90′ Easy Coastal Row

Nice sunny day with a light breeze from the ESE.  I launched around 2:15.  High Tide was at 1:40, so the tide was going out during the row.

Screen Shot 2019-08-17 at 5.54.28 PM.png

I wanted to get about 90 minutes of nice endurance building low intensity rowing in today.  Since I was rowing at high tide, I decided to go do a little exploring.  First, I rowed through the marsh to bridge, then I rowed back up into blackfish creek.  On the way out, I did a loop through drummer cove.  Finally, I rowed up along the outside of Indian Neck to the harbor entrance.  After the nice smooth water of the first part of the row, the wakes and chop of this part was a not entirely welcome.  The slog back to the beach was right into the wind, chop and for the last part, right into the tide as well.  I had to keep reminding myself to just take it easy.  But I get frustrated when the split drops slower than 3:00/500.

Screen Shot 2019-08-17 at 5.53.25 PM

Tomorrow:  Probably more endurance rowing.  I think it’s supposed to be a nice day.  Then it will be back to the grind.

 

Friday: 2 x 400 strokes @ 25 – Coastal

Time for another hard session. More head race prep.  Generally I want to do a single hard distance piece for the third hard workout of the week, but since I was rowing close to low tide, my course selections were a bit restricted.  I also didn’t feel particularly ambitious today.

I decided to row out to my favorite buoy to warmup.  Then row from there up to the entrance of Wellfleet harbor.  Take a bit of a breather and then row back to the buoy.

I figured it would be roughly 2 x 20′ pieces.

As it turned out, I pushed myself way too hard in the first piece and I called it quits after about 400 strokes.  I was still about 500m short of the harbor entrance, but I was gassed and my form was falling apart.  I stopped had a drink, caught my breath, got the boat turned around and then went for interval number two.

In this interval, I made a concerted effort to lighten up my stroke and just work on maintain good form, getting my oars off the waves on recovery and staying forward during the initial part of the drive.  You can see from the HR plot that I was going a lot easier in the second rep.  My intent was row back to the red buoy, but I got to 400 strokes and I was having trouble spotting it while I was rowing.  I decided to call it finished at that point.  Once I had stopped, I looked around and I still couldn’t find it.  I started rowing for home, and after a hundred meters or so, I saw the buoy off my starboard bow.  My course setting from the harbor was pretty terrible, I was way west of the buoy.

I had a long row home to cool down, and experiment with good form with the wind on my beam, and then on my bow.  There wasn’t much chop because the wind was from the SE and I was in the lee of the island.  I tried to be careful rowing back to the beach because of the low tide, but I misjudged the channel slightly and I ended up having to get out to drag my boat for about thirty feet back to the deeper water.  You can see that as a little jog on the map right near the beach.

Screen Shot 2019-08-16 at 9.21.43 PM

       Workout Summary - media/20190817-0031030o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11744|01:12:42.0|03:05.7|000.0|21.0|153.5|180.0|07.7
W-|09915|00:53:07.0|02:40.7|000.0|22.9|158.2|180.0|08.2
R-|01836|00:19:35.0|05:20.0|000.0|16.0|140.9|180.0|05.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02366|12:03.0|02:32.8|000.0|19.5|141.5|152.0|10.1 - out to the buoy
02|02937|15:54.0|02:42.4|000.0|25.0|168.7|180.0|07.4 - into tide, with wind
03|02907|14:31.0|02:29.8|000.0|25.3|168.0|177.0|07.9 - into wind, with tide
04|01617|10:05.0|03:07.1|000.0|20.4|147.7|154.0|07.9
05|00088|00:34.0|03:13.0|000.0|18.9|152.1|153.0|08.2

I’m pretty happy with the session.  I’d be happier if I had taken each interval out to 20 minutes, but I’ve gotten 3 good hard sessions in this week.  It’s a good setup for fall training.

 

Thursday: Quick sandy bike ride

It was cloudy in the morning, but warm and calm.  We went swimming at high tide, by which I mean we basically floated around in inflatable donuts.

Later in the day, I was feeling antsy, so I decided to go for a short bike ride.  I just grabbed my old rusty mountain bike and took off to explore the dirt roads on the island and in the area.

Screen Shot 2019-08-16 at 9.26.03 PM.png

It wasn’t very hard, and I didn’t go for very long, only about 50 minutes or so.  But I felt a lot more relaxed afterwards, and felt less guilty about having a beer or two before dinner.

Screen Shot 2019-08-16 at 9.27.06 PM

 

14 x 3′ coastal

It was cloudy and misty.  There was a breeze from the NE at 10 mph with gusts to 15.  I had hoped that this would have given me smoother waters, but it was still quite choppy.

Screen Shot 2019-08-15 at 10.29.46 AM

I was electronically challenged.  My Speedcoach GPS died a sad death, a couple of days ago.  The first symptom was it producing impeller data when it wasn’t connected to impeller.  Then it stopped listening to the on/off button.  Finally, when I plugged it in to charge, a strange, random pattern appeared on the screen and flashed ominously.

The diagnosis from NK was “water ingress”, and a replacement is on the way.  (Fantastic customer service!)  But all I had to work with was my iphone in its waterproof case.  I planned to use CrewNerd, which has a good screen lock feature.  It worked perfectly on older models of the iphone which had a real home button.  But on the newer iphone, you really don’t seem to be able fully lock the screen, since swiping up from the bottom is the replacement gesture for pressing the now non-existent home button.  So, anyway, CrewNerd lasted about 4 thousand meters and multiple splashy dousings.  Then I took a big wave over the side of boat and the phone decided to flip over to Safari, then Spotify, then the lock screen.  All of which are pretty useless to get your pace and rate.

I spent a few minutes trying get back to CrewNerd, but getting the phone to unlock with a very wet touch screen was not going very well and I gave up on it.  I did the rest of the workout in the 20th century, with no feedback.  It was somewhat refreshing.

I was doing three minute intervals with one minute rests.  I was doing them at 25 strokes per minute.  So when I rowed into the stone age, I worked off of stroke count.  I did 77 strokes for each interval, and then I would catch my breath and do it again.

If I needed to turn around, the rest would last a little longer.  The intervals going north were really hard work.  The tide was going out, and the wind was right on the bow.  The water got a lot flatter as I got closer to the north end of the harbor, so I went back and forth there a bit.  The intervals going south were easier and more fun.

The last two intervals were quite messy.  I was rowing with the wind and the waves on my beam.  I experimented with rates to try to get in rhythm with the waves, and I worked really hard to get the blades way high on recovery to avoid clipping the waves.

