04.7|02:50.5|000.0|22.3|142.7|156.0|07.9

2019-10-13 11.53.01

Monday – 14 October – Technique work on Quinsig

I needed a nice easy row on Monday.  I basically did steady state, square blades, and slow roll ups in 2 minute chunks.  I managed to stop my speedcoach with my water bottle after the first 4K of my row (Arghhh!), so I tried to reconstruct the data using the speed and position data from CrewNerd and hear rate from my watch.

The heart rate readings were a bit erratic, but it was a very easy row.

Tuesday – 15 October – 2K/1.5K/2K/1.5K

I was short on time, and I was not really in the mood for a hard workout.  But this is a critical prep week for the race coming up on the 26th, so I stuck with the plan, sort of.  The plan was for a 4 x 2K.  As it turned out, I shortened the 2nd and 4th intervals.  The second, I got confused on stroke counts and basically just gave up.  On the fourth, I started a bit too close to the boathouse, and I was running out of time to get to the office in time for my first meeting.

The first interval felt great.  I felt fast and crisp.  After that, it was not much fun.

       Workout Summary - media/20191015-1551110o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10612|00:56:45.6|02:40.5|139.0|23.7|154.7|176.0|07.9
W-|07024|00:32:24.4|02:18.4|181.7|26.1|166.6|176.0|08.3
R-|03592|00:24:21.5|03:23.5|082.3|20.5|138.8|176.0|06.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02013|09:04.5|02:15.2|187.5|25.3|163.3|171.0|08.8 - tail
02|01556|07:11.4|02:18.6|186.5|26.6|168.3|175.0|08.1 - head 
03|02009|09:29.6|02:21.8|178.6|26.0|169.7|176.0|08.1 - head
04|01445|06:38.9|02:18.0|172.8|26.8|164.9|172.0|08.1 - tail

Wednesday – 16 October – Steady State – Quinsig

Really foggy and dark.  Felt very alone, especially during the first half of the row before sunrise.  Pushed a bit too hard because I was trying to keep the split below 2:30.  I didn’t succeed.  For some reason, my HR sensor dropped connection for a few minutes towards the end of the trip up the lake.

        Workout Summary - media/20191016-1156080o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11835|01:07:51.2|02:52.0|128.2|21.8|142.0|167.0|08.0
W-|10727|00:54:04.8|02:31.2|144.9|19.6|147.2|166.0|10.1
R-|01111|00:13:46.6|06:12.1|062.4|30.7|121.9|166.0|04.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02926|14:45.5|02:31.3|147.9|18.6|148.2|158.0|10.7
02|05657|28:34.4|02:31.5|141.9|19.7|143.4|166.0|10.1
03|02145|10:44.9|02:30.3|148.9|20.7|155.8|166.0|09.6

Thursday – 17 October – 15 x 3′ / 1′ Threshold

There was a massive Nor’easter that blew through New England on Thursday.  I decided to sleep in and grab a quick workout in the fitness center at work.

Because I am not in the kind of shape I want to be right now, I took the easy way out in the workout and started slow (2:00 splits), and took a second in each interval, until I was around a 1:52 pace.

Then I slowed a bit in the last 3 as well.

 

Friday – 18 October – Steady State

On Quinsig.  The forecast said that there would still be a bit of wind left over from the storm, but it would be coming from the west, so it would be a cross wind and the lake is pretty narrow.  I saw that some other folks had signed up, so I decided to give it a try.  When I got to the lake, I discovered that they had all cancelled on me, but the conditions were actually really nice.  Light cross wind, and nice flat water.

I really just wanted to row, and it was a great morning to do that.  Again, I pushed a bit too hard chasing splits.

        Workout Summary - media/20191018-1101070o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11841|01:03:42.5|02:41.4|135.5|20.9|150.9|167.0|08.9
W-|10982|00:55:04.8|02:30.5|149.7|20.5|155.0|167.0|09.8
R-|00864|00:08:38.0|04:59.8|045.3|23.5|124.6|167.0|04.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03246|16:02.7|02:28.3|150.6|19.4|151.1|163.0|10.4
02|05678|28:44.5|02:31.9|150.2|20.8|157.7|166.0|09.5
03|02058|10:17.6|02:30.0|146.8|21.3|153.6|167.0|09.4

A little faster than Wednesday, but not very impressive.

Saturday – 19 October – Bad 10K

I needed some sleep, so I did not attempt to get out on the water on Saturday.  Around noon, I set myself up to do my weekly long threshold piece.  It did not go well.

I did a 2K warmup, and my HR was sky high.  It also felt like very hard work.

I started the 10K once, but decided that I needed better music and quit after about 500m.  I started again and tried to hold 1:59 splits.

For some reason, Painsled stopped recording after about 20 minutes.  But that was enough time to see the point where I knew I was not going to be able to hold my split.

But this close to a race, there is no way that I am going to quit on a training piece, so I just slowed down and watched my HR go up and up.  Here’s the HR data from my watch.  My MaxHR is about 185.  Even though I was rowing at a sedate 2:02 pace, my HR was with 5% of my max for the last 5 minutes.

Screen Shot 2019-10-20 at 12.33.24 PM

Not sure what was wrong with me.  It might be training load, This was my 12th workout day in a row.  Anyway, I’m coming into a taper week, so I’m not gonna worry about it.

