Back on the Water – Huzzah!

Another week on social isolation. I’m getting better at it. A few very exciting developments.

First, I retrieved my boat from winter storage, rigged it up and went for my first row of the season, not counting that amazing week in early March when we managed to get on the water three days (3/9, 3/10, 3/11) before the pandemic hit.

Second, I am working with Sander and some Boston based rowers to try to figure out a way to have some competitive fun with rowing when all regattas and events are cancelled. Take a look at the instructions for the first event.

It will be a “Speed Order” challenge over the same course that the Head of the Charles follows. Through the miracle of GPS and rowsandall, people can run the course in their single anytime next week and upload their rowing data to compete.

I’m hoping that this will turn into a full season of challenges on the Charles, and spread to other venues. If anyone is interested in running a GPS Speed Order on your favorite course, get in touch and I’ll get you set up.

And it was a good week of training. I am enjoying running more than I expected, and I am now able to row for longer periods without a lot of shoulder pain.

Monday – 5/18 – 5.7km run on Lt Island

We decided to stay an extra day on the Cape and on Monday morning, I headed out for a slow run. Some parts of it were on the beach, and that was slow, hard work. Other parts of it were on sandy roads and I have no excuse, but I was still slow.

Tuesday – 5/19 – Quick row

It was an exciting morning. I headed out to the Lake and met Joe who let me in the boathouse and helped me load up my boat. I brought it home and only had enough time for a quick and easy row before my 8am meeting.

        Workout Summary - media/4eb43c721c-20200519-122216o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09670|00:42:00.0|02:10.3|165.3|18.9|129.7|140.0|12.2
W-|09461|00:40:00.0|02:06.8|171.3|19.2|130.3|140.0|12.3
R-|00210|00:02:00.0|04:45.7|045.6|11.9|119.0|140.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|09461|40:00.0|02:06.8|171.3|19.2|130.3|140.0|12.3

Wednesday – 5/20 – 45′ Bike / 2 dart games

Sticking to base work. Still limiting total rowing time. I was watching the movie John Wick, and I noticed that my HR was going way up when there was any kind of physical conflict in the movie.

Then down to the basement for a couple of dart games.

        Workout Summary - media/09b2b54c05-20200520-161816o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07468|00:33:09.4|02:13.2|159.3|18.4|143.3|151.0|12.3
W-|07441|00:31:51.4|02:08.4|165.2|19.0|144.0|151.0|12.3
R-|00028|00:01:18.0|23:32.0|013.9|02.0|125.8|151.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03813|16:20.0|02:08.5|164.7|18.6|143.4|151.0|12.5
01|03628|15:31.4|02:08.4|165.7|19.5|144.7|151.0|12.0

Getting better at keeping my effort down in the dart games and good results for these two 14375, and 14305. Still not challenging Sanders 14625 though.

Thursday – 5/21 – Fast (for me) run – 6.3km

This was basically the same course as I ran on May 8th at an average pace of 6:01. Today, I shaved that down to 5:57, but worked a bit harder. I had a really wonderful time, especially the last mile or so.

Friday – 5/22 – 12k on Lake Quinsigamond

It’s so exciting going for the first row of the year in my single. There’s an element of fear. Do I still remember how to row? Do I still remember how to get in an out of the boat? How cold is the water? And this year, I had the extra anxiety of wondering if my shoulder would be OK for carrying the boat and rowing.

I got to the lake right around 7am. I launched without any issue and headed down lake. I didn’t bother with a pick drill or anything, I just started rowing easy, and kept that up basically the whole outing. There was a bit of breeze blowing from the SW, which was only bothersome during the row back to the boathouse from the north end of the lake.

The good news. I remember how to row. The boat was setting well. To be honest about it, my shoulder is not great. But if I limited how far I extended to the catch, took the catch smoothly and lightened up my stroke a bit, I was able to row pain free.

There were a couple of waterskiers out and I got waked a bunch of times. I generally just stopped rowing for a few seconds to let the wakes pass. This early in the season, I didn’t really see the point in trying to finesse my way through the waves.

        Workout Summary - media/3d93653fd3-20200522-134050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11673|01:05:42.5|02:48.9|125.3|20.4|138.9|156.0|08.7
W-|10124|00:52:25.4|02:35.3|134.5|19.7|142.0|156.0|09.8
R-|01558|00:13:18.0|04:16.0|089.1|23.2|126.8|156.0|03.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01201|06:13.8|02:35.6|135.1|18.1|133.8|143.0|10.6
02|00504|02:38.5|02:37.1|135.1|18.9|135.0|142.0|10.1
03|01003|05:10.3|02:34.7|138.8|19.1|143.1|149.0|10.2
04|00257|01:21.4|02:38.2|126.9|19.1|137.3|142.0|09.9
05|01981|10:16.7|02:35.7|131.3|19.3|138.1|148.0|10.0
06|01860|09:31.6|02:33.6|134.5|19.9|146.0|152.0|09.8
07|00452|02:22.3|02:37.3|124.9|20.3|141.8|146.0|09.4
08|01049|05:18.3|02:31.8|140.8|20.6|148.2|156.0|09.6
09|00933|04:52.4|02:36.7|132.3|20.7|141.8|151.0|09.2
10|00883|04:40.1|02:38.6|137.7|20.8|150.3|154.0|09.1

Saturday – 5/23 – 3 x 30’/2′ on slides

Down on the Cape. We drove down on Friday evening and lazed around Saturday morning. In the early afternoon, I headed down to the basement for some easy rowing. The goal was to do the full 90 minutes below a HR of 145. I needed to ease up on the pace a bit in the last 30 minutes to respect the cap. I also found it easier (and easier on my shoulder) to row at r20. With the higher rate, I tried to increase power just a few watts.

        Workout Summary - media/479e44f499-20200523-183516o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22012|01:36:00.0|02:10.8|164.4|19.7|136.8|147.0|11.7
W-|21304|01:30:00.0|02:06.7|171.9|20.0|137.4|147.0|11.8
R-|00712|00:06:00.0|04:12.7|052.8|14.3|127.8|147.0|08.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07126|30:00.0|02:06.3|173.3|20.1|129.1|137.0|11.8
01|07102|30:00.0|02:06.7|172.0|20.0|139.4|145.0|11.8
02|07076|30:00.0|02:07.2|170.3|20.0|143.7|147.0|11.8

Sunday – 5/24 – Run to Bob’s Sub and Cone

Still down on the cape. The weather was beautiful, but cool. Good for running. I stuck to the roads today, but running here just feels harder. Maybe it’s the little but steep ups and downs. But it was a nice run.


After I got home, I had showered and I was just looking out the window when I saw a young fox, just napping at the end of our walkway. I must have disturbed him when I snapped his picture through the screen.

