Month: March 2017

More fun with Stravastix

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I am really grateful for a post over on RowingMusings that introduced me to an add on to Strava called StravistiX.

It is an online tool that essentially does a version of TRIMP (Training Impulse), a method to measure total training load that uses both the duration and the intensity of a session.  Intensity is measured as a % of HRR.  (HRR is the delta between your maxHR and your RestingHR).

StravistiX has implemented a flavor of this as a pretty seamless add-on to Strava.  So, now I routinely upload each session to Strava, either directly, or as an export from rowsandall, and every week or so, I sync it to StravistiX.

This is the output I get.

Screen Shot 2017-03-08 at 10.01.27 PM.png

So, you can see in one chart the story of my training since January 15th.

On Januray 16th, I was cleared to get back to training after my knee surgery.  I’ve had a greater number of rest days than I normally plan (14 vs 8), mainly due to an insane business travel schedule.

Despite this, I have tried to keep on track with the Marathon training plan, and it seems to be paying off.  By the measures here, I am in overload right now.  I’m not sure if that is a bad thing or not.  And it seems to think that my fitness is improving.

I’m planning on reviewing this weekly and probably posting something about monthly.  Right now I’m doing it to learn.  Eventually, I might use it to guide the intensity of the training sessions I have planned.

 

Wednesday: Slow HM with High HR

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It’s workouts like today that really spark my curiosity about exercise physiology.

I’ve been having a great string of workouts, and I’ve been feeling pretty sharp.

I will admit that I was feeling tired when I got up this morning, but I got a good night’s sleep.  But I was looking forward to a nice long, easy cruise.

The plan called for a 2×45’/4′ rest.  I decided to substitute a half marathon at the same power just to change it up a bit.

What happened in the workout was very strange.  My HR started low, and just kept going up.  I didn’t feel like I was working extra hard, but my HR just never plateaued.

3-8a

Just look at the difference between this and the 2×45′ session I did on Sunday.

  • Same power
  • Same Stroke Rate
  • Wildly different HR

So, what’s going on?  A few theories

  • Accumulated fatigue?
  • Warmer today than Sunday
  • Fasted vs not fasted
  • Morning vs Afternoon

I’d love to understand this stuff better.

3 x 20′ / 2′ (mp, 10kp, hmp)

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I didn’t sleep too well.  I had a conference call that went until 10:45 last night which was still on my mind when I went to sleep.

I woke up before my alarm, but I felt pretty tired.  Both sore from yesterday’s session and just plain tired.

I got to work around 6:15am, and ended up responding to email until nearly 8:00, then I headed to the gym.

Plan:

7-Mar M2 3 x 20′ / 2′ MP, 10KP, HMP 90.0% (167)

I decided to push the envelope on target power.  These are 5W above the top of the bands I started with.

  • mp: 200W
  • 10kp: 230W
  • hmp: 215W

The session was hard!  Well, the first 20 minutes was easy.  The second was hard, and the third was just annoying.  Too hard to recover much, but not hard enough to provoke a crisis.

3-7d

Workout Summary - media/Import_29074482.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|16208|66:00.0|02:02.2|203.2|23.2|156.7|173.0|10.6
W-|15333|60:00.0|01:57.4|212.2|23.2|157.8|173.0|11.0
R-|00876|06:00.0|03:25.4|085.5|23.0|137.1|173.0|03.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|05001|20:00.0|01:60.0|198.9|21.6|141.3|150.0|11.6
01|05223|20:00.0|01:54.9|227.0|24.1|164.1|172.0|10.8
02|05109|20:00.0|01:57.4|210.8|23.9|168.0|173.0|10.7

I did this workout 3 weeks ago on 2/14.  Today’s session was way better

  • ~10W Higher power today in each segment (201 vs 192, 231 vs 221, 216 vs 205)
  • Lower HR, 173 vs 176 peak
  • roughly the same stroke rate

This looks like progress to me.

Tomorrow:  Plan calls for a rest day, but I think I will do an endurance session.  I will be flying out to San Diego in the afternoon and I’m not sure what training I can do on the road.

