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.