Sunday – 20 October – Drills on the fives on Quinsig

Really cold this morning, only about 34F when I launched and the dew droplets had frozen into ice on docks.  There was a little bit of wind from the North, but it was barely enough to kick up a ripple.  There was a power boat out, and they managed to wake me about 4 times.  None too severely, but enough to make balance drills a lot tougher.

There was also a ton of debris in the water.  Clumps of leaves, sticks, a soccer ball, multiple floating fenders, and a few mostly submerged thick branches.  Generally not too much of a problem, but it slowed me down at times.

I was doing 4 minutes of hardish steady state, then a minute of drills

  • Square blades
  • Delayed feather
  • Pause at body over
  • Open hands on recovery

A lovely morning.

     Workout Summary - media/20191020-1246050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11464|01:01:14.3|02:40.3|135.7|20.5|148.1|169.0|09.1
W-|08730|00:43:17.8|02:28.8|154.1|21.2|148.7|169.0|09.6
R-|02752|00:17:57.9|03:15.9|091.4|18.9|146.4|169.0|04.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00008|00:01.3|01:22.3|188.0|09.5|115.0|115.0|38.4
02|00006|00:01.3|01:50.2|161.0|22.0|117.0|117.0|12.4
03|00007|00:02.8|03:32.1|111.0|21.0|117.0|117.0|06.7
04|00008|00:03.0|03:02.9|156.0|20.0|117.0|117.0|08.2
05|00009|00:03.2|02:52.0|124.0|19.5|116.0|116.0|08.9
06|00009|00:02.8|02:37.3|139.0|21.0|116.0|116.0|09.1
07|00954|04:47.7|02:30.8|143.4|19.1|137.3|145.0|10.4
08|00786|03:58.3|02:31.6|146.1|18.8|147.4|151.0|10.5
09|00864|04:13.4|02:26.6|151.2|20.3|151.9|156.0|10.1
10|00286|01:22.1|02:23.5|160.6|21.8|150.7|154.0|09.6
11|00193|00:58.6|02:31.9|153.3|21.5|131.8|140.0|09.2
12|00744|03:48.7|02:33.7|150.1|20.4|149.4|153.0|09.6
13|00764|03:46.5|02:28.3|161.8|22.2|153.2|160.0|09.1
14|00652|03:16.6|02:30.9|157.5|22.2|147.7|159.0|09.0
15|00761|03:51.4|02:32.0|150.9|21.3|152.7|155.0|09.3
16|00387|01:59.6|02:34.6|146.7|21.0|150.3|153.0|09.2
17|00184|00:56.6|02:33.6|148.6|21.3|149.4|152.0|09.2
18|00404|01:55.3|02:22.7|183.0|24.5|156.9|162.0|08.6
19|00217|01:06.0|02:31.9|120.0|21.6|131.6|142.0|09.1
20|00841|04:07.2|02:27.0|148.9|21.1|149.9|154.0|09.7
21|00646|02:55.4|02:15.7|188.1|25.9|159.8|169.0|08.5

Tomorrow:  4 x 2K on Quinsig, then in the afternoon, I head out to California.

Stuff since Sept 22

Last time I checked in, I had just spent a long Saturday cleaning my deck.

Sunday – Sept 22 – Tough 10K

On sunday, I completed the second part of the deck chore:  Sealing.  This is a lot easier than the cleaning but still involved about three hours of filling, pumping and spraying.

We headed home in the early afternoon, and around 5, I went to go do a 10K threshold workout.  On slides.

I didn’t bother to warmup, I just dove right in.  I should have aimed at a 2:00 pace, but because I am stupid and proud, I ended up aimed more at 1:57.  A pace that I have not earned the right to try for at this distance.

I managed to hold it through 30 minutes, but I didn’t have the guts to keep it up for the full piece.  Under different circumstances, I think might have been able to just back off the pace a little and finish it out, but that was not how it ended up on this day.

       Workout Summary - media/20190922-2200590o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:15.1|01:57.8|214.6|24.7|163.5|179.0|10.3
W-|10000|00:39:15.5|01:57.8|214.6|24.7|163.5|179.0|10.3
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:54.5|01:57.3|213.8|23.2|128.7|150.0|11.0
01|01000|03:54.1|01:57.0|218.5|23.9|153.8|157.0|10.7
02|01000|03:53.5|01:56.7|220.0|24.3|159.4|161.0|10.6
03|01000|03:53.3|01:56.6|220.7|24.4|162.3|164.0|10.5
04|01000|03:53.7|01:56.8|219.1|24.4|166.1|168.0|10.5
05|01000|03:53.2|01:56.6|220.9|25.2|170.7|172.0|10.2
06|01000|03:53.5|01:56.8|219.7|25.3|173.6|176.0|10.1
07|01000|04:05.3|02:02.6|193.7|25.8|170.1|176.0|09.5 - whoops
08|01000|03:59.4|01:59.7|204.4|24.1|172.5|176.0|10.4
09|01000|03:55.2|01:57.6|216.7|26.3|177.3|179.0|09.7

Still a pretty good time overall, but very disappointed that I can’t seem to stick it out through a tough piece these days.