I was rowing as it was approaching low tide, and on the last interval, the water got shallow enough that my oar blades were hitting bottom for about 10 strokes of the interval as I passed over a sand bar.

With all the adventures with electronics, I totally lost count of the number of reps.

My last backup system is my apple watch.  It did nor record gps data, but it captured heart rate.  Looking at the data, I was pleased to see that I had done 15 reps, and they were basically the right length, with appropriate rests.

bokeh_plot - 2019-08-15T100924.764.png

After I finished and drove home, I realized how tired I was.  This was a pretty epic workout.  I ended up falling asleep at 10:30 and slept until 8:30 this morning.

Today, I am looking to do a nice gentle endurance session.  Either coastal, or erg or bike.  We’ll see how it works out.

 

4 x 10′ / 5′ Coastal (still a bit windy)

I launched at about 12:15, the wind was West between 10 and 15 with gusts to 20mph.  I decided to spend as much time in lee of the island to minimize the exposure to the waves.  When the wind if from the west, they build up pretty good.

Screen Shot 2019-08-12 at 3.55.18 PM.png

The plan for today was 4 x 10′ intervals at head race rates.  In a coastal boat, it’s basically impossible to set a target pace.  Between the tidal current and the wind, my pace was varying more than 30 seconds per 500 at roughly the same pressure.  I was generally working by feel.

I warmed up by rowing way into Loagy Bay where the water was nice and flat.  I was able to get a good 3 minutes of the interval in reasonable protection, then I had to turn into the wind and slog it out.  I was still in a bit of the wind shadow of the island for all but the last few minutes of the outbound piece.  At that point, I was crashing through waves and rowing with the footwell full of water,  It was kind of fun actually.  It certainly kept my mind off the oxygen debt!

The ride back was also a blast.  The first few minutes I was surfing big waves and had a nice tail wind.  It was actually a challenge to maintain really high pressure because of the steering and oarwork required to navigate the waves.  If I did it right, I would catch the face of a wave and hear almost a sizzling noise, then the bow would dig into the trough and solid water would wash over the whole boat.

Between the 2nd and 3rd intervals I met up with a guy in Kayak.  He has house down here, but he is a member of the Saugatuck rowing club.  He has an Alden and he just bought a nice looking australia coastal boat.  Hopefully, I can meet up with him in the coming days and we can do some rowing together.

This chat extended my rest a bit beyond regulation, but I decided to atone for it by adding 30 seconds to the next rep.  This was my best rep.  I stuck closer to the island and spent more time in relatively smoother water.  When I popped out from the lee of the island with 2 minutes to go, I was again smashing through the chop.  I managed to get within a couple beats of my maximum HR, but I was having too much fun to be in much distress.

The ride home was again a surfing delight.  Not as intense as rep 3, but hard work nonetheless.

I’d say this was a good session.

Screen Shot 2019-08-12 at 4.20.36 PM.png

        Workout Summary - media/20190812-195158-SpdCoach 2182533 20190812 1218PM 2o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11181|01:25:23.0|03:49.1|000.0|22.6|143.4|181.0|05.8
W-|09115|00:51:58.7|02:51.1|000.0|24.8|156.8|181.0|07.1
R-|02072|00:33:25.0|08:03.9|000.0|19.3|122.6|181.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01168|07:16.8|03:07.1|000.0|19.2|127.0|141.0|08.4
02|01905|10:03.8|02:38.4|000.0|25.3|163.2|175.0|07.5 - rep #1
03|01772|10:27.6|02:57.1|000.0|24.8|163.0|174.0|06.8 - rep #2
04|02019|10:30.6|02:36.2|000.0|26.2|166.0|181.0|07.3 - rep #3
05|01670|10:09.3|03:02.4|000.0|25.6|163.5|179.0|06.4 - rep #4
06|00581|03:30.6|03:01.3|000.0|27.8|135.0|147.0|06.0

Tomorrow:  Endurance.  Hopefully OTW, but the weather looks a bit iffy.  Might be on the erg.

14k coastal row

It was pretty windy, but warm and sunny.  I decided to go bounce around.  I launched at 11:30.  Here’s the weather.  It was blowing 15-20mph from the WNW.

Screen Shot 2019-08-11 at 9.09.26 PM.png

The bounciest part was right after launching.  I was rowing right into the teeth of the wind and the waves had a long fetch from the north end of the harbor really build up.  Most of the waves were around a foot, but every minute or so, there would be group of 2 or 3 two foot waves that totally swamped me.  I basically had the bailer open all the way up to Wellfleet inner harbor.

Screen Shot 2019-08-11 at 9.05.59 PM.png

Once I got used to the dousing and shortened up my stroke, I was able to relax and just work my way through the waves.  By the time I got to the green can, the water smoothed out and I glided into the inner harbor.  It felt a lot like getting onto a paved road after you’ve driven on a rough dirt road.

I wanted to row at least 90 minutes, so I did a lazy lap around the inner harbor, up into the cove, dodging moored boats and the shallows.  Then I headed out the main channel into the wind again.  The wind was blowing, but the water was reasonably flat and I wasn’t taking on a much water.  I decided to row over to Great Island and then come diagonally back to the beach.

You can see that I skirted the edge of the shoals (the green) along the north edge of the harbor.  These are marked by big yellow floats because the shoals are leased as shell fish beds.  Basically followed the outer buoy line.

I planned to row almost all the way to beach on the shore of Great Island, but as I was approaching, I rowed right over a gigantic rock, submerged about a foot under the waves.  It really freaked me out.  I’d spent some time looking at the charts and this rock never really registered.  But when I looked afterwards, I found the asterix.  You can see it in the included chart.  In previous rows, I had only come over this way when it was much closer to high tide and the rock would have been much deeper.  I also thing that I am usually a bit closer to the north shore, because I go in the cove by the Herring River.

At any rate, if the tide had been 6 inches lower, or the waves had been a bit bigger, I could have ripped a big hole in my boat and that would have been a bad ending to this row.  I’ll have to avoid that area in the future.

Since I was spooked, I just decided to row home.  I got most of the way to the main channel and realized that I would get back a bit too soon.  So, I turned and followed the main channel out to my favorite buoy.  As I rowed along out here, the waves were getting bigger as there was a longer fetch for them to build.

I really started to feel the waves again, once I turned and headed to the beach.  I needed to keep the bailer open again.  The wave heights changed quite dramatically as I rowed.  I assume it was due to the depth of the water.  My impression was as I got closest to the green shoals, I would get much steeper and nastier waves.  At this time, though I was rowing with them, so I would go surfing down the face of the waves and the bow of my boat would bury in the trough, sending solid water into the cockpit.  Over the next 10 strokes, the bailer would do its job and slowly empty the footwell.

