Sunday: 4×20’/1′ rest – Humid slog

January 10, 20162 Comments

A few aches and pains from yesterday’s exertions, but nothing too impressive. Around 2:30 in the afternoon I sat down for run of the mill steady state session. Another in a long series of 4 x 20′ L4 sessions.

It was almost 60F outside and raining. In my erg room, with the windows open and the fan going, it was 72F and 85% humidity. I left a sizable puddle under the erg today.

The workout was close to standard. I planned to do 195 stroke sequences all the way through, but I felt a bit over matched in the third 20′ piece and backed off to 192 stroke sets. This exchanged a minute at 21spm for a minute at 18spm. It is surprising how much of a difference that can make in how things feel, even though it was less than a half a stroke difference over 20 minutes and only 2.5 watts different output.

Here is the stroke plan:

And the HR plots

I measured lactates at 60 minutes and the reading was 1.6 mmol/l. Which is good to see. I need to work a lot harder to get a 2.0mmol/l reading now than at the end of the OTW season. Anyway, after seeing that nice reading, I reverted back to the 195 sequences for the last 20 minutes.

Workout Summary – Jan 10, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19798_|_80:00.0_|_02:01.2_|_196.5_|_19.6_|_153.0_|_ 77.3% _|_12.7_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI

01_|_02479_|_10:00.0_|_02:01.0_|_197.4_|_19.6_|_138.0_|_ 66.7% _|_12.6_|_10.1
02_|_02479_|_10:00.0_|_02:01.0_|_197.4_|_19.8_|_144.0_|_ 70.9% _|_12.5_|_10.0
03_|_02480_|_10:00.0_|_02:01.0_|_197.8_|_19.7_|_147.0_|_ 73.0% _|_12.6_|_10.0
04_|_02478_|_10:00.0_|_02:01.1_|_197.2_|_19.6_|_152.0_|_ 76.6% _|_12.6_|_10.1
05_|_02467_|_10:00.0_|_02:01.6_|_194.7_|_19.2_|_147.0_|_ 73.0% _|_12.9_|_10.1
06_|_02463_|_10:00.0_|_02:01.8_|_193.7_|_19.3_|_150.0_|_ 75.2% _|_12.8_|_10.0_|_1.6
07_|_02475_|_10:00.0_|_02:01.2_|_196.6_|_19.7_|_150.0_|_ 75.2% _|_12.6_|_10.0
08_|_02477_|_10:00.0_|_02:01.1_|_197.0_|_19.6_|_153.0_|_ 77.3% _|_12.6_|_10.1

Not a bad workout. I overstroked by 11 strokes across the whole workout and ended up 125 ahead. I noticed during the row that it was work to try to keep my rate down, and I rarely saw my rate below target.

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0195___|___02460___|___0196___|___02479___|___01___|___19___|___132
0195___|___02460___|___0198___|___02479___|___03___|___18___|___136
0195___|___02460___|___0197___|___02480___|___02___|___20___|___140
0195___|___02460___|___0196___|___02478___|___01___|___18___|___140
0192___|___02456___|___0192___|___02467___|___00___|___11___|___142
0192___|___02456___|___0193___|___02463___|___01___|___07___|___141
0195___|___02460___|___0197___|___02475___|___02___|___15___|___144
0195___|___02460___|___0196___|___02477___|___01___|___17___|___148
1554___|___19673___|___1565___|___19798___|___11___|___125___|___000

Tomorrow morning: Same thing. With the PM5 and painsled!

Saturday: 5K PB

January 10, 20165 Comments

I was out late with a customer late on Thursday night, and so I decided to sleep in and take rest day Friday. I was due. I had worked out 7 days straight prior to Friday.

Saturday’s objective was a 5K threshold piece. I really wanted to go for a good time, maybe even a PB, but my workouts during the week had been disappointingly difficult. Nonetheless, with a rest day, and doing the row in the afternoon instead of first thing, I thought I might give it a shot.