2 x 45′ / 4’30” MP or slower 80.0% (149)

 

Monday: 4 x (6′ @ 5kp + 9′ @ mp) / 4′ rest

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Plan:

6-Mar M1 4 x 15′ / 4′ 6′ @ 5KP, 9′ @ MP 92.5% (172)

Target power

  • 5kp: last session I did ~240W and that was for 8′.  Target today: 250W
  • mp: stick to 195W

I did my session yesterday from 5pm to about 6:30pm and it was a long one.  I felt lethargic this morning and I wasted time doing email to avoid going down to the gym.  I finally got up the motivation and headed downstairs around 7:30am.

I started with a 4 minute warmup and I felt short of breath.  I was worried that things might go very badly.  They didn’t.

I settled into 250W and 25 spm for the 5kp bit and just counted strokes.  I hit 150 strokes right at 6 minutes, and downshifted to 195W.  My HR stayed nice and low during the 5kp and came back down quickly at mp.

The second interval was hard work, but I had no trouble.  Same with the third.  My HR was no where near the limit, so I decided to push the last one faster, up to 265W.  This did the trick.  It pushed my HR up to about 170bpm.  It still settled nicely after the downshift.

Pretty great session.

3-6a

The last time I did this was in late January.  There is really no comparison.  Today was way better.

  • Higher power every segment
  • stroke rate the same
  • HR response was way way better
Workout Summary - media/Import_29062564.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18451|75:48.0|02:03.3|197.9|22.6|146.5|170.0|10.8
W-|16220|63:48.0|01:58.0|214.6|22.7|151.0|170.0|11.2
R-|02237|12:00.0|02:41.0|088.7|21.0|119.7|170.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01045|04:00.0|01:54.8|220.5|22.7|127.1|143.0|11.5
01|01488|06:00.0|02:00.9|224.8|24.5|145.2|157.0|10.1
02|02245|09:00.0|02:00.3|201.1|21.4|147.9|159.0|11.7
03|01566|06:00.0|01:55.0|232.9|24.5|147.5|161.0|10.6
04|02237|09:00.0|02:00.7|197.4|21.4|152.7|162.0|11.6
05|01603|06:00.0|01:52.3|243.6|24.6|153.4|164.0|10.9
06|02229|09:00.0|02:01.1|195.7|21.0|155.4|165.0|11.8
07|01629|06:00.0|01:50.5|257.4|25.4|159.4|170.0|10.7
08|02177|08:48.3|02:01.3|193.9|21.5|157.8|169.0|11.5

 

Tomorrow:

7-Mar M2 3 x 20′ / 2′ MP, 10KP, HMP 90.0% (167)

target power:

1-17j

  • MP: 200W
  • 10KP: 230W
  • HMP: 215W

Sunday: 2 x 45′ / 4′ rest (HR cap at 155)

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The plan called for:

5-Mar W8-D M3 2 x 30′ / 3′ MP or slower 80.0% (149)

But I have been missing endurance sessions and cheating down the durations, so I decided to go long.

5-Mar W8-D M3 2 x 45′ / 4′ MP or slower 80.0% (149)

I did this session at home on the dynamic.  Still not sure how I feel about it.  I feel like I am slower, and it sure is “grindy-er”.  It  makes a lot of noise and it does not feel smooth.  I still wonder if something is wrong with it.  I have to find another dynamic somewhere to compare.

The workout was uneventful.  My HR shot up a bit quicker than it should have, but plateaued around 150 for the first piece and 155 for the second.

3-5a

Workout Summary - media/Import_29058623.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22116|93:59.0|02:07.5|167.1|20.2|145.8|157.0|11.6
W-|21468|90:00.0|02:05.8|173.3|20.2|147.6|157.0|11.8
R-|00648|03:59.0|03:04.6|057.2|20.5|114.3|157.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|10728|45:00.0|02:05.8|173.8|19.9|142.9|151.0|12.0
01|10740|45:00.7|02:05.7|172.7|20.5|152.3|157.0|11.7

I did this same session on a static erg back on January 27th.  Here’s a comparison

  • Power was the within a couple watts.
  • Stroke rate was a bit higher on the dynamic
  • HR was persistently higher on the dynamic.

 

 

A gift from a friend – 2 x (10 x (500m on / 200m off) / 4′ rest

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My friend Sander is in the process of adding new features on rowsandall.com that are designed to help rowing teams use data analysis to get faster.  These features let you do things like share workout results, comment on each other’s workouts and even compare your workouts graphically.

So, we even though we are following different training plans, we are trying to find some workouts which we can do as a group to try out these features.  Today, he suggested the workout from his club’s Masters training plan.  It looked like a monster.

