3 x (6 x 40″/20″)/4′ – More L1 fun thanks to Mr. Murray

Time to get back into the training routine.  The basic plan remains the same.  A variation of the Wolverine Plan.

The outlines of the my variation of the plan:

  • 6 total sessions a week
  • 3 L4 sessions working on technique and aerobic fitness
  • 1 L1 Session (Short Intervals)
  • 1 L2 Session (Long Intervals)
  • 1 L3 session (Hard Distance or intervals with short rests)

At the same time, I am following with some interest the training sessions that Eric Murray is putting out on YouTube.  A couple of weeks ago, on 26 March,  I did another sprinty session which was quite hard, but a good change of pace.  Yesterday, I watched a workout that he uploaded last week, and from the way he was describing it (“Ooo, you guys are gonna hate me for this one”), I found it almost irresistible.

Here’s the link

The description of the workout is on the white board in the background.  (Mr. Murray is in the middle of the first set of six in the foreground.

Screen Shot 2019-04-15 at 1.21.13 PM.png

The part of the board behind the chain is saying 2 / 4 splits from race pace.  If I were to guess my 2k pace right now, it would be around 1:45.  So, my target for this should be 1:41 to 1:43.

I started with a 20 minute warmup.

Whew, that was tough.  I was left wondering how well the main session would go.  Then I programmed the complex interval set into the PM5 and set off.  I got very ambitious and aimed at 1:39 instead of 1:41, and I paid dearly for it.

By the fourth interval, I was fried and paddled it out after about 20 seconds.  Then after a more sedate 5th interval, I discovered that I had misprogrammed the PM5.  I was looking at a 4 minute rest when I should have seen a 20 second rest.

I pulled the plug and programmed it up again, hopefully correctly.  This time, I started at a more reasonable pace, but I still fought demons in each set after the 3rd 40 second burst.  I slowed down, but never gave up.

This session was hard!

End result 1:42.2.  Basically 3 splits below where I think my 2k is!

So, this turned out to be a bit different from a classic L1 workout.  In those terms it is basically like a 3 – 4 minute pieces with 4 minute rests, but because you break up the 4 minutes into 40 second chunks, you can push the pace faster.

Tomorrow:  Either an L4 session on the erg, or a steady state session on the water.  The weather looks a bit iffy.  Winds from the West at 18-20mph.  I’ll decide in the morning.

 

The Canals of Milan

Tough week to maintain any training momentum.

Tuesday – 4/9 – 8km run

I was staying Cernusco, a suburb of Milan.  On Monday night, I got back to my room around 10pm, and set an alarm for 5:30.  I planned to go to the gym, but discovered it opened at 7, too late for me since I had to be in the office at 8am.

I decided to go for a run, without a lot of research about a route.  I knew that there was a canal nearby to run along, but I wasn’t sure how to get to it.

Screen Shot 2019-04-14 at 1.09.33 PM.png

My hotel was right near the “C” of “Cernusco”.  So first, ran north and saw that that I was crossing over the canal, but I couldn’t see a path from the overpass down to canal level, so I continued over, then ran around the outside of a park.  I intended to go into the park, but that seemed to be locked up for the night as well (it was still dark).  I turned back south and ran back over the canal, and saw that there were pedestrian stairs down to a train station.  I jogged down the stairs, and along the train tracks to the station.  I had hoped to use the pedestrian bridge over the tracks to get the the canal side, but there were turnstiles going into the station.  I kept running along, and then found an overpass.  That’s the curved path going to the north.  That went right to the side of the canal, and I was home free.

I was running slowly, really slowly, like 10-11 minute mile pace.  But I was really enjoying myself.  Running along the canal was wonderful.  It was cool, the sun was starting to come up.  There were dog walkers and other runners out.  Along the canal were farms, and old houses, and across the canal a huge classic building.  I later found out it was the hospital.  A very classy looking hospital.

I managed to run slowly enough that I was having fun.  I got to a park and across the canal was a sports complex.  Then, I saw the coolest thing.  A stretch of the canal had been outfitted with Olympic white water kayak gates.  They must have the ability to increase the flow in the canal, because there was no impressive whitewater, just the gates.

A little past this, I noticed the time.  I’d been going for a bit more than 30 minutes.  I noticed my shoe was untied, so I stopped, retied it and turned around to go home.

The run home was just as nice.  I ran all the way back to the same overpass, and then continued south on the same road to the main route that would take me back to my hotel.  I was starting to get pretty tired by this point, and I didn’t like running along the morning rush hour, but when I finally got back to my hotel, I was just delighted.  I ran for nearly an hour.  The longest run I’ve done in years and it felt really good.  Almost all of it was good aerobic HR, then at the end, I picked up a bit.

I need to run more often.

Screen Shot 2019-04-14 at 1.23.33 PM.png

Then I had some less than happy meetings with our customer, some meetings back at our office, and then we went into Milan for dinner, along the canals.

I didn’t even know that Milan had canals!  Apparently they were covered over in the late 19th century and then uncovered in the late 20th century to beautify the city.

A little background on Milan’s canals

Wednesday – 4/10 – No Training

Up at 5:30am, cab to the airport at 6:15.  Flight from Milan to Frankfurt.  Then Frankfurt to Boston.  Arrived around 4pm.

Thursday – 4/11 – No Training

I was bone tired by the time I got to bed on Wednesday night.  I had a red eye flight on Sunday night, jet lag sleep issues on Monday night and a late bedtime and early start on Wednesday.  I figure I got 12 hours of sleep over the 3 nights.  So, I slept in instead of getting up  to train.