And on it goes

Last posted on May 10th.  Since then, nothing to exciting.  I haven’t fallen off any roofs, or broken any bones this week, so that’s a plus.

I ended up taking two days off from training.  No real reason, other than a limited desire to train.

Screen Shot 2020-05-17 at 9.26.35 PM

Sunday – 5/10 – 2 x 30’/5′ With Bumps

A fun session.  Row 4′ at r18 and 160W, then 1′ faster.  The faster bits start r20, and go up by 2SPM in each one.  So, a little bit of hard rowing with a lot of aerobic strokes.

Also a good chance to use rowsandall interval analysis

       Workout Summary - media/b9c94e1b23-20200510-201916o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15424|01:07:24.4|02:11.1|166.9|19.3|142.8|167.0|11.9
W-|14343|01:00:06.0|02:05.7|179.6|19.2|143.9|165.0|12.6
R-|01095|00:07:18.4|03:20.1|062.8|20.1|133.6|165.0|04.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00937|04:00.0|02:08.1|162.8|17.8|113.3|127.0|13.1
01|00236|01:00.0|02:07.3|175.6|19.2|129.4|131.0|12.3
02|00929|04:00.0|02:09.1|164.1|17.8|130.6|132.0|13.1
03|00248|01:00.0|02:01.1|199.0|21.4|136.8|141.0|11.6
04|00933|04:00.0|02:08.7|165.3|18.0|137.7|142.0|13.0
05|00259|01:00.0|01:55.8|225.3|23.8|141.1|148.0|10.9
06|00937|04:00.0|02:08.1|169.8|18.1|143.5|149.0|13.0
07|00271|01:00.0|01:50.8|249.8|25.9|146.0|153.0|10.5
08|00933|04:00.0|02:08.7|168.0|17.9|148.0|156.0|13.0
09|00276|01:00.0|01:48.5|263.8|27.4|148.7|156.0|10.1
10|00932|04:00.0|02:08.8|167.4|18.0|149.7|158.0|13.0
11|00282|01:00.0|01:46.5|283.9|29.3|150.9|159.0|09.6
12|00937|04:01.0|02:08.6|167.1|17.8|137.7|145.0|13.1
13|00239|01:00.0|02:05.8|181.4|19.6|145.9|147.0|12.2
14|00927|04:01.0|02:10.1|163.9|17.6|146.7|150.0|13.1
15|00253|01:00.0|01:58.7|204.7|22.0|146.8|151.0|11.5
16|00925|04:01.0|02:10.3|163.3|17.6|148.5|152.0|13.1
17|00260|01:00.0|01:55.3|226.7|23.7|150.1|155.0|11.0
18|00931|04:01.0|02:09.4|164.8|17.9|152.0|157.0|13.0
19|00266|01:00.0|01:52.8|241.2|25.4|152.8|159.0|10.5
20|00935|04:01.0|02:08.8|167.6|18.0|154.5|161.0|13.0
21|00272|01:00.0|01:50.1|261.2|27.6|154.2|160.0|09.9
22|00945|04:01.0|02:07.5|169.6|18.1|156.5|162.0|13.0
23|00282|01:00.0|01:46.5|289.9|29.9|158.0|165.0|09.4

Monday – 5/11 – 7.5km run

Screen Shot 2020-05-17 at 9.35.25 PM

Screen Shot 2020-05-17 at 9.35.39 PM

Screen Shot 2020-05-17 at 9.35.52 PM

Tuesday – No Training

Wednesday – 5/13 – half and half

30′ stationary bike

Screen Shot 2020-05-17 at 9.39.01 PM

2 dart games

Scores: 13840,14210

       Workout Summary - media/b10aaa2c46-20200513-121216o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07592|00:34:22.2|02:15.8|152.0|17.7|143.6|152.0|12.5
W-|07562|00:32:47.2|02:10.1|158.8|18.5|144.7|152.0|12.5
R-|00032|00:01:35.0|24:53.0|011.1|01.8|120.2|152.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03798|16:25.0|02:09.7|160.2|18.5|144.5|152.0|12.5
01|03764|16:22.2|02:10.5|157.5|18.5|144.9|151.0|12.4

Thursday – 5/14 – half and half

30′ on the bike

Screen Shot 2020-05-17 at 9.45.43 PM

2 dart games – 14005, 14085  (I was not on my game at all!)

        Workout Summary - media/6e3758c812-20200514-122316o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07424|00:34:06.6|02:17.8|148.2|17.9|142.2|152.0|12.2
W-|07397|00:32:15.7|02:10.9|156.2|18.8|143.9|152.0|12.2
R-|00029|00:01:51.0|32:21.3|008.4|01.4|112.3|152.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03757|16:15.0|02:09.8|159.6|18.7|143.6|152.0|12.3
01|03640|16:00.7|02:12.0|152.7|18.9|144.2|150.0|12.0

Friday – 5/15 – 7.3km run

Down on the cape.  Out and back on the road.

Screen Shot 2020-05-17 at 9.51.29 PM

Screen Shot 2020-05-17 at 9.52.31 PM

Screen Shot 2020-05-17 at 9.53.15 PM

Saturday – 5/16 – No Training

I spend a couple hours fixing some shingles on the roof, and then the fencing around the house.  Didn’t feel like training.

Sunday – 5/17 – 3 x 30′ / 2′ Steady State

I’ve been reading more about base training and I want to try to add more minutes at lower intensity.

        Workout Summary - media/11a6da4170-20200517-211416o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21759|01:36:00.0|02:12.4|157.0|19.5|134.1|144.0|11.6
W-|20997|01:30:00.0|02:08.6|164.6|19.7|134.9|144.0|11.9
R-|00765|00:06:00.0|03:55.2|044.2|17.5|122.3|144.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07003|30:00.0|02:08.5|164.5|19.1|128.6|140.0|12.2
01|06995|30:00.0|02:08.7|164.4|19.8|137.2|144.0|11.8
02|06999|30:00.0|02:08.6|164.8|20.0|138.9|144.0|11.7

 

Steady Diet of Steady State

Since my last post, on Sunday, I’ve settled into a pretty reasonable routine.

The rowing that I did last Sunday was heartening because I was basically pain free for low intensity, although definitely not willing to push the intensity up.

Monday – 5/4 – 3 x 20’/2′ Steady state

Still down on the Cape.  I pushed my luck a bit harder, by jumping back to an easy, but normal steady state session.  Three 20 minute intervals, all at a target of 160W.  I decided to let the stroke rate creep up a bit to limit the stroke pressure in the second and third interval.