I go back to the beach after around 95 minutes.  From the summary chart, it looks like it was an appropriate intensity and it was a lot of fun, not counting the close encounter with the rock.

foo.png

Tomorrow:  Hopefully a coastal 4 x 10’/5′ at r25

 

 

It’s been a month!

Sunday July 7 – Coastal Row

Last day of vacation.  Managed to go for a nice row.  It was so long ago, I don’t remember much.  From the HR and pace, it must not have been too windy.

Screen Shot 2019-08-10 at 10.19.35 PM.png

Monday – July 8 – No Training

Flew out to San Francisco first thing in the morning.  I managed to walk around the city to get to my hotel, and the to and from dinner.  All together about 5km of walking.

Tuesday – July 9 – Inclined walk.

At the Courtyard Marriott in San Francisco.  Reasonably tough.

Wednesday – July 10 – Easy Intervals on the treadmill

Never even got to Orange!  Way to easy, but at least I made it to the gym.

Screen Shot 2019-08-10 at 10.36.42 PM.png

Thursday – July 11 – No training

I took the red eye home from San Francisco.  It left late and arrived 6 on Thursday morning.  I drive home and slept a bit when I got there.  Then a bunch of work calls.

Friday – July 12 – No Training

Woke up not feeling great, but I had a big, all day meeting.  After it finished I headed home, and then my wife and I went to the Cape.

Saturday – July 13 – No Training

Down on the cape.  No feeling great.  Basically, I caught a cold.

Sunday – July 14 – Coastal Row

I had a great night’s sleep and I felt better on Sunday.  I decided a gentle row would be fun.

Screen Shot 2019-08-10 at 10.45.35 PM

Wonderful!

Monday – 15 July  through Friday 19 July – No Training

Not a lot of sleep.  Still feeling congested and unwell.  Tough week at work with business review meetings occupying the days.  I worked very late most days and tried to get as much sleep as I could.  We went to the cape pretty late on Friday night.  I was starting a week of vacation.

Saturday-  July 20 – 4 x 15’/2′ 

Gentle workout to get back into the swing of things.

        Workout Summary - media/20190720-2300540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15237|01:07:59.8|02:13.9|155.3|18.6|139.6|154.0|12.1
W-|14083|00:59:42.7|02:07.2|170.2|18.5|140.9|154.0|12.8
R-|01158|00:08:00.0|03:27.3|047.5|19.1|130.8|154.0|08.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03513|14:52.9|02:07.1|169.8|18.3|128.3|141.0|12.9
01|03502|14:49.8|02:07.0|170.5|18.1|140.8|149.0|13.1
02|03548|15:00.0|02:06.8|170.4|18.6|144.5|152.0|12.7
03|03520|15:00.0|02:07.8|170.2|19.1|149.9|154.0|12.3

Sunday – July 21 – No Training

I wish I remember I didn’t train.  Hopefully it was something fun.

Monday – July 22 – Terrible 10K

Just couldn’t get my head into it. Tried to maintain a 2:00 pace, which should have been totally doable, but I bailed about halfway and limped the rest of the way.

Tuesday – July 23 – 3 x 20’/2′ using Humon

Screen Shot 2019-08-10 at 11.06.17 PM

Wednesday – July 24 – Walking and Kayaking

In the morning, I went for a walk.  It ended up as quite an adventure.  I was out at low tide and I decided to try to reach the bridge from the north side.  I was doing well until I got deep into the marsh, and the sandy bottom turned to mud.  Then the mud got deeper.  By the time I was approaching the bridge, I was sinking in to my knees and I feared that I would die there.  I didn’t.

Screen Shot 2019-08-10 at 11.08.15 PM.png

Then later in the day, me, my wife and my daughter kayaked around the island at high tide.  We stopped in the middle to jump off the bridge.

Screen Shot 2019-08-10 at 11.08.51 PM.png

IMG_0010.JPG

In this jump, my daughter’s apple watch came off.  She didn’t notice it gone until we had paddled away.  We decided to come back at low tide (which was close to midnioght).  There we were, three of us with flashlights under the bridge, looking for a watch.

It took about 2 minutes.  We found it!  Intact and still in perfect working order.  I guess it is waterproof!

Thursday – 25 July – 90′ bike ride.

Me and my daughter.  A very pleasant ride.  The way down south, we took the rail trail.  Then on the way back we took the roads.

Screen Shot 2019-08-10 at 11.24.11 PM.png

Friday – 26 July – bike ride

In the morning, i went for a walk.

Screen Shot 2019-08-10 at 11.26.17 PM.png

Then later, my daughter and I went for another ride.

It was an out and back on the rail trail.  I had an issue with recording the ride, so I only got the return part of the trip.

Screen Shot 2019-08-10 at 11.28.31 PM.png

Saturday – July 27 – 3 x20′ / 2′

Just getting a workout in.

Screen Shot 2019-08-10 at 11.35.55 PM

Sunday – July 28 – Slightly harder 90 minute bike ride

A bit hillier, going north from our house.

Screen Shot 2019-08-10 at 11.39.26 PM.png

Screen Shot 2019-08-10 at 11.42.37 PM.png

Monday – July 29 – No Training

As usual, got to bed late on Sunday and slept instead of getting up to work out.

Tuesday – July 30 – Actual rowing in an actual boat on an actual river!

In Newton.

Using Humon.

Screen Shot 2019-08-10 at 11.48.01 PM.png

Wednesday – July 31 – 10 x 2′ / 2′ OTW

Need to start getting a little intensity.

        Workout Summary - media/20190805-1530540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12648|01:15:55.9|03:00.1|099.8|22.1|136.8|176.0|07.6
W-|06011|00:26:10.4|02:10.6|180.0|26.5|147.6|176.0|08.7
R-|06655|00:49:47.2|03:44.4|057.6|19.7|131.2|176.0|05.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00178|00:49.7|02:19.7|126.5|21.7|124.9|131.0|09.9
02|00216|01:00.6|02:20.1|144.2|20.7|130.2|139.0|10.4
03|00296|01:19.0|02:13.6|174.1|24.3|135.2|151.0|09.3
04|00196|00:50.8|02:09.7|168.0|26.0|134.9|148.0|08.9
05|00201|00:50.8|02:06.3|202.4|27.2|141.3|154.0|08.7
06|00185|00:44.0|01:58.9|217.0|30.0|145.2|159.0|08.4
07|00463|02:01.7|02:11.5|172.7|26.1|144.4|162.0|08.7
08|00454|01:57.3|02:09.3|182.8|26.5|147.9|165.0|08.8
09|00444|01:56.6|02:11.4|174.2|26.7|146.8|166.0|08.6
10|00456|01:58.4|02:09.7|193.3|26.8|150.5|167.0|08.6
11|00490|02:07.6|02:10.2|166.9|25.4|149.3|166.0|09.1
12|00473|02:02.6|02:09.7|192.4|27.4|154.1|171.0|08.4
13|00451|01:55.4|02:08.0|186.0|26.9|153.7|170.0|08.7
14|00428|01:52.8|02:11.8|177.0|27.1|151.9|170.0|08.4
15|00452|01:58.4|02:10.9|179.2|27.3|157.3|172.0|08.4
16|00467|01:58.4|02:06.8|210.7|29.9|160.9|176.0|07.9
17|00162|00:46.3|02:22.8|158.1|26.0|133.5|145.0|08.1