Friday – 4/12 – No Training

I had a doctors appt on Friday morning.  So, no time to train

Saturday – 4/13 – 3 x 20’/2′

Finally, I had a chance to train!  Back to basics.  I felt terrible.  High heart rate.  No rhythm.  But it felt great to work up a sweat.  I felt like a new person after I was done.

Compare this to the same thing a couple weeks ago.  Except that session was a more challenging stroke count!

Amazing how quickly I can lose fitness!

Sunday – 4/14 – 15km OTW 1x

The weather forecast was for partly sunny skies, no wind and temps in the high 50s.  I was very excited to get back on the water.  I headed down to Newton and launched around 8am.

Since I’ve only been on the water twice so far this season, and hadn’t been out since the 28th of March, I felt that the right thing to do today was to just do some r18 steady state rowing and maybe try to focus on technique.  The key things I wanted to work on were:

  • draw my hands in higher on my chest at the release to try to stop washing out.
  • work on getting my blades farther off the water on recovery
  • Work on hinging at my hips and maintaining body position forward during the leg drive.
  • Work on keeping my knees close to each other at the catch.  I think letting my legs splay out at the catch is the primary thing that is irritating my SI joint issues.

So it was a lot to think about and my success level was mixed at best.  But boy was it awesome to be out on the water!

Screen Shot 2019-04-14 at 1.44.36 PM.png

I started off and headed up river to go take a peek at the Lasalle Boathouse.  Looked the same as always.  Then I spun around and headed down river, all the way to the dam.  Then back upriver to turn in the cove.  Back down to the dam again.  By then I had been going for about 70 minutes and I was pretty tired.  I decided to alternate 40 strokes of drills and 40 strokes of steady state for the trip back to the dock.  I did the following drills

  • square blades
  • pause at arms away (This was good practice to work on the whole body position thing
  • half slide
  • slow roll up

While I was on the way back down river, my phone died.  Not sure why it tapped out the battery so quickly this morning, but once it was kaput, I had didn’t have a stroke rate.  (I used the speedcoach for pace, HR, Power and Eff Length.  I use RIM for boat acceleration curves and SPM).  I kind of enjoyed not having the SPM for a while.

       Workout Summary - media/20190414-1705430o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15408|86:19.0|02:48.1|116.5|18.5|144.1|162.0|09.6
W-|12506|63:49.0|02:33.1|128.1|18.2|148.4|162.0|10.8
R-|02917|22:31.0|03:51.7|083.4|19.3|132.1|162.0|05.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00334|01:51.6|02:46.9|106.7|18.7|128.7|136.0|09.6
02|00927|04:21.4|02:21.0|143.9|18.8|137.9|147.0|11.3
03|00472|02:18.4|02:26.5|121.6|18.2|145.8|149.0|11.3
04|00152|00:46.9|02:34.6|110.2|17.8|132.0|135.0|10.9
05|02646|12:55.0|02:26.4|131.3|17.8|149.8|158.0|11.5
06|02424|13:03.7|02:41.7|123.4|17.3|150.4|156.0|10.7
07|00260|01:19.8|02:33.5|139.5|18.0|150.3|154.0|10.9
08|02775|13:56.1|02:30.6|128.1|17.8|151.4|159.0|11.2
09|00450|02:25.4|02:41.4|122.7|18.5|142.7|152.0|10.0
10|00435|02:13.4|02:33.3|155.6|19.4|151.9|159.0|10.1
11|00815|04:16.6|02:37.5|127.3|19.6|156.3|162.0|09.7
12|00162|00:51.9|02:40.5|095.0|19.6|144.8|150.0|09.5
13|00272|01:28.8|02:43.2|127.3|19.6|141.8|151.0|09.4
14|00381|02:00.4|02:37.9|124.5|22.4|147.1|156.0|08.5

Now my hands are pretty torn up, but I feel great!

 

3/29 – 4/8 : Oh my back!

Friday – 3/29 – 4 x 1500/random rests:

I had a great row on Thursday 3/28.  I was planning on heading out to Lake Quinsigamond to demonstrate Quiske, and hopefully go for a row.

As it turned out, I didn’t get out on the water.  But, I was working at home, so I could try the experiment that I wanted to do on the erg.

I have been corresponding with the developer of PainSled.  I really like the painSled app.  It is simple and generally pretty reliable, but recently, it seems to be dropping strokes.  The app eventually catches up, but the missing strokes mean that summaries and plots look ugly.

The developer thought that the setup that I was using might be causing the problems.

foo

So, I designed an experiment to test the theory.  The experiment had 6 parts.  I would row 1500 meter pieces.

  1. Playing music (spotify streaming using wireless earbuds), stroke scope enabled
  2. Playing music (spotify streaming using wireless earbuds), stroke scope disabled
  3. No music, earbuds disconnected, stroke scope enabled
  4. No music, earbuds disconnected, stroke scope disabled
  5. ergdata, no music, no earbuds
  6. playing music, BT earbuds

The experiment design was better than the execution.  I had a number of interruptions, but despite that, I got some pretty compelling data.

