Stuff since Sept 22

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

Sunday – Sept 22 – Tough 10K

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

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

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

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

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

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

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

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

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

The drills we did were:

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

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

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

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

Tuesday – Sept 24 – Steady State 1x

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

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

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

Wednesday – Sept 25 – Fitness Center

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

Thursday – Sept 26 – No Training

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

Friday – Sept 27 – thrills and drills in the Quad

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

It was a blast!

Saturday – 28 Sept – No Training

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

Sunday – 29 Sept – 3 x 20′

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

Monday – 30 Sept – 4 x 2k in the quad

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

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

I was has happy all day after this workout.

Tuesday – 1 October – Steady State 1x

In Newton.

Wednesday – 2 October – Hard 5K in the quad

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

Good news: Nothing bad happened.

Bad news:  We were not very fast

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

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

Thursday – 3 October – Steady State in the quad

With Joe, Mike, and Swifty.

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

Friday – 4 October – No Training

Saturday – 5 October – Just a warm up

Sunday – 6 October – The Textile River Regatta

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

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

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

Screen Shot 2019-10-12 at 7.03.32 PM

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

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

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

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

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

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

Monday – 7 Oct – Technique

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

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

Tuesday- 8 Oct – No Training

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

Wednesday – 9 Oct – Quick Erg Session

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

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

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

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

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

Good workout.

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

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

Saturday – 12 October – 10K on slides

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

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

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

I love it when I can finish strongly.

Cool down.

And that brings us up to date!

 

 

 

 

 

 

 

Septum Mirabilis

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

Sunday – Sept 15 – 16km on the Lower Charles

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

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

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

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

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

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

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

An incredibly enjoyable outing.

Monday – 16 Sept – Drills on the 5s

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

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

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

By the way, the weather was perfect!

Tuesday – 17 Sept – 4 x 2k/4′

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

It was a great workout.  I felt good throughout.

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

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

Wednesday – 18 Sept – Steady State

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

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

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

Thursday – 19 Sept – 3′ on / 1′ off

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

Here’s the heart rate from my apple watch

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

And here’s the view from Humon.

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

Another really good workout.

Friday – 20 Sept – Steady State

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

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

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

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

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

IMG_0022

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

Saturday – 21 Sept – No Training

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

 

 

Treading water (but no actual swimming)

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

Tuesday – Sept 3 – Drills on the fives

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

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

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

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

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

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

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

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

Thursday – Sept 5 – crappy static 10K

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

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

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

Friday – Sept 6 – No training

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

Saturday – 7 Sept – Aborted 10K

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

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

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

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

Sunday – 8 Sept – 3 x 30′ / 2′

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

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

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

Monday – 9 Sept – Steady state OTW with Humon

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

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

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

Screen Shot 2019-09-14 at 11.46.11 AM

Tuesday – 10 Sept – No Training

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

Wednesday – 11 Sept – Steady State OTW with Humon

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

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

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

Screen Shot 2019-09-14 at 11.51.20 AM

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

Thursday – 12 Sept – 3 x 20′ / 2′

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

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

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

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

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

Screen Shot 2019-09-14 at 12.16.35 PM

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

Today:  Steady state on the erg.

 

 

 

5 x 1500 / 5′

Back in Hopkinton.  Rainy day, with lots of boring stuff to do.

I had plenty of time of an erg session, but I wasn’t really into it.  My stomach was off in the morning, and it didn’t feel like it had completely recovered by mid afternoon when I went down to the basement.

I have been getting a lot of base training, but not a lot of the harder stuff.  Today, the plan was to get back into that.  A good way to get going is the 5 x 1500.  I’ve always liked this session.  Way easier to wrap my head around than the 4 x 2k. Today was no exception.

I did a 1500 rep as a warmup, starting with a pick drill, and then alternating hard 100s with easy 100s.

Then into the main session.  I haven’t done one of these for a while, so I set an easy target,  I just wanted to keep it faster than 1:55.  When i got going, 1:54s felt OK, so I went with it.  I was pretty winded by the end, but in no jeopardy.

Rep number 2, a little faster.  Still feeling OK.