Rowing 15km (75′) consisting of 
1. 2500m warming up
2. 2x(10x500m/80″)/4min @ 26spm (Zone 3-4)
3. Stretching 20 minutes
We talked a little about how to set it up so that the comparisons were meaningful. You could set it up just using regular distance intervals, but the issue with that is since everyone will paddle different distances during the rests, the comparison plots will get all misaligned by the end.
We decided to change it slightly, so that it was
2 x ( 10 x (500m on / 200m paddle) / 4′ @ 26 spm
This could be set up on the PM either as a 7000m row (like Sander did), or as a 10 x 700/no rest interval session like I did.  This kept the graphs all pretty.
If I were planning group workouts and I wanted to do comparison plots, I would definitely recommend time based intervals and time based rests.  It makes it much easier to compare rowers of different abilities.
Different abilities did not turn out to be a factor for this workout.  It turned out our avg power for the session was matched to less than a percent!
First the warmup, 2500m which I did with 4 20 stroke bursts at my target power for the intervals.
Workout Summary - media/20170303-1835200o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02500|09:58.0|01:59.7|206.3|22.3|143.3|160.0|11.2
W-|02500|09:58.0|01:59.8|203.7|22.1|142.9|160.0|11.4
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|02:00.7|02:00.7|190.8|19.5|117.7|133.0|12.8
01|00200|00:45.2|01:53.0|239.5|25.6|138.0|141.0|10.3
02|00300|01:13.9|02:03.1|189.5|21.2|141.2|142.0|11.5
03|00200|00:45.0|01:52.4|242.4|26.0|146.1|150.0|10.3
04|00300|01:14.7|02:04.5|183.3|20.7|149.0|152.0|11.6
05|00200|00:45.2|01:52.9|237.9|24.9|151.2|154.0|10.7
06|00300|01:15.0|02:05.0|182.9|21.1|153.8|157.0|11.4
07|00200|00:44.7|01:51.8|248.5|25.3|153.3|158.0|10.6
08|00300|01:14.5|02:04.1|187.3|21.4|157.8|160.0|11.3

Then into the first set.

Workout Summary - media/20170303-1835220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07000|31:36.0|02:15.4|177.4|24.9|156.1|173.0|08.9
W-|05000|18:29.0|01:51.0|251.1|26.1|156.4|173.0|10.4
R-|02000|13:07.0|03:16.9|061.7|22.8|155.5|173.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:50.7|01:50.7|245.5|24.8|146.4|163.0|10.9
01|00500|01:51.4|01:51.4|246.4|24.9|154.4|166.0|10.8
02|00500|01:50.9|01:50.9|254.1|26.1|156.2|168.0|10.4
03|00500|01:51.8|01:51.8|249.3|24.9|155.9|168.0|10.8
04|00500|01:51.8|01:51.8|245.3|24.9|155.8|168.0|10.8
05|00500|01:50.6|01:50.6|252.2|26.6|157.5|169.0|10.2
06|00500|01:50.3|01:50.3|251.4|26.4|158.7|170.0|10.3
07|00500|01:51.6|01:51.6|251.7|26.9|159.4|171.0|10.0
08|00500|01:50.3|01:50.3|253.1|27.8|158.9|171.0|09.8
09|00500|01:50.1|01:50.1|262.1|28.0|161.0|173.0|09.7

Wow.  That was tough.  And now I have to do another whole set of that!  I let the rate pop up a 1 or 2 spm.  This was the first fast-ish session that I’ve done on the dynamic and it really wanted me to rate up!

Workout Summary - media/20170303-1835240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06969|31:44.0|02:16.6|173.4|27.2|159.2|182.0|08.1
W-|05000|18:30.0|01:51.1|253.5|27.9|160.4|182.0|09.7
R-|01970|13:14.0|03:21.7|054.2|26.0|157.1|182.0|04.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:50.4|01:50.4|247.4|26.9|148.4|165.0|10.1
01|00500|01:52.0|01:52.0|245.5|28.4|157.0|169.0|09.4
02|00500|01:49.8|01:49.8|253.6|27.7|159.2|172.0|09.9
03|00500|01:49.9|01:49.9|251.5|27.4|159.7|172.0|10.0
04|00500|01:51.2|01:51.2|252.6|27.2|160.8|174.0|09.9
05|00500|01:51.5|01:51.5|253.1|27.6|159.8|172.0|09.7
06|00500|01:51.8|01:51.8|249.5|27.5|161.9|174.0|09.7
07|00500|01:53.7|01:53.7|248.6|26.9|162.6|174.0|09.8
08|00500|01:53.6|01:53.6|240.2|27.6|164.6|175.0|09.6
09|00500|01:46.7|01:46.7|294.8|31.7|170.1|182.0|08.9

Here is a comparison of my first and second sets.  (using the cool compare feature on rowsandall)

And here is a comparison of my two sets and Sander’s two sets using the beta features for teams on rowsandall.