Screen Shot 2019-08-10 at 11.51.36 PM

Thursday – August 1 – OTW endurance session using Humon

        Workout Summary - media/20190805-1532120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12608|01:10:49.7|02:48.5|105.5|19.7|134.2|162.0|09.0
W-|09601|00:47:11.3|02:27.5|126.7|19.8|138.4|159.0|10.4
R-|03020|00:23:39.7|03:55.1|063.3|19.6|125.8|159.0|04.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00129|00:40.4|02:36.8|085.7|17.8|115.8|119.0|10.8
02|00184|00:55.2|02:30.1|115.6|18.5|119.3|125.0|10.8
03|00313|01:30.7|02:24.8|119.1|19.9|125.2|137.0|10.4
04|00235|01:06.8|02:22.1|145.1|21.5|130.6|139.0|09.8
05|00310|01:24.7|02:16.8|169.7|24.0|136.2|147.0|09.1
06|00214|00:56.8|02:12.8|163.3|25.3|131.7|146.0|08.9
07|00204|00:52.5|02:08.4|199.8|27.4|141.0|150.0|08.5
08|00228|00:58.0|02:07.1|182.7|27.0|140.9|156.0|08.7
09|00164|00:40.3|02:03.2|262.8|35.9|146.4|159.0|06.8
10|02858|14:28.3|02:31.9|114.1|18.3|138.9|147.0|10.8
11|01991|09:56.6|02:29.8|117.4|19.0|138.9|149.0|10.5
12|02150|10:47.0|02:30.5|121.1|18.6|141.2|147.0|10.7
13|00354|01:39.2|02:20.1|147.5|23.5|147.5|153.0|09.1
14|00267|01:14.8|02:19.9|146.7|22.4|139.9|151.0|09.6

Screen Shot 2019-08-10 at 11.54.36 PM

Friday – August 2 – No Training

I had to work on a presentation first thing in the morning.  We headed down to the cape after work.

Saturday – August 3 – 3 x 20’/2′ on slides

Nice and easy.  kept an eye on Humon.

Screen Shot 2019-08-10 at 11.56.41 PM.png

        Workout Summary - media/20190803-2250520o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14676|01:05:59.9|02:14.9|150.6|19.4|140.9|156.0|11.5
W-|13797|00:59:30.2|02:09.4|162.0|19.3|141.9|156.0|12.0
R-|00882|00:06:00.0|03:24.0|047.4|20.4|131.3|156.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04631|20:00.0|02:09.5|162.5|19.7|133.7|146.0|11.8
01|04524|19:30.2|02:09.3|161.4|18.4|142.0|151.0|12.6
02|04641|20:00.0|02:09.3|161.9|19.7|150.0|156.0|11.8

Sunday – August 4 – 80′ bike ride

Went hard to Rock harbor

Screen Shot 2019-08-11 at 12.01.16 AM.png

Screen Shot 2019-08-11 at 12.00.14 AM.png

Screen Shot 2019-08-11 at 12.03.07 AM.png

Monday – August 5 – 3 x 2K / 5′ OTW

Starting Head race prep gotta do some long intervals.

Screen Shot 2019-08-11 at 12.05.32 AM.png

        Workout Summary - media/20190805-1533110o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10435|01:07:16.2|03:13.4|118.7|23.5|136.5|182.0|06.6
W-|05981|00:26:42.0|02:13.9|169.1|25.7|151.8|182.0|08.7
R-|04463|00:40:34.9|04:32.8|085.6|22.0|126.5|182.0|05.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00232|01:07.0|02:24.4|136.0|20.6|119.1|128.0|10.1
02|00198|00:56.4|02:22.6|124.5|20.3|117.5|128.0|10.4
03|00204|00:56.7|02:19.0|157.0|22.2|123.2|130.0|09.7
04|00283|01:14.0|02:10.6|194.8|25.1|130.7|145.0|09.2
05|00206|00:54.0|02:11.0|164.7|25.6|130.0|143.0|09.0
06|00180|00:42.8|01:59.2|239.2|30.6|132.8|148.0|08.2
07|00334|01:30.4|02:15.2|164.1|25.1|130.6|145.0|08.8 - impeller got fouled
08|02010|08:54.5|02:13.0|168.5|25.6|160.2|176.0|08.8
09|02037|09:03.1|02:13.3|173.6|27.3|166.7|182.0|08.3
10|00170|00:47.7|02:20.2|151.6|26.4|130.9|145.0|08.1
11|00126|00:35.4|02:19.9|164.7|25.3|141.0|146.0|08.5

Pretty happy with that for an initial session.

Tuesday – August 6 – OTW Endurance with Humon

Nice low HR.  Good pace.  Low HR, but more orange than I was hoping to see.

Screen Shot 2019-08-11 at 12.18.46 AM.png

        Workout Summary - media/20190807-1435540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14245|01:18:21.6|02:45.0|109.9|20.9|130.8|169.0|08.7
W-|11626|00:57:19.8|02:27.9|129.2|21.0|134.9|165.0|09.7
R-|02629|00:21:02.9|04:00.2|057.3|20.9|119.7|165.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00513|02:38.6|02:34.6|099.5|18.9|115.3|127.0|10.3
02|00282|01:23.4|02:27.6|117.5|19.4|125.2|136.0|10.5
03|00250|01:10.2|02:20.6|151.3|21.2|128.4|140.0|10.0
04|00332|01:29.2|02:14.3|179.4|23.5|134.3|150.0|09.5
05|00231|01:01.9|02:13.8|167.7|25.2|137.3|150.0|08.9
06|00211|00:54.0|02:07.9|193.5|26.6|141.3|154.0|08.8
07|00180|00:43.3|02:00.5|242.3|30.3|143.1|154.0|08.2
08|00171|00:38.9|01:53.9|290.8|35.3|148.7|165.0|07.5
09|02930|14:45.9|02:31.2|120.9|19.6|134.9|144.0|10.1
10|02788|13:51.4|02:29.1|117.4|20.2|134.7|142.0|10.0
11|02978|15:03.9|02:31.7|124.3|20.9|137.4|147.0|09.5
12|00383|01:54.0|02:28.8|139.8|23.1|138.2|147.0|08.7
13|00376|01:45.1|02:19.6|158.1|25.1|141.7|157.0|08.6