Rep 3, now I wanted to keep the negative split going. It was getting a bit harder to hold the splits at my original rate, so I let the rate creep up.  Not much.  The first 2 reps, I counted out 147 strokes for the piece.  This one, I counted 150.

Rep 4.  Things are getting real.  Rate up some more and push through a little feeling of crisis around 900m.  Tell myself that I can ease off in the next rep if I make it.

Rep 5.  The 5 minute rest is a magical thing.  By the end of it, I was ready to take on the world, and keep my streak alive.  This time, it kinda stung.  But I was never tempted to bail on it.  Success. Negative split the whole way!

First rep is the warmup.  Last is the cool down.

Tomorrow:  Technique session in my Single.  I wonder if I remember how to row?

 

13km Coastal Row

Another really beautiful, sunny, late summer day.  On Sunday the breeze was blowing from the East, which meant generally flat water, as long as I hung out close to the eastern shore.

As usual, I picked the windiest time of day to go rowing.  I swear that Zeus watches for me to walk out of my house in my rowing shorts, and turns up the wind dial.  The highest gust of the day was at 12:19.  I launched at 12:12.

Screen Shot 2019-09-02 at 11.50.53 AM.png

So, I was slow going into the wind, and fast going away from the wind, but because of the direction, I was rarely dealing with much chop.  There was a fair amount of power boat traffic and that was definitely a factor up near the inner harbor.

I launched 90 minutes before high tide (1:38pm), and when I launched there was still a noticeable current flowing into Loagy Bay.  By the time I got up to the inner harbor, there was no noticeable current.

Screen Shot 2019-09-02 at 11.58.49 AM

As soon as I launched, I headed up into the wind and then turned at a floating oyster shack to head up into Loagy Bay.  I rowed up to the bridge and did a quick turn around.  I rowed back north until I was almost to the beach on Indian Neck.  I turned and skirted the shore.  This turned out to be a bit stressful because there were a bunch of boats moored along the beach, some swamped and barely visible above the water.

As I rowed along the shore, I noticed my splits getting faster.  I was coming out of the current into Loagy Bay and into the main stream heading up to the harbor.  But at the same time, it was getting closer to high tide.

As always, I was waked mercilessly as I rounded the breakwater to the inner harbor, and that continued until I was almost to the pier.  As you get into the inner harbor, there are speed limits that make it much better.  This detail map shows a bit more.  I was on the southerly track on the way in and you can see the jogs in the path as I worked my way through the wakes.

I really enjoyed the last bit behind the jetty.  Flat water, tail wind and the end in sight.

Screen Shot 2019-09-02 at 12.06.08 PM.png

For whatever reason, the trip out of the harbor was less eventful.  I swung wide around the breakwater because there was a bunch of traffic.  I got hit by a monumental interference pattern of wakes between two power boats going in opposite directions on either side of me.  I took on a boat full of water, which I drained through the bailer.

One thing about the Aero.  Even when this happened, I felt completely stable.

The row home was enjoyable, but felt a bit heavier than the outbound leg.  The wind was on my port bow.  The headwind and the flat water made it easy to focus on blade work.  It was a bit like bungee rowing.  After I got free of the wake zone, I just started counting strokes and three hundred strokes later, I was just off the beach.

The long break around the 47 minute mark was when I turned around behind the jetty.  I got into a conversation with a couple of guys in motor boat.  One their sons rowed for Penn, and they were asking about the boat and where I row and stuff like that.

Now it’s Monday and a holiday here.  I have some errands and some prep work for the coming week.  I think I will try to do an erg session later today.  Probably something a bit more intense, but I’m not sure I have the motivation to dig really deep.

 

 

5 beds in 5 nights

Monday – 8/26: 30′ Stationary cycle

I hadn’t planned on a workout on Monday, but I arrived at my hotel and had a appropriate gap in my schedule to squeeze in a quick workout.  I headed down to the gym and hopped on a stationary bike.

Why the bike?  Well, when I was packing on Sunday night I managed to give myself a nasty scratch on the top of my foot and it hurt to walk or run.  The bike pedals were OK though.

I programmed a 1 minute on / 1 minute off interval workout.

