Saturday: 10K Threshold on slides

Down on the cape.

I had two things on my list of things to to today.  The first was to play around some more with the Quiske pod on the erg.  I needed to redo an example I am used in a blog post over on the rowsandall analytics site.  I had the pod mounted backwards and the plots were inverted, so I wanted to update it with the right data.

That ended up being about 18 minutes of reasonably hard rowing, but it was in short intervals of 1 to 5 minutes.  I ended up sweaty but not tired.

After that, I got myself settled to do my hard distance workout for the week.  10K on slides.  It’s always a mystery to me how to pace stuff on slides.  I am not as fast on slides as on static, but a bit faster than on the dynamic.  I decided to try to 1:58.  It worked out fine.  It was hard, but I was able to hold the pace throughout.

        Workout Summary - media/20181215-2135330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:02.0|01:57.1|214.8|24.9|166.1|180.0|10.3
W-|10000|39:02.0|01:57.1|214.8|24.9|166.1|180.0|10.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:43.5|01:51.7|217.0|24.4|141.3|154.0|11.0
01|01000|03:54.9|01:57.4|216.0|24.8|157.5|159.0|10.3
02|01000|03:55.5|01:57.8|214.6|24.6|161.8|164.0|10.4
03|01000|03:55.8|01:57.9|213.4|24.5|164.6|167.0|10.4
04|01000|03:55.9|01:57.9|213.3|24.8|166.8|168.0|10.2
05|01000|03:55.9|01:57.9|213.6|25.0|169.2|171.0|10.2
06|01000|03:55.7|01:57.9|214.0|25.0|171.5|175.0|10.2
07|01000|03:56.6|01:58.3|211.1|25.1|173.7|176.0|10.1
08|01000|03:57.1|01:58.6|209.8|24.8|175.5|177.0|10.2
09|01000|03:52.0|01:56.0|225.1|25.6|178.1|180.0|10.1

Pretty consistent pacing through the middle section.  I struggled a bit with 2000m to go, but rated up a little in the last 1000 and I was fine.

Tomorrow:  The plan calls for a long interval session.  I will try to do a 3k/2.5k/2k waterfall before we head home.  I might substitute a endurance session if I am feeling tired from today’s session.

 

12/8 to 12/14 -Kinda normal

Saturday – 12/8: Easy HM on the Dynamic

My flight from Taiwan arrived in San Francisco in the early evening, and I headed straight to my next flight, a red eye to Boston, which left at about 9pm and arrived in Boston at 5am.  I slept about 5 hours on the flight from Taiwan to SFO and maybe another 3 on the flight to Boston.  I was tired when I got home around 6:30 and slept until 10.  I kind of zombied my way through the day, buying a Christmas tree, putting up decorations, and doing errands.  Eventually, I decided to do a nice slow and easy half marathon.

       Workout Summary - media/20181208-2315360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.6
W-|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:26.0|02:06.5|171.9|20.4|123.0|133.0|11.6
01|02000|08:27.3|02:06.8|171.6|21.4|135.9|139.0|11.0
02|02000|08:27.2|02:06.8|171.8|22.1|140.6|144.0|10.7
03|02000|08:28.8|02:07.2|170.0|22.4|142.9|145.0|10.5
04|02000|08:28.9|02:07.2|170.0|22.3|144.8|148.0|10.6
05|02000|08:29.9|02:07.5|168.9|22.5|148.4|150.0|10.4
06|02000|08:31.6|02:07.9|167.3|22.1|151.0|155.0|10.6
07|02000|08:30.2|02:07.5|168.6|22.5|152.6|155.0|10.5
08|02000|08:32.1|02:08.0|166.8|22.6|155.1|158.0|10.4
09|02000|08:34.6|02:08.7|164.5|22.6|155.8|160.0|10.3
10|01097|04:42.5|02:08.7|164.3|22.5|157.4|160.0|10.4

Sunday – 12/9 : Hard 30′

I had trouble getting up in the morning and I was still kind of out of it.  The plan called for a hard distance session, and I wasn’t really in the mood and I hate doing hard pieces on the dynamic.  But I guess that’s one good thing about having a training plan, it will remind you to do things that you don’t really want to.  So, I did it.

It didn’t go so well, but I didn’t bail and made it to the end.

        Workout Summary - media/20181209-2340350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07669|30:00.0|01:57.4|216.3|25.8|164.0|180.0|09.9
W-|07671|30:00.0|01:57.3|216.3|25.8|164.0|180.0|09.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01306|05:00.0|01:54.9|228.5|25.2|138.3|159.0|10.4
01|01287|05:00.0|01:56.5|220.8|25.4|162.4|165.0|10.1
02|01264|05:00.0|01:58.7|209.4|25.2|165.0|168.0|10.0
03|01267|05:00.0|01:58.4|210.9|25.6|169.6|171.0|09.9
04|01261|05:00.0|01:58.9|208.2|26.4|172.2|174.0|09.5
05|01285|05:00.0|01:56.7|220.2|27.1|176.2|180.0|09.5