Monday – 23 Sept – Drills on the 5s in a quad

I had signed up to race with some friends from Worcester in a quad in the Textile River Regatta at the beginning of October.  I have done very little rowing with other people lately, and I wanted to avoid humiliating myself.  So, it was time to change my morning routine a bit and head out to Worcester.  This means I need to get up at 4:45, and I spend a long time in the car getting to work, but I have to say, it was incredibly energizing to row with other people.  I was feeling stale, and having people to meet for a workout and being to share the experience seems to be just the thing I needed.

I met Joe, Mike and Rob at 5:30 at the boathouse.  I suggested that we do a bit of technique work so I could get reacclimatized to rowing in a big boat.  We did drills on the fives.  Actually, I kind of varied the steady state time depending on where we were on the lake and what was going on.

The drills we did were:

  • delayed feather
  • pause at body over
  • half slide
  • rowing on the square

I forgot to start recording until after the first leg down to the south end of the lake.

You can see the drills in the stroke rates.  The ones where the rate went higher was the half slide, the really noise ones were the square blades.

I had a great time and I think we were rowing a lot better at the end of the outing than at the beginning.

Tuesday – Sept 24 – Steady State 1x

Back on the charles.  I had a flight out to San Fransisco, but it didn’t leave until about 10am, so I stopped in Newton and went for a row on my way to the airport.

I don’t know what happened with the speedcoach.  The data that I have is for the first 20 minutes of the row.  Up through the turn around at the Waltham dam.  I have to assume that I hit the start stop button with my water bottle when I returned it to its normal place.

It was a very nice way to start a long travel day, even though I was disappointed that the United Club in Boston does not have a shower.  I cleaned as well as I could in the men’s room, but I feel badly for my fellow passengers.

Wednesday – Sept 25 – Fitness Center

In the hotel.  I had an early meeting meeting down in South San Jose, so I got up and headed to the fitness center.  I did 20′ inclined walk and then 30 minute piece on the stationary bike.  All pretty sedate.

Thursday – Sept 26 – No Training

I caught an early flight from San Fransisco back home.  No chance to train.

Friday – Sept 27 – thrills and drills in the Quad

Back out at Lake Quinsigamond.  Today it was me, Joe, Mike and Hayden, a young, tall, strong guy who rowed for Brown in College.  This was a fun lineup.  Hayden is an extremely strong rower and the boat felt really alive with him pushing it.We did a moderate workout of repeats of 3′ at head race rate and 1 minute of drills.

It was a blast!

Saturday – 28 Sept – No Training

We stayed in Hopkinton, and it looks like I didn’t do much of anything!

Sunday – 29 Sept – 3 x 20′

In the afternoon, I went and did a boring steady state session.

Monday – 30 Sept – 4 x 2k in the quad

With Joe, Mike and Hayden again.  Need to get some practice at head race intensity.

        Workout Summary - media/20190930-1136120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15480|01:23:16.0|02:41.4|000.0|20.2|132.0|169.0|09.2
W-|12935|00:52:45.0|02:02.3|000.0|22.9|142.9|169.0|11.0
R-|02552|00:30:31.0|05:58.8|000.0|15.5|113.1|169.0|01.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03558|14:48.0|02:04.8|000.0|17.9|130.4|139.0|13.4 -wu (tail)
02|02153|08:48.0|02:02.6|000.0|24.2|146.5|161.0|10.1 -1 (head)
03|02069|08:24.0|02:01.8|000.0|25.0|152.3|162.0|09.9 -2 (head)
04|02044|07:44.0|01:53.5|000.0|26.4|150.4|166.0|10.0 -3 (tail)
05|02031|08:13.0|02:01.4|000.0|26.7|154.2|169.0|09.3 -4 (head)
06|01080|04:48.0|02:13.3|000.0|19.9|126.8|136.0|11.3 -cd (tail)

I was has happy all day after this workout.

Tuesday – 1 October – Steady State 1x

In Newton.

Wednesday – 2 October – Hard 5K in the quad

With Joe, Mike and Rob.  We have a race coming up, it was time to see what happens when we tried to row hard for a race distance piece.

Good news: Nothing bad happened.

Bad news:  We were not very fast

        Workout Summary - media/20191002-1051100o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11230|00:60:59.0|02:42.9|000.0|21.1|146.6|184.0|08.7
W-|08089|00:34:42.0|02:08.7|000.0|23.3|157.1|184.0|10.1
R-|03146|00:26:17.0|04:10.7|000.0|18.3|132.7|184.0|02.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00585|02:50.0|02:25.3|000.0|18.0|132.5|136.0|11.5
02|02082|09:41.0|02:19.5|000.0|19.9|148.2|157.0|10.8
03|05194|21:15.0|02:02.7|000.0|25.3|164.6|184.0|09.7
04|00228|00:56.0|02:02.7|000.0|28.6|154.9|163.0|08.5

There was some good rowing in there and some rough patches.  I’m still amazed how much more fun rowing is when you do it with other people.

Thursday – 3 October – Steady State in the quad

With Joe, Mike, and Swifty.

Just a nice steady state row.  A little bit of hard stuff toward the end.  Then a few drills coming back to the boathouse.