       Workout Summary - media/fd448bed6b-20200504-115316o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14539|01:06:00.0|02:16.2|151.9|18.6|137.8|155.0|11.8
W-|13984|01:00:00.0|02:08.7|164.1|19.2|138.9|155.0|12.1
R-|00557|00:06:00.0|05:23.2|029.6|12.8|127.0|155.0|06.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04665|20:00.0|02:08.6|163.9|18.2|127.2|139.0|12.8
01|04667|20:00.0|02:08.6|164.9|19.7|140.9|149.0|11.8
02|04652|20:00.0|02:09.0|163.4|19.8|148.5|155.0|11.8

I think that might have been a bit too much for my shoulder.  I was stiff and sore later Monday night and worse on Tuesday morning.

Tuesday – 5/5 – 6.4km run

I got new shoes.  My old Nikes had lost all their springiness.  Today was the first voyage of the new Brookes.  I was slow, but expected to be.

Screen Shot 2020-05-09 at 10.20.21 PM

Screen Shot 2020-05-09 at 10.21.25 PM

bokeh_plot - 2020-05-09T221831.676

Wednesday – 5/6 – 30′ Bike / 2 dart games

Watching Giada in Capri making italian food while I rode the bike.

Screen Shot 2020-05-09 at 10.53.19 PM

Then I wandered down to the basement and played two dart games.

       Workout Summary - media/199d0c346e-20200506-124216o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07431|00:33:49.2|02:16.5|156.8|18.0|146.0|159.0|12.2
W-|07400|00:31:36.2|02:08.1|167.2|19.2|148.2|159.0|12.2
R-|00033|00:02:13.0|33:28.1|008.2|00.9|114.6|159.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03775|15:52.0|02:06.1|175.1|19.2|148.8|159.0|12.4
01|03625|15:44.2|02:10.2|159.2|19.2|147.6|152.0|12.0

Thursday – 5/7 – 30′ bike and 2 dart games

Sounds familiar?  Get used to it.  I think it will be my diet for a while.

Watched Giada again.  And pushed the pace on the bike a bit more.

Screen Shot 2020-05-09 at 10.54.53 PM

IMG_4037

Then two more dart games.  I’m slowly getting the hang of doing them easier.  I scored really well in the first one 14275, which is not far from my all time best of 14485.  The second one was much more of a challenge as I was trying to stick at 18 spm and keep it light.

        Workout Summary - media/afe45eb54c-20200507-193516o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07526|00:33:29.5|02:13.5|157.8|18.2|150.2|160.0|12.3
W-|07498|00:32:14.5|02:09.0|163.4|18.9|150.7|160.0|12.3
R-|00029|00:01:15.0|21:31.8|014.1|01.7|139.1|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03729|15:45.0|02:06.7|172.0|19.4|151.6|160.0|12.2
01|03769|16:29.5|02:11.3|155.2|18.4|149.8|154.0|12.4

Friday – 5/8 – 6.4km run

After I got back from my run on Tuesday, Strava helpfully pointed out that I had run the same course 3 years ago, and did it about 3 minutes faster.  That provided a bit of motivation for me to push a little harder this morning.  It was cold, about 45F, so I was in tights, hat, and fleece top.  And my new sneakers!

Screen Shot 2020-05-09 at 10.41.33 PM

I cut almost three minutes off my time.

Screen Shot 2020-05-09 at 10.48.32 PM

Cool thing I just discovered.  The rowsandall compare feature works for runs too!

bokeh_plot - 2020-05-09T224544.962

I worked a lot harder too!

bokeh_plot - 2020-05-09T224418.321

Saturday – 5/9 – 30′ bike and 2 dart games

Upped the resistance to 13, and that gave me an extra tenth mile.

Screen Shot 2020-05-09 at 10.55.58 PM

IMG_4038

Then two dart games.  I was not in the groove today.  13910 and 13825.

        Workout Summary - media/937839d9b9-20200509-220216o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07700|00:34:51.2|02:15.8|150.7|17.5|149.1|158.0|12.6
W-|07673|00:33:27.2|02:10.8|156.6|18.1|149.9|158.0|12.6
R-|00027|00:01:24.0|25:45.1|010.4|01.7|129.2|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03866|16:40.0|02:09.3|161.9|18.2|151.0|158.0|12.7
01|03807|16:47.2|02:12.3|151.4|18.0|148.8|153.0|12.6

Tomorrow:  Probably more of the same bike/rower split.

 

Back to your regular programming

It’s May!  Hopefully the weather will get better, and we’ll be able to row outside soon,  This Friday, my wife packed up and headed down to the cape for the weekend.

We arrived Friday evening, and stopped to pick up a “hands free” pizza on the way.

Saturday – May 2 – 6km run

On Saturday, we lazed around and relaxed.  In the afternoon, I decided to go for a run.  I guess I should put quotes around “run”, since it was notably slow, but really enjoyable,  I clambered down to the beach and ran around the island to north side.  I just made it before the tide washed over the beach at the northwest corner.  Running on sand was quite a challenge.  It’s much softer sand than in Aruba.

After I turned at the northeast corner, I walked a bit, and then I was on harder packed sandy roads.  I ran all the way to bridge on the causeway, then turned and ran down the main road on the island and all the way around to the little beach on the southwest corner.  Then I turned into the wind and did the last slog home back on soft sand again.

Screen Shot 2020-05-03 at 5.45.31 PM

It was a moderately hard workout, but not that long.

Screen Shot 2020-05-03 at 5.48.22 PM

Screen Shot 2020-05-03 at 5.50.01 PM

Sunday – 3 May – 3 x 15′ / 2′ steady state

It was 15 days ago when I took the fall off the ladder.  The scrapes have healed, my elbow is mostly better.  There is still something wrong with my thumb; it really does not like lateral pressure.  My shoulder is OK, but still has limited range of motion.

I was thinking that it would be a good time to see whether the damage that I’ve done would keep me from rowing.

I dialed up 2000m for a warmup.

I started off with a pick drill.  20 strokes just arms.  I felt a bit of a twinge from my elbow if I extended it completely.  Well then, we will just use that as a reminder to keep soft arms.  By the end of the 20 strokes, I was able to take them without any pain.  Good.

Then arms and body.  Now I became aware of a new limitation.  If I indulged my bad habit of reaching too far at the catch, my shoulder would remind me not to do that.  A few strokes and I managed to get into a groove that was working.

Then into full strokes.  Now the final bit of coaching from my shoulder.  Don’t take the catch too hard.  It was as if Robby Manson was there telling me to hang and bang.  If I hit the catch too hard, my shoulder would definitely twinge.

So, the end result is that my elbow and shoulder are conspiring to make me row better.

After 15 days off, the rest of the 2000m felt like a very long way to row, but I was doing well.  Mostly pain free and maintaining reasonable power.

After I finished that, I decided to do another 45 minutes or so of easy rowing.  So, 3 x15’/2′ at 160W.  I let the stroke rate climb up from 18 to 20 over the three pieces to keep my strokes nice and light.