Monday – 12/10 : Strength Training

Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 3×16
Front squats barx10, bar+70 3×6  (went up 20lbs)
One arm rows 50 2x3x10 (went up 5lbs)
One leg squats 2×20, 2x3x7 (ouch…lot of pressure on my knee)
Cable pull downs, narrow overhand grip 144 3×8 (working up the weight)
Deadlifts bar+90 1×10, bar+180 3×6 (That last one is 255lbs.  I think my 1RMax is probably around 300)
My back has been a bit tender since Monday…:-(
Tuesday – 12/11 : 60′ UT1
 I started off a bit too ambitiously, so this session was an example of me constantly slowing down to hold it under the HR cap.
It felt good to be back on the static erg!
        Workout Summary - media/20181211-1905340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14605|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7
W-|14608|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02487|10:00.0|02:00.6|198.2|19.5|133.4|146.0|12.8
01|02469|10:00.0|02:01.5|195.2|19.2|150.1|154.0|12.9
02|02448|10:00.0|02:02.5|190.2|19.2|154.6|156.0|12.7
03|02429|10:00.0|02:03.5|185.9|19.0|156.1|157.0|12.8
04|02398|10:00.0|02:05.1|178.6|19.1|156.8|157.0|12.5
05|02376|10:00.0|02:06.2|174.0|19.0|157.2|160.0|12.5
Wednesday – 12/12 : No Training
I had every intention of training this morning, but I was just a bit slow getting to work, and then the emergencies started up before 8am, so I couldn’t squeeze in a session.
Thursday – 12/13 : Strength Session
I had originally planned to take Thursday as a rest day because my company had a big all day meeting in downtown Boston.  But since I had missed Wed, I got up early, drove up to North Reading, did my workout, and then drove into Boston.  I felt virtuous and smug all day!
It was a little shorter than Monday’s session and wanted to avoid anything that would be really tough on my back.
Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 2×16, 1 x 20  (getting a bit easier…)
Front squats: bar+70 3×7
One arm rows 50 2x3x12  (The last two reps were really tough!)
One leg squats 2×20, 2x3x10 (A bit easier, I’m getting my balance better)
Cable pull downs, narrow overhand grip 144 3×10
Friday – 12/14 : 2 x 30′ / 2′
More endurance work.  Trying to keep my HR at a reasonable level.
       Workout Summary - media/20181214-1345330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15223|64:00.0|02:06.1|179.0|19.6|139.9|154.0|12.1
W-|14606|60:00.0|02:03.2|186.8|19.9|140.5|154.0|12.3
R-|00619|04:00.0|03:13.9|062.7|16.2|131.7|154.0|10.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07310|30:00.0|02:03.1|187.2|19.8|134.2|145.0|12.3
01|07296|30:00.0|02:03.4|186.4|19.9|146.7|154.0|12.2
That brings up up to date.  I’m down on the cape for the weekend.  That means sessions on slides!
Saturday:  Hard Distance…I think a reasonably brisk 10K
Sunday:  I owe the plan some hard intervals.  I might do a waterfall.
This meso cycle, I am aiming at a reduced training load and working on strength, so I am expecting that my fitness will trail off.  It is but not terribly.  The biggest impact has come from missing training days due to travel.
Screen Shot 2018-12-14 at 8.25.15 PM

The Month of November

Wow.  I haven’t posted since November 11th.  There are a few of things going on.  The first is I’ve been going like crazy for work.  The second is that I am struggling a bit trying to get myself converted over to using a more structured training planning tool.  And third, I am in a regenerative macro cycle of training.

Let me explain that last one.  By the end of the OTW season, I was feeling pretty beaten up.  My knees, hips and back were sore.  Nothing serious, but I felt like I was 80 years old when I got up from bed in the morning.  I had a bit of a crisis in the middle of the summer when my work commitments made it impossible for me to keep on track with my training plan.  I blew off the sprint racing I was planning, simplified my training plan and set my sights on doing at least one head race.  Going into October, I had a reasonable stretch with less travel, and I managed to get into OK shape for the head race.  No where near my best (Fall of 2015), but probably second to that.  But it was a reasonably heavy training load and all of it was rowing.

After I stored my boat away, I sat down to think about goals and decided that I would focus on coastal and OTW races, and that I would take the period through November and December as a chance to mix things up a bit.  Add in some strength training, core work, cross training, and reduce the time rowing for a little while.

Sunday, 11/11 – Hard Distance – HM (first half hard, second half easy)

Down on the cape.  Done on slides.

Monday 11/12 – Strength Training

Apparently, I did a strength training session, I have no recollection of it.

Tuesday 11/13 – November CTC 11x111m/1′

This was good fun.  Started with a fletcher warmup.  It was a miserable experince.  I have no idea what was wrong with me, but I just felt awful.

I debated quitting for the day, but I thought that I would just give it a go.  I’m glad I did.  It wasn’t nearly as bad as the warmup.

        Workout Summary - media/20181113-1340340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02824|14:36.0|02:35.2|171.9|21.4|160.8|170.0|09.0
W-|01221|03:33.0|01:27.5|520.2|33.0|153.7|164.0|10.4
R-|01608|11:03.0|03:26.2|059.8|17.6|163.1|164.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00111|00:18.2|01:21.9|560.5|36.4|115.1|120.0|10.1
01|00111|00:19.2|01:26.6|500.2|31.4|146.6|149.0|11.0
02|00111|00:19.5|01:27.9|532.7|34.8|152.8|155.0|09.8
03|00111|00:19.5|01:28.1|515.9|36.4|156.2|158.0|09.3
04|00111|00:19.1|01:26.1|514.3|32.4|155.8|158.0|10.8
05|00111|00:20.0|01:30.0|507.1|29.7|159.0|160.0|11.2
06|00111|00:20.1|01:30.7|483.7|29.5|159.4|161.0|11.2
07|00111|00:20.0|01:29.9|510.7|32.0|160.5|162.0|10.4
08|00111|00:19.5|01:27.9|520.9|32.1|159.0|161.0|10.6
09|00111|00:19.6|01:28.1|491.8|31.6|162.1|163.0|10.8
10|00111|00:18.9|01:25.1|591.0|37.5|161.7|164.0|09.4

That last rep was 18.7 sec on the monitor, and the pace was significantly faster than my current PR for the 100m.  I should really sit down and do a more serious attempt at that.  Probably makes sense to do another run at the 1min as well.  At 1:30.9 pace, that is a little soft.

Wednesday – 11/14: 10K easy

I was a bit pressed for time, so I just snuck to the gym for a quick 10k.  My HR was a bit high, so I bled off pace to keep it in check.

       Workout Summary - media/20181114-2135340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|41:29.0|02:04.5|181.3|19.9|148.3|156.0|12.1
W-|10000|41:29.0|02:04.5|181.3|19.9|148.3|156.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|156.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:09.1|02:02.3|189.8|19.7|134.3|147.0|12.4
01|02000|08:14.2|02:03.5|185.6|19.8|150.3|153.0|12.3
02|02000|08:20.8|02:05.2|178.3|19.5|150.7|152.0|12.3
03|02000|08:22.9|02:05.7|176.1|20.1|152.5|154.0|11.8
04|02000|08:22.2|02:05.6|177.0|20.3|153.2|156.0|11.8

Thursday – 11/15: Strength Training

Another session in the gym at work.  Basically about 20 minutes of various core stuff, then another half hour of lifts.