My previous PB was 17:46.1 (1:46.6 pace) set in 2014, during my magical first experience with lactate based training.

Today, I did a 2K warmup. Nothing fancy, but I did do it strapless. Makes strapping in feel good. As soon as I finished and setup my 5k piece, rowpro decided to crash. Getting it back involved rebooting the PC, so I did another 500m or so to keep warm while the hard disk grinded away.

I started rowpro again with the PC isolated from the network and all was well.

Into the main event. I decided to set out at a 1:46 pace and evaluate at the end of each 1000m split. In the first 1000m, I tried to get comfortable with a stroke rate. I tried to rate up and row a little lighter around 500, but my splits dropped too much and I knew I would torch myself, so I dropped it back. Through 1000m, I felt OK, but not that OK, I decided to let the split drift up to 1:47, and counted out the next 100 strokes. At 2000m, I was started hurt pretty bad, but I decided to keep trying to hold the 1:47 for the next 100 strokes. That was a long 100 strokes!

There were two real crisis points in the row. The first was around 3000m when I saw my HR cross over to the anaerobic zone. I have held my HR up in the red for 2000 meters before, but it is something that is really nasty to experience, and I needed to do a gut check to see if I was willing to go there. I gave myself permission to let the splits drift up to 1:48 and if I didn’t get the PB, that would be OK. I did want to stay as far under 18 minutes as I could, though. Another very long 100 stroke counted out (well actually, each 1000m was about 96 strokes).

When I got to 4000, my average split had drifted up to 1:46.7. I will often lose hope when I slip behind my target, but today, I just plugged along. I drifted even further up seeing more 1:48s. By the time I got to 500 left, my average was up to 1:46.8. I tried to rate up to start sprinting, but I almos instantly regretted it and almost stopped. I saw one stroke at 1:50, and then one at 1:56, and I got myself back under control and just tried to hold the 1:48s. When I got down to 200m left, I did start to sprint while I counted down the last 20 strokes. I held 1:40 splits for 100m, and really cranked up for the last ten strokes sprinting it home at 1:36.

All this I figured out after the fact because I had my eyes closed for just about the whole last 200m. When I opened them, I had 10m left, and my avg split was down to 1:46.5. As I pulled the last stroke, it flipped to a 1:46.4. I was done, and I had a new PB, 17:44.3, a 1.8 second improvement over the one from just about 2 years ago (17:46.1).

Tough row.

Workout Summary – Jan 09, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_17:44.3_|_01:46.4_|_290.3_|_27.1_|_184.0_|_ 99.3% _|_10.4_|_10.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI
01_|_00500_|_01:45.5_|_01:45.5_|_298.0_|_26.7_|_159.0_|_ 81.6% _|_10.6_|_11.1
02_|_00500_|_01:45.7_|_01:45.7_|_296.7_|_26.7_|_166.0_|_ 86.5% _|_10.6_|_11.1
03_|_00500_|_01:46.9_|_01:46.9_|_286.4_|_26.4_|_168.0_|_ 87.9% _|_10.6_|_10.9
04_|_00500_|_01:46.6_|_01:46.6_|_288.7_|_27.0_|_172.0_|_ 90.8% _|_10.4_|_10.7
05_|_00500_|_01:47.1_|_01:47.1_|_285.2_|_26.9_|_175.0_|_ 92.9% _|_10.4_|_10.6
06_|_00500_|_01:46.9_|_01:46.9_|_286.2_|_26.9_|_177.0_|_ 94.3% _|_10.4_|_10.6
07_|_00500_|_01:47.3_|_01:47.3_|_283.6_|_27.4_|_179.0_|_ 95.7% _|_10.2_|_10.3
08_|_00500_|_01:47.5_|_01:47.5_|_281.4_|_26.8_|_180.0_|_ 96.5% _|_10.4_|_10.5
09_|_00500_|_01:47.3_|_01:47.3_|_282.9_|_26.8_|_181.0_|_ 97.2% _|_10.4_|_10.5
10_|_00500_|_01:43.4_|_01:43.4_|_316.5_|_29.0_|_184.0_|_ 99.3% _|_10.0_|_10.9

After that, I did what felt like the world’s longest cool down. Another 5K, starting at 1:55 and slowing down by 3 seconds every 500m.