Friday – 4 October – No Training

Saturday – 5 October – Just a warm up

Sunday – 6 October – The Textile River Regatta

With Joe, Mike and Mike’s Friend Dave.  I had never had the opportunity to row with Dave before this outing, but I was looking forward to it.  He is a tall, fit, former college rower.  He and Mike had rowed together at Holy Cross.They are both in their forties and have gotten back into rowing relatively recently.  I’m 56, and Joe is in his early sixties.  Average age in the boat was 52.

We launched early and spent some time doing drills and getting ourselves coordinated.  We arrived in the pre-start area on time, but the regatta was running about 20 minutes behind schedule so we sat for a long time.

The race was downriver, with not a lot of flow.  It looks like the was a GPS glitch on the way up to the start, but the downstream path looks about right.

Screen Shot 2019-10-12 at 7.03.32 PM

The race itself was a blast.  Our event started after a ladies 4+ group and so we caught up to them and even though were were not so fast, we got to row in traffic and did some passing.

On raw time, we were second to last.  After applying the handicap, though, we dropped to last.  We picked up one 10 second penalty because we missed a course buoy.  Without that, we would still have been 6th on raw time, but we would have also finished 6th on handicap as well.

Looking at the splits, I think we rowed about as fast as we should have.

       Workout Summary - media/20191006-1811480o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14317|01:48:37.0|03:47.6|000.0|15.6|127.6|182.0|08.5
W-|11047|00:44:42.0|02:01.4|000.0|24.5|153.2|182.0|10.2
R-|03275|00:31:48.0|04:51.3|000.0|14.0|120.4|182.0|04.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03850|15:37.0|02:01.7|000.0|21.6|147.5|160.0|11.4
02|01515|06:41.0|02:12.3|000.0|23.6|142.4|149.0|09.6
03|00813|03:30.0|02:09.2|000.0|24.5|145.4|156.0|09.5
04|04869|18:54.0|01:56.4|000.0|27.3|163.2|182.0|09.5

I think this lineup could probably be at least a minute faster over that course if we had been able to get a few good sessions in the boat together before the race.

Despite the results, I was pretty excited to be racing again, and racing a quad was a new experience for me, which I thoroughly enjoyed.  I hope I can do it again next season.

Monday – 7 Oct – Technique

Square blade, slow roll up and steady state. Nice easy session after the race.

It was a bit windy, but on my sheltered little river, it wasn’t a problem.

Tuesday- 8 Oct – No Training

I was up late with a work conference call, and I decided to sleep in.

Wednesday – 9 Oct – Quick Erg Session

I had brought my shell home with me on Tuesday night and I intended to go rowing out at Lake Quinsigamond in the morning.  But when I arrived at the lake, it was very dark, and very windy.  I got back in my car and drove to work.  I did a quick erg session in my socks, since I didn’t have sneakers with me.

     Workout Summary - media/20191009-1231370o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10342|00:43:56.9|02:07.5|173.8|19.4|144.5|158.0|12.1
W-|09686|00:39:57.0|02:03.7|184.7|19.8|145.2|158.0|12.3
R-|00658|00:23:34.1|17:55.2|084.3|17.1|142.6|158.0|01.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04836|19:55.5|02:03.6|184.9|19.8|139.4|154.0|12.2
01|04850|20:01.5|02:03.9|184.5|19.7|151.0|158.0|12.3

Thursday – 10 October – 15 x 3’/1′ static

Again, it was cold and windy, but on Thursday we added in a driving rain,  More erging. Today a short interval session.

I wasn’t feeling very ambitious, so I started at a nice easy pace and sped up each interval until they really strung.  I ran out of oomph with 2 intervals to go.

Good workout.

Friday – 11 October – 3 x 20’/2′ Static

Still stormy, so no OTW.  I intended to do an L4, but It got too hard.  I decided to back off and just row easy.

Saturday – 12 October – 10K on slides

Down on the cape.  Still too windy for rowing.  I really wanted to do a 10K without any breaks or bobbles.  I decided today would be the day.

First a 2k warmup.Looks like a lot of  missing data.

Then the main event.  Started nice and slow at 1:59 and stuck there through the whole thing.  I only sped up in the last 1K. It was a nice piece of rowing.

I love it when I can finish strongly.

Cool down.

And that brings us up to date!

 

 

 

 

 

 

 

Septum Mirabilis

Since last Saturday, I rowed my single 6 days in a row!  It’s a miracle.  I think the first time all season.

Sunday – Sept 15 – 16km on the Lower Charles

I met my friends from Worcester at the public docks at CRI in Brighton.  I brought my single.  They brought a single, double, quad and believe it or not a triple.  Our club bought a couple of lightly used Swift Triples.  These boats are going to be great.  Having the option of using a triple when we have an odd number of rowers, or if we want to balance lineups will be awesome.

We launched around 7:30.  The goal was to scout the river for the people that we going to do the CRI Fall Classic the following weekend.  My goal was to have some fun and maybe do a threshold piece.

I succeeded at having fun, but by the time, I tried to settle in for a 5k threshold piece, I was already pretty tired and gave it up halfway through.

Screen Shot 2019-09-21 at 9.52.30 PM.png

We made our way down river, and ultimately got to the beginning of the powerhouse stretch.  I asked the other boats if they wanted to do a race pace 1K, since this is the best place to do it.  They acquiesced and off we went.  I felt pretty good for the first 500 or so, but I rapidly ran out of oomph.