Friday – 11/16: 10K

Another day where I ended up getting distracted in the morning.  When I get to work, I usually boot up my computer, quickly scan my emails, and then head to the gym.  This morning, that quick scan turned into a couple hours of work and I was left with barely enough time for a 10K.  But it was a great 10K.  I felt good and my HR was low.  No need to bleed off pace today.

      Workout Summary - media/20181116-1350340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|41:15.0|02:03.8|184.2|20.0|143.3|154.0|12.1
W-|10000|41:16.0|02:03.8|184.2|20.0|143.3|154.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|154.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.7|02:03.7|183.9|19.7|125.7|137.0|12.3
01|02000|08:13.8|02:03.5|186.0|20.1|142.0|146.0|12.1
02|02000|08:16.4|02:04.1|183.1|20.1|146.3|148.0|12.0
03|02000|08:15.5|02:03.9|184.1|20.1|149.0|153.0|12.1
04|02000|08:15.9|02:04.0|183.9|19.8|153.4|154.0|12.3

Saturday – 11/17: Half Marathon (dynamic)

More volume, more better.  I just wish I had something besides the dynamic to do it on.  I’m feel like I am acclimating, but it is still unpleasant to row on.  The stop in the middle of this was shifting a load of clothes from the washer to the dryer.  I dropped pace to keep my HR creep in check.

       Workout Summary - media/20181117-2005440o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|92:01.0|02:10.9|161.7|21.1|147.3|158.0|10.9
W-|21097|92:02.0|02:10.9|161.7|21.1|147.3|158.0|10.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:28.0|02:07.0|169.7|20.0|124.0|138.0|11.8
01|02000|08:28.3|02:07.1|170.6|20.3|141.4|145.0|11.6
02|02000|08:32.0|02:08.0|166.7|20.9|144.2|148.0|11.2
03|02000|08:34.7|02:08.7|164.3|21.0|148.9|153.0|11.1
04|02000|08:37.5|02:09.4|161.4|21.2|150.5|152.0|11.0
05|02000|09:56.3|02:29.1|150.4|18.3|145.1|153.0|11.0
06|02000|08:39.2|02:09.8|160.0|21.1|152.6|154.0|11.0
07|02000|08:38.3|02:09.6|160.9|21.9|153.7|156.0|10.6
08|02000|08:42.4|02:10.6|157.0|22.6|152.4|155.0|10.2
09|02000|08:39.4|02:09.8|159.9|22.8|154.9|157.0|10.2
10|01097|04:46.0|02:10.3|158.5|22.7|155.4|158.0|10.1

Sunday – 11/18: Cross Training in Munich

I flew to Munich on Saturday night, arriving late morning on Sunday.  I took a nap, and then went to the gym on Sunday.

I started with my core routine, then 30 minutes inclined march, then 20 minutes on the stationary bike.

Screen Shot 2018-12-07 at 4.47.23 PM.png

Monday – 11/19: No Training

I had meetings with customers and then dinner that night.

Tuesday – 11/20: No Training

I had a breakfast meeting that ended up going very long, and then I had to head off to the airport to catch my flight home.

Wednesday – 11/21: Half Marathon (dynamic)

I got back home on Tuesday evening.  I worked from home on Wednesday.  I only had a few calls, and most of the day was cooking desserts for Thanksgiving, which was a blast.

I did have time for a nice easy half marathon.  I feel like it is getting a bit easier to do these on the dynamic.

     Workout Summary - media/20181121-2010340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|90:25.0|02:08.6|164.6|21.4|149.3|158.0|10.9
W-|21097|90:26.0|02:08.6|164.6|21.4|149.3|158.0|10.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:26.2|02:06.5|171.4|19.6|122.5|139.0|12.1
01|02000|08:29.9|02:07.5|169.0|20.5|143.5|147.0|11.5
02|02000|08:30.3|02:07.6|168.9|20.8|147.9|152.0|11.3
03|02000|08:33.5|02:08.4|165.7|21.2|151.5|154.0|11.0
04|02000|08:33.5|02:08.4|165.6|20.9|152.3|154.0|11.2
05|02000|08:35.9|02:09.0|163.3|21.0|153.8|155.0|11.1
06|02000|08:36.9|02:09.2|162.2|21.7|155.1|158.0|10.7
07|02000|08:35.0|02:08.8|163.9|22.7|154.1|157.0|10.3
08|02000|08:42.4|02:10.6|157.2|22.2|154.4|158.0|10.4
09|02000|08:40.0|02:10.0|159.2|22.6|153.9|157.0|10.2
10|01097|04:42.5|02:08.8|163.8|22.6|155.0|158.0|10.3

Thursday – 11/22: 10K putsch (dynamic)

Thanksgiving!  I got up a little early so I could get in a quick session before we drove up to Vermont.  I didn’t have the oomph for a really hard distance session, so I decided to do a 10k putsch.  I held it together very nicely until that last 1000 and I just fell apart with the finish line in sight!

        Workout Summary - media/20181122-1425350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:17.0|02:00.9|198.9|25.2|157.8|181.0|09.8
W-|10000|40:17.0|02:00.9|198.9|25.2|157.8|181.0|09.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:08.0|02:04.0|181.0|22.6|121.5|139.0|10.7
01|01000|04:07.1|02:03.5|185.5|23.7|142.3|146.0|10.2
02|01000|04:05.1|02:02.5|190.6|24.2|150.1|153.0|10.1
03|01000|04:03.0|02:01.5|194.7|24.7|153.3|155.0|10.0
04|01000|04:00.9|02:00.5|200.5|25.4|158.5|161.0|09.8
05|01000|03:59.2|01:59.6|204.3|25.9|163.6|165.0|09.7
06|01000|03:57.3|01:58.7|209.4|26.8|168.3|170.0|09.4
07|01000|03:55.7|01:57.9|213.8|27.1|172.4|174.0|09.4
08|01000|03:53.7|01:56.9|219.1|27.9|176.5|178.0|09.2
09|01000|04:07.5|02:03.7|192.2|24.0|174.3|181.0|10.1

Friday – 11/23: Half Marathon (dynamic)

more of the same.  just munching meters.