I reviewed the raw exports from painsled.  Painsled provides a column with stroke count data, so simply by looking for data records where the stroke count increments by more than 1.  Here is a snippet from the spreadsheet which calculates the missing strokes.  Notice the line 3 from the bottom where it missed 14 strokes!

foo.png

The ergdata log file was a bit more challenging to analyze.  It does not log the stroke count.  So, for this one, I used the distance column.  For this workout, my distance per stroke should be between 10 and 15 meters.

foo

You can see all the strokes are in the right range, except for one.  I had an interruption in the middle of this piece.  Notice the time jumps from 89.6 sec to 338 sec.  I needed to go deal with a tradesman who was fixing our garage door.  The fan spun down clicking up some additional meters.  Otherwise, there were no missing strokes.

So, here is the summary of the results.

foo.png

So, I got a good workout, and I think I showed with reasonable certainty that the problems are not related to other stuff connected to the phone.

Before I worked out I noticed that my back was a little stiff.  In the hours after my workout, my back got progressively tighter and sorer.  The symptoms were exactly the same as the late summer of 2017.  I had bilateral pain, very low on my back, and it hurt most when changing positions.  For example, standing up hurt like hell.  It also was impossible to bend over and lift my leg to, say, put on my pants without bracing with one hand.

At that time, I was diagnosed with some minor osteo-arthritis in my SI joints which were exacerbated by some nasty adhesions and imbalances in the muscles of my hips and thighs.

By Friday night, I was hobbling around like 90 year old man.  My amateur treatment plan was.

  • Rest and ibuprofen for a few days
  • Stretching and foam rolling, with light non-rowing aerobic training
  • When I was reasonably pain free, start back rowing, avoiding intense pieces for a week or so.

Saturday – 3/30 – No training

My wife and I went down to the cape and had a nice day just hanging out.  The highlight of the day was making some tasty Fajitas.  Back still mighty sore!

Sunday – 3/31 – No Training

We headed home late in the afternoon.  Back getting a little looser, but it still hurt a lot.

Monday – 4/1 – No Training

One more day of rest.  Improving daily.

Tuesday – 4/2 – 20 minute treadmill, 10 minute bike

stretches, foam rolling, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

10 minutes stationary bike, level 14, rolling hills

Wednesday – 4/3 – 20 minutes treadmill, 20 minutes bike

stretches, foam rolling, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

20 minutes stationary bike, level 14, rolling hills

Thursday – 4/4 – No Training

I had to drop my car off at the shop and didn’t have a window to train.

Friday – 4/5 – 20 minutes treadmill, 20 minute row

stretches, foam rollings, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

20 minutes on the rower.  Heart rate quite high as one might expect.  Back felt fine before and after.

Saturday – 3 x 20’/2′ on slides

More experimentation with painsled.  I was wondering if the problem was being caused by the painsled app trying to find a BLE HR monitor and not succeeding.  So I decided to try disabling that.  It didn’t make a difference.  But on the plus side, my back held up great!

Sunday – 4/7 – 3 x 20’/2′ on slides

Same workout as Saturday.  I was a little more tired and that caused a higher heart rate.  The back is still feeling good.

I headed to the airport around 6pm to catch a 8pm flight to Europe.

Monday – 4/8 – No Training

I arrived around noon and was at my hotel at 1pm.  I needed to be in the office by 2:30, no time for a workout.

 

 

Quiske Analysis of 4x2K

I mentioned that I used the Quiske pod on my row in Thursday.  Here are some of the plots from that

I took  sample of about 25 strokes near the end of each interval.  In each case, this part is on a part of the river that is reasonable straight.

The first and third interval had a tail wind and weere with the current.   The second and fourth headwind and against the current.  There was not enough wind to cause any chop, but the boat felt noticeably heavier going into it.

On the oar path diagram, I adjusted the pod to get it aligned to the horizon a bit better between the 1st and 2nd interval.  That’s why the green curve is canted at an angle.

So, what can I see from these data?

Boat Acceleration

  • The initial hump is too pronounced for this stroke rate.  I suspect that I am opening up my body too early in the drive.
  • There is a significant negative acceleration at the release, which means I am not extracting my oars cleanly.

Oar Acceleration:  I don’t know how to get much out of that plot

Oar Path:

  • Recovery shows a cupped shape.  That shows that I am dragging my oars, and then lifting them off the water at the catch
  • I am starting the drive with the oars not completely buried.  Oar depth increases through the first quarter of the stroke.
  • My oar depth is decreasing in last 2/3 of the stroke, which means I am washing out.  I need to pull into the release higher on torso.  (This will complicate cleaning up my releases)

For comparison,  here are the force curves for each of the 4 sections.

Of course, right now, I hurt my back, so even putting my socks on is a struggle.  Once I my better, I think it’s time to get working on drills!

3/24 – 3/28: Back on the Water!

Sunday – 3/24 – 3 x 20′ / 2′

On slides, in my basement.  It felt so easy that I ramped up the stroke counts in each section.  Looks like something is behaving badly between PM5 and painsled, there a lot of dropped strokes.

But look at nice low heart rate!

Monday – 3/25 – On the water!  Just rowing

I rowed down to the dam, and then turned around and did the impeller cal so I could switch over the speedcoach to use that.  (The gps data seemed to go a little nutty during that)

Then I rowed back and went way up into the cove.  When I turned around, I saw a guy I know in his back yard chasing away the geese with a homemade slingshot!  I stopped for a chat.  He keeps a bunch of shells in his back yard and last fall, a tree destroyed 3 of them.  Then I rowed about halfway back to the dam.  When I came out of the s-turn, I ran into the headwind.  It wasn’t so bad, but it seemed like a lot of work at the time, so I turned around a rowed home.