So, what to do now?  I think I will stick to easy stuff on the erg for now and go running a couple of times a week for the more intense sessions.  I don’t want to push it too fast.  Mostly, I want to get stronger for the return of OTW, hopefully in the next couple of weeks.

 

A little running, more spinning

I posted last weekend, and that post covered over a month.  Gotta say, it was kind of a pain to write it all down, but I was glad I did after the fact.  I find it really useful to review my training after the fact and look at the volume, intensity and the other stuff that was going on.  But it’s much easier to do on a weekly cadence.

Sunday – 26 April – 60′ Stationary Bike

Feeling a bit peppy, after my run on Saturday.  Pushed a bit harder.

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Monday – 27 April – 60′ Stationary Bike

Early morning.  Feeling kind of creaky.  Took it a bit easier.  Watching Giada make italian desserts.

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Tuesday – 28 April – 44′ minute run

The pace says it was slow endurance work.  The heart rate says it was a tempo run.  Two laps around my neighborhood.

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Wednesday – April 29 – No Training – Rest Day

I had worked out the prior 8 days.  I woke up at 6 feeling very tired, rolled over and slept another 2 hours.

Thursday – April 30 – 60′ Stationary Bike

Slightly resistance (12), slightly higher cadence (around 80) than the Sunday ride.  Watching the documentary on the Apollo program.

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Low heart rates.  Maybe because of the rest day?

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Friday – 1 May – 60′ Stationary Bike

Tried to go even further on resistance 12.  Managed to tack on another tenth mile, but with a bit more effort required. Watching the end of the Apollo documentary and some more Giada.

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And that brings us up to the present.  The plan for the weekend is to go for a run tomorrow, and maybe give rowing a gentle try on Sunday.

Well, It’s been a month…

Both literally, I haven’t reviewed my training since March 22, and figuratively since I don’t think anyone has experienced anything like this since 1918.

I’ve been working from home since March 12th, so I guess 43 days now.  My wife and I have been fortunate enough to be able to split our time between our house in Hopkinton and our vacation place down in Wellfleet.  We are also fortunate that our whole family has son far been untouched by COVID-19.

My training has been very up and down.  At times, the pace of change from COVID-19 drove some really crazy work hours, but it has been much better when I have been able to maintain a routine.

At a summary level,

training

So…

  • 34 total days
  • 26 training days (target 30)
  • 8 days with no training
    • “brisk walk” on 3 days
    • 5 days with no real activity
  • Only two or three sessions that could be considered high intensity

Other notable goings on…

  • The week of March 23rd was a horror show.  We were moving all facilities to minimal onsite headcount, and we had to adjust policies on a daily basis.  I was working very long hours and too distracted to row.  We I ended up just going for long walks in the early morning down on shore.  The weather was cold and misty, but the fresh air was good.
  • On April 18th, we headed down to the cape again.  I was excited to install a new solar panel for my weather station, up on the roof.  I have gone up there many times, but this time, as I reached the top of the ladder, about 10 feet up, the bottom of the ladder suddenly slid out from underneath me.  I scraped up my arms and hands as I grabbed for the eave coming down.  I landed on my arm and shoulder on top of the fallen ladder.  I had scrapes on my right leg, cuts on three of my left fingers, a badly sprained thumb, some kind of nasty contusion on my elbow, and most disturbingly an injury to my shoulder that is limiting my range of motion.  If there wasn’t a global pandemic, I’d probably get it looked at, but it seems to be healing slowly, so I’m letting it be for now.  No rowing for a while, I’m afraid.

The daily doings

3/23 – three darts games.

Unremarkable scores, my best was 13890.  And I was rowing too hard for it to be good Low Intensity training.

3/24 – No training

3/25 – No Training

3/26 – walk around the Island

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3/27 – Walk around the Island

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3/28 – Walk around the Island and a short 2 x 20’/2′ L4

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Lack of rowing shows up quick!

3/29 – Sunday – Walk around the Island and 4×8′ ala Eric Murray

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4×8’/30″ with a 2k warm up.  This was a lot tougher than it should have been.

3/30 – Monday – Walk around the Island

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3/31 – Tuesday – 4×10’/30″

I had all kinds of technical difficulties, but it seems like this was harder than it should have been.   Avg HR of 153, and Max HR of 176.

4/1 – Wednesday – 5 / 4 / 3 / 2 / 1 at increasing rates

4/2 – Thursday – 4 Dart Games

Getting the hang of doing them a little easier.

And a new high score for my self 14300!

4/3 – Friday – 3 x 20’/2′ L4

Noticed that my hr was way high for this workout.  Seems the lack of low intensity rowing has had a negative effect.

4/4 – Saturday – Perfect Body Weight Training

Not so perfect, but pretty damn hard!

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4/5 – Sunday – Target Training and 3 dart games

Not up to the standard of the ones from the last session, all in the mid 13000s.  But definitely figuring out how to do them slower.

4/6 – Monday – Flatten the Curve

A SAHRC session that was supposed to be low intensity.  It wasn’t.

4/7 – Tuesday – 3×20’/2′ Steady State

Time to get back to basics and rebuild my aerobic base.  Just sit on r18 and listen to a good audio book.

4/8 – Wednesday – 3×20’/2′ Steady State

4/9 – Thursday – 3×20’/2′ Steady State

4/10 – Friday – 3×20’/2′ Steady State

4/11 – Saturday – 3×30’/2′ Steady State

Now add a bunch of minutes

4/12 – Sunday – 28′ Eric Murray Session

Finally earned the right to do a hard session.  It was.  I even shifted it down by 2 SPM .

4/13 – Monday – 3×20’/2′ L4

Felt good about my aerobic base, so I decided to push it a little with an L4.  Woreked out great.

4/14 – Tuesday – 3×20’/2′ L4

Still feeling pretty good.

4/15 – Wednesday – 6 x 750 / 3′ L1

A hard session!  Not sure what pace I could hold.  The session turned out well.  1:47.3 avg pace thanks to a very strong last rep.

4/16 – Thursday – 2 x 20’/2′ Steady State

I was planning to do 3 20′ chunks, but I was tired and totally not into it.  I quit after two.

4/17 – Friday – 2 x 30’/2′ Steady State

Back to r18.  Still feeling really tired.  High HR.  Dropped the power in the last 15 minutes to try to stay under HR cap.

4/18 – Saturday – fell off the roof

4/19 – Sunday – Not feeling so good

4/20 – Monday – Feeling a bit better

4/21 – Tuesday – 60′ on the stationary bike

Very easy, just trying tiomaintain some base fitness.  Listening to Rebecca Caroe and Marlene Royle.

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4/22 – Wednesday – 60′ Stationary Bike

Same deal.

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4/23 – Thursday – 60′ Stationary Bike

Feeling a bit tired today.  Watching a documentary on the Apollo program.

