Sat: Hour of Power

I flew back from Taiwan, departing at about midnight, flying about 13 hours to LAX, arriving at 7pm on Friday night.  I was through customs and in the lounge by about 7:45.  I waited for my next flight, which was a 10:45 departure to Boston.  I must admit that this flight felt really long, even though it was only about 6 hours.  I watched a movie, did a couple cross word puzzles and napped a little, but I arrived in Boston feeling pretty tired and achy.

I was home by 8:00am and in bed by about 8:01.  I slept until 11:30 and I felt like I had been hit by a truck when I woke up.  After some breakfast and a littel time, I started to feel normal again.  We are having a snowstorm today in Massachusetts, so there wasn’t much to do.  I just did a little christmas shopping on line and wasted time until around 5pm.  That’s when I decided to do a bit of erging.

The plan was an hour of power.  The rules are simple.  Limit the rate to r22 and see how many meters you can get over an hour.  So, that’s what I did. My previous attempt at this was on the dynamic, so it it really didn’t count. Based on my recent workouts, I figure I was good for a 1:58 pace, so I set out with the goal to keep 1:57 or 1:58 on the screen.

All was going well until about 18 minutes into the workout when my phone abruptly rebooted.  This took away my music and my painsled session.  But there was no way that I was going to stop this row.  I was feeling good.  My HR was bit high, but I expected that since I had spent so much time on planes over the past 36 hours.  I was not in trouble at any phase in the row and I aside from boredom due to a lack of music, the row was great fun.

To make it even better, I used a feature on the Sander is in development on to turn my PM splits into a workout that I can upload to strava.  I started with a PM screen shot.

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I took the splits and I filled out a handy template in excel.

Screen Shot 2017-12-09 at 9.04.10 PM

Then I uploaded the file, just like a normal workout file to rowsandall and exported it to strava.  And viola, the workout was there.

Screen Shot 2017-12-09 at 9.06.54 PM.png

This is pretty cool for me because I am using Strava as the repository for all the training that I do whether it is rowing, biking, running, walking or whatever.  Generally, I will just capture heart rate data if I cross trainand I can upload that easily.  But with rowing, because the ability to link up random rowers is limited, and the reliability of the connection, even with rowers that I use all the time is uncertain, it is great to have a way to get an approximation of the heart rate data into to strava to calculate my long term training trends.

So, I was happy about that, and I was happy about the workout.  I managed a 1:57 pace for 60 minutes.  I think this portends good things for the redo of my 75′ test later this week.

Tomorrow:  A hard one… 6 x (5′ @ 28, 5′ @ 18)   wish me luck.


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