Screen Shot 2019-03-28 at 5.48.18 PM

As I expected my form was sloppy and my pace was slow, but I was so happy to be back on the water.

Tuesday – 3/26 – The Murray Sprint workout

I don’t know if anyone is following Eric Murray on YouTube, but I have to say it’s pretty amazing.  He is posting a new workout almost every day and the videos are great!  He describes the workout and then he does the full session on camera.  How often do you get to see a former gold medalist training in his sport!  It’s awesome to see him laying down these incredible splits.  It’s also fantastic to see him in a pretty ruined state at the end of session.  This workout is a great example of both.  It’s a sprinting workout and if I cued it right, you should be right at the end of the last 2 minute race pace interval.  He put a fair amount of work into it!

I was pressed for time on Tuesday, but I wanted to get a hard session in.  I decided to give his workout a try.  The workout as designed was

  • 1′ @ 30 / 1′ rest
  • 2′ @ 30 / 2′ rest
  • 1′ @ 32 / 1′ rest
  • 2′ @ 32 / 2′ rest
  • 1′ @ 34 / 1′ rest
  • 2′ @ 34 / 2′ rest
  • 1′ @ 36 / 1′ rest
  • 2′ @ 36 / 2′ rest

As a feeble old master rower, I scaled back the rate to 32 to match my most likely 2k race rate for the last segments.

I did a quick 2k warm up.

Then I started up with my 26 spm intervals.  I settled on a pace of 1:46ish, then for each interval, I tried to pull down the pace by 2 seconds.  I held on OK until the last interval, but I couldn’t hold the target 1:40 pace and needed to back off a smidge.  I also wasn’t able to keep the rate up at 32.  I kept falling back to 31 or even 30, just because I guess I haven’t practiced these rates much.

I was sweating for 30  minutes after I finished.  This workout was hard!

Wednesday – 3/27 – 3 x 20’/2′

Done at work on a static erg.

Heart rate really high. really tired.  I backed off to the easiest stroke counts and just piled up some slow mo meters.

Thursday – 3/28 – 4 x 2k / 5′ OTW!

It is still cold, about 28F when I launched this morning, but it was clear and sunny.  There was just a little bit of wind and the water was nice a flat.  I have decided to try to stick to a basic training plan on the water alternating hard and easy sessions and following the WP template for three types of hard workouts.  Today, it was time for an L2 and the 4x2k is definitely the classic!

I also set myself up to use Quiske today.  That was really interesting to look at when I was getting tired at the end of each interval and I would start going much deeper at the catch.

I rowed out to the little island at the start of the 2k stretch (with the s-turn in the middle).  I marked on the map below with the green lines.  And set out.  I decided to start at 24 spm, since I’m rusty, and then let the rate rise if I felt inspired to do that later.

Screen Shot 2019-03-28 at 6.16.11 PM.png

That was suitably hard work.  Tomorrow morning I’m heading out to Lake Quinsigamond to show a high school coach how to get Quiske setup.  Hopefully I can get in a row as well.

 

3/18 – 3/23: A week in China

Monday – 3/18: No Training

My Birthday.  I got up at 5:15 to catch a 8am flight from Boston to Newark.  Then a flight from Newark to Shanghai.  Might be the least enjoyable way to spend a birthday.  The most entertaining thing about my birthday was almost flying over the north pole.

Screen Shot 2019-03-24 at 11.34.30 AM

Our highest latitude was 82.39deg, which put us about 525 miles from the north pole.

The direction of travel also meant that this was my shortest birthday ever.  By my estimate, since we were flying east, my birthday was about 18 hours long when I crossed over the time zone into Tuesday.

So, that’ my excuse for not training.  The day was too short.

Tuesday – 19 March: No Training

I arrived in Shanghai at 2pm on Tuesday afternoon.  I went to the hotel, took a nap for an hour, and then went to dinner.

Wednesday – 20 March: 3 x 20’/2′ L4 – Static

I love this Hotel!  They have good restaurants.  It is adjacent to a mall.  You can walk to the exhibition site where the conference was, and since they have a microbrewery, they leave a couple of personalized beers for you in your room.

2019-03-21 07.20.03

Most importantly they have an amazing fitness center, complete with two rowing machines.  Unfortunately, they have neglected the maintenance on the rowing machines since I was last at the hotel.  One of the machines had chain slip, that’s where the chain slips over a couple of teeth on the gear during some pulls.  And both machines had a drag factor under 90 with the damper at 10, they must have been really dirty inside the fan assembly.

The erg with chain slip was unusable, but the other one was perfectly fine.  I just had to get used to rowing with extremely low drag.  I think it was probably good for a change.  I found it a bit more work to hit my splits at such lower drag, but it was doable.

I knew the hotel had the rowing machines, so I even brought my luxurious butt pad!

I was working with a PM4, so no fancy stroke data, but thanks to the apple watch, I get HR data.  Thanks to RunGap, that data can get to Strava.  And thanks to rowsandall, I can import that data.

bokeh_plot - 2019-03-24T115739.065.png

2019-03-21 06.40.50

Thursday – 8 x 500 / 3’30” L1 – Static

I was not sure how well an L1 workout would go with such a low drag factor, add in jet lag and a few drinks the night before and you have a recipe for underperformance.  I set a conservative 1:43 target and off I went.

I started with a 2000m warmup.  It was a challenge to get down below 1:40 in the bursts.