We continued down to the basin, and waited for everyone to regroup.  From there, we headed upriver to the area where they marshall the start of the CRI Fall Classic.  We regrouped again and then we took off.  they continued to just scout the course, but I wanted to do my threshold piece, so I got pretty far ahead of the group.  I made it around 2500 meters, then the combination of river traffic, a bit of headwind and lack of training got to me and I pulled up instead of trying to pass a big group of boats as the river was narrowing.  I put on a few bursts of speed the rest of the way, but I was really tired out.

        Workout Summary - media/20190915-1631070o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15880|02:00:44.3|03:48.1|107.2|21.8|137.1|178.0|06.0
W-|10841|00:53:27.1|02:27.9|148.1|23.0|153.6|178.0|08.9
R-|05056|01:07:18.7|06:39.4|074.7|20.9|123.9|178.0|02.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00403|02:04.8|02:34.9|139.7|19.1|134.3|140.0|10.1
02|00541|02:39.8|02:27.8|137.1|20.6|140.1|147.0|09.9
03|00578|02:57.5|02:33.5|138.1|19.6|141.9|147.0|10.0
04|00205|01:03.4|02:34.4|106.2|19.9|137.7|142.0|09.8
05|00206|01:02.6|02:32.2|143.7|20.2|139.7|144.0|09.8
06|00182|00:56.4|02:34.5|111.6|19.1|139.9|143.0|10.2
07|00576|02:49.0|02:26.7|160.0|22.3|155.9|162.0|09.2
08|00742|03:46.4|02:32.6|126.2|20.1|143.2|150.0|09.8
09|00876|03:46.4|02:09.2|209.0|27.6|164.6|176.0|08.4 - most of a 1k
10|00632|03:07.9|02:28.7|126.3|21.4|150.7|157.0|09.4
11|00695|03:34.6|02:34.3|152.1|22.6|144.6|154.0|08.6
12|00316|01:38.2|02:35.2|142.7|21.4|153.0|156.0|09.1
13|00398|02:04.9|02:37.1|121.7|20.2|141.2|147.0|09.5
14|00604|03:03.4|02:31.9|127.5|21.2|150.7|157.0|09.3
15|02561|12:10.2|02:22.5|164.9|26.1|167.9|178.0|08.1 -- a bit of hard rowing.
16|00462|02:21.7|02:33.5|125.7|24.6|164.6|169.0|08.0
17|00241|01:10.3|02:25.9|182.3|27.3|170.4|174.0|07.5
18|00409|02:04.4|02:32.2|141.5|24.0|160.3|167.0|08.2
19|00214|01:05.2|02:32.1|133.0|23.9|144.3|155.0|08.3

An incredibly enjoyable outing.

Monday – 16 Sept – Drills on the 5s

After Sunday’s exertions, I took it easy on Monday.

So, I did a technical session, with 4 minutes of steady state and 1 minute of these drills.

  • open hands on recovery
  • half slide
  • delayed feather
  • square blades
  • pause at body over

By the way, the weather was perfect!

Tuesday – 17 Sept – 4 x 2k/4′

Another perfect morning.  A scary workout.  I decided to go easy on myself and rate limit it.  r22, r24, r26, r26.

It was a great workout.  I felt good throughout.

The summary shows where I am.  Now that my impeller is calibrated.  When I was in good racing shape, I was knocking these out around 2:15 or faster.  It is what it is.

        Workout Summary - media/20190917-1607180o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11117|01:05:23.0|02:56.4|127.2|22.6|145.5|176.0|07.5
W-|07957|00:36:49.3|02:18.8|173.5|24.6|160.3|176.0|08.8
R-|03166|00:28:33.9|04:30.7|067.6|20.0|126.4|176.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00118|00:35.0|02:27.7|143.5|20.6|129.2|132.0|09.9
02|01952|09:06.7|02:20.1|165.8|22.5|152.1|165.0|09.5
03|01989|09:07.0|02:17.5|178.1|24.4|161.9|174.0|08.9
04|01923|08:50.5|02:18.0|178.1|25.9|164.6|176.0|08.4
05|01975|09:10.1|02:19.3|174.3|25.9|164.8|176.0|08.3

Wednesday – 18 Sept – Steady State

Working on piling up the meters and rowing clean.  Did the session with Humon to keep me honest about intensity,  Halfway through, I decided to pop up to r22 and row lighter.  It seemed to work quite well.  I needed to cut it about 10 minutes short because I needed to get to work for an early meeting.

        Workout Summary - media/20190920-1546120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11969|01:08:32.5|02:51.8|125.2|21.0|133.6|157.0|08.3
W-|10145|00:51:16.7|02:31.6|143.6|20.8|140.0|155.0|09.5
R-|01833|00:17:16.6|04:42.8|070.6|21.4|114.6|155.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00209|01:07.2|02:40.5|142.5|19.5|126.2|131.0|09.6
02|02722|14:16.9|02:37.4|141.3|19.7|137.5|148.0|09.7
03|02679|13:21.8|02:29.6|138.1|19.8|137.4|148.0|10.1
04|00589|03:04.4|02:36.5|131.6|22.3|136.4|144.0|08.6
05|01314|06:41.6|02:32.9|150.2|22.2|146.8|154.0|08.8
06|02005|09:46.0|02:26.2|149.3|21.5|145.9|155.0|09.6
07|00341|01:33.8|02:17.6|182.7|26.3|139.4|153.0|08.3 - nice ending
08|00286|01:25.0|02:28.7|132.2|22.6|135.2|143.0|08.9

Screen Shot 2019-09-21 at 10.14.01 PM.png

Thursday – 19 Sept – 3′ on / 1′ off

Again using rate limiting to manage intensity.  (22,24,26,28)  The annoying thing is that I must have bumped the speedcoach I got my drink of water after the first set, because that’s where the data ends!