Tomorrow: 4 x 20′ / 1′ rest L4

Thursday: 4 x 2K / 4′ rest

January 8, 20163 Comments

Still struggling. All I could do to hold flat splits at 1:49.

This was a first outing on the erg at with with a newly upgraded PM5!

The upgrade was a bit of struggle because the monitor was setup for model D/E, and I needed to a bit of googling to find the way to change it to Model C. By the way, if you ever want to do that, here is the help page.

After I got that sorted out, it hooked up to my Wahoo Tickr HR belt with no drama. And hooked up to my iphone via bluetooth seamlessly. On the iphone, I tried it with the concept2 application ergdata. I worked without any trouble. After that, I started up my beta copy of the Painsled app.

The app hooked up automatically and showed a live dashboard. The way the app works is you basically pretend that the phone is there at all and set up your workouts on the PM5. When you finish a workout, the app is supposed to write your workout log file when you press the menu button. This crashed the app. But the coolest thing happened. Overnight between wednesday and thursday the developer pushed a new version which fixed the bug. What a delightful experience.

So, it worked great on Thursday morning. I captured the whole workout in a big messy csv file. Now I am trying to figure out how to massage that into my graphical tools. A project for this weekend perhaps.

Here’s a primitive HR plot from the file.

Today I took a rest day. Going to go for a hard 5K tomorrow.

Wed AM: 4 x 20′ / 1′ rest L4 – Very Tired

January 6, 2016Leave a comment

I struggle on the morning after a day when I do an afternoon session, apparently even when the session is short and easy like last nights 30′ L4.

I started with a plan to do repeats of a fun 20′ “mountain”.

3′ @ 18 (180W)
3′ @ 19 (190W)
3′ @ 20 (200W)
2′ @ 21 (210W)
3′ @ 20
3′ @ 19
3′ @ 18

This is a lower intensity than the sessions that I did on Sunday and Monday, but today it was too much for me and I could see it my HR and RPE at the end of the first mountain.

I pushed on and tried to stick to the plan through the second 20′ mountain, and it was pretty miserable. I started the third mountain, and after a few minutes, I decided to ease up. I just shifted to a steady state 180W at 20 spm, which is a lighter, easier stroke. This brought my HR down to about 70% HRR and I felt a lot more comfortable. At the end of this 20 minute piece, I measured lactates and it was 1.3 mmol/l. So, I could push a bit harder.

For the last 20 minutes, I did just that. I brought up the wattage to 190W and the rate down to r19. It was pretty hard work, and I was curious how hard. By the end of 20′, my HR had gone up to around 155 (80% HRR) and my lactate was up to 4.0mmol/l.

So the take away for me is that even though there is no firm correlation between HR and lactate, if my HR is high and my RPE is high, I should dial back the watts, in most cases 10W dial back should be enough.

Tomorrow: 4 x 2K / 5′ rest. Pace target 1:48.0 (same as the avg for last time)

Tuesday PM: 30′ L4

January 6, 2016Leave a comment

Easy L4 to work out the kinks from the tough morning session.

I enjoyed it.

Tuesday: Waterfall – 3K / 2.5K / 2K – 5′ rest

January 5, 20164 Comments

I’m not sure what’s wrong with me right now. I feel like my highest gear has been taken away. To put it another way, I can’t seem to really dive into the pain box. I’ve felt this way in today’s workout and also in the previous 4×8′ workout. A couple weeks ago, I felt like I could push and my HR would eventually rise up to above 180. In these past two workouts, I feel like I’m hitting a wall with my HR around 170.