The actual 8×500 was pretty fun.  The first 20 strokes are always fun.  The next 10 start to bite.  Then you have only about 22 strokes to the finish.

The apple watch struggled a bit more with the higher stroke rates

bokeh_plot - 2019-03-24T120622.485

2019-03-21 06.40.19

I was happy with the last rep.

Friday – March 22: 3 x 20’/2′ L4 – static

More of the same.  Higher HR than I like to see, but not a big deal.

bokeh_plot - 2019-03-24T121140.349

2019-03-22 07.09.53

Saturday – March 23: 5 x 1500’/5′ L2 – Static

He’s quick summary of my Friday night.

2019-03-22 23.52.53

There were four of us, and it was all in support of a good cause.

I felt a little dehydrated on Saturday morning, but after a bottle of water, none the worse for wear.  The schedule demanded an L2 workout, but between my less than stellar nutrition plan, and the slickest erg in the east, I wasn’t sure how well it would go.  I opted for the 5×1500, since it’s the easiest of the L2s.  I took the first 1500 rep as a warmup and added some more warmup strokes in the 5 minute rest after that.

I decided anything faster than 1:55 would do.  Getting into the first rep, I felt like I could go a bit faster, so I did.  I ended up with an average pace of 1:49.5, which I was delighted with.

bokeh_plot - 2019-03-24T121907.025

2019-03-23 07.15.04

After my workout, I enjoyed a heart breakfast and headed off to the airport.  At noon, I flew to Narita, and then caught the direct from there to Boston, arriving at 6pm local time.

That might be my best set of on the road training sessions.

Later today:  3 or 4 x 20′ L4

Tomorrow:  Hopefully my first OTW session of the season.

 

3/15 – 3/17: L4 – 10K – L4

Friday – March 15 – 3 x 16’/1′ L4 (static)

I got caught up writing an email to someone who wanted to know how rowsandall could help you utilize EmPower data more effectively.  By the time I pushed send, I realized that I had left too little time for a normal 60 minute L4.  I figured I had about 50′, so I cut back the rests to a minute, and the intervals to 16′.

Since it was shorter, I pushed the intensity up a bit.

During this workout, my heart rate sensor didn’t work.  But you can clearly see that there is HR data in the plot above.  What strange, black magic did I use to make that happen?  Well, I’ll tell you.  I got an apple watch for christmas and I wear it during workouts.  I use the Apple watch as a general fitness tracker, but it keeps a full record of HR during exercise.  I found a cool little app for the iPhone called RunGap.  It has the ability to read the workout data saved by the apple watch and export it to Strava.

Now the fun begins.  Rowsandall has the ability to import workouts from Strava, so now I had two different versions of the workout.  One from the PM5 on the erg via painsled (with no HR data) and one from the apple watch (with none of the erg data).  How can I turn that into one workout?  I’m so glad you asked.  There is a feature in the workout editor called “Sensor Fusion”.  This feature lets you pick columns of data from a second workout and fuse them into the workout file for the first workout.  The resulting Fused Workout is saved as a separate workout.  So I did that and viola, I have a complete picture of the session.  This works for other data sources too.  Anyway, it’s a cool feature and it helped me out on this workout.

Saturday – March 16 – 10K L3 on slides

I thought I would be able to hold a 1:55 pace.  I figured that I was wrong around the 5k mark.  I broke form for a second and then wound back up to about a 1:56/1:57 pace.

Even that was brutal. I spent the last 4 minutes above 95% HRR.

The glitch at the beginning was me fiddling with my magic watch.  By the time I got it squared away, I was looking at a avg split of 2:10.  I think I might of pushed a bit too hard to get back to a 1:55 avg over the next 2000 meters.  I paid the price later.

        Workout Summary - media/20190316-2356090o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09999|38:26.0|01:55.3|227.7|24.9|166.6|180.0|10.4
W-|10000|38:27.0|01:55.4|227.7|24.9|166.6|180.0|10.5
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|03:46.3|01:53.1|233.8|23.1|136.1|150.0|11.5
01|01000|03:48.0|01:54.0|236.2|24.2|155.7|159.0|10.9
02|01000|03:47.8|01:53.9|236.8|24.3|162.3|164.0|10.8
03|01000|03:48.5|01:54.2|235.0|25.1|166.8|169.0|10.5
04|01000|03:48.8|01:54.4|233.6|25.0|170.6|172.0|10.5
05|00973|03:50.5|01:58.5|213.8|24.3|168.7|172.0|10.4
06|01027|03:59.0|01:56.3|222.0|25.3|172.9|175.0|10.2
07|01000|03:53.8|01:56.9|218.9|25.6|175.0|176.0|10.0
08|01000|03:53.6|01:56.8|219.6|25.7|177.1|179.0|10.0
09|01000|03:50.9|01:55.5|228.6|26.1|179.3|180.0|10.0

I had a bit of cough the rest of the day.  But I was happy with the workout.  I did a slow 2K cooldown afterwards and felt a bit better once I had finished that.

Sunday – March 17 – 4 x 20′ / 2′ L4 on slides

I was leaving my options open on this workout.  If I was feeling tired, I would cut it off at 3 pieces, but it was one of those amazing workouts where each stroke felt easy and my heart rate stayed incredibly low.