Wednesday – August 7 – 3′ intervals OTW

Screen Shot 2019-08-11 at 12.08.28 AM

       Workout Summary - media/20190807-1501010o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12101|01:09:59.7|02:53.5|111.5|22.0|143.1|181.0|07.9
W-|06835|00:30:16.7|02:12.9|172.9|25.8|157.3|181.0|08.8
R-|05283|00:39:44.1|03:45.6|064.7|19.1|132.4|181.0|07.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00198|00:54.4|02:17.6|139.8|19.8|125.7|135.0|11.0 - wu @ 20
02|00319|01:25.6|02:14.0|157.2|21.7|136.3|149.0|10.3 - wu @ 22
03|00387|01:41.8|02:11.6|138.6|24.1|143.0|157.0|09.5 - wu @ 24
04|00208|00:52.5|02:06.1|187.7|25.3|142.5|151.0|09.4 - wu @ 26
05|00213|00:53.0|02:04.4|190.8|27.1|145.4|159.0|08.9 - wu @ 28
06|00164|00:36.0|01:49.7|292.4|34.9|146.8|164.0|07.8 - wu @ 35
07|00681|03:01.1|02:13.0|176.8|25.5|154.5|169.0|08.8
08|00683|03:03.6|02:14.4|177.1|25.5|163.9|172.0|08.8
09|00654|02:54.7|02:13.6|168.0|26.3|167.5|176.0|08.5
10|00418|01:51.4|02:13.4|196.7|26.8|164.2|173.0|08.4 - shortened
11|00692|03:04.3|02:13.2|157.6|25.4|155.9|170.0|08.9
12|00668|02:55.6|02:11.5|164.1|27.3|166.5|175.0|08.4
13|00633|02:54.0|02:17.5|172.9|26.1|161.4|174.0|08.3
14|00658|02:57.0|02:14.4|183.4|26.8|170.6|181.0|08.3
15|00259|01:11.7|02:18.2|170.7|25.9|143.3|162.0|08.4 - cool down

Thursday – August 8 – Drills on the fives

Screen Shot 2019-08-11 at 12.14.04 AM.png

Friday – August 9 – Hard 6K on Lake Quinsigamond

Very exciting.  First Head Race length piece of the season.  I cartopped my boat out to Worcester and met some club mates.  The plan was to warmup to the south end of the lake.  Then row at 25 SPM and full pressure to the north end of the lake.  Then cool down back to the boathouse.

It went great!

Screen Shot 2019-08-11 at 12.24.17 AM.png

       Workout Summary - media/20190809-1200580o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12310|01:03:11.5|02:34.0|135.2|23.6|153.3|181.0|08.2
W-|10190|00:46:10.2|02:15.9|161.8|24.6|158.8|181.0|09.0
R-|02126|00:17:02.0|04:00.4|063.0|20.9|138.4|181.0|03.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00725|03:30.6|02:25.2|131.4|19.9|130.3|138.0|10.4
02|01028|04:48.6|02:20.4|145.4|21.4|142.3|153.0|10.0
03|00208|00:54.8|02:11.5|175.6|26.2|145.3|153.0|08.7
04|00206|00:52.2|02:06.6|189.6|27.5|149.3|156.0|08.6
05|00157|00:37.2|01:58.7|255.4|32.2|147.4|156.0|07.9
06|00350|01:30.9|02:10.0|205.6|26.3|145.6|163.0|08.8
07|05921|26:18.1|02:13.3|169.2|25.7|168.3|181.0|08.7 - main piece!!
08|01013|04:51.0|02:23.6|137.7|23.2|155.9|165.0|09.0
09|00582|02:46.8|02:23.2|142.6|23.7|156.3|163.0|08.8

Saturday – August 10 – No Training

After a full week of actual training, I decided it was time for a rest day!

 

 

 

A week of mostly vacation

Friday – June 28 – On the cape – No Training

I arrived at Logan at about 7:30AM.  I was in my car and on the way to the cape by 8:00AM.  The traffic leaving the city was pretty heavy, but by the time I was down to Weymouth, things were moving better.  I got to the house around 11, with donuts!

I had a couple of work calls and hung out.  I was massively tired and didn’t feel like working out.

Saturday – June 29 – 3 x 20′ / 2′ (Humon)

Down on the cape, in the basement.  Feeling tired from travel.

Humon kept me honest.

Screen Shot 2019-07-06 at 8.34.32 PM.png

I saw that I was dipping into the orange with r20, 180 stuff, so I kept away from any higher power segments.

We headed out late to go home on Saturday night.

Sunday – June 30 – No training

I was feeling lazy, but I managed to head outside and do a few hours of yard work.  After that, I wasn’t in the mood for any training.

Monday – July 1 – Steady State with a few higher rate bursts.

I’m not getting to do a lot of rowing in my single these days, so this session was a treat.  I decided to do an extensive warmup, all the way to the dam at Waltham center.  I did a Rojabo style warmup, with stroke sets of increasing intensity.

I’m thinking that a more intense warmup, even when doing an endurance session “opens up” the circulation in the muscles and raises the smO2.

This certainly seemed to be the case today.

Screen Shot 2019-07-06 at 8.47.47 PM

After the warmup, I rowed, focusing on technique.  If I dipped into orange, I would ease off the pressure and focus on really easing into the drive from the catch.  At the end of the trip back up the river, I saw a guy I knew, so I did a quick segment at higher rate to go say hello.  After a quick chat, I did another twenty strokes or so of harder rowing, and then after navigating a set of booms across the cove, I settled back into normal endurance rowing.  Something I am noticing is that I am tending to overload at the start of these intervals, notice the sliver of red.  I slowed down to fix that , and again focused on form.  The rest of the row was unremarkable, but I did another couple of quicker bits right at the end.

It was a really nice session and I managed to find a bit of boat speed in some of the harder bursts.