       Workout Summary - media/20181123-2315350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|90:28.0|02:08.7|164.2|21.9|145.6|158.0|10.7
W-|21097|90:29.0|02:08.7|164.2|21.9|145.6|158.0|10.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:29.0|02:07.2|168.5|20.4|128.7|138.0|11.6
01|02000|08:33.2|02:08.3|165.7|21.1|140.6|142.0|11.1
02|02000|08:34.4|02:08.6|164.6|21.7|142.4|144.0|10.8
03|02000|08:35.6|02:08.9|163.6|21.7|143.2|145.0|10.7
04|02000|08:37.3|02:09.3|161.8|21.4|145.2|148.0|10.8
05|02000|08:37.8|02:09.4|161.4|21.7|146.4|151.0|10.7
06|02000|08:35.5|02:08.9|163.5|22.1|148.2|149.0|10.5
07|02000|08:34.9|02:08.7|164.3|22.2|150.9|154.0|10.5
08|02000|08:36.0|02:09.0|162.8|22.2|151.8|155.0|10.5
09|02000|08:35.3|02:08.8|163.8|22.9|153.2|155.0|10.2
10|01097|04:40.1|02:07.7|168.6|24.5|155.8|158.0|09.6

Saturday – 11/24: No Training

My wife and I took a day trip out to Western Massachusetts for some Christmas shopping.

Sunday – 11/25: Half Marathon

Feeling quite tired.

        Workout Summary - media/20181125-2340330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|91:21.0|02:09.9|159.5|20.6|148.4|159.0|11.2
W-|21097|91:21.0|02:09.9|159.5|20.6|148.4|159.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|159.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:29.0|02:07.3|166.9|19.3|125.4|137.0|12.2
01|02000|08:35.0|02:08.8|164.0|20.3|140.9|144.0|11.5
02|02000|08:38.5|02:09.6|161.2|20.6|143.0|146.0|11.3
03|02000|08:37.5|02:09.4|160.8|20.4|146.1|149.0|11.3
04|02000|08:41.0|02:10.3|160.1|20.3|149.6|152.0|11.4
05|02000|08:35.5|02:08.9|162.0|20.7|152.0|154.0|11.3
06|02000|08:39.0|02:09.7|159.4|20.4|154.3|155.0|11.3
07|02000|08:44.5|02:11.1|155.8|21.0|155.4|157.0|10.9
08|02000|08:48.0|02:12.0|153.8|20.7|155.1|156.0|11.0
09|02000|08:47.0|02:11.7|153.2|21.3|156.3|157.0|10.7
10|01097|04:46.8|02:10.7|157.0|23.0|157.4|159.0|10.0

Monday – 11/26: Strength Training

The usual, lots of core with front squats, dead lifts, and a bunch of other stuff.

Tuesday – 11/27: No Training

Up at 4am to fly out to California first thing in the morning.  Meetings all day out in San Jose and then the red eye back to Boston.  Ugh.

Wednesday – 11/28: 10K

I went straight from the airport to work and did a quick 10K before my first meeting. A little harder than I should have.

        Workout Summary - media/20181128-1305340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:46.0|02:02.3|191.2|20.2|146.9|167.0|12.1
W-|10000|40:47.0|02:02.4|191.2|20.2|146.9|167.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|167.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.5|02:03.6|184.0|19.8|133.0|147.0|12.3
01|02000|08:12.4|02:03.1|187.6|20.1|146.5|149.0|12.1
02|02000|08:16.1|02:04.0|183.5|19.6|147.4|150.0|12.3
03|02000|08:11.8|02:03.0|188.2|20.0|150.6|154.0|12.2
04|02000|07:52.1|01:58.0|213.7|21.8|157.5|167.0|11.6

Thursday – 11/29: No Training

I needed a good night’s sleep, so I blew off my morning workout to get a couple more hours of rest.

Friday – 11/30: Strength Training

Saturday – 12/1: 15K (dynamic)

        Workout Summary - media/20181201-2055340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15000|63:15.0|02:06.5|172.6|21.1|142.6|155.0|11.2
W-|15000|63:16.0|02:06.5|172.6|21.1|142.6|155.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|155.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02500|10:36.1|02:07.2|168.9|20.1|127.3|137.0|11.7
01|02500|10:32.8|02:06.6|172.7|20.7|138.8|143.0|11.5
02|02500|10:32.1|02:06.4|173.3|21.1|143.8|149.0|11.3
03|02500|10:34.4|02:06.9|171.5|21.3|145.6|150.0|11.1
04|02500|10:30.2|02:06.0|174.9|21.9|148.1|154.0|10.9
05|02500|10:30.4|02:06.1|174.6|21.8|152.2|155.0|10.9

Sunday – 12/2: 8 x 2’/2′ (dynamic)

I don’t like to sprint on the dynamic, but I didn’t have a lot of choice.  I just set a reasonably conservative pace target and off I went.

        Workout Summary - media/20181202-1810350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09180|40:05.0|02:11.0|177.5|25.4|152.2|181.0|09.0
W-|04432|16:00.0|01:48.3|277.5|29.0|154.8|179.0|09.6
R-|04757|22:05.0|02:19.3|109.3|22.9|149.6|179.0|12.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00552|02:00.0|01:48.8|273.3|28.2|140.1|146.0|09.8
02|00551|02:00.0|01:48.9|272.2|27.5|153.4|167.0|10.0
03|00552|02:00.0|01:48.8|274.6|29.2|153.8|170.0|09.5
04|00553|02:00.0|01:48.6|273.6|28.9|153.5|169.0|09.6
05|00550|02:00.0|01:49.1|270.9|29.1|156.0|172.0|09.4
06|00554|02:00.0|01:48.2|276.1|28.7|158.3|173.0|09.7
07|00558|02:00.0|01:47.5|287.4|30.5|161.4|178.0|09.1
08|00563|02:00.0|01:46.6|292.3|30.1|162.1|179.0|09.4

I did this session around noon time.  Later in the evening, I headed off to the airport for a one week trip to Italy and then Taiwan.