        Workout Summary - media/20190317-2015390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20230|87:59.0|02:10.5|170.1|19.4|135.2|157.0|11.8
W-|19327|80:00.0|02:04.2|182.4|19.7|135.6|156.0|12.3
R-|00909|08:00.0|04:24.0|046.1|17.0|131.2|156.0|11.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02367|10:00.0|02:06.8|173.5|18.7|124.2|134.0|12.6
01|02402|10:00.0|02:04.9|179.6|19.1|131.9|136.0|12.5
02|02252|09:23.5|02:05.1|179.2|19.2|129.1|135.0|12.5
03|02560|10:36.5|02:04.3|182.6|19.9|137.9|145.0|12.1
04|02439|10:00.0|02:03.0|182.6|19.7|135.6|145.0|12.4
05|02426|10:00.0|02:03.7|185.8|20.1|139.8|151.0|12.1
06|02436|10:00.0|02:03.2|186.3|19.9|137.3|151.0|12.2
07|02445|10:00.0|02:02.7|189.9|20.5|148.6|156.0|11.9

Now I am over the middle of Greenland on my way to Shanghai.  It will be a bit of a challenge to maintain a good workout schedule, but at least the place I’m going to has a great gym with 2 Model D ergs in it.  We’ll see how well I can maintain fitness.

Yesterday before I left, I brought my boat back to it’s rack in Newton.  Hoepfully when I get home, it will be time to start OTW!

 

3/13 – 3/14: Nine days straight!

Today was the ninth day in a row that I have trained on the erg.  I think it’s my longest streak in a pretty long time and it’s making me pretty happy.  I’ve got 3 more days before I head off to China, so I’ll be trying to keep the streak alive.

I am actually a big believer in the general rule of taking a rest day every 6 days, but I had a couple of rest days before this streak and I will have a lot of trouble fitting sessions around my work in China, so I am OK with pushing it a bit.

Wednesday – 3/13 – 3 x 20’/2′ L4 (static)

Bread and butter.  Felt kind of hard.  I was actually having a bit of trouble rowing lightly enough at r16 to get down to 160W.   I think that helped overcook the session.  Still it was pretty enjoyable.

       Workout Summary - media/20190313-1245450o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15047|66:00.0|02:11.6|169.0|17.2|146.1|168.0|13.3
W-|14441|60:00.0|02:04.6|181.4|17.3|146.5|167.0|13.9
R-|00613|06:00.0|04:53.6|044.5|16.0|142.1|167.0|09.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02398|10:00.0|02:05.1|178.1|16.8|131.2|145.0|14.3
01|02405|10:00.0|02:04.8|180.3|17.3|144.0|147.0|13.9
02|02389|10:00.0|02:05.6|177.9|16.8|142.9|150.0|14.2
03|02412|10:00.0|02:04.4|182.1|17.4|152.5|157.0|13.8
04|02407|10:00.0|02:04.6|183.4|17.4|150.9|160.0|13.9
05|02430|10:00.0|02:03.5|186.9|18.1|157.3|167.0|13.4

 

Thursday – 3/14 – 4 x 2000 / 5′ L2 (static)

I felt pretty worried going into this session.  I have a reasonable history of L2 sessions now, so I had a good idea of achievable pace, but I knew it was going to have to be willing to endure some discomfort to hit the target.

My history.

  • 1 Feb – Waterfall – 1:52.4 (static)
  • 9 Feb – 4 x 2k – 1:51.6 (slides)
  • 15 Feb – 5 x 1500 – 1:49.2 (static)
  • 9 March – Waterfall – 1:51.1 (slides)

So, my target for today should have been 1:51, but I wanted to shoot for 1:50.  It’s such a nice number.

I programmed the PM for 2k reps and 5 minute rests.  I did the first rep as a warmup.

Isn’t that the prettiest thing?  Nice warmup.  I extended the last burst to about 60 strokes, which got me a bit sweatier and I think that helped.

The first rep was a breeze.  I am noticing that my watts per stroke is going up a bit, must be all those L4s.  Here is a comparison of 4 L2 workouts.  I have 2 waterfalls, a 5 x 1500 and todays 4x2k.  Notice the way that my power per stroke was fading in later reps in the other three workouts, but today (purple) was a much steadier performance.

bokeh_plot (78)

In terms of intensity, I think it was right in the zone.  I passed 95% of HRR max right at the end of the last interval.  I guess I could have pushed a little bit harder, but it felt great to be in control through the whole session/

Average pace 1:49.7 for the 4 work reps.  Yes!  That makes me happy.

Tomorrow:  3 x 20’/2′ L4

 

 

Cherishing routine – 3/10 to 3/12

I got back from California last Tuesday night and since then, I’ve trained every day.  It’s been so nice being able to go to bed at an OK time, drive to work, get my session in and then do my job.  I have to cherish this, because I’m heading out to China, next Monday morning.

Sunday – 3/10 – 15 x 3’/1′ L3 on slides

I worked hard in the waterfall session on Sunday, but I wanted to get in my 3rd “hard” workout of the week.  I felt like I didn’t have the fortitude to hold up in a long continuous piece like a 10K, so I opted for one of my favorite short interval/short rest sessions from the Wolverine Plan.  This workout tends to be bit faster than other L3 workouts, and it gets pretty intense in the last 5 reps, but having the 1 minute breaks makes it pretty manageable.  Even if you blow a rep, you have a chance for redemption coming right up.  So, I think it gives a similar physical training effect, but is a lot less taxing mentally.

I haven’t done enough middle distance work on slide to have a great idea about pacing, but I don’t like it when I do less than 800m per rep (1:52.5), so I used that as my goal.