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4/24 – Friday – 60′ Stationary Bike

Feeling a bit more energetic.  Watching Giada in Italy.

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4/25 – Saturday – 7.25 km run

It was a beautiful day, so I decided to go for a run! It was hard work.  i haven’t run since Aruba and that was all perfectly flat.  But it was great to get outside and breath some fresh air.

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And that brings us up to date!  I hope I’ll be back on the rower in a week or so, and until then, I guess I’ll be on the bike and going for runs.

 

 

 

 

 

What is Low Intensity

I posted a workout on the facebook page for the Stuck At Home Rowing Club, and someone made the mistake of showing the slightest interest in what I was doing.  Now I will make her regret it.

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Q: What kind of low intensity pieces am I doing?

A:  Let’s start by defining low intensity.  The terms Low Intensity and High Intensity are generally used in the context of a polarized training, so let’s start there.  Polarized training applies the knowledge that there are different systems to power your muscles, depending on how hard you are working.

Here it is in graph form, from this article

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So, on the bottom of the plot is how hard you are working as a percent of your maximum power output.  Think of that as your VO2Max, or when your heart rate is very close to it’s maximum.  As fast or faster than 2k race pace.  On the vertical are two different things.  The graph that starts high at low power output is the percentage of the energy expended that comes from metabolizing fat.  The other curve, that starts low and climbs is how much power you get from carbohydrate (glucose/glycogen).

Where the cross over occurs can be moved by the kind of training that you do.  If you do a lot of training below the cross over point, you can increase your ability to metabolize fat and essentially push the crossover gradually to higher and higher powers.  The opposite can happen too, if your training focuses on more power and sprinting work, which stimulates the sensory nervous system, the cross over point can move down.

OK, so what does this have to do with polarized training?

Well, to get faster over typical 1K to 6K race distances, we need to have both power and endurance.  But we need a way to organize the training so that we get the benefit of power development, while minimizing the how much we can move the cross over point to the right.  Luckily, a lot of people have done a lot of good work to figure this out.  One of them is Stephen Seiler, and wrote a great survey paper about it.  It seems the an optimal approach is to put in about 80% of your training time at low intensity and 20% above.  This has been shown to be a good ratio for elites who train a ton. and for recreational athletes (like me).

Great, so that why polarized training works, but what does low intensity mean?

Low intensity means that you are training at a power below your cross over point.  There are a bunch of ways to figure out what that power is.  The key concept is that it is much better to make the mistake of going too easy than going too hard.  I have known this intellectually for 7 years and I still get it wrong all the time.  I have such a stubborn belief that I have to push as hard as possible that I am always sabotaging myself.  Don’t be an idiot like me. go easy and you will be miles ahead.

So, with that caveat, here are a few ways to test whether you are going slow enough.

  • RPE:  Stands for Rate of Perceived Exertion.  If you care, it’s a fancy scale from 1 to 17, but what it means is if you can’t speak in full sentences while you are exercising, then it isn’t low intensity.
  • Heart Rate:  My favorite, but a pain in the neck.  If you keep your workout below 75% of you maximum heart rate, you are doing it right.  Some people think 70%.  But to do this you need to get an idea what your max heart rate is, and that has it’s own complications, which I helpfully described here.
  • Lactate Measurement:  Incontrovertible evidence, but a massive pain in the finger.  You can measure directly whether you are using fat or carbs by measuring the by product of carb respiration (which is lactate) as it accumulates in your blood.  If it is below 2mmol, then you’re doing it right.   The challenge to this method is that you have to stab your finger and dab the blood on an expensive test strip that you plug into an expensive meter.  I did this for a year or so, and still go back and do it ever once in a while, but it’s way to master rower nerd-core for daily use.
  • 20-25 seconds slower than 2k pace.  Right now, if I had the guts to do a 2k test, I would probably pull a 1:45 split.  I do my steady state between 2:05 and 2:10.  This isn’t a great method, but if you are doing your steady state 10 seconds slower than race pace, then it isn’t low intensity.

So, the main thing is to make sure that your low intensity workout is low intensity enough, what else matters.

  1. Duration:  More is better.  And then even more.  Miles make champions.  Since going harder is counter productive, your main variable to get better is more time.  If you are just getting started, then 30 minutes will be beneficial, and over time, the improvements will start to slow down and you will need to add more time to get more gains in endurance.  I find that I can make very slow gains with 60 minute sessions and much better progress with 80, but having a life keeps me from being able to do that volume consistently.
  2. Stroke rate:  I read the wolverine plan years ago and it made a ton of sense to me.  The basic idea is to keep the amount energy you put into a stroke about the same, and scale down the stroke rate to do low intensity training.  If you think about it, that means that the drive phase of your stroke stays the same in duration whether you are racing or cruising, but you will take far fewer strokes per minute, so you go slower.  To be fancy you can can call it Work per Stroke.  So, I do my low intensity training at low rates, maybe 60% at 18 spm, 30% at 20spm, 10% at 22spm and above.
  3. Breaks:  80 minutes is a looong time.  I’ve read a bunch of stuff that recommends breaking up long rows into 20 to 30 minute chunks so that you can stretch, adjust and hydrate.  So, I do almost all of my low intensity work in 20 minute work / 2 minute rest format.  I will sometimes do a continuous half marathon to prove I can do it, but it is much more civilized to take short breaks and I think it helps to avoid back injuries.

Here are few example workouts

3 x 20′ / 2′ L4

3×30’/2′ steady state at 165W

And here’s an example of a workout that I pushed too hard and ended up in the “black hole”.  To intense to build endurance and not intense enough to build power.

So, a long answer to a short question.

 

 

 

Stuck at Home

Last post was on March 8th, and although COVID-19 was already affecting people in my company, and all over the news, I had no idea how quickly and completely everything would be turned upside down.

Today is March 22nd, so 14 days have elapsed, and I keep trying to focus on the positive.  My family, my friends and my coworkers are all still healthy.  I am proud of how my company is responding to the crisis.  I see hope in the decreased rate of new cases in places like China.  But, it has been a massive adjustment to my daily life.

I’ve been working remote since March 12th.  Seven work days.  My wife works in an elementary school, and has been out since March 16th.

Something funny, though.  I was quite happy in the week of March 9th, because it was unseasonably warm, and I was able to row on the water three times.  Since then, the weather has turned, and the club is shuttered due to COVID-19 so I’m not sure when I’ll row again.  It was brilliant to get back on the water though, and I’m so glad I got the chance.

