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
- 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.