Here’s the heart rate from my apple watch

bokeh_plot - 2019-09-21T222015.119.png

And here’s the view from Humon.

Screen Shot 2019-09-21 at 10.21.42 PM.png

Another really good workout.

Friday – 20 Sept – Steady State

Just like wednesday.  Using Humon to keep me honest and trying to get the best speed with the least effort.  The key seems to be a nice, clean, early tap down.

That and maintaining good body posture through the leg drive.  When I open up my back early, I work much harder and go slower.

      Workout Summary - media/20190920-1557290o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13521|01:15:46.3|02:48.1|127.4|20.4|138.0|164.0|08.8
W-|11593|00:57:48.7|02:29.6|147.9|20.3|144.6|161.0|09.9
R-|01935|00:17:58.2|04:38.7|061.4|20.6|116.7|161.0|03.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00150|00:46.3|02:34.1|134.2|19.4|117.4|125.0|10.0
02|02746|13:45.0|02:30.2|144.0|19.6|138.1|148.0|10.2
03|02584|12:52.8|02:29.5|150.0|19.9|146.2|154.0|10.1
04|02698|13:25.5|02:29.3|146.0|20.1|147.3|155.0|10.0
05|02717|13:46.1|02:32.0|144.7|20.1|148.4|155.0|09.8
06|00358|01:35.0|02:12.8|211.5|27.7|146.9|161.0|08.2
07|00340|01:38.0|02:24.1|151.4|25.1|141.9|153.0|08.3

Screen Shot 2019-09-21 at 10.26.53 PM.png

When I got back to the dock, I turned around and it was just so pretty that I had to take a picture.

IMG_0022

I felt great, and headed off to work.  In the evening, we drove down to the cape.

Saturday – 21 Sept – No Training

Our house has a huge deck surrounding 3 sides of the house.  Today’s mission was cleaning it with the pressure washer so that I can seal it tomorrow.  It took me 5 hours.  The Apple watch tells me that it was about 15000 steps.  I am tired and sunburnt, buy the deck looks fantastic!

 

 

Treading water (but no actual swimming)

Last post was on Sept 3rd, quite a while ago.  That covered my row on Sept 2.

Tuesday – Sept 3 – Drills on the fives

Back in my single, back in Newton.  Feeling a bit unfamiliar.  Best way to cure that…Drills!

The plan is simple, row for 4 minutes and then do 1 minute of drills.

  • square blade
  • late feather
  • open palms on recovery
  • half slide rowing
  • pause at body over

It was a nice morning, and there some other boats out.  Even if I’m not really prepping for an event, it’s still nice to be out and working on getting better.

        Workout Summary - media/20190904-1621000o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13861|01:16:02.4|02:44.6|000.0|19.8|142.8|164.0|09.2
W-|08194|00:39:47.2|02:25.7|000.0|20.0|147.2|162.0|10.3
R-|05685|00:36:16.6|03:11.4|000.0|19.6|138.0|162.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00084|00:25.1|02:29.4|000.0|19.2|124.5|126.0|10.5
02|00318|01:31.2|02:23.2|000.0|19.0|135.2|141.0|11.0
03|00189|00:54.2|02:23.5|000.0|19.8|132.9|137.0|10.6
04|00850|04:03.6|02:23.2|000.0|19.6|146.0|153.0|10.7
05|00840|04:06.4|02:26.7|000.0|19.5|147.8|151.0|10.5
06|00341|01:38.0|02:23.7|000.0|19.5|149.5|153.0|10.7
07|00832|04:04.2|02:26.7|000.0|19.6|145.4|149.0|10.5
08|00735|03:37.2|02:27.7|000.0|19.5|149.0|153.0|10.4
09|00487|02:22.0|02:25.8|000.0|20.2|148.5|153.0|10.2
10|00237|01:10.9|02:29.8|000.0|19.4|141.8|147.0|10.3
11|00179|00:52.8|02:27.3|000.0|19.2|141.6|143.0|10.6
12|00535|02:37.2|02:26.8|000.0|19.8|150.6|155.0|10.3
13|00576|02:45.6|02:23.7|000.0|20.7|152.9|159.0|10.1
14|00736|03:34.7|02:25.9|000.0|20.1|148.8|156.0|10.2
15|00311|01:31.9|02:27.7|000.0|20.2|149.0|152.0|10.0
16|00343|01:40.6|02:26.8|000.0|20.3|156.2|157.0|10.1
17|00128|00:38.0|02:28.2|000.0|20.6|145.7|148.0|09.8
18|00072|00:22.6|02:36.7|000.0|21.2|131.3|133.0|09.0
19|00400|01:51.0|02:18.9|000.0|23.1|151.1|162.0|09.3

Wednesday – 4 Sept: 2′ on / 1′ off increasing rates

This was a hard and fun session.  There was a reasonable headwind going upriver.  I ran out of oomph in the last set, which I did the first three downriver and then turned to come back.  I bailed on the r28 rep, and then basically did 1′ and 1′ off of r28 instead for a few reps, just to get a bit more time at rate.