Monday – 12/3:  No Training

I arrived in Milan around 11am and I was at my hotel by 12pm.  I took a nap, and then had meetings and a dinner with our team there.

Tuesday – 12/4: 30 minutes inclined march

I always have issues getting up to workout in Europe. Morning comes way to soon when you are 6 time zones to the east.  I managed to get the gym with enough time to do a 30 minute march on the treadmill.

I had customer meetings until around 4pm, and then headed to the airport.  First leg took me to Istanbul, then a 2 hour layover, then a 10 hour flight to Taipei.

Wednesday – 12/5: 3 x 20’/2′ endurance session

Most of Wednesday was lost to travel.  I arrived in Taiwan around 6pm.  By the time I was at my hotel, it was around 8pm.  I was weary but not sleepy, so I decided to go to the gym and take advantage of the old concept2 Model C erg that my hotel has tucked in a corner of the fitness center.

Screen Shot 2018-12-07 at 9.54.21 PM.png

Thursday – 12/6: 5 x 1500/4′ Long Intervals

This was done on short turn around time, the morning after my endurance session.  I did a warmup interval, and then 5 work intervals.  I hit the wall hard in the last one with a couple of mini-HDs.  It was hot and I was tired and jet lagged

Screen Shot 2018-12-07 at 9.56.55 PM.png

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Friday – 12/7: Strength Training

core: bent leg crunches (10x10sec), superman (2x10x10sec), side plank (2x3x30sec)

strength:

  • push ups: 15,16,17
  • single leg squats, with 2x10lb DBs: 2 x 3 x 12
  • overhand grip, narrow pull down: 3 x 12 (68kg)
  • goblet squats with 40lb DB: 3 x 12
  • overhead DB press (2x20lb): 3 x 10
  • single arm DB row (50lb): 2 x 3 x 12
  • chest press on machine: 3 x 12
  • good mornings: 3 x 12 using a curl bar and 30kg

I was a little shaky through the morning.  Now I’m sore.

It’s now 10:15 pm and I’m at the airport getting ready to get on my 11:30 flight to San Francisco.  I have a few hours there then another red eye to the east coast.  I get in around 5am, and then hopefully home to a soft bed.

Whew.

 

 

On the road

Monday: No Training

Since I was flying out in the evening, I needed to go to town hall and get an absentee ballot for the elections on Tuesday.  Mission accomplished, but no time for training.

I flew to the airport on Monday afternoon.  Arriving in LA around 8pm.

Tuesday:  Quick cross training in the hotel gym

Core:

  • head shoulder raises: 10x10sec
  • arm leg extensions: 10 x 10 sec each side
  • plank on swiss ball: 4 x 30 sec
  • side plank:  each side 3 x 30 sec
  • push ups: 2 x 12, 1 x 8 (pooped out)

plus 30 minutes on the elliptical (all the treadmills were taken.

Wednesday: Core / strength / inclined march

Core: same as Tuesday

Strength:

  • Goblet squats with 40 lb DB: 3 x 20
  • lat pull down: 3 x 12
  • one leg squats: body weight 3 x 12
  • one arm rows, 40lb DB: each arm: 3 x 12

30 minute inclined march on treadmill.

Then a busy day of meetings, followed by a real treat.  We went to see the LA Lakers play the Timberwolves.  I got to see LeBron James play basketball live.  It was quite a show.

Got back to the hotel around midnight.

Thursday: No Training

Up at 4am.  Out the door at 4:30 to get to the airport for my 6:30am flight.  Very tired.  Flew home, got to the airport around 3pm.

Friday:  Core / 3 x 20′ / 2′

I had hoped to catch up on my sleep, but I didn’t get to bed until about midnight, so only about 5 hours.  Up at 5:15 and off to work.

Same core routine plus swiss ball side rotations (10 x 5 sec both sides)

I felt very tired during this piece.  HR was crazy high.  I needed to slow down a lot to keep it under the cap.

Saturday: Core / 3 x 20’/2′

By the plan, I should have don a hard distance piece, but I decided that with all the disruption and travel that I’d take it easier and just work on some aerobic base.

I started with my basic core routine:

  • head shoulder raises: 10x10sec
  • arm/leg raises: 10 x 10 sec both sides
  • front plank: 4 x 30sec
  • side planks: 3 x 30sec each side
  • push ups: 3 x 13 (ooh, I added a rep!)

Then I headed to the basement and did the session on slides.  I wasn’t any faster but it sure felt nice and smooth to be on the slides.

Tomorrow:  Maybe I will do a HM with a bit of tempo to it.

I just got word that the fires in California have come very close to our facility in Agoura Hills.  Like right across the road from it.

Here’s the extent of the fire.  The scale bar at the bottom, is 4 miles long, so the fire is basically 20 miles across.

Screen Shot 2018-11-10 at 8.24.41 PM.pngOur facility in in the yellow rectangle. Here is the zoomed view of the box.  Our building is in the red oval.

Screen Shot 2018-11-10 at 8.22.20 PM

I was just there!  I hope everyone stays safe out there.

 

 

 

 

Sunday: Windy 12km on Lake Quinsigamond in a 2x

I met Joe at 8.  We were expecting 5 total rowers, but everyone besides Joe and I cancelled out.  So, we hopped in the double.

I was glad to get out on the water for a bunch of reasons.

  1. It sure beats erging, and I’ll be doing a lot of that over the next 5 months.
  2. There are all sorts of changes afoot with the rowing club and I wanted to hear the details
  3. I had a new version of the Quiske app that I wanted to try out.

The weather was a little iffy.  It was in the low 40s, but there was a brisk wind blowing from the NW.  It was about 10mph on average, but quite gusty, up to 20mph.

Screen Shot 2018-11-04 at 1.36.35 PM

When the wind is from the NW, the worcester side of the lake is quite pleasant.  You are in the wind shadow from the shore and you get flat water and gentle tail wind.  But the trip north up the shrewsbury shore is a real slog.  The wind hits the shoreline and is funneled to the south.  There is a pretty good chop and each headland acts as a funnel for the wind and the waves.

