Day: November 18, 2016

Friday AM: Quick Strength session

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I went to bed late last night.  I finished my workout around 10:30 and I was pretty jazzed up.  It wasn’t until 12:30 or so that I was settled into bed.

So, I slept in an extra hour to 6:15, and then fought the traffic to get to work.  Once I was there, I had a pretty short window to workout.

So the plan was:

  • 20 minute fletcher format warmup
  • Quick Strength workout
    • Squats
    • Standing Press
    • Chin Ups
    • Ab roll outs
    • Push ups

As it turned out, I ran out of time before the push ups.

myimage11-18a

Workout Summary - media/20161118-181034-concept2-result-27823043o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05115|20:00.0|01:57.3|222.8|21.0|151.4|169.0|12.2
W-|05119|20:00.0|01:57.2|215.9|20.5|150.8|169.0|12.6
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00991|04:00.0|02:01.1|185.3|17.9|129.6|139.0|13.9
02|01008|04:00.0|01:59.0|205.3|20.1|144.9|150.0|12.5
03|00777|03:00.0|01:55.8|222.5|21.9|152.7|155.0|11.8
04|00269|01:00.0|01:51.4|249.4|24.0|158.4|160.0|11.2
05|00141|00:30.0|01:46.4|285.2|25.8|161.8|164.0|10.9
06|00493|02:00.0|02:01.6|193.5|18.6|160.5|164.0|13.3
07|00299|01:00.0|01:40.5|336.0|28.0|162.4|167.0|10.7
08|00494|02:00.0|02:01.6|196.9|18.6|163.2|168.0|13.3
09|00157|00:30.0|01:35.7|393.4|31.2|163.5|168.0|10.1
10|00490|02:00.0|02:02.5|191.7|18.9|164.5|169.0|13.0

Then on to strength

Squats
135 x 6
185 x 6 x 3

Standing press
65 x 6
85 x 4  (too heavy)
80 x 5 x 2

Chin ups
3 unassisted (yay)
6 x 2 (red band on knee assisted)

Ab wheel roll out
8 (oh my lord did these hurt!  My abs were still smarting from doing 3 sets of 10 on Tuesday)

ran out of time here.

Tonight:  Another L4 HM

Tomorrow:  Last row on the lake in worcester

As I mentioned yesterday.  I had some fun changing a tire while all of my coworkers watched.  Turns out they took pictures too!

2016-11-18-12-59-26

 

Thursday: HM L4

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Wednesday:  Flew down to Dallas.  No time for any training.  Big dinner with the customer.  About 20 of us at the restaurant.  Too much beer, wine, tequila and steak.

Thursday:  Early start.  We needed to be at the office at 7:30, so no time for a workout in the am.  On my way to the office, I had a blowout on a tire on my rental car.  It turned into the highlight of my day.  Changing a tire on  the car in my business suit while 10 of my coworkers looked on offering me suggestions and making sure I did it correctly.

After the meeting, I headed off to the airport for my return home.  I got to Boston around 7:45pm and I was home by 8:30. By this time I was really looking forward to a nice relaxing endurance session.  I saw Sander’s distance based L4 and decided to copy that to keep my mind busy during the row.  I also wanted to squeeze it into a half marathon so I could keep up with the Crazy Bear Challenge.

So the workout plan was:

  • Set up for a HM (21097m)
  • paddle the first 97 meters to get to a even number
  • row the rest 4 x ( 5000m work and 250m paddle)
  • In each 5000m work section do 2 sets of
    • 1000 at 18
    • 750 at 19
    • 500 at 20
    • 250 at 21
  • Power: 10W x stroke rate
  • HR cap: 155 (I never got near it)
  • first 2500 meters start slow (16 spm instead of 18)

It was quite a challenge to keep track of the right elapsed distances for each of the rate changes.  That and a good adventure audiobook keep me very occupied and the time flew by.  I love working out at night.  I swear I’m 10 watts better.

The glitch i the third interval was the low battery warning coming up on my phone and me running to get my charger!  Ruined the split for that segment too.

Workout Summary - media/20161118-034816-concept2-result-27821242o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21000|87:40.0|02:05.2|185.4|19.0|136.6|148.0|12.6
W-|20000|82:06.0|02:03.2|190.4|18.9|137.1|147.0|12.9
R-|01097|05:54.0|02:41.6|111.0|21.0|127.8|147.0|12.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
02|02500|10:30.7|02:06.1|173.2|17.0|128.2|134.0|14.0
03|02500|10:08.7|02:01.7|192.4|18.9|137.3|145.0|13.0
04|02500|10:08.0|02:01.6|192.4|19.0|136.3|144.0|13.0
05|02500|10:07.8|02:01.6|193.5|19.1|141.0|147.0|12.9
06|02500|10:47.2|02:09.4|193.2|19.5|135.2|143.0|11.9
07|02500|10:08.6|02:01.7|192.7|19.1|140.1|146.0|12.9
08|02500|10:07.1|02:01.4|193.4|19.2|136.9|145.0|12.8
09|02500|10:08.5|02:01.7|192.7|19.1|142.0|147.0|12.9

Another annoyance was needing to use ergdata instead of painsled.  The most recent update of painsled seems to have broken it for me.

Tomorrow:  Strength session in  the morning and another HM L4 in the evening.