       Workout Summary - media/20190904-1621460o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11736|01:07:54.1|02:53.6|112.8|22.1|144.4|179.0|07.8
W-|06742|00:30:02.8|02:13.7|174.3|23.9|153.6|178.0|09.5
R-|05008|00:37:52.6|03:46.9|064.0|20.7|137.1|178.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00112|00:33.0|02:27.7|128.7|19.8|127.0|129.0|10.3
02|00415|01:57.0|02:21.1|130.8|20.0|135.0|145.0|10.6
03|00430|01:57.0|02:16.0|165.5|22.4|139.2|152.0|09.8
04|00473|02:03.4|02:10.5|159.0|24.2|149.0|160.0|09.5
05|00477|02:02.5|02:08.3|182.3|26.0|155.0|166.0|09.0
06|00246|01:00.4|02:02.8|222.8|27.9|152.2|161.0|08.8
07|00411|01:55.7|02:20.7|151.6|20.2|142.1|159.0|10.6
08|00459|02:04.6|02:15.8|171.3|22.1|157.1|167.0|10.0
09|00441|01:57.9|02:13.7|201.0|23.8|160.6|172.0|09.4
10|00476|02:04.8|02:11.1|183.0|25.4|164.8|175.0|09.0
11|00456|01:55.9|02:07.2|217.0|28.0|168.8|178.0|08.4
12|00418|01:56.1|02:18.9|134.6|19.6|145.1|160.0|11.0
13|00447|02:00.2|02:14.4|164.5|21.5|155.3|166.0|10.4
14|00442|01:56.4|02:11.6|149.9|24.1|161.5|171.0|09.5
15|00433|01:56.0|02:13.9|210.9|26.4|164.9|176.0|08.5
16|00147|00:39.9|02:16.1|179.1|28.6|162.0|164.0|07.7
17|00226|01:01.1|02:15.1|192.7|27.5|154.8|167.0|08.1
18|00234|01:00.9|02:10.1|213.8|27.6|158.6|167.0|08.4

Thursday – Sept 5 – crappy static 10K

I had a conference call that went until after 10pm, so I slept in instead of getting up to row.  Later in the day, I went to the gym for a quick session.  I decided to do a threshold piece, and 10K has been giving me a lot of trouble lately.  I might as well work on that.  I set a target to just keep the pace under 2:00, and if you looked at the monitor picture, you’d conclude that it wasn’t so bad.

Sure, a little bobble in the middle, but no big deal.  Here’s the summary plot though.

3 HD’s!  I am in a tough place right now.  My stroke power is great, but my aerobic capacity is not anywhere near it was.  So I go too hard, under rate, and get discouraged.  I also don’t have a hard training objective, or trackable plan so, it is easy to start playing mind games when it gets a little scary in the middle of a long row.  Finally, ergs are boring.  I think I have to do a better job at rowing to stroke rate and pace goals.  I have to stop over cooking the beginnings of these rows.

Friday – Sept 6 – No training

I was working from home on Friday, so I didn’t go off to row in the morning.  I planned to do an erg session, but I didn’t have a gap in my schedule to go do it.

Saturday – 7 Sept – Aborted 10K

We stayed in Hopkinton this weekend, and so I planned to do an erg session in the afternoon.  I was so pissed off about the 10K row that I thought I would try again (today on slides).

I didn’t warm up on Thursday, so I did a nice 2K warmup.

Then I decided to be very careful and stick to the 2:00 pace.  I made it less than 2k before I gave up.  I was having some stomach issues and I really needed to stop the row.

That was massively depressing.  I really seem to be struggling.

Sunday – 8 Sept – 3 x 30′ / 2′

I was feeling very spooked about how badly things had been going.  I decided to step back and do a very consistent, low intensity session and go extra long.

It was a good call.  I was relaxed, enjoyed some good podcasts, and felt much better afterwards.

        Workout Summary - media/20190908-2135590o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21997|01:34:41.3|02:09.1|166.7|19.3|140.6|157.0|12.0
W-|20623|01:26:46.5|02:06.2|174.1|19.1|142.2|157.0|12.4
R-|01379|00:07:55.2|02:52.3|084.8|21.7|123.5|157.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|06551|27:36.3|02:06.4|173.4|19.2|133.5|144.0|12.4
02|07045|29:41.7|02:06.5|173.2|18.9|142.9|149.0|12.5
03|07028|29:28.5|02:05.8|175.8|19.3|149.6|157.0|12.4