Look at those horribly slow splits!  We were hovering around 3:00 splits for most of the way up the lake.  Each of the big dips was around one of those headlands.

Because I was in the double, I didn’t have my oarlock, but I was curious how much power was required to push into the headwind, so I used one of the advanced features on rowsandall.  There is a physics model to estimate power from pace for a few boat types, including the 2x.  The model includes the ability to correct for wind.  It’s very cool.  It imports the minute by minute wind data from the nearest weather station, and then applies it to the GPS data from your row and figures out whether it was a head wind, cross wind or tail wind and then calculates a corrected pace.  I think today’s breeze might have overwhelmed it.  It says in the toughest bits, we were hitting 300W.

This in turn is used to calculate the corrected pace chart.

bokeh_plot (53).png

I think it might have been a bit generous on the pace estimate, but I sure felt better about the our slow slog into the wind after I looked at it.

The Quiske pod worked great.  When I started I had it mounted wrong way around so it must have thought I was rowing in the Upside Down (little Stranger Things reference for you there).  Once we got to the south end of the lake, I fixed it and was able to see my oar path for about 4K up the lake before my phone ran out of juice.

It’s remarkable how quickly the Quiske folks are improving the iOS app.  It’s already at a state where it can be used to help diagnose and work on elements of technique and they are rapidly working out all the kinks.  I’ll be writing up a more detailed review sometime in the next few weeks.

Tomorrow:  I think it will be basically be a rest day.

 

 

Saturday: 10K hard on the dynamic

The plan calls for a hard distance piece on Saturday, so thats what I did.  Even though I wasn’t relishing the idea of doing it on the dynamic, I figured if I just aimed at 2:00 splits, I’d be fine.

It was hard!

        Workout Summary - media/20181103-2120340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:36.0|01:58.8|208.2|25.4|166.0|181.0|09.9
W-|10000|39:36.0|01:58.8|208.2|25.4|166.0|181.0|10.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:55.4|01:57.7|211.3|24.6|135.8|153.0|10.4
01|01000|03:57.9|01:58.9|208.3|24.8|155.9|159.0|10.2
02|01000|03:57.5|01:58.7|209.0|24.8|161.5|164.0|10.2
03|01000|03:57.9|01:59.0|208.0|24.8|164.8|166.0|10.2
04|01000|03:58.3|01:59.1|206.6|25.0|167.4|168.0|10.1
05|01000|03:58.5|01:59.3|206.4|25.1|169.9|172.0|10.0
06|01000|03:58.4|01:59.2|206.4|25.2|172.9|175.0|10.0
07|01000|03:59.0|01:59.5|205.0|25.8|174.6|175.0|09.7
08|01000|03:59.7|01:59.8|203.3|25.6|177.1|179.0|09.8
09|01000|03:54.0|01:57.0|218.5|28.2|179.6|181.0|09.1

Well, a bit better than the last one.

Here is a comparison of 4 10ks on the dynamic.  I’ve dialed in my best pace and was able to hold it at slightly higher heart rates today.

Tomorrow: rowing on Quinsig.  Free form Sunday….

 

Training Goals and Overall Plan

With the end of the OTW racing season, it’s time to take stock and decide where to go from here.

First, a quick assessment of how this season went.  Basically, it was a pretty up and down experience.  I did much better this year avoiding injury, but I still struggled balance work, life and training.  Here’s what that looks like from a training load perspective.

Screen Shot 2018-11-02 at 9.19.49 PM

A few key markers.  Went into July of 2017 in pretty good shape, then between travel and vacation, I lost fitness.  I jumped back in and hurt my back and struggled through the rest of the season, recovering just a little bit by late October, when I had my disappointing HOCR outing.

In November I did fitness testing to get a baseline and started working with Marlene Royle.  Over the next couple of months, things went well and I redid the 20′ and 75′ tests, gaining 15W on the 20′ test and 7W on the 75′ test.

After January 1st, I was plunged into a very heavy period at work and I struggled to train consistently.  This pattern continued all the way to the beginning of OTW season and although I was hoping to do focus on some sprint training and do a 1k event in early July.  But, my work kept me so busy that my training was still a mess.  I was so frustrated with the lack of training time that I cancelled out of the races.

I was so strung out that I contemplated quitting.  But I decided that rowing was something that was keeping me sane, and the competitive part of it was the most motivation thing for me.  But what was the right way to deal with balancing it all out.  I decided that I needed to set my goals on doing one head race.  I was hoping it would be the HOCR, but I’d be OK with any head race.  And I put together a short, simple training plan to work on middle distances.

Luckily, that also coincided with a period of a bit less travel at work, and I managed to get more consistency in my training volume.  I posted these ideas on August 14th.  And from there, things started clicking.  I formalized the plan into a weekly schedule by the end of August.  And from there, I did a pretty good job following the plan.  The following table shows the number of sessions planned of each type and what I actually did.  So over 8 weeks, I missed 2 short interval sessions, 1 long interval session, 1 steady state session (if you count cross training as steady state).  I had 4 extra “rest” days, but in actuality, many of the rest days were actually travel days, which don’t have any training value nor do they have any recovery value.

Plan Actual
SI 9 7
LI 8 7
TH 7 7
SS 24 19
XT 0 4
rest 7 11

The result was a steady improvement in fitness through September and October.

I was happy with my performance in the Snake Race, and then did a round of fitness tests.  These tests showed that I was in better shape than last year by a fair margin.

Compared to a year ago.

  • Peak power:  +21W
  • 1000m: +20W
  • 20′ test: +15W
  • 75′ test: +13W

So, a strong end to a pretty spotty season.

So, what’s next?

Step 1:  Decide on goals.

Planned testing and races

  • End of Nov, Dec, Jan, Feb: 20′ test
  • End of March:  Fitness Tests (Peak Power, 1K, 20′, 75′)
  • Early June:  Provincetown Coastal Regatta (8km, Head race)
  • Mid October: Quinsigamond Snake Race (4km, Head Race)
  • Late October: HOCR (5km, Head Race)

Additional Goal:  My weight is up to 209lbs.  I would like to weigh less than 195 when I get back on the water on April.  I will start tracking weight.

