15 x 3′ / 1′ Static

I felt tired at 5:15 so I rolled over and slept 2 more hours.  I’m glad I did.

I headed to the gym at lunch and sat down on the new erg.  And my HR strap didn’t link up to either the PM5 or the phone.  I popped out the battery and it was wet.  Uh Oh.  I put in a new battery.  Still no life. I think the seal must have gone and sweat has gotten into it.

I pulled out my old wahoo tickr and put a new battery in this one.  I had stopped using this one because it seemed to have a problem following fast HR changes, like you see in interval sessions (like today’s workout).  This one linked up right away, and I got going with the workout using painsled.

The plan:

  • 15 x 3′ / 1′ rests
  • Pace: 1:54
  • Rate: 26
  • Technique: knees together, limit layback
  • HR limit: none

9-25a

So the sensor still has issues.  Glad it wasn’t my imagination.

So, targets met.  Tired now.

Tomorrow:  80 minutes of endurance training.  20 minutes treadmill, 3 x 20′ on the erg.

12km coastal row in Wellfleet

Oh, what a beautiful morning!  It was in the mid 60s, very little wind, flat water and bright sunshine.  It was just after low tide, and there was just enough water depth to launch and row out.  The seabirds were wheeling around my boat as I started out, and I could see the bottom.  Schools of striped bass swam under my boat chasing after smaller fish.

The Plan:

  • 60-80 minutes of easy rowing
  • HR cap: ~150
  • rate: ~20
  • Technique:  Work on keeping my knees together and tapping down cleaning without a lot of layback.  Get those blades off the water!

I followed the Lt Island shoreline out toward deeper water.  My path out is the more northerly one in the map below.  Once I was clear of the projecting point of the shoal, I turned west and headed toward the red buoy, but I couldn’t pick it up over my shoulder yet.  I was heading out and the tide was coming in, so the pace in this section was a bit slow.  After about 2000m, I did a more purposeful scan and found is bit to the south, so I turned and headed towards it.  I did a u-turn around the buoy and headed north to Wellfleet inner harbor, now with the tide behind me and the pace improved by at least 30 seconds per 500.  I rowed to the green buoy and then continued past two more marks around the tip of the breakwater.  I decided to turn at 6000m.  I stopped and had a drink of water.

I turned around and headed back the way I came.  I seemed to weave around a bit more on the way back.  I suspect that the tide was setting me east or west depending on my direction relative to flow.  The last 1000m of the row back to the red buoy was a bit sloppy.  A little bit of wind from the east had sprung up and there was a bit of cross chop that was making it hard to keep a good rhythm.  Once I turned into the wind at the buoy, the boat felt a bit heavier, but it was easier to hold a rate.

As I got closer to the end, I pushed the rate and pressure up a bit just for fun.

A fantastic outing.

Screen Shot 2017-09-24 at 12.05.17 PM

9-24a

9-24b

        Workout Summary - media/20170924-160226-Greg Smith 20170924 0910amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12101|72:55.0|03:00.8|000.0|19.6|142.2|160.0|08.4
W-|11831|69:55.0|02:57.3|000.0|19.7|142.4|160.0|08.6
R-|00273|03:00.0|05:29.5|000.0|18.1|126.4|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02397|15:30.0|03:14.0|000.0|19.3|134.2|147.0|08.0 - a/ tide
01|03610|19:30.0|02:42.0|000.0|19.3|144.4|148.0|09.6 - w/ tide
02|03643|23:00.0|03:09.4|000.0|19.6|142.8|150.0|08.1 - a/ tide
03|02180|11:55.3|02:44.0|000.0|20.8|149.0|160.0|08.8 - w/ tide

Tomorrow:  Short interval/Short rest on the erg.  15 x 3’/1′