Today, I pushed through the first interval on target (<1:48), but I couldn’t hold the pace during the second interval, and needed to downshift about a third of the way through. I eventually pulled it back together and ended up with a 1:50.7 pace. For the third interval, I reset the target to 1:49 and just pounded it out and finished at 1:48.8. But it felt like the longest 2K of my life, and I was spent at the end.

So, I’m not all that happy with the workout. But I have noticed this kind of thing before in my training. I go through a week or two where it is really hard to work at high heart rates, and then eventually I push through. This meso-cycle is also a really tough one for me. These long interval workouts are a bitch and trying to pump myself up for 3 of them each week is challenge. But the end is already in sight. Soon, I will be shifting gears to the sprint and power mesocycle. I’m looking forward to that in a twisted and perverse way.

I think I will do a 30 minute recovery row this afternoon, and tomorrow morning will be a normal 4×20 L4.

Monday: 3 x 20′ / 1′ rest L4

January 4, 2016Leave a comment

That was a rude shock. Over the Christmas holidays, I was sleeping in to 9 or 10 every morning and lazying about most of the day. Then in the afternoon (or evening), I’d go hop on the erg for a workout. That all changed today. Back to my normal weekly schedule. Alarm went off at 5:15am, and I rolled out of bed bleary eyed. I was in the gym by 7.

Since I was rowing with less than 12 hours of recovery, I decided to keep it to an hour. My training plan called for a rest today, but I took that one early on New Year’s Eve, so I was just subbing in a low intensity session.

The schedule change was too much for me. I did two of the same 195 stroke sequences as last night for the first 20 minutes, then I dropped back to a 192 stroke sequence for the next 10. A couple of minutes into the 4th 10 minute sequence, I just stopped rowing. I wasn’t feeling that bad, but I wasn’t feeling that great either. I just sat there for a couple minutes and decided what to do. I debated just walking away, but instead decided to just dial it back a bit and finish the hour. So I rowed out the rest of that 10 minute sequence at 19spm and around 190W.

Then for the last 20 minutes I did a couple of 188 strokes sequences. These are 2 minutes each at 18/19/20/19/18. This was just about right for my mental state this morning. At the end of this, I took a lactate reading and it was 1.8 mmol/l. So, I the adjustment put me right in the correct range.

One other note. Since I am getting ready for indoor competitions, I am going to be rowing off slides for the next couple months.

In addition to lack of sleep and short recovery, I also had thermal differences to contend with. The gym is almost 10 degrees (F) higher than my erg room at home. Modesty also required me to wear a shirt, which I don’t do at home either. I think this makes a difference. Not huge, but noticeable.

Tomorrow: Back to distance based intervals. The Waterfall 3K/2.5K/2K. Last time I did it with an avg pace of 1:47.8. I’ll try to hold that for the first interval and see where I end up after that.

Sunday: 3 x 20′ / 1′ rest L4

January 4, 20164 Comments

It was 7:30 PM before I sat down on the erg. And I wasn’t really in the mood. But there was nothing to fear from this session. Just another low intensity L4 aerobic workout. I limited it to 60 minutes because it was so late and I knew I would be working out first thing in the morning as well.

I continued to push the stroke count up. I think I found the limit. Lactate at 60 minutes was 2.3mmol/l.