Screen Shot 2019-08-31 at 4.59.40 PM.png

Good fun.  I slept in Orange County on Monday night.

Tuesday – 8/27: 50 minute steady state stationary bike 

First thing in the morning when I woke up.

Screen Shot 2019-08-31 at 5.01.55 PM.png

After this, I showered, hopped in the car and drove to San Diego, about 90 minutes away.  I had breakfast with our team there, and had a couple of meetings.  Then I drove to Agoura Hills which is north of LA.  It was a very pleasant 3 hour drive.

Once I got to Agoura Hills, I had a meeting with some of our engineering team there.  I had dinner alone and fell asleep around 9, in the hotel in Agoura Hills.

Wednesday – 8/28: 40 minute stationary bike

Again, first thing in the morning.  Today was a medium intensity rolling hills workout.

Screen Shot 2019-08-31 at 5.06.14 PM

Then back to our facility for more meetings.  I headed out to the airport around noon and flew to Chicago, arriving at 9pm.  I got to the hotel around 10pm and promptly fell asleep.

Thursday – 8/29: 30′ Stationary bike

Tired this morning.  Took it easy.  HR was high nonetheless.

Screen Shot 2019-08-31 at 5.09.40 PM

bokeh_plot - 2019-08-31T171221.839

After that, I headed to our office north of Chicago and had a few meetings.  I headed out to the airport around 4pm.  I caught a 7pm flight home and arrived back at my house around 11pm.  I slept in Hopkinton that night.

Friday – 8/30 : No training

I slept hard until 9am, when my wife helpfully woke me up so I could dash off and get onto my first call of the day..  The morning was a blur of calls.  Then we got our stuff packed and around 1:30 we headed off to the cape, arriving around 4:00pm.  I had another work call, and the we chilled out, had some dinner and crashed around 10:30.

That was my fifth bed of the week.

Saturday – 8/31: 11k coastal row

A glorious beautiful day!  I relaxed all morning.  In the early after noon, I loaded up the boat, and headed off for a row.  There was a brisk 10-15mph breeze from the north, so I decided to row the marshes where I would be protected from the chop.  It was a good call.  At the very end, I came out into the bay a little bit and I was bashed around.  That bit was not fun, but it only lasted a few minutes and I was back on the beach.

Screen Shot 2019-08-31 at 4.46.51 PM

The tide was flowing out during the whole row, and the stream was quite strong at times.

        Workout Summary - media/20190831-2041020o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11661|01:11:55.0|03:05.0|000.0|20.5|146.2|163.0|07.9
W-|11138|01:05:24.4|02:56.2|000.0|20.0|146.7|163.0|08.5
R-|00530|00:06:31.2|06:09.0|000.0|25.1|140.5|163.0|04.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02673|16:15.2|03:02.4|000.0|18.9|136.4|156.0|08.7 against tide
02|01404|08:02.8|02:51.9|000.0|20.4|149.3|155.0|08.5 with tide
03|01915|12:12.5|03:11.2|000.0|19.7|148.0|158.0|07.9 against tide
04|03345|19:28.5|02:54.7|000.0|20.4|150.8|163.0|08.4 bit of both
05|00070|00:27.4|03:16.8|000.0|19.7|159.6|161.0|07.7 against tide
06|01671|08:33.4|02:33.6|000.0|21.2|152.1|161.0|09.2 with tide
07|00060|00:24.6|03:25.0|000.0|19.5|149.6|154.0|07.5 last little bit

Man, I love rowing!  The time just flew by, sun was shining, the water was nice and flat (mostly), and was able to focus on trying to row clean.

Tomorrow:  I hope I can do it all over again.

 

 

 

Work comes first

I love my job.  It is challenging and rewarding.  I’m an engineer and my company is involved in the semiconductor industry.  We supply equipment that is used to test semiconductor devices before they are put into the products that everyone uses every day.  Mobile Phones, computers, cars, trucks, robots, pacemakers, hearing aids, cell phone base stations, network routers.  The electronic guts of all of those products go across machines that make sure that they will work right.

Having a hard job, that I love means that I have to be realistic about my training objectives and plans.  My job got a lot harder a couple of years ago, and as a result, I have raced a lot less and my training load has gone down.