        Workout Summary - media/20190701-1335500o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14790|01:23:57.4|02:50.3|119.5|20.2|136.1|167.0|08.7
W-|12254|00:59:17.2|02:25.1|135.8|20.1|140.6|165.0|10.4
R-|02546|00:24:41.3|04:50.9|080.2|20.4|125.2|165.0|03.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00324|01:37.2|02:29.8|135.0|17.8|127.1|135.0|11.2
02|00791|03:46.9|02:23.4|130.5|19.5|134.1|149.0|10.7
03|00853|04:01.0|02:21.2|145.9|22.1|146.7|157.0|09.6
04|00227|00:59.6|02:11.2|190.2|25.1|151.3|162.0|09.1 - 1' at r24
05|00314|01:23.4|02:12.7|182.1|24.2|142.3|164.0|09.3 - 30 strokes @ r24
06|00162|00:36.8|01:53.9|289.7|34.2|150.0|165.0|07.7 - 20 strokes @ max
07|02932|14:25.9|02:27.7|125.3|18.3|144.3|152.0|11.1 - back upriver
08|00165|00:41.7|02:06.1|216.3|27.3|140.2|151.0|08.7 - 20 strokes @ r27
09|00134|00:36.2|02:15.0|194.3|24.9|126.7|140.0|08.9 - 20 strokes @ r25
10|00136|00:37.0|02:15.9|185.6|26.0|114.8|128.0|08.5 - 20 strokes @ r26
11|02583|12:57.1|02:30.4|129.0|19.3|139.6|156.0|10.3 - back down river
12|01508|07:29.2|02:29.0|118.0|18.5|135.8|141.0|10.9 - back upriver
13|01484|07:18.0|02:27.6|124.2|20.0|142.6|154.0|10.2 - part 2
14|00234|00:55.6|01:58.6|241.4|30.3|147.4|163.0|08.4 - cut to turn
15|00406|01:51.6|02:17.6|140.5|24.7|142.6|160.0|08.8 - across lagoon

Tuesday – July 2 – 12 x 3’/1′

I got up early, mainly because I couldn’t sleep.  It seems like trips to Asia mess me up for about a week.  We were going to be heading down to the cape later in the day, and I wanted to get a session in.  I also wanted to get back to some semblance of a training plan, so I decided to make this session a bit more intense.

I used to do this session as 15×3’/1′  Today, since I was pressed for time, I decided to take the first few intervals as warmup.

I wore the Humon, to see what these kind of intervals look like from an smO2 perspective.

Screen Shot 2019-07-06 at 9.02.06 PM

So, they look kinda cool!  You can see the quick trip into the red in each interval.  You can also see the recovery.  I was generally flipping from blue to green right when I was starting the next interval.  You can also see the effect of cumulative fatigue in the lower peak smO2 as I get deeper into the session.  I also slowed down.  I was really having issues.  I trust the power in the summary more than the pace.

        Workout Summary - media/20190702-1250500o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14244|01:04:09.9|02:15.1|168.3|23.4|150.5|178.0|09.5
W-|09284|00:35:53.1|01:56.0|228.5|24.8|156.3|178.0|10.4
R-|04970|00:27:10.0|02:44.0|091.9|21.6|142.6|178.0|11.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00791|03:00.0|01:53.8|237.1|25.1|143.2|156.0|10.5
02|00797|03:00.0|01:52.9|240.2|25.1|148.1|160.0|10.6
03|00762|02:53.1|01:53.5|236.7|24.6|148.8|162.0|10.8
04|00794|03:00.0|01:53.4|237.6|24.6|153.8|165.0|10.7
05|00791|03:00.0|01:53.8|238.9|25.3|157.2|168.0|10.4
06|00778|03:00.0|01:55.7|233.0|24.7|157.1|170.0|10.5
07|00768|03:00.0|01:57.2|229.7|25.4|159.3|171.0|10.1
08|00754|03:00.0|01:59.4|217.4|24.6|158.7|170.0|10.2
09|00762|03:00.0|01:58.0|213.9|23.5|159.5|171.0|10.8
10|00766|03:00.0|01:57.5|219.1|24.8|162.2|172.0|10.3
11|00756|03:00.0|01:59.1|213.6|24.8|163.0|172.0|10.2
12|00765|03:00.0|01:57.6|225.0|24.8|164.7|178.0|10.3

bokeh_plot - 2019-07-06T211246.686

I guess that’s why I need a training plan.

Wednesday – July 3 – 16km Coastal

A beautiful, sunny day.  Not a lot of wind.  A great day for a nice long row.  I launched from the beach by Loagy Bay, and headed out to the red buoy.  For a change, I decided to row down south a bit along the shore of Lt Island.  There are a couple of big rock that are visible almost until high tide, and I could see them clearly, so I rowed down to the big rock to the south of the island.  Then I doubled back and rowed on the inside of the other big rock back to the red buoy.  Then I set a course for the harbor, basically due north.   I threaded my way into the inner harbor and dodged a few power boats.  On the way back to the beach, I hugged the shore of Indian Head, mainly to avoid the wakes from the boats in the channel out of the harbor.

Screen Shot 2019-07-06 at 9.17.02 PM.png

It was a nice, low intensity session.  No Humon today, but I kept the HR below 150.  The pace varied all over the place because of tide (it was coming in) and breeze.

Thursday – 4 July – 4 x 10′ hard rate ladders

In the morning, I went for a low tide walk.  I love doing this.  I walked a little more than 3 km, and explored the sand flats going south from our house.

Screen Shot 2019-07-06 at 9.43.54 PM.png

I didn’t feel ready to take on full power long intervals, especially in coastal conditions.  It was another beautiful sunny day.  A bit more wind, and with the holiday, every power boat was on the water and throwing up wakes.  To make the session a bit more tolerable, I decided to make them rate ladders.

  • 4′ @ r24
  • 3′ @ r26
  • 2′ @ r28
  • 1′ @ r30

Why I do these intervals in the 1x, I usually aim between 26 and 28.  But I usually am doing a 4 x 2K which is a lot closer to 9 minutes.  I also have a lot less navigating to do and it’s a lot less choppy.

Screen Shot 2019-07-06 at 9.32.27 PM.png

I rowed out to the red buoy as my warmup.  I threw in a couple of hard 20s to get used to the idea.  Then I had a drink and got ready.  When I was within a minute of starting, I was swamped by a wake, so a quick flip of the autobailer was needed.  Then I was off and rowing.

I focused on keeping my stroke light and hitting the rate.  This was made challenging by the fact that I was doing the piece close to and parallel to the main channel.  Someboats were nice to me and either steered wide, or slowed down a bit to minimize the wake.  Others did neither of those things and I ended up with a cockpit full of water.   As I got to the r28 and r30 sections, the boat traffic became a bit thicker and the wakes were pretty constant.