Monday – 9 Sept – Steady state OTW with Humon

--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13655|01:16:06.2|02:47.2|120.6|20.1|133.4|158.0|08.9
W-|11821|00:58:46.1|02:29.1|138.2|19.5|139.6|158.0|10.4
R-|01839|00:17:20.7|04:43.0|061.2|21.9|112.4|158.0|06.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00152|00:45.6|02:29.8|130.5|19.7|130.3|133.0|10.1
02|02793|14:09.2|02:32.0|129.3|17.9|135.9|141.0|11.0
03|02716|13:46.6|02:32.2|131.8|18.3|135.3|148.0|10.8
04|02721|13:22.5|02:27.5|144.3|20.5|143.4|158.0|09.9
05|02777|13:39.0|02:27.5|142.8|20.1|144.9|154.0|10.1
06|00290|01:19.2|02:16.6|172.4|25.7|141.7|153.0|08.5
07|00372|01:44.0|02:19.8|155.5|25.4|137.5|154.0|08.4

Paces are slower because I used the data from the 2′ on 1′ off workout to do an analysis comparing gps and impeller data for up river and down river segments.  My calibration was off by about 3 seconds per 500m.  Bummer.  I’m slower than I thought I was. 😞

On the plus side, this session was just delightful from beginning to end.  I rowed it with Humon and tried to dance on the edge between green and orange.  I found that I am working a lot more efficiently at r20 than r18.

Screen Shot 2019-09-14 at 11.46.11 AM

Tuesday – 10 Sept – No Training

I was out late because of a work celebration.  One of my coworkers was celebrating their 40th work anniversary.  So, I slept in on Tuesday morning.  I intended to go to the gym, but too many interruptions and too much work to do.

Wednesday – 11 Sept – Steady State OTW with Humon

Same session as monday.  tried to stick to r20.  I decided to do some higher rate work in the warmup to see if it hurt or helped later on.

At the end of my warmup, as I approached the dam in Waltham, I passed a sculler going the other way.  I’ve talked to him a number of times, a nice guy in his seventies.  Anyway, I got to the end, turned my boat, had a drink and then set off after him.  I knew it was just a steady state session, but the knowledge that there was a boat out  there ahead of me was stuck in my head.  I maintained my rate, but there might have been a little extra pressure in my stroke.  I caught up with him as we went through the s-turn.  He pushed a bit harder as I passed to mark time with me.  He’s going to be in the HOCR in a couple weeks (lucky guy) and he’s out most morning now training.

After I finished that leg, I spun around and followed him into the cove, which is now “protected” by a set of booms.  I had no trouble navigating the gap in the booms to get in the cove, and I had a nice chat with him as he docked.  But when I went to leave the cove, there was a reasonably strong tail wind and I got pushed into the booms.  It took me a lot of backing and forthing to extricate myself and at times I was really worried that I was going to end up going for a swim.  I think I’ll avoid the cove until those booms are gone.

Screen Shot 2019-09-14 at 11.51.20 AM

     Workout Summary - media/20190914-1451000o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12637|01:17:24.7|03:03.8|111.0|21.5|136.9|172.0|07.6
W-|07963|00:39:33.5|02:29.0|148.4|21.4|147.6|169.0|09.5
R-|04688|00:37:52.4|04:02.4|071.9|21.6|125.8|169.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00217|01:03.5|02:26.3|130.4|19.9|121.7|136.0|10.3
02|00212|00:59.6|02:20.8|156.8|22.0|128.8|140.0|09.7
03|00219|01:01.2|02:19.7|171.4|23.5|131.0|141.0|09.1
04|00207|00:56.4|02:16.2|129.4|25.4|138.8|150.0|08.7
05|00204|00:51.1|02:05.4|222.4|28.2|144.1|157.0|08.5
06|00205|00:49.8|02:01.5|249.2|31.3|146.8|163.0|07.9
07|00201|00:46.2|01:54.8|277.3|34.9|154.5|169.0|07.5
08|00791|04:04.0|02:34.2|134.5|20.1|146.4|154.0|09.7
09|01195|06:11.6|02:35.5|142.5|20.3|158.9|166.0|09.5
10|00391|02:00.6|02:34.1|151.9|19.9|158.2|162.0|09.8
11|00084|00:26.4|02:36.2|153.0|22.5|127.7|131.0|08.5
12|01680|08:22.2|02:29.4|130.9|20.0|144.4|151.0|10.0
13|01434|07:29.5|02:36.8|136.8|20.4|149.6|155.0|09.4
14|00427|02:12.8|02:35.5|144.9|19.8|153.0|154.0|09.8
15|00339|01:35.6|02:20.9|179.1|25.0|146.0|161.0|08.5
16|00156|00:43.0|02:18.3|200.7|26.6|140.9|153.0|08.2

Thursday – 12 Sept – 3 x 20′ / 2′

Another late night.  We had dinner with a customer, and we had meetings setup to start early Thursday morning.  I decided to not row before the meeting so I could be on time and not sweaty when we got started.  Later in the day, after the meeting was over, I went to the gym and did a steady state session.  R19, 170w.

Weird misbehavior of the HR monitor at the start of the second piece.

Friday – 13 Sept – 10 x 3’/1′ Threshold

Another early meeting, so not enough time to row OTW.  I only had time for an abbreviated session.  I usually do 15×3′, but I cut back the number to fit the time and pushed a little harder.  It was a good session.  I was really happy with it.

Pretty remarkable smo2 swings…68% to 54%.  I still don’t really understand what it means when the algorithm goes from red back to orange or green in the depths of a hard interval.

Screen Shot 2019-09-14 at 12.16.35 PM

This was a very satisfying workout.  I felt better all day afterwards.

Today:  Steady state on the erg.