Workout Summary – Jan 04, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14919_|_60:00.0_|_02:00.7_|_199.3_|_19.6_|_151.0_|_ 75.9% _|_12.7_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI

01_|_02492_|_10:00.0_|_02:00.4_|_200.7_|_19.6_|_137.0_|_ 66.0% _|_12.7_|_10.2
02_|_02491_|_10:00.0_|_02:00.4_|_200.3_|_19.6_|_146.0_|_ 72.3% _|_12.7_|_10.2
03_|_02491_|_10:00.0_|_02:00.4_|_200.4_|_19.8_|_146.0_|_ 72.3% _|_12.6_|_10.1
04_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.6_|_149.0_|_ 74.5% _|_12.6_|_10.1
05_|_02485_|_10:00.0_|_02:00.7_|_199.0_|_19.6_|_148.0_|_ 73.8% _|_12.7_|_10.2
06_|_02480_|_10:00.0_|_02:01.0_|_197.7_|_19.6_|_151.0_|_ 75.9% _|_12.7_|_10.1

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0195___|___02460___|___0196___|___02492___|___01___|___32___|___134
0195___|___02460___|___0196___|___02491___|___01___|___31___|___137
0195___|___02460___|___0198___|___02491___|___03___|___31___|___139
0195___|___02460___|___0196___|___02479___|___01___|___19___|___140
0195___|___02460___|___0196___|___02485___|___01___|___25___|___141
0195___|___02460___|___0196___|___02480___|___01___|___20___|___141
0000___|___00000___|___0000___|___00000___|___00___|___00___|___000
0000___|___00000___|___0000___|___00000___|___00___|___00___|___000
1170___|___14761___|___1178___|___14919___|___08___|___157___|___000

Getting close to the magical 200W level for steady state.

Saturday: 4 x 8′ / 4′ rest

January 3, 20162 Comments

I am really starting to dislike time based intervals. They are just so hard. In distance based intervals, if you push harder, you get done sooner. In a time based interval, you just suffer more for the same period of time.

But the unpleasantness does serve to keep you focused on the target of the training. Hit the paces and stroke rates and don’t screw around.

Saturday’s session was particularly unpleasant. I wasn’t in the mood to do it. The warmup wasn’t great. And even in the first interval, I felt like I was digging deep, despite the fact that my HR wasn’t all that high. Each interval after the first was even worse. It was as much a test of mental toughness as physical training. I just wanted to stop the whole time.

But I didn’t and that’s a minor victory. But, my splits are getting faster either, which is a bummer.

Screen Shot 2016-01-03 at 9.57.22 AM Screen Shot 2016-01-03 at 9.56.56 AM

Workout Summary – Jan 03, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_15165_|_60:00.0_|_01:58.7_|_209.3_|_23.7_|_176.0_|_ 93.6% _|_10.7_|_08.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI

01_|_02009_|_08:00.0_|_01:59.5_|_205.2_|_20.0_|_156.0_|_ 79.4% _|_12.6_|_10.3
02_|_02214_|_08:00.0_|_01:48.4_|_274.9_|_25.8_|_166.0_|_ 86.5% _|_10.7_|_10.7
03_|_00819_|_04:00.0_|_02:26.5_|_111.4_|_21.3_|_165.0_|_ 85.8% _|_09.6_|_05.2
04_|_02202_|_08:00.0_|_01:49.0_|_270.2_|_25.9_|_170.0_|_ 89.4% _|_10.6_|_10.4
05_|_00814_|_04:00.0_|_02:27.5_|_109.2_|_21.5_|_170.0_|_ 89.4% _|_09.5_|_05.1
06_|_02204_|_08:00.0_|_01:48.9_|_271.2_|_26.6_|_173.0_|_ 91.5% _|_10.3_|_10.2
07_|_00806_|_04:00.0_|_02:28.9_|_106.1_|_21.8_|_173.0_|_ 91.5% _|_09.3_|_04.9
08_|_02202_|_08:00.0_|_01:49.0_|_270.3_|_26.9_|_176.0_|_ 93.6% _|_10.2_|_10.1
09_|_01895_|_08:00.0_|_02:06.7_|_172.3_|_20.4_|_176.0_|_ 93.6% _|_11.6_|_08.5

Intervals____|_08822_|_32:00.0_|_1:48.8__|_271.7_|_26.3_|_163.0_|_10.5
Other Meters_|_06343_|_28:00.0_|_2:12.4__|_140.8_|_20.8_|_139.5_|_10.9

Sunday: 4 x 20′ / 1′ rest L4

Friday: 4 x 20′ / 1′ rest L4

January 1, 2016Leave a comment

Thursday: Too busy getting ready for New Year’s Eve festivities to fit in my planned 4 x 8′ workout. I was due for a rest day anyway.