I fell short of 800m on reps 11, 12, 13 and 14.  Average distance per rep was 806m.  Average pace was 1:51.7.

It was quite a workout.  Over 30 minutes in TR and a nice little touch of red at the end.

Monday – 11 March – 3 x 18’/2′ L4 (static)

My ass was dragging on Monday morning.  But, I was hoping to do a nice long 4 x 18′ session.  I ended up stopping after 3 reps because I was feeling pretty worn out.

       Workout Summary - media/20190311-1235390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13861|60:00.0|02:09.9|167.1|17.1|140.0|159.0|13.5
W-|12947|54:00.0|02:05.1|179.6|17.4|140.8|159.0|13.8
R-|00918|06:00.0|03:16.1|054.0|14.9|132.7|159.0|10.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01429|06:00.0|02:05.9|177.1|16.5|121.7|134.0|14.4
01|01444|06:00.0|02:04.6|180.9|17.6|136.9|140.0|13.7
02|01427|06:00.0|02:06.1|174.6|17.1|139.7|142.0|13.9
03|01433|06:00.0|02:05.6|180.2|17.2|132.9|146.0|13.9
04|01442|06:00.0|02:04.8|180.6|17.7|144.5|150.0|13.6
05|01442|06:00.0|02:04.8|180.6|17.6|147.8|151.0|13.6
06|01421|06:00.0|02:06.7|173.4|16.7|139.2|147.0|14.2
07|01442|06:00.0|02:04.9|180.0|17.7|148.8|155.0|13.6
08|01465|06:00.0|02:02.8|189.1|18.3|155.2|159.0|13.3

Tuesday – 12 March – Pyramid L1

I felt like I had been hit by a truck this morning when my alarm went off.  I barely dragged myself out of bed.  But today is L1 day and L1 day must be respected!

The schedule called for the pyramid.  Last time, I managed a 1:42 pace, so this time the goal was to try to hold 1:42 until the last two reps and then go faster.  It didn’t end up turning out that way.

I started with a 2k warmup.

I think I need a longer warmup.

Then it was time to program the session into the PM.  It made me think that Concept2 should offer a more expensive, fancier PM that would make this easier.  I would buy one in a heartbeat and get the gym to upgrade.  Actually, if they just added the ability to download programmable workouts from ergdata, that would work too.  It was a lot of button pressing.

Here’s how it went.

  • 250.  (1:41.2 split) Felt good, but I was a bit worried that it started to bite with about 10 strokes left.
  • 500 (1:41.3) Ooo.  That was a bit more work than I had hoped.
  • 750 (1:41.4) I struggled through the last 250.
  • 1000 (1:46.5).  I held a 1:41 split through the first 250m, and when it started to bite, I chickened out.  I wasn’t in distress yet, but my thighs were burning and my breathing was a bit ragged.  I was counting strokes, but I went out too hard and didn’t manage pace very well.  Anyway, I basically stopped rowing for about 2 seconds and then started up again.  By that time, the average split was around 1:55.  I held about a 1:45 pace and watched the average slowly come down.  Then with about 250m left to go I pushed harder.  Not my best work.
  • 750 (1:40.7).  I was kinda mad at myself, I didn’t want to blow another rep.  I rowed this one carefully through the first 500m and then emptied the tanks in the last 250.  I coasted into the last stroke feeling really gassed.
  • 500 (1:38.1).  Now we’re getting into “fun time”.  I consciously tried to rate up and hold the split under 1:40.  This was pretty much OK through 300m, but the last 200 were very close to the edge.
  • 250 (1:33.4).  All out.  I used to do this one well below 1:30.  Sucks to suck.

I need to harden up and stop bailing on reps like this.  It’s a bad habit.

 

Working hard – 2/28 to 3/9

Thursday – Feb 28 – Inclined march / recumbent cycle

30 minutes each

Treadmill on 15% grade.  3.2 mph

Screen Shot 2019-03-09 at 7.28.53 PM.png

Recumbent cycle.  Random on level 15.

Screen Shot 2019-03-09 at 7.30.20 PM

Friday – March 1 – 3 x 20′ / 2′ L4 on slides

I love doing these on slides.

       Workout Summary - media/20190301-1855360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15349|65:59.0|02:09.0|166.8|18.9|142.4|164.0|12.3
W-|14321|59:21.0|02:04.3|179.2|19.3|143.3|163.0|12.5
R-|01033|06:00.0|02:54.3|057.1|16.2|135.0|163.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02355|09:44.7|02:04.2|175.0|18.8|126.4|137.0|12.8
01|02302|09:36.7|02:05.3|178.0|19.0|140.1|145.0|12.6
02|02423|10:00.0|02:03.8|177.9|19.1|140.9|147.0|12.7
03|02407|10:00.0|02:04.6|180.6|19.5|151.0|156.0|12.3
04|02410|10:00.0|02:04.5|181.7|19.5|147.8|157.0|12.4
05|02423|10:00.0|02:03.8|181.8|19.5|153.3|163.0|12.4

Saturday – March 2 – 4 x 18 / 2′ L4 on Slides

Even more fun. 6′ ladders.  18/20/22.