Step 2:  Rough Training blocks

  • November – January: General Prep
  • January – March: Optimize 10km erg performance
  • April – June: OTW, develop plan for optimal 40′ perf
  • July – October: Head Racing Prep

Step 3:  Plan out each block

I’m only going to plan out block 1 right now.  In this block I would like to reduce my erg volume and add in core and strength training.  The rough outline is:

  • Monday:  rest
  • Tuesday: Core, Strength, optional 30′ SS
  • Wednesday: Alternate Long and short intervals by week
  • Thursday: Core, Strength, optional 30′ SS
  • Friday: Core, 60′ steady state
  • Saturday: Hard Distance
  • Sunday:  80’+ Steady State

Any of the steady state sessions can be replaced with cross training.

More details on the strength plan coming soon.

 

 

 

Monday: 3 x 20’/2′

        Workout Summary - media/20181029-1225340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15037|66:00.0|02:11.7|165.7|18.7|138.8|154.0|12.2
W-|14349|60:00.0|02:05.4|177.3|19.3|139.7|154.0|12.4
R-|00690|06:00.0|04:20.7|049.2|12.6|129.8|154.0|10.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04747|20:00.0|02:06.4|172.9|19.0|131.4|139.0|12.5
01|04760|20:00.0|02:06.0|175.2|19.1|140.0|147.0|12.5
02|04841|20:00.0|02:03.9|183.9|19.8|147.9|154.0|12.2

Tuesday:  Strength

  • Abs:  4 x 30″ front plank, 3 x 30″ side plank (each side)
  • swiss ball/med ball twisty things
  • Front Squats bar x 10, bar+20 x 10, bar+40 x 3 x 12
  • incline row: 3 x 12
  • deadlift (with hex bar): bar x 10, bar+90 3 x 12

Wednesday: 4 x 2000′ / 4′

Hard one.  Tried for target pace of 1:50.  It was too much for me.  I backed off to 1:51 in the first couple reps but needed to slow down a bit more on the last two.

I think I need to pace these a bit more conservatively over the winter to avoid really punishing myself, especially when I am as sore as I was from the weights.

Thursday: Strength

  • Abs:  4 x 30″ front plank, 3 x 30″ side plank (each side)
  • swiss ball/med ball twisty things
  • pushups: 3 x 12
  • Front Squats bar x 10, bar+50 x 3 x 10
  • incline row: 3 x 12
  • Good mornings: bar x 10, bar+50 x 3 x 10

Friday: 3 x 20’/2′

Legs a bit sore from yesterday.  But way better than last week.  Felt pretty easy.

       Workout Summary - media/20181102-1240330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|24703|66:04.0|01:20.2|171.4|19.5|142.8|155.0|19.1
W-|14509|60:00.0|02:04.1|183.4|19.8|144.0|154.0|12.2
R-|10196|06:04.0|00:17.9|053.1|17.0|131.5|154.0|216.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04832|20:00.0|02:04.2|182.4|19.6|139.6|147.0|12.3
01|04823|20:00.0|02:04.4|182.1|19.9|145.5|151.0|12.1
02|04854|20:00.0|02:03.6|185.6|19.9|146.8|154.0|12.2

 

Not bad for a work week. I’ll try to do some hard distance tomorrow, probably a 10K on the dreaded dynamic.

Free form week

I’m between plans right nw, so I am just sort of making up as I go along.

Tuesday:  Steady State OTW

Back on the Charles.  Mostly messing around with the Quiske pod.

        Workout Summary - media/20181028-1930330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13791|76:57.0|02:47.4|127.7|19.0|135.3|159.0|09.4
W-|10694|53:15.0|02:29.4|146.9|19.1|141.8|159.0|10.6
R-|03110|23:43.0|03:48.8|084.4|18.8|120.6|159.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00250|01:09.0|02:18.0|151.8|19.9|125.7|135.0|10.9
02|01050|05:14.4|02:29.7|133.3|18.2|134.6|142.0|11.0
03|00861|04:10.5|02:25.5|142.5|19.5|137.7|146.0|10.6
04|00611|02:46.3|02:16.0|182.8|21.2|145.0|159.0|10.4
05|02779|14:13.7|02:33.6|143.5|18.1|143.4|153.0|10.8
06|02704|13:21.1|02:28.1|146.6|18.3|144.0|153.0|11.1
07|00808|04:01.3|02:29.3|156.1|20.4|142.9|151.0|09.9
08|00348|01:45.0|02:31.1|133.9|20.6|146.6|150.0|09.7
09|00787|03:55.8|02:29.9|167.4|20.9|151.3|156.0|09.6
10|00071|00:23.1|02:43.6|135.8|20.9|122.7|125.0|08.8
11|00062|00:20.3|02:45.0|128.0|20.6|116.6|117.0|08.8
12|00364|01:54.8|02:37.6|122.9|21.4|131.9|138.0|08.9

Wednesday: No Training – Drs appointment

My weight is still too high (209lbs).  Blood pressure is good 120/80 (with meds)

Thursday: Strength Training

I’d like to incorporate strength work into my offseason training so I started today.

  • hip equalization
  • foam roll quads
  • swiss ball twists with med ball
  • front plank 3 x 30sec
  • side plank 3 x 30sec each side
  • Front Squats.  Bare bar, bar + 20, bar + 50…3 x 12
  • Good mornings. bare bar, bar + 50…3 x 12
  • inclined row on smith machine, 3 x 12

Friday: 3 x 20’/2′

OK, I was pretty close to paralyzed from the weight work on Thursday.  But I did a slow 3 x 20 on the erg.  No matter how much I slowed down, I could not keep my HR from going through the roof.

