Head Race Training: Week #3 review

August 1, 2016Leave a comment

Date	Day	Workout Type	mode	Planned Workout	Actual
7/25/16	Mon	Cross Training (UT)	xt	4 x 20′ fitness center	Rest Day
7/26/16	Tue	Cross Training (TR)	xt	10K run	45′ Thresh run on treadmill HIT
7/27/16	Wed	Cross Training (UT)	xt	4 x 20′ fitness center	3 x 30′ fitness center LIT
7/28/16	Thu	Cross Training (TR)	xt	10K run	10K run 30′ HIT, 30′ LIT
7/29/16	Fri	Cross Training (UT)	xt	4 x 20′ fitness center	rest
7/30/16	Sat	Technique UT2/UT1	otw	80′ LIT	4 x 20′ on erg LIT
7/31/16	Sun	long and easy	erg	4 x 30′ / 1.5′ rest (lactate)	4 x 20′ on erg LIT
Summary				LIT: 440′ HIT: 120′	LIT: 280′ HIT: 75′

So, significantly under on both LIT and HIT minutes. That’s two weeks in a row. We’ll see if I can get back on track this week.

Monday: 16K Steady State OTW

August 1, 20162 Comments

Up at 5:15am, having gotten very little sleep. Gotta get back into this timezone somehow.

Off to Newton for my first OTW session since July 20th! I decided that a steady state session to just get some meters in the boat.

Plan:

row for about 80 minutes
short <1′ breaks at the turn arounds for a quick drink.
r20
pace target ~2:30
HR cap: 155

Weather was cloudy, 70F and 90% RH. Another recipe for copious perspiration. There was a light wind 2-4mph from the east. This was roughly a head wind heading down river and tail wind going up river.

I used RIM today to see what’s happening with my stroke. Here are plots of a few strokes with a light headwind (purple) and tailwind (yellow)

Not much to see at these rates really. At least it doesn’t look like I am lurging at the catch, like I used to do.

Heart rate was high and speed was slow, as I would expect after so long out of a boat. I tried to easy up when my HR got above 155, but it got harder and harder as I went along to row that slowly. Finally after about 12.5K, I decided to transition over to some form drills, so I finsihed with a few 500m sets of SBR and alternating SBR and feathered rowing. This felt pretty good and I was happy that my balance seemed no worse for the layoff.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1072_|_05:32_|_2:34.6_|_108___|_19.5_|_09.9_|_133___|_warmup
01087_|_2765_|_13:42_|_2:28.7_|_274___|_20.0_|_10.1_|_153___|_head wind
03852_|_3091_|_15:17_|_2:28.4_|_298___|_19.5_|_10.4_|_152___|_tail wind
06943_|_2698_|_13:48_|_2:33.4_|_273___|_19.8_|_09.9_|_154___|_head wind
09641_|_2890_|_14:33_|_2:31.1_|_282___|_19.4_|_10.2_|_152___|_tail wind
12531_|_3407_|_18:21_|_2:41.6_|_330___|_18.0_|_10.3_|_148___|_drills

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01072_|_05:32_|_2:34.6_|_108___|_19.5_|_09.9_|_133___|_warmup
11444_|_57:21_|_2:30.3_|_1127___|_19.7_|_10.2_|_153___|_Main set
03407_|_18:21_|_2:41.6_|_330___|_18.0_|_10.3_|_148___|_cool down
15923_|_21:13_|_2:33.0_|_1565___|_19.3_|_10.2_|_150___|_Total

So, not a bad return to the water. Still working on endurance base.

Tomorrow: 4 x 2700’/4′ rest @ 24-26spm (threshold)

Sunday: 4 x 20′ / 1′ rest

August 1, 2016Leave a comment

Was planning to go rowing but I was still really jet lagged and had trouble falling asleep at a reasonable hour. Finally fell asleep around 2am and got up around 10am.

I went and did an erg session around 3 in the afternoon. Goal for today was to basically do the same thing as Saturday.

Still hot ~80F and humid 80% RH. A real sweat fest.

Today, I was going for r19 and 185W. Basically the same results as yesterday, but started at a higher initial heart rate. I eased off against the target power in the last 20 minutes to try to stay right at the top of the UT1 band, but missed it by a couple BPM.