The second interval, I decided to row away from the channel.  This was a good idea, but didn’t help entirely.  I made it through 3 minutes of the first 4′ section and was totally swamped by a huge wake.  I dropped a couple strokes and opened the bailer.  I rowed the rest of the piece with the bailer open, which slowed me down a bit and made the boat feel a bit heavier, but it was better than sliding the seat through water, since I was flooded all the way to cover the seat deck.

I rowed the rest continuing toward Loagy Bay, and turned the boat in time to start the third interval.  I did the usual bargaining with myself, that if I did a good job with this one, I’d stop the workout there.  It was a fine interval.  Less wakes, but I got swamped again near the end of the r26 section.  I flipped the bailer on again and finished it out.

I felt a bit better than I feared I would, so I decided to do the last interval.  I needed to get back to the beach anyway.  This one went right to plan.  No interruptions, no swampings, and no stops for the bailer.  I just didn;t have much power left in my legs.

Good workout.

Tough to get a lot of metrics on this one because of the wind, current and waves, but the HR shows pretty consistent effort.

Friday – 5 July – 3 x 20’/2′ on slides

Another walk in the morning.  This time going to the north side of the island.  This time, about 4km.

Screen Shot 2019-07-06 at 9.46.27 PM.png

Then in the afternoon, my wife and I kayaked around the island.  This was huge fun, we saw a bunch of cool birds.  We stopped at the bridge and I jumped off into the water.  This activity is a summer tradition, as illustrated on the webpage for our residents association.

foo.png

after that, we paddled back along the south edge of the island, this was a bit of slog into the freshening breeze.  Fantastic.

Later in the afternoon, the wind had freshened some more, and I didn’t feel adventurous, so I went and did a 3×20 endurance session in the basement.

The first twenty minutes, I did in warmup format.  Again trying to maximize smO2.  I was pretty tired after the long walk and kayak adventure.  It was interesting watching it climb even through the second 20 minute piece.  Heart rate was quite low, but I felt taxed throughout.

Screen Shot 2019-07-07 at 11.17.17 AM

Saturday – 6 July – 10K threshold

Another beautiful morning, another walk on the sand flats.  I hit it right at low tide and it was a particularly low tide today, so I was able to walk all the way out to the big rock that I rowed around on Thursday.

 

2019-07-06 09.22.21

From out there, the island looks very small.

2019-07-06 09.22.26

I was able to walk around both of the rocks that I had rowed around on Thursday.

Screen Shot 2019-07-07 at 11.33.40 AM

I lazed around for most of the day, and finally got up the oomph to go erg in the late afternoon.  I definitely was not feeling too sharp, and I had a limited time window.  I dove into a hard 10K without any real warmup and boy did I struggle at the start.  I was having trouble getting into any rhythm and my breathing was all messed up.  I stopped a couple times in the first 500m, and then rowed well below target power through 1000m.  Then I tried to ramp up the power to target and bailed out again.  I sat there for a few seconds and then I just started paddling.

My smO2 started rising.  And I started to feel a lot better.  I started pulling 200W and it was OK.  Then as I went along, I pushed a little harder, and then a bit more.  When I first targeted 200W, my projected finish was around 40:30.  Then I pulled it down to 40:20.  With 3000m to go, I pushed a bit more and saw a projected finish hovering around 40:00.  With 1000m to go, I rated up and pushed the power up to around 230W which enabled me to finish in about 39:50.

        Workout Summary - media/20190706-2055480o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09997|00:39:48.7|01:59.5|213.2|24.9|153.2|174.0|10.1
W-|10000|00:39:49.2|01:59.5|213.2|24.9|153.2|174.0|10.1
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|174.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:15.1|02:07.5|196.7|23.5|123.2|140.0|10.0
01|00973|04:12.9|02:09.9|196.5|24.1|138.4|146.0|09.6
02|01027|04:05.1|01:59.4|206.0|24.3|149.2|151.0|10.3
03|01000|03:57.0|01:58.5|210.5|24.7|152.3|154.0|10.3
04|01000|03:55.8|01:57.9|213.5|24.9|154.1|156.0|10.2
05|01000|03:55.4|01:57.7|214.5|25.0|157.7|159.0|10.2
06|00964|03:46.8|01:57.6|215.1|25.0|159.8|162.0|10.2
07|01036|04:01.9|01:56.8|220.0|25.2|163.4|165.0|10.2
08|00967|03:45.8|01:56.8|220.2|25.4|166.5|168.0|10.1
09|01033|03:53.5|01:53.0|242.9|27.3|172.0|174.0|09.7

The smO2 shows the struggle with lack of a warmup.  Once I was past the 10  minute mark and my muscles were actually working well, things were pretty good.

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Good lesson to learn about how a warmup affects things.

Today is our last day down on the cape.  Hopefully I will get to do another coastal row.  Then tomorrow I have an early flight out to San Francisco for a big conference.

 

 

 

 

The rest of my trip

After my adventure on Sunday, I rushed back to my hotel, took a quick shower, packed up my stuff and headed to the train station.  We took a train from Shanghai to the city of Hefei, about two and a half hours away by high speed rail.

Once we arrive, we had a nice dinner with some of the team leaders there, and I called it a night.

Monday, June 24 – Treadmill

There was a well equipped fitness center in the hotel in Hefei, but alas no rowing machines.  I grabbed a treadmill and started to hike.  Going gradually to see how well I could coax my smo2% up in a warmup.  I definitely didn’t give it enough time and it peaked out much lower than other sessions.

Basically what I did was start walking slow and level.  Then I increased the pace to about 3 mph.  Then I increased the incline every minute to get me to 15%.  Around the 5 minute mark, I did a 1 minute run on the incline, that’s the dip.  Then I slowed it way back down, and had a drink.  In retrospect, I should have done that a couple more times to open things up.

Then I just hiked up the 15% incline at about 3 mph.  I saw orange, so I back off to 2.8 soon after starting.  That worked fine until about 20 minutes in, where I needed to drop the pace a bit more.  The last minute or two was in the orange, but my HR was still quite low.

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When I got back to my room, it was sunny, clear and beautiful outside.  My room had a great view.

 

 

I had a busy day at our design center in Hefei.  I great group of engineers.  In the afternoon, we headed to the train station and headed back in the direction of Shanghai, stopping in the city of Wuxi.  I was schedule to have a business dinner with a customer.  We went to a really good Japanese restaurant and had lots of beer and Sushi.

Tuesday, June 25 – Stationary Bike intervals with Humon

The fitness center was hot, and I was feeling pretty tired, and just a little hungover.  I hopped on a stationary bike, and started pedaling.  I did about 20 minutes of warmup, including a couple of sprinty bits.  This warmup increased my smo2 from 63% to 70.9%.