This chart from the Concept2 Online Logbook tells the tale.

Screen Shot 2019-08-26 at 10.11.25 AM

My total training meters have been about 25% lower in the past 3 seasons than it was for the prior 6.  In a sport where “Miles make champions”, and generally “more is more”, that makes a big difference in terms of performance.

Even more impactful than the reduction in volume is irregular training.  If I was able to guarantee 6 sessions a week, but had limits of time per session, I could design a plan and make good progress.  But the way my life works right now, that is not possible.  This past week was an excellent example of what I mean.

Last Sunday, I had, what turned out to be an epic row.  I had planned it as a normal endurance session.  A coastal row exploring the salt marshes in Wellfleet.  And the first half was like that.  But in the second half, I was confronted by choppy water, and then a head wind that piled on a bit more intensity.  I was really worn out by the time I finished.

I was OK with that because I knew what kind of week I was going to have.

Monday:  First day back from vacation.  During vacation, I adjusted to waking up around 8 to 9am every day.  I didn’t think I could rewind all the way to 5:15 on my first day back.  I elected to sleep in.  Looking at my schedule, I could have probably squeezed in a workout, but I was tired and sore from the Sunday row.

Tuesday:  Up at 4:00AM to catch a 6:00AM flight to Austin Texas for a customer meeting.  We got ready in the office in the morning and through lunch.  The meeting was in the afternoon, with a dinner that followed.  I got to my hotel at 9:30PM and fell asleep almost instantly.

Wednesday: Up at 4:00AM to catch a 6:00AM flight home.  Went straight to the office on arrival in Boston.  Had meetings all day, a team dinner after work, and then headed back to the office to host a “Global Town Meeting”.  We have employees all around the world and we are experimenting with using audio and video technology to enable live meetings for the whole organization.  The meeting was at 9pm so that our team in Asia could attend in work hours.  I got home around 11pm, and I was honestly pretty amped up from the meeting.

Thursday:  I slept until 7:00AM and then headed to work.  I had meetings scheduled from 9:30 to 5:00pm, and then I had a business dinner that lasted until around 9:30PM.  On Thursday night, I managed to get to bed by around 11:00.

Friday:  I had a very important internal review meeting at 9:00 where I was the primary presenter.  I really needed to practice my presentation, so I got up at 5:15AM, headed to work and spent the time from around 6:30am to 9:00 working on speaker notes and dry running my stuff.  The meeting went well, and was over by 11:30.  I felt a lot more relaxed and worked through my other meetings in the afternoon.  I left around 6pm.

So there’s five days.  Every day but Monday was more than 12 hours of work and no time for training.    Missing a day or two is no big deal, but 5 days probably erases multiple weeks of gains.

I need to do some research to figure out the best way to deal with this kind of thing.  Maybe some extremely short, HIIT sessions for days when I can’t afford a full workout?  Since I’m on the road again this week.  I guess I’ll give it a try.

As I rolled into the weekend, I was very eager to get back into some training.  I really missed it.  I knew I would be disappointed by my performance, but I tried to be matyure about it.  Just do a couple of nice endurance sessions, get back in the groove.

Saturday – 8/24/2019:  3 x 20’/2′ Endurance with Humon.

I felt great at first, but my HR climbed and I felt really tired by the middle.  I did really enjoy the 1 minute bumps I did during my first 20 minutes though.

        Workout Summary - media/20190824-2045570o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14837|01:06:01.5|02:13.5|155.1|19.0|142.0|155.0|11.8
W-|13986|00:60:00.0|02:08.7|165.5|19.0|142.7|155.0|12.3
R-|00854|00:06:01.5|03:31.6|051.8|19.7|134.4|155.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04711|20:00.0|02:07.4|171.7|20.2|131.3|152.0|11.7
01|04671|20:00.0|02:08.5|165.2|18.2|145.9|154.0|12.8
02|04605|20:00.0|02:10.3|159.7|18.5|151.1|155.0|12.4

Sunday – 8/25/2019 – 3 x 20′  / 2′ with 1′ bumps at r24

I had fun with the bumps, so I decided to do it again.  Today, I tried to hit r24 and 220W for each of the bursts.  I was really feeling the strain by the last 20′ piece, but I was having a good time with it.