       Workout Summary - media/20181026-1240330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15026|66:00.0|02:11.8|164.2|19.3|148.1|162.0|11.8
W-|14330|60:00.0|02:05.6|176.7|19.6|149.2|162.0|12.2
R-|00698|06:00.0|04:17.8|038.8|16.8|138.0|162.0|09.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04870|20:00.0|02:03.2|186.8|19.7|138.9|153.0|12.4
01|04789|20:00.0|02:05.3|177.9|19.9|153.0|161.0|12.0
02|04671|20:00.0|02:08.4|165.5|19.2|155.6|162.0|12.2

Saturday:  Wicked Slow 10K push on the dynamic.

I thought I could be any more sore than I was on Friday.  I was wrong.  Putting on my underwear was torture.  I staggered through grocery shopping and various household chores.  Late in the day, I decided to do a short erg to try to loosen things up.

I started very slow.  I intended to start at 2:15, but I just couldn’t bring myself to row that slowly.  I ended up starting at 2:12, and shaving a second each 1000m.  I did a little push at the end to 2:00.

        Workout Summary - media/20181027-2225340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|42:25.0|02:07.2|169.9|21.5|143.6|171.0|11.0
W-|10000|42:25.0|02:07.3|169.9|21.5|143.6|171.0|11.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|171.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:24.1|02:12.1|149.6|18.1|112.1|123.0|12.5
01|01000|04:21.9|02:10.9|155.6|19.5|127.4|130.0|11.8
02|01000|04:19.2|02:09.6|160.7|20.1|135.2|139.0|11.5
03|01000|04:18.2|02:09.1|162.8|20.3|139.9|143.0|11.4
04|01000|04:16.8|02:08.4|165.1|21.3|142.1|146.0|11.0
05|01000|04:15.3|02:07.7|168.3|21.2|147.5|151.0|11.1
06|01000|04:12.8|02:06.4|173.0|22.1|151.4|155.0|10.7
07|01000|04:10.5|02:05.3|177.8|23.5|156.2|158.0|10.2
08|01000|04:08.4|02:04.2|182.5|23.5|160.5|163.0|10.3
09|01000|03:58.3|01:59.1|207.5|25.9|167.5|171.0|09.7

Sunday: 12km in a double with Joe

Technical issues with the speedcoach.  For some reason, it did not save the session, even though I was sure that I had started it.  Luckily, Joe was wearing his Garmin Fenix.

It was nice to get out.  The water was really flat and there was very little wind.  We rowed 20-22 spm to the south end of the lake.  Then we did 2 rate ladders.

  • 750m @ 22
  • 500m @ 24
  • 250m @ 26

Then we did a last ladder.  In this one, Joe called for a power 10 and power 20 in each section.  We then held the r26 to the end of the lake alternating about 10 power strokes with 10 lighter strokes.  Then more steady state back to the boathouse.

 

 

The rest of my testing

Sunday – Oct 21: 10″ peak power test

Started with a Fletcher warm up, as one does.

Then I got myself ready for a wild ride.  Damper up to 10, feet strapped in tight, crank some good tunes and get ready for action.

I set the erg for 1′ work and 2 minute rest intervals.  I only rowed hard for the first 10 to 15 seconds of each interval.

Well, that’s not very satisfying.  Here’s the pace, power and rate as different charts

The point of a peak power test is to see the maximum power (or lowest split) that you can get over a 10 second blast.  The test protocol is defined here.

I did 5 sprints with the erg on the floor, which is the test standard, and then 2 sprints with the erg on slides, which is a f&*^ing blast!

I discovered something interesting with this test.  Under some circumstances, painsled does not log every single stroke. Here’s the data…

foo

The last column is the stroke count and there is no data for stroke 1,2,3,4,7,9.  So that means that the data that I have is somewhat unreliable.

What I saw on the monitor was a minimum split of 1:18 on most of the static reps.  I saw one pull with a 1:17.   That is 1 split off my all time best low pull.  I took the highest wattage of any of the recorded strokes and that was 1:17.8 or 742W.

On slides, I saw 1:12 on the monitor in both reps, that’s a whopping 923W.  Of course I could rate up to about 60 spm on slides which helped out a bit.  Needless to say, the static results are the ones that will be used for planning training.

Monday, Oct 22 – 1K test

I hate Monday’s.  I never get enough sleep, and I am working out first thing in the morning, usually after working out in the afternoon the day before.  This Monday was no exception.  But I really wanted to get this set of fitness tests behind me.

What was left?  The 1K test.  The soul of simplicity.  Row 1000m as fast as I can.  Use the average power as a proxy for my VO2max wattage.

To begin, the ritual fletcher warmup must be completed.

Apparently, Monday morning’s don’t suck.  I was a bit faster, with much better HR response than on Sunday.  Buoyed with new confidence, a strapped in for 3 minutes of hell (the first 15 seconds aren’t really so bad).

Actually, the first 250m was just fine.  I set out with a goal of matching my test from last year.  This was an average split of 1:39.4.  I guess I was pretty juiced because my average pace was a 1:37.6 over the first 250.  In the second 250, I started to really feel the burn and I dialed it back, just a hint to 1:38.6.  When I crossed the 500m mark, I was in respiratory distress, but I found I could tweak the rate up just a little and calm my breathing down.

Around 700m, my legs were burning, but with only 30 or so strokes to go, I closed my eyes and counted to 10.  I opened my eyes and I there was about 210m to go.  I did it again.  120m to go.  And the splits were getting better, not worse.  I counted down the last ten, and then there were two strokes to go.  Done.  3:15.2.  Boom.  Fastest 1k that Ive done since my 3:10.5 PB back in 2014.

I did a slow 2k to cool down.  I had a nasty erg cough the rest of the day, but it was totally worth it.  I ranked it on the C2 logbook.  19th out of 403 for the men’s 50-59 heavies.  3rd best for USA.

So that concluded the fitness tests.  The results…

Screen Shot 2018-10-28 at 3.19.35 PM.png

Compared to a year ago.

  • Peak power:  +21W
  • 1000m: +20W
  • 20′ test: +15W
  • 75′ test: +13W

I’ll be trying to figure out what that means for winter training with Marlene over the next couple of weeks, but looking at the numbers, my strongest performance was at 1000m.  Since my focus is head racing, I will need to work on aerobic capacity, and lactate threshold.