Since we’ve been locked in, my friend, Sander, and I have started a Facebook group, the Stuck at Home Rowing Club (SAHRC).  It started innocently enough.  We were thinking that a lot of people who were used to training with others might be looking for community and structure to take the place of now cancelled or postponed races and shuttered clubs.  It kind of took off (on the scale of a tiny sport like rowing) and currently has 564 members.  We post 6 workouts a week, which we select by polling members.  We are currently running a contest to create a logo, and I’m just delighted by the whole thing.  If you are interested, ask to join.  We are letting in just about anyone who want to join.

In terms of training.  Being locked in has allowed me to be a bit more consistent.  On Tuesday, all I could manage was short walk after work. And Friday, I just never had a window without interruptions because of work issues related to COVID-19.  If I am to be as honest with myself as possible, I am also staying up too late and not getting up early enough to reliably workout before work.  I need to fix that next week.

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Here’s the day by day

Monday – March 9 – 12K on Lake Quinsigamond in a double

The weather was great, and I met Joe at 6 at the boathouse.  The water level in the lake is controlled by a dam at the extreme south end, and it is always allowed to get quite low in the winter.  So, getting the boat down on the dock is a little bit of a production involving two sets of slings and some fast foot work.

Since this was the first row of the year for me.  We just played it by ear.  A nice long build during the first leg to the south end of the lake.  Then a bit of pyramid on the way back north.  There was a building breeze from the south during the workout, so the last bit from the north end of the lake was a bit of a slog.

        Workout Summary - media/0c93b6017b-20200309-115105o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11593|01:05:53.3|02:50.5|000.0|21.8|134.8|165.0|08.1
W-|10471|00:51:43.3|02:28.2|000.0|21.5|141.4|165.0|09.4
R-|01126|00:14:10.4|06:17.7|000.0|22.7|111.1|165.0|03.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03308|16:17.8|02:27.8|000.0|20.4|129.3|164.0|09.9
02|05579|26:47.4|02:24.1|000.0|22.5|149.1|165.0|09.3
03|01585|08:38.1|02:43.5|000.0|20.5|140.2|151.0|08.9

It was great to be back on the water again.

Tuesday – 10 March – 12K on Lake Quinsigamond in a Quad

Joe and my adventure was great, and a couple more folks signed up for Tuesday morning, so we were able to take out a quad.  I stroked, and they let me pick the workout.  I decided to do a nice, easyish rate ladder session.

  • 4′ @ 18, 3’@20, 2’@22, 1’@24
       Workout Summary - media/46a1d0dd94-20200310-135808o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11751|01:04:54.2|02:45.7|000.0|19.8|131.3|158.0|09.1
W-|10533|00:52:23.9|02:29.2|000.0|20.0|138.1|158.0|10.1
R-|01221|00:12:30.6|05:07.4|000.0|19.2|102.8|158.0|04.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03267|16:11.1|02:28.6|000.0|19.0|132.8|145.0|10.6
02|05527|27:18.2|02:28.2|000.0|20.5|141.7|158.0|09.9
03|01738|08:54.6|02:33.8|000.0|20.2|136.9|145.0|09.7

Wednesday – 11 March – Stock Interval Stack in the Double 

It was a bit colder, but not so bad at all.  Mid-30s.  Joe and I met at 6.  He asked me what I wanted to do for a session.  I inquired if he was up for something different, knowing that the answer is always yes.  I suggested we do one of the short interval stack workouts that Stephen Seiler posted a 2 part video about.

The session was 2 x (15 x 30″ on 15″ off) / 5′ rest between.

It was wonderful.  We did the fast bits at r30.  It feel so good to go fast.  And doing it in such short intervals meant that we could focus a bit on technique, at least in the early reps.  By the end of each set, I was definitely feeling it.

If I don’t get to row on the water for a while, this was a great workout to remember.

Thursday – 12 March – 2 x 30’/2′ L4

At home in the basement on slides.  Isolation begins!  I had a window in my schedule in the afternoon and took advantage to row.

Friday – 13 March – 2 x 30′ / L4

Another mid day row.  Another L4.  Slightly better HR response

Saturday – 14 March – 3 x 30′ steady state

On slides.  Low intensity base builder.

Sunday – 15 March – 20 minute test (SAHRC Session)

We are recommending to SAHRC member to do a 20 minute test to get a reasonable threshold power estimate for other workouts.  Today it was my turn to get it done.

Down on the cape.  If we are going to be isolating, it might as well be someplace nice!

On slides, which is new.  Previously I have done all testing on a static erg.  Not happy with the result 230 W (1:55.0).  High HR, fade at the end.  Not so great, but a good marker for upcoming SAHRC workouts.

Monday – 16 March – 3 x 20′ rate ladders (SAHRC Steady State Session)

This was harder than I hoped it would be.  Very close rate changes.  Leaving out the rests didn’t help!

Tuesday – 17 March – 30 minute walk

On the cape.  I had a busy and stressful day, with no breaks.  When I quit around 6pm, I just needed to stretch my legs and get some fresh air.

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Wednesday – 18 March – 40′ HR limit at 75 HR Max (SAHRC Steady State Session)

On the cape, On Slides.  I managed to get up early to do the session.  Good thing.  My day was a tornado of COVID-19 task force meetings and other tasks.  Oh, and it was my 57th birthday.  Yay.

Thursday – 19 March – 8 x 2’/4′ (SAHRC Hard Session)

Back in Hopkinton.  A slight variation on the classic 8x500m.  Using time based intervals to make it better for a wider range of rowers to use.  I did this at the end of the work day and I didn’t have time for a warmup, so I just dove right in.  I took it easy on the first couple reps, then got into a good groove.  I killed the last rep!  That felt good.

Friday – 20 March – No Training

I had an 8am meeting and I was going strong for work stuff until about 7 at night.  I never came up for breath.

Saturday – 21 March – 2 x 30′ L4 in the morning, strength in the afternoon (SAHRC Body weight session)

I felt crappy in the L4.  High HR.  I was originally wanting to do 3 x 30, but I decided I’d had enough after 2.

Then in the afternoon, I steeled myself to do the body weight session.  It kicked my ass.

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I made it through the squats and the bulgarian Split squats, and the squat jumps.  But after the first set of 10 burpee/split lunges, my knees, lungs, thighs and glutes all informed me that we were done with squatting.  I did rally to do the 75 sit ups and planks.

Sunday – 22 March – easy HM with a hard 2k at the end.

I woke up this morning, paralyzed from the waist down.  My core muscles were sore, but not so bad.  My thighs were another story.  Going down stairs was miserable.  Bending over to pick things up made me feel like I was eighty.  I had to lie on my back with my legs in the air to put on my socks.  I guess this body weight stuff is probably a good idea, but I have to say, I am not enjoying the day after!

I wanted something long and easy.  After all, I have time to kill.  So I dialed up a half marathon and started rowing, aiming at a 2:10 pace.  2:08 felt a bit better, so I went with that.  After about an hour, I needed to ease up a bit to limit HR drift.  With 2k to go, and a projected time of 1:30:30, I decided I wanted to finish below 1:30:00.  So I increased the rate, brought the pace down to around a 1:58/1:59 and finished it off.