        Workout Summary - media/20190825-2125560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15121|01:06:00.0|02:10.9|163.4|19.8|141.4|164.0|11.6
W-|14227|00:60:00.0|02:06.5|174.2|19.7|141.6|163.0|12.0
R-|00896|00:06:00.0|03:20.8|055.2|20.6|139.1|163.0|09.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04704|20:00.0|02:07.5|170.4|20.5|130.2|146.0|11.5
01|04762|20:00.0|02:06.0|175.7|19.3|141.6|155.0|12.3
02|04760|20:00.0|02:06.0|176.6|19.5|153.0|163.0|12.2

Now it’s Monday morning, and guess where I am?  I was up at 4:00AM to get to airport for a 6:00AM flight to LA.  I am in Orange County today.  San Diego tomorrow morning.  Driving up to north of LA Tuesday afternoon.  Flying to Chicago on Wednesday night, and then flying home to Boston on Thursday night.  I guess I’ll put that HIIT theory to the test this week!

 

90′ Hot and Tired Coastal Row

Sunday was the last day of my vacation, and I have to say that the weather has been pretty amazing.  I was able to train outdoors 7 of the past 8 days.

On Sunday, there wasn’t too much wind, but it was really hot and humid.  I launched around 12:30.

Screen Shot 2019-08-19 at 3.26.52 PM

I really enjoyed rowing around the salt marsh on Saturday, so I started off doing the same thing today, but explored a new nook and cranny behind Indian Neck.  The chart is a bit deceiving.  The part that is shown as blue behind indian neck is actually pretty heavily channeled salt marsh.  I turned around when the channel got a bit narrow to easily turn around.

Screen Shot 2019-08-19 at 3.32.06 PM

When I rowed out from behind Feld Pt, the rowing actually got pretty annoying.  The westerly wind was building up a bit of chop, but there were also a ton of criss crossing boat wakes.  Rowing with this mess on the beam was really challenging.  Trying to take clean strokes and get my blades consistently buried was a constant struggle.

I was pretty miserable by the time I got up the inner harbor and I wasn’t looking forward to the long slog home.  Because of the angle of the wind, the row home was a bit harder, but a lot less annoying.  I was really tired, my legs were empty and my heart rate was abnormally high.  I think the humidity and the total training load of the past few days just got to me.

As I came into the Lee of the island, the water flattened out and I decided to push the last bit harder.  I kept the rate reasonably low and pushed the pressure.

        Workout Summary - media/20190818-1826050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15655|01:47:52.0|03:26.7|000.0|19.7|144.6|177.0|07.4
W-|14215|01:23:09.0|02:55.5|000.0|20.4|148.1|177.0|08.5
R-|01449|00:24:43.0|08:31.8|000.0|17.5|133.2|177.0|02.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01616|08:19.0|02:34.4|000.0|18.3|131.4|147.0|10.6 to bridge
02|02813|15:57.0|02:50.1|000.0|18.4|144.5|155.0|09.6 behind indian neck
03|01809|11:28.0|03:10.2|000.0|18.9|149.7|155.0|08.3 halfway to harbor, got waked
04|00540|03:20.0|03:05.4|000.0|21.0|149.0|155.0|07.7 waked again
05|02636|15:21.0|02:54.7|000.0|21.3|151.9|162.0|08.1 rest of the in harbor
06|00283|01:39.0|02:54.7|000.0|20.8|144.1|149.0|08.3 
07|01464|09:18.0|03:10.6|000.0|21.8|146.6|155.0|07.2
08|00134|00:51.0|03:09.9|000.0|21.5|137.3|140.0|07.4 
09|02920|16:56.0|02:54.0|000.0|22.3|156.5|177.0|07.7 back to beach

By the time I got back to the beach, I was feeling a little woozy and it was a challenge to get everything loaded on the car. I drove back to the house and got the boat put away, and took a shower.  I laid down for about 30 minutes and started to feel much better.

I decided to take a rest day on Monday.

 

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.