Then I programmed in one of the preset “interval sessions”.   I set it for a 40 minute session.  This turned out to be another 10 minutes of warming up and then a one minute on / one minute off routine with 4 levels of intensity for a total of 14 reps.

As it turned out, I had not set the intensity high enough for this session, as you can see I was not getting into the red in most of the sprints.

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But, it was interesting following my progress on the app.  I met my colleague in the lobby and we grabbed a “didi” (basically the same as an Uber) to drive us to Shanghai, which was about a 90 minute ride.

When we got to Shanghai, I went straight to a lunch time meeting with one of our teams there, then headed over to another office and had another set of meetings.  In the evening, I had a business dinner with a customer at an extremely good, very small Chinese restaurant.  Then it was back to the Kerry hotel.

Wednesday, June 26 – 3 x 20′ Endurance Session on the erg

I grabbed the good erg, and set myself up to do a nice gentle warmup.  I started with a pick drill, and then just gentle rowing.  I was alarmed by the early appearance of some orange.  I decided to experiment with a set of moderate power bursts.  I did 10, 20, 30, and 40 strokes The 40 strokes I did a noticeably lower power.  You can see the corresponding dips and recoveries in the SMO2%.  I finished very close to where I started, 72% vs 69%.  I’d have to say that this was not an entirely successful warmup.  I suspect that it would have recovered to a much higher umber, but not in the 2 minute rest that I had programmed.

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The rest of the session was pretty much terrible.  I had a lot of trouble staying in the green and ended up just alternating r18 and r20 at 160W and 180W.  Even with that light load, my SMO2% was low, and my HR was a bit high.  I was a bit grumpy so I sprinted out the last 2 minutes, taking my SMO2% way down to a 61%.

It’s interesting that the Humon color algorithm is a much more sensitive indicator than HR.  If my theory that I am not making good progress because I had been overcooking my steady state stuff, this will certainly put that theory to the test.

I went straight from my workout into some work calls, took a quick shower, and headed into the office for a couple of last meetings.

After lunch, I headed to the airport to fly to Taiwan, the last stop on my, way too long trip.  I arrived at my Hotel, the Sheraton in Hsinchu around 8, had some dinner, and then I was on the phone in conferences until about 11pm.

Thursday, June 27 – Inclined walk

I was up at 5:30 and in the fitness center before 6.  I headed to the treadmills and settled in for another boring slog.

The plan was the same as the last one, but I was going to try to take the warmup more slowly.  Again, I got up to a healthy walking speed and then boosted the inline, but only a degree or two every minute.  It was good to see my SMO2 climbing as I went.  After twenty minutes I was at the right incline and then stopped to grab a drink and towel off.  It was remarkably hot and humid.  My SMO2 climbed really well in that rest period.  From 63% at the start to over 72% after recovery.

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In the session itself, I found that I was pretty tired and the  time was going very slowly.  Kept popping over into orange, and I would slow down a tenth or drop the incline by a degree each time.  But you can see how many times that happened.  It was not my best work.

After my workout, I started my business day.  A couple of quick calls in my room.  It was a misty morning, and the mountains near Hsinchu looked like classic asian landscape art to me.

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To our office for prep meetings, then to a customer reception at lunch, then to another customer meeting, then back for another internal meeting, and finally a dinner meeting with a few of the managers.  Around 8 I headed to airport and got on a work teleconference.  This lasted my whole trip to the airport.  I checked in, got settled in the China Airlines lounge and got on another work call.  This lasted until it was almost time to board my 11:35 flight.  This flight took me from Taipei to San Francisco.  I arrived at 8pm, shuffled off to the Delta terminal and caught the 10:42pm red eye to Boston.  I am currently over Nebraska with another 2:37 to go.

Once I get to Logan Airport, I am going to drive straight to the Cape.  Hopefully arriving before 11 on Friday.

It’s been quite a trip.  I had a rowing experience I will never forget.  Visited places I have never been, and worked out every day that I was on the ground.  I’m pretty happy with that.

 

 

Rowing in Shanghai!

Before I left on my trip, I reached out to the amazing Master Rowers International community on Facebook to find out if there were any clubs in Shanghai.  Within minutes, I was pointed to the Shanghai Rowing Club.  I sent them a message on facebook, and was directed to contact them through WeChat instead (since Facebook is blocked in China, which should have occurred to me).  I sent them a message on WeChat and they got right back to me.

What a great group of people!  The club president is a wonderful guy and a skillful rower named Pascal.  He has been living in China for a few years and is one of the people who is really getting this club off the ground.  He arranged for one of the members to pick me up at my hotel and give me a lift to the club.  (Pretty amazing hospitality).

Michael showed up at my hotel with his son and whisked me off to the club.  Shanghai Rowing Club has a ancient history, but has only been revived in the past few years.  Their brand new boat house is adjecent to Shanghai Disneyland and they row on the “moat” that surrounds the property.

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Pascal put me in a quad with him, Xi and Alex.  In fact, it’s that shiny new quad in the picture above.

Alex was an impressively tall german dude in an italian rowing uni.  Xi was a chinese rower in the club.  Pascal was in bow and on this particular day, he was obsessed about a balance drill that he had seen the chinese national team do.

So, we have a french guy, a german dude, a chinese guy and an old american in a boat together for the very first time trying to do this drill.  I have to say, it was a blast.  At first, we worked on it by one.  Then by twos, then different combinations of twos, then by three.  Mind you this took place over the course of two and half hours of going back and forth on a 2.7km stretch of this canal.  Finally, we got to the point where we would try it by four.  We didn’t quite make it.

I was having a great time, but we were out there for a very long time.  The last thing we did was a set of race starts, and then a hard 500.  The race starts were actually pretty good, especially the second one that we did.  The boat really got up and went.

The 500 was another story.  It might have been a bit longer than five hundred, but probably not.  We did a race start, and then then a high 10, then settled.  But we settled to something like a 34.  The boat was going pretty fast (at least by my sedate standards)

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Over this short piece, we averaged about 4.5 m/s (about a 1:50 pace).  I faded horribly.  I went out with way too much gusto and by the time we had done 30 strokes, I was very seriously gassed.  I just tried to hang on and keep time.  It was ugly.

After that, we made one more attempt at the blades flying high, without any more success and then called it a day.

After we put the boat away and had the obligatory pictures taken, I headed back to my hotel.  Tired and sunburned, but incredibly happy.  I am so grateful for generous hospitality that I was shown by all the folks at the Shanghai Rowing Club.