Last night was a long one with rich food, and lots of champagne. A delightful evening. I finally got to bed around 2 in the morning, and slept until 10:30. It’s going to be hellish getting up at 5:15 on Monday!

I headed off to row around 4pm. I figured it would be a crappy session since I was a bit hungover and still felt pretty full from last night, but the room was nice and cool and after a reasonably uncomfortable first 10 minutes, I settled in nicely and really started to enjoy the row. I am listening to a “Great Courses” course about turning points in american history. Today I listened to two lectures. The first on the birth of the american environmental movement (1968 when there was an oil spill off Santa Barbara and the Coyahoga River caught on fire in Cleveland). The second was about Watergate and Nixon’s resignation. Brilliant course. It started before the landing of the Pilgrims and continues to nearly the present. A perfect thing to listen to during steady state rowing.

HR and RPE were fine throughout and for the last 20 minutes, I spiced it up by extending the segement at 21 spm and 210 watts from 1 minute to 2 minutes and shortening the 18 spm section by a minute.

HR was fine throughout. I didn’t bother with a lactate test.

Workout Summary – Jan 01, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19806_|_80:00.0_|_02:01.2_|_196.7_|_19.2_|_136.5_|_ 65.6% _|_12.9_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02463_|_10:00.0_|_02:01.8_|_193.7_|_18.7_|_126.6_|_ 58.6% _|_13.2_|_10.4
02_|_02477_|_10:00.0_|_02:01.1_|_197.0_|_19.1_|_134.3_|_ 64.1% _|_13.0_|_10.3
03_|_02477_|_10:00.0_|_02:01.1_|_196.9_|_19.1_|_134.5_|_ 64.2% _|_13.0_|_10.3
04_|_02472_|_10:00.0_|_02:01.4_|_195.9_|_19.2_|_140.4_|_ 68.4% _|_12.9_|_10.2
05_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.1_|_137.4_|_ 66.2% _|_12.9_|_10.3
06_|_02470_|_10:00.0_|_02:01.4_|_195.4_|_19.3_|_140.1_|_ 68.1% _|_12.8_|_10.1
07_|_02489_|_10:00.0_|_02:00.5_|_200.0_|_19.6_|_137.8_|_ 66.5% _|_12.7_|_10.2
08_|_02486_|_10:00.0_|_02:00.7_|_199.1_|_19.5_|_140.5_|_ 68.5% _|_12.7_|_10.2

I was only one stroke off after the whole workout. My pace accuracy is getting better. I am still pushing the pace too much. Better to hit that exactly and ramp up the stroke counts.

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0190___|___02447___|___0187___|___02463___|___-03___|___16___|___130
0192___|___02456___|___0191___|___02477___|___-01___|___21___|___130
0192___|___02456___|___0191___|___02477___|___-01___|___21___|___137
0192___|___02456___|___0192___|___02472___|___00___|___16___|___135
0192___|___02456___|___0191___|___02472___|___-01___|___16___|___136
0192___|___02456___|___0193___|___02470___|___01___|___15___|___135
0195___|___02460___|___0196___|___02489___|___01___|___29___|___135
0195___|___02460___|___0195___|___02486___|___00___|___26___|___134
1540___|___19647___|___1536___|___19806___|___-04___|___159___|___000

Tomorrow: The plan is asking for a 5 x 6′, but I might do the 4×8′ that I skipped yesterday instead.

Quantified Rowing

Measure – Adjust – Improve

Month: January 2016