Mission accomplished 1:29:40.

I have another busy week of isolating coming up.  A blur of webex meetings, instant messages, conference calls and emails.  At least I have rowing to keep me somewhat sane.

Stumbling into rowing season

I feel like I am training without purpose right now.

It’s been a month since I reviewed my training.  It has been a busy month, but not so good for the state of my fitness.

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From the beginning 9th of February:

  • 28 days
  • Target 24 training days, actual 21 training days (but two of them were very short)
  • Target is 6 sessions a week.  Actual was 5.1 sessions a week.
  • Travel in 3 of the 4 weeks
    • 2 day trip to San Jose
    • 1 week trip to Aruba
    • 1 week trip to Texas and Costa Rica

With so much disruption, I dropped back to a maintenance mode, and did very few high intensity sessions.

  • Target High intensity days 12, actual 3

So, heres the daily activities…

Sunday – Feb 9 – No Training (not sure why)

Monday – Feb 10 – Short Stack – 3 x (13 x 30″/15″)/5′

Based on a tweet from Stephen Seiler.  A pretty intense workout.

Blew the start of the 3rd to last interval.  Paddled it out.

Findings about these workouts were posted in a youtube video. (link)

Tuesday – Feb 11 – 2 x 30′ / 2′ L4

Based on the HR, things are going in the wrong direction.

Wednesday – Feb 12 – No Training

6AM flight to San Francisco.  Straight into meetings.

Thursday – Feb 13 – No Training

8AM flight home.

Friday – Feb 14 – 3 x 20’/2′ L4

High HR.  Travel and lack of endurance minutes catching up with me.

Saturday – Feb 15 – WU + 2 x 20’/2′ L4

I started with the intent of doing a hard distance workout.  So I did a 20 minute workout, but felt so awful that I abandoned those plans and just did 2 20 minute L4 pieces.  HR was better than Friday, which was good to see.

Sunday – Feb 16 – No Training

My wife and I flew to Aruba for vacation!

Monday – Feb 17 – 5km beach run

Aruba is wonderful.  The sand is nice and hard near the water.  Perfect for running barefoot.  I ran from our hotel, which is at the extreme north end of Palm Beach to the other end, where the Divi is.  It’s about 2.5km each way.  I ran one way and took breaks on the way back.  The killer is the piers.  You need to leave the hard sand and run up the beach through the soft dry sand and then back down.

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Tuesday – Feb 18 – 30′ Stationary Bike / 20 minute swim

Legs a bit sore from beach running, so I started with a 30 minute easy stationary bike ride in the fitness center.

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Then I headed down to the beach and went for a swim.  I swam for about 20 minutes and did four complete lengths of the swimming area at our hotel.  I later found out that was about 0.4 miles.

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Wednesday – Feb 19 – 5km beach run and 30′ swim

The run was better than the first.  I paced it a bit better (slower) and took fewer breaks on the way back to the hotel.

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The swim was also better.  This time, I had goggles and got into a very relaxed groove.  The HR data was suspect though.

Screen Shot 2020-03-09 at 4.35.33 PM

Thursday – Feb 20 – 5km run and 30 min Swim

Another nice beach run.  Good pacing and pushed it a bit harder at the end.

Screen Shot 2020-03-09 at 4.38.31 PM

Then another swim.  Really enjoying this.  Makes me wish I lived on a tropical island where I could do this every day!

Screen Shot 2020-03-09 at 4.40.39 PM

Friday – Feb 21 – No Training

Flying home

Saturday – Feb 22 – 3 x 30′ / 2′ L4

Had technical issues with BoatCoach.  There was a glitch and it lost my first 60 minutes of rowing.  Here’s the last 30′

Here’s the whole thing as witnessed by my watch.  Equally boring, but necessary base work.

Screen Shot 2020-03-09 at 4.43.09 PM

Sunday – Feb 23 – 3 x 30′ / 2′ L4

More meters in the bank

Monday – Feb 24 – No Training

Flew to Austin, straight into meetings

Tuesday – Feb 25 – 30′ Inclined walk / 30′ row

The walk.

Screen Shot 2020-03-09 at 4.50.04 PM

The row – felt terrible

Screen Shot 2020-03-09 at 4.50.54 PM

Wednesday – Feb 26 – 30′ inclined walk

Needed to be quick.  I was heading off to the airport to catch a 9am flight to Dallas

Screen Shot 2020-03-09 at 4.51.59 PM

Thursday – Feb 27 – 30′ Inclined Walk

I had a morning flight to Costa Rica, so another quick stop in the fitness center.

Screen Shot 2020-03-09 at 4.53.29 PM

Friday – Feb 28 – No Training

I was in Costa Rica for just the afternoon.  I had dinner with the team there and then headed to the airport.  I caught an 11:30pm flight to JFK, and then caught the shuttle flight to Boston, arriving around 10am.  I had a set of meetings and then scooted home.  My wife and I went down to the Cape that night.

Saturday – Feb 29 – 4 x 20′ steady state

Just coasting along on slides.  Longer rest between #2 and #3 was me going and switching the laundry.

Sunday – Mar 1 – 3 x 20′ / 2′ L4

Not a bad session, all things considered.  On slides in Hopkinton.

Monday – Mar 2 – 8 x 500/3’30” L1

Holy cow!  An L1 workout.  Very gentle targets.  Started with the thought of just doing better than 1:45.  After 1, decided 1:44 was a better pace to aim at.  The last one was good.

Tuesday – Mar 3 – 2 x 30′ / 2′ L4

Started OK, but I got tired and my HR was climbing freely in the second piece.  Decided to just row it out at 18spm for the last 10 minutes.

Wednesday – Mar 4 – Short Interval Stack 3 x (13×30″/15″)/5′

An encore of the workout from February.  Less ambitious power target this time, but better execution.  I think I was also in worse shape, but man…It’s a great workout.

Thursday – Mar 5 – 3 x 20′ / 2′ L4

I was sick of the high heart rates of some previous L4 workouts, so I dialed it back to an easier stroke sequence.  That did the trick and this was a good, enjoyable workout.

Friday – Mar 6 – No Training

We went into Cambridge on Thursday night to celebrate my sons’ birthday.  We got home late and I slept in a bit on Friday.

Saturday – Mar 7 – No Training

We went to go see my wife’s cousin’s daughter play in the Big East Women’s Hockey championship.  I should have gotten up a bit early and gotten a row in, but I didn’t, and by the time we had got back home, there was a ton of other stuff to do.  I felt bad about missing a weekend day though.

