Sunday, September 17th

We hung out down on the cape until mid-afternoon and then headed home.  There was still no AC in the house.  But around 8pm, I settled in for a sweaty erg session.  Today, painsled decided to cooperate.

The same session as Saturday.  4 x 15′ / 2′ rest with stretching in the rests.  HR limited at 155.

        Workout Summary - media/20170917-2005310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14605|68:01.0|02:19.7|145.9|21.6|141.6|156.0|09.9
W-|13735|60:00.0|02:11.0|155.6|21.4|143.0|156.0|10.7
R-|00874|08:01.0|04:35.5|041.6|22.8|123.3|156.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03481|15:00.0|02:09.3|161.5|21.3|132.8|142.0|10.9
01|03463|15:00.0|02:09.9|159.5|21.2|143.6|152.0|10.9
02|03412|15:00.0|02:11.9|152.7|21.3|146.1|155.0|10.7
03|03379|15:00.0|02:13.2|148.8|21.9|149.4|156.0|10.3

Monday, September 18th

Yet again I had to be home in the morning to let workmen in and get them setup.  That killed any chance for a morning workout.  I finally had a window around 5pm.  I headed down to the fitness center.  I’m worried about too much rowing, so I decided to start off on the treadmill with a 20 minute death march (15% grade, 3mph).

After that I was planning to jump on our brand new Model D indoor rowing machine.  But someone beat me to it!  While I waited, I jumped on a elliptical machine to get a few more aerobic minutes.

Now the rower was open and I hopped on.  The PM5 picked up my HR monitor and linked with Painsled with no issues.  I set up a time based interval session.  15 minute work and 2 minute rest.  I intended to do 2 intervals.

        Workout Summary - media/20170918-1720320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07324|34:00.0|02:19.3|160.0|19.2|149.3|158.0|11.2
W-|06991|30:00.0|02:08.7|164.2|19.1|150.1|158.0|12.2
R-|00335|04:00.0|05:58.0|079.4|19.1|133.8|158.0|05.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03562|15:00.0|02:06.3|172.6|19.5|151.0|158.0|12.2
01|03428|15:00.0|02:11.3|155.9|18.8|149.3|153.0|12.2

I was interested to see how it compared to the dynamic.  Same stroke rate.  I think about a 4 second pace differential, not as much as I would have thought going in.

Tuesday, September 19

I was so excited to get back on the water, I woke up before my alarm and just lay there imagining how awesome it would be.

Since this was my first early morning workout since my injury, I wanted to put in place my new protocol.  I got up and went straight into my core routine (curl ups, side planks, bird dogs).  Man, I am coming to loathe doing ab exercises.  I stretched before and during and did some jumping jacks and stuff.  Hopefully it was enough to squish some of the extra fluid out of my disks before I went rowing.

The drive to where I launch is about 30 minutes.  I was on the water by 6:30.  The weather was less than perfect.  It was around 65F, with a fine misty drizzle and a bit of wind from the northeast, maybe about 7 mph.  This was a headwind going downriver.

I was really happy that my balance wasn’t terrible.  I felt comfortable almost immediately.  The plan for the day was pretty simple:

• steady state
• r20
• heart rate limit: 150.  lower is better
• no pace target
• technique focus:  keep knees together at the catch.  rock hips over at the catch and keep spine straight.  focus on isolating the back swing.

I was using the speed coach the whole workout but because I stopped right at the beginning to change what I looked at in one of the display fields, it stopped and I forgot to restart it.  I didn’t realize what I had done until I went to upload the session and saw that it was for a total distance of 8 meters!

But, as an experienced speedcoach user, I have my backup.  No heart rate, but at least I have the whole session on RIM.

        Workout Summary - media/20170919-193028-95635o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12766|70:59.0|02:46.8|000.0|20.0|0.0|000.0|09.0
W-|11801|58:39.0|02:29.1|000.0|20.3|000.0|000.0|09.9
R-|00973|12:20.0|06:20.4|000.0|17.5|000.0|000.0|03.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00821|04:07.2|02:30.6|000.0|19.8|000.0|0.0|10.1 - To the cut
02|03019|15:10.2|02:30.7|000.0|20.0|000.0|0.0|09.9 - To the dam headwind
03|02865|14:00.0|02:26.6|000.0|20.4|000.0|0.0|10.0 - Back to the cut Tail
04|02013|10:25.2|02:35.3|000.0|20.4|000.0|0.0|09.5 - to the bridge
05|02178|10:34.8|02:25.7|000.0|20.5|000.0|0.0|10.0 - back to the cut
06|00905|04:22.2|02:24.8|000.0|20.7|000.0|0.0|10.0 - Back to the dock

I think the paces are overly optimistic.  I can see the jaggies on the map

(map provided by rowsandall using the latest and greatest navionics overlay!)

It’s more obvious in a close up of the s-turn.

I was so happy to be back on the water, I can’t even begin to describe how much better the rest of my day was.  I was just walking around grinning.