       Workout Summary - media/20190302-2045370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18333|79:59.0|02:10.9|165.9|19.3|139.4|158.0|11.8
W-|17193|71:51.0|02:05.4|178.9|19.3|140.1|158.0|12.4
R-|01147|08:00.0|03:29.3|051.1|19.4|133.1|158.0|08.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01450|06:00.0|02:04.1|180.9|19.0|119.0|134.0|12.7
01|01422|06:00.0|02:06.6|180.9|19.2|133.1|140.0|12.3
02|01440|06:00.0|02:05.0|179.4|19.3|140.0|144.0|12.5
03|01432|06:00.0|02:05.7|179.1|19.4|130.8|141.0|12.3
04|01407|05:52.4|02:05.2|178.7|19.3|141.1|148.0|12.4
05|01470|06:07.6|02:05.0|178.8|19.4|145.3|151.0|12.3
06|01432|06:00.0|02:05.7|179.7|19.6|136.9|150.0|12.2
07|01437|06:00.0|02:05.2|178.3|19.4|146.5|150.0|12.4
08|01400|05:51.6|02:05.6|177.0|19.3|147.6|153.0|12.4
09|01429|06:00.0|02:05.9|177.5|19.3|139.1|151.0|12.3
10|01436|06:00.0|02:05.3|177.8|19.3|149.6|156.0|12.4
11|01436|06:00.0|02:05.3|178.3|19.5|152.0|158.0|12.3

Sunday – March 3 – No Training

I flew out to San Jose (again) for another customer meeting on Monday.

Monday – March 4 – Fitness Center

30 minutes inclined march.  Felt tired.  Needed to slow it to 2.8 mph (from 3.0) and HR was still quite high.

Screen Shot 2019-03-09 at 7.39.33 PM

Recumbent cycle.  random. level 15

Screen Shot 2019-03-09 at 7.40.45 PM

Tuesday – March 5 – No Training

I caught a flight at 6 am, got home around 7pm.

Wednesday – March 6 – 3 x 20′ / 2′ L4 (static)

Not as lovely as doing it on slide, but still pretty relaxed.

       Workout Summary - media/20190306-1345400o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15207|66:00.0|02:10.2|169.4|17.0|139.1|159.0|13.6
W-|14468|60:00.0|02:04.4|181.9|17.4|139.9|159.0|13.9
R-|00744|06:00.0|04:02.0|044.7|12.9|131.1|159.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02395|10:00.0|02:05.3|177.3|16.8|124.1|136.0|14.2
01|02404|10:00.0|02:04.8|180.4|17.1|138.6|142.0|14.1
02|02401|10:00.0|02:04.9|179.1|17.2|136.3|144.0|14.0
03|02419|10:00.0|02:04.0|184.0|17.6|147.8|153.0|13.7
04|02416|10:00.0|02:04.2|183.6|17.4|144.2|152.0|13.9
05|02433|10:00.0|02:03.3|187.3|18.2|148.4|159.0|13.4

Thursday – March 7 – 4 x 1000m / 5′ L1 (static)

Back to the real workouts.  Here’s my L1 History

  • 30 Jan – 4 x 1k – 1:47.7 (static)
  • 4 Feb – Pyramid – 1:42.0 (static)
  • 11 Feb – 8 x 500 – 1:39.7 (static)

So, there’s a 4 week gap in doing an L1 because of vacation and business travel.  That’s not very good.  So, what should I aim for on the 4x1k?  It’s the hardest of the L1 workouts, and I am usually slower on it.  I decided to aim for 1:45 and see if I could push it faster as I went.

I started with a 2k warmup.  Hitting sub-1:45 felt really good.  I was aiming at r28 and the strokes felt nice and light.

Then the fun began.

Boom!  I was thrilled.  Negative splits.  An average of 1:43.8 and a nice faster last.  I felt in control in every rep.  I got a bit of a lactate rush after  each interval, kind of a wave of nausea and shiver, but I felt OK after about a minute of the rest.  I walked around in a happy haze all day after this.

Friday – March 8 – 3 x 18′ / 2′ L4 (static)

A little pressed for time because I had an 8:30 meeting to get to.

6′ rate ladders. 16/18/20.

An absolute joy.

Saturday – March 9 – Waterfall L2 (slides)

My L2 History:

  • 1 Feb – Waterfall – 1:52.4 (static)
  • 9 Feb – 4 x 2k – 1:51.6 (slides)
  • 15 Feb – 5 x 1500 – 1:49.2 (static)

So another gap of almost a month.  Today, I was doing the waterfall on slides.  I decided to try for the ambitious target of 1:50.  The waterfall tends to be a bit slower than the 4 x 2k, and the slides tends to be slower than static for me, but I guess I was feeling a bit cocky after the 4x1k.  It didn’t go that great, but I’m getting ahead of myself.

The warmup.  2k with bursts at sub-1:50 trying to get the feel for 1:50 and r28 on slides.  It felt a bit heavy.

bokeh_plot (75).png

Then the main event.  I managed to hold the target split for the first rep, but it was massively hard.  I got about 500m into the second rep and I knew I was cooked.  I broke form for a stroke and retargetted at about 1:54 for a little bit to get back in control, then through the last 500m, I sped up a little.  The last rep was another struggle, but I managed to hold on to a 1:52 split and managed a tiny sprint at the end.  It was hard fought and it was not as fast as I wanted, but it was a good, tough session.

bokeh_plot (76)

Not horrible, I ended up with a 1:51.9 pace.  And every single rep ended with my HR above 95% of HRR.

Tomorrow:  I owe myself an L3.  I’ll see how I feel, and maybe I’ll do a 15×3’/1′