Sunday – March 8 – 3 x 30′ / 2′ Steady State

Looking for low heart rates and easy rowing.  This session delivered.  Got a bit greedy i the last 30 minutes and pushed the power.  Nice flat HR though.

The good news is that today, I got back on the water.  I’ll write that one up soon.  But I’m going to just play it by ear for a week or two and then figure out an OTW training plan.

 

2/3 – 2/8 – Feeling worn down

I was supposed to be in Korea this week.  I was going to be presenting at a conference in Seoul, but the conference was cancelled because of concern over the Coronavirus.

So that should have been a great thing from a rowing perspective, but it wasn’t.  I feel down and unenergetic all week.  I did all my sessions, but missed power targets and didn’t look forward to training.

Monday – 2/3 – 8 x 500/3’30” L1

OK, at least I had one good session.  I totally slayed this session.

I started with a full fletcher warmup.  I felt pretty good.  Then into the session.  Target was 1:41.  I managed 1:40.1.

Well controlled, hard work.

Tuesday – 2/4 – 60′ L4

      Workout Summary - media/20200204-1336340o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15257|01:06:00.0|02:09.8|169.5|19.2|138.6|161.0|12.1
W-|14433|00:60:00.0|02:04.7|180.9|19.5|139.3|160.0|12.3
R-|00828|00:06:00.0|03:37.4|056.2|15.7|131.1|160.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04793|20:00.0|02:05.2|178.0|19.1|130.8|141.0|12.5
01|04809|20:00.0|02:04.8|180.5|19.5|140.6|151.0|12.3
02|04830|20:00.0|02:04.2|184.0|19.9|146.6|160.0|12.1

Wednesday – 4×2000/5′ L2

I had a customer dinner on Tuesday night and I ate a lot.  I don’t know if that was the problem, or what, but I totally flamed out in this workout.  It was ugly.

Target pace was 1:50.  Maybe I pushed the first too hard at 1:48.7, but I don’t think so.  The second rep was awful.  Two major breakdowns.  Then I reset expectations to 1:52 for the third and fourth and managed to do a bit better than that.

Disappointed in the workout.  Glad I stuck it out though.

Thursday – 2/6 – 3×20’/2′ L4

Still feeling drained, so I just went really easy.  Alternating 18/20 rate.

     Workout Summary - media/20200206-1621380o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15337|01:07:07.0|02:11.3|166.1|18.8|143.2|157.0|12.1
W-|14347|00:60:00.0|02:05.5|178.0|19.1|144.8|157.0|12.5
R-|00993|00:07:07.0|03:35.0|066.4|16.1|130.1|157.0|08.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|04783|20:00.0|02:05.4|178.1|19.0|136.4|147.0|12.6
02|04783|20:00.0|02:05.4|178.1|19.1|147.0|154.0|12.5
03|04781|20:00.0|02:05.5|177.7|19.3|151.0|157.0|12.4

Friday – 2/7 – 30′ Threshold L3

Still feeling less than great.  But decided to keep trying.  My goal was 1:54.  I was secretly hoping that it would feel really easy and I could push the pace to 1:52 and get closer to 8000m.  I was really proud when I broke 8000m for 30min.  It was not be today,

I knew I was in trouble in the first 1000 meters.  It was really hard to hold the target pace.  I had my first breakdown around 8 minutes in.  I wasn’t in massive distress, but I was uncomfortable and it just seemed like the amount of time stretched in front of me was impossible.  I started to doubt myself and questioned why it was worth it to push so hard.  This debate went on for a little bit and the quitter in my head won.  I started up again, with the intent of targeting a slower split, but had trouble settling into it.  Then I had a couple more breakdowns in quick succession.  Finally, I got pissed at myself and resolved to just hold 1:55 and row.  I almost made it  I got to within 3 minutes of the end and had another attack of the demons.  This one was quick and I got back it it to finish it out.  End result for the full piece was 1:55.0.  Without the drama, 1:54 was totally doable.

      Workout Summary - media/20200207-1331340o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11816|00:51:32.3|02:10.9|192.5|23.0|152.3|179.0|10.0
W-|11811|00:47:47.4|02:01.4|207.4|24.1|154.9|179.0|10.3
R-|00013|00:03:45.1|145:54.6|002.4|08.7|119.4|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:46.0|02:11.5|190.0|24.4|134.4|156.0|09.3
01|00532|02:00.0|01:52.7|245.9|25.2|130.2|151.0|10.6
02|00528|02:00.0|01:53.6|239.2|25.1|154.6|158.0|10.5
03|00530|02:00.0|01:53.1|240.8|25.2|159.6|160.0|10.5
04|00508|02:00.0|01:58.0|223.6|27.9|158.5|161.0|09.1
05|00500|02:00.0|02:00.0|216.1|25.4|157.7|160.0|09.8
06|00498|02:00.0|02:00.4|212.3|25.3|156.8|159.0|09.9
07|00517|02:00.0|01:56.1|225.3|24.5|160.1|162.0|10.5
08|00523|02:00.0|01:54.8|228.6|25.0|163.4|165.0|10.5
09|00523|02:00.0|01:54.7|232.7|25.3|166.4|168.0|10.3
10|00524|02:00.0|01:54.5|232.6|25.3|169.4|170.0|10.3
11|00525|02:00.0|01:54.2|234.6|25.4|171.3|172.0|10.3
12|00525|02:00.0|01:54.3|236.6|25.6|173.7|175.0|10.2
13|00527|02:00.0|01:53.8|235.4|26.0|174.9|175.0|10.2
14|00512|02:00.0|01:57.1|221.9|25.8|174.8|176.0|09.9
15|00538|02:00.0|01:51.6|253.3|26.9|175.8|179.0|10.0
16|02000|09:01.4|02:15.3|142.9|19.0|147.1|153.0|11.6

Saturday – 2/8 – 2 x 30’/2′ steady state

I was planning to do 90 minutes, but I felt really tired in the first 30 minute piece and very hungry for some reason.  I decided to cut it back to 60 minutes and I’m glad I did.

First piece, I rowed at 20spm and targeted 180W.  Second one 18spm and 170.

      Workout Summary - media/20200208-2311280o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14581|01:04:00.0|02:11.7|168.2|18.4|134.5|145.0|12.4
W-|14369|00:60:00.0|02:05.3|177.9|19.1|134.8|145.0|12.6
R-|00214|00:04:00.0|09:21.7|021.6|07.0|129.5|145.0|06.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07238|30:00.0|02:04.3|181.6|20.0|129.8|141.0|12.1
01|07131|30:00.0|02:06.2|174.3|18.2|139.8|145.0|13.1

So, a pretty lackluster week.  But a lot of volume.  I’ve done 10 days straight, including over 50km over two days last weekend.  I’m going to keep rowing through Wed of next week when I take a quick trip to San Jose, and will need to miss 2 training days.