You can see so much from these plots.  You can see how we both went for a fast last.  You can see how I rated up more in the second set to try to hold the training power.  You can see the similarity in the HR response showing the similar effort levels.  I think that this could be an incredible tool for a tech savvy coach to get more out of their athletes and for teammates to push each other.

Tomorrow:  Group workout at the lake on ergs.  I offered to lead a workout from the Marathon Training Plan.

M1 4 x 15′ / 4′ 6′ @ 5KP, 9′ @ MP 92.5% (172)

I’ve done two hard sessions in a row, so I think I will be aiming at the bottom of my power bands (255W and 180W)

Edit:  I just went through and looked at some of the additional parameters that painsled captures to compare the rows.  It’s very clear from this that I was struggling more in the second set than Sander was.  You can see me experimenting with higher stroke rates, and his WPS was higher throughout.

 

Friday: 3 x 20′ / 4′ (8′ @ 5kp, 12′ @ mp)

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The plan for today was the monumental

M1 3 x 25′ / 5′ 8′ @ 5KP, 17′ @ MP 92.5% (172)

Unfortunately, I didn’t have 100 minutes, I decided to shorten the 17′ to 12′ and the rests from 5′ to 4′.

M1 3 x 20′ / 4′ 8′ @ 5KP, 12′ @ MP 92.5% (172)

For power, I decided to push the top end of each range.  240W for 5kp and 195W for mp

1-17j

I felt good.  My HR pushed up through the cap in the last piece, but I wasn’t in distress.  I’m pretty happy about that after all the sessions I’ve missed.

3-3a

I compared this to my most recent 4×15, which was at the end of a good run of workouts.  The power was bit higher today and the reps were more consistent.  HR was higher too.

Then I compared it to the 3×25′ workout that I did on Feb 5, about a month ago.  The extra 5 minutes at mp should accumulate more fatigue, but also provides a longer time between the hard bits.  I did the one in February at about 10w lower power, and the HR was generally lower.

Today:  I will do a workout from Sander’s club.

Rowing 15km (75′) consisting of 
1. 2500m warming up
2. 2x(10x500m/80″)/4min @ 26spm (Zone 3-4)
3. Stretching 20 minutes

Wednesday: 2 x 40′ / 4′ rest (HR capped at 150)

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Back to the routine.  I’ve missed a couple weeks in the marathon training schedule, but I’ve got plenty of time before the race in july.  I’ll pick up from where I left off.

I was scheduled for a rest day today, but I wanted to do monday’s long and slow session.  This was supposed to be 2 x 45′ / 4’30” rest, but I didn’t have 2 hours.  Instead I did.

W6-B M3 2 x 40′ / 4′ MP or slower 80.0% (149)

Before I started, I updated the PM5 firmware to try to fix my Painsled hangups.  It worked fine for the first 70 minutes, but hung up in the last 10 minutes.  That kind of made me a bit mad.  I think I am going to stick to ergdata unless I specifically trying to fix this issue.

3-1a

The session was nothing too exciting.  I was happy that my HR took as long as it did to rise during the first 40 minutes and I was happy that it plateaued around 150.  I guess for now 175 is a good training power for these long pieces.

Here’s the portion that I got on painsled

Workout Summary - media/20170301-1705200o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|17893|76:39.0|02:08.5|169.5|19.2|138.1|153.0|12.2
W-|17322|72:39.0|02:05.8|175.6|19.1|139.5|153.0|12.5
R-|00573|04:00.0|03:29.5|049.7|20.3|109.7|153.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|09533|40:00.0|02:05.9|175.3|19.0|134.7|146.0|12.6
01|07790|32:39.2|02:05.8|176.0|19.3|145.4|153.0|12.4

 

Tomorrow:

M1 3 x 25′ / 5′ 8′ @ 5KP, 17′ @ MP 92.5% (172)