Day: January 6, 2018

Lazy Saturday: 4 x 20′ / 3′

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I got up around 9 and wasted time until around 11.  Then I thought it would be a good idea to get my training out of the way.  So, down to the basement.

I haven’t been mentioning it, but most days, before I erg I am doing the corrective exercises that my PT prescribed for me.  Today that meant.

10 x 10 sec of this…

Screen Shot 2018-01-06 at 4.04.39 PM.png

The this one…

Screen Shot 2018-01-06 at 4.06.04 PM.png

Then this…

Screen Shot 2018-01-06 at 4.06.58 PM.png

Then this…

Screen Shot 2018-01-06 at 4.07.35 PM.png

Then this…but with a 4 pound medicine ball.

Screen Shot 2018-01-06 at 4.08.16 PM

I should have, but didn’t do the exercises for my oblique abdominals.  In addition, during the rests between the 20′ pieces, I did 10 reps of an abdominal exercise that he showed me.  With feet unstrapped and at the finish, assume a hands away and body over position.  Then hinge back at the hips and bring your arms over your head until you feel your feet start to become unweighted.  Hold for a second, then bring hands back down and hinge back to body over.  It’s a really good way to remind myself of good hip motion and back position during a ling session.

The session itself was not at all notable, and that’s kinda the whole point. Respected a 155 cap all the way along until the last minute when I want to finish with an even 4800m for the piece.

Workout Summary - media/20180106-1745330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20505|92:00.0|02:14.6|170.9|17.7|146.0|162.0|12.6
W-|19187|80:00.0|02:05.1|179.1|17.8|147.3|162.0|13.5
R-|01323|12:00.0|04:32.2|072.8|16.5|129.9|162.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04806|20:00.0|02:04.8|178.8|17.9|137.5|147.0|13.5
01|04794|20:00.0|02:05.1|179.4|17.8|147.3|154.0|13.4
02|04792|20:00.0|02:05.2|179.0|17.8|151.5|157.0|13.5
03|04794|20:00.0|02:05.2|179.0|17.8|152.9|162.0|13.4

One other note, I received a new PM5 from Concept2 as a warranty replacement for the one that was constantly throwing errors.  It worked perfectly.

Tomorrow:  I’m scared of this session.  I haven’t succeeded with it yet.

Session:
1 x 40-60’
Rest between: n/a only briefly to rehydrate
Rating/Pace: Shift every 3’ Cat III; SR 28+/7’ @ Cat VI; SR 18

I’m hoping to do this as 6 x 10′ / 1′  The Cat III is at 1:48 and the Cat VI is at 2:06.  Seems like it should be doable, but it really kicked my ass last week.

 

 

Wed: Cat V / Cat VI 500s, Thurs: nothing, Fri: 3 x (5 x 500 CatIV/1′)/5′

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Wednesday:

At work in the gym.

The Plan:

  • 10 x 500 / 2′
  • Cat V: 22spm, 1:58
  • I decided to do the “rests” as Cat VI (18, 2:05), and instead of programming rests in the PM, I just set it up for 500m intervals and 0 rests.  Then I just changed pace for each interval between 1:58  and 2:05ish.

I thought that this workout would give me a chance to keep working on the modification to my stroke.  Specifically row at a slightly higher rate and still keep my knees down until my arms and body had done their thing on the recovery.

It turned out to be a pretty strenuous workout because the 2′ “rests” at 2:05 weren’t all that restful.

Thursday:  It was a massive blizzard here in Massachusetts.  I worked from home and I was on the phone from 8am to 6pm.  I had no time for my session.  I should have gotten up extra early to do it before my calls, but I just couldn’t get motivated to do it.  I love sleeping during snowstorms, it’s always so quiet and still.

Friday:  Back to work.  Luckily, lots of people stayed hoe today so the traffic was very light and I had time for my workout when I got to work this morning.  A slightly more intense session and a chance to try to hold my new “knees down” form at 24 spm.

The plan:

  • 3 sets of 5 x 500m  1′ rest
  • 5 minutes rest between sets
  • the 500s to be done at Cat IV (Pace 1:52, rate: 24)
  • To do the 5 minute rests, I took the normal 1 minute rest, then rowed a 500 as a pause drill (at hands away) to work on arms and body recovery.  This took between 2:40 and 3 minutes, then another 1′ rest at a paddle.  This added up to about 5 minutes and was easy to program into the PM.

I started with a 2000 meter warmup.

          Workout Summary - media/20180105-1440300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|01997|08:05.0|02:01.5|200.5|19.1|135.3|151.0|13.0
W-|02000|08:05.0|02:01.3|200.4|19.1|135.3|151.0|13.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|151.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00489|01:59.5|02:02.1|187.7|17.9|112.3|133.0|13.8
01|00504|02:03.5|02:02.6|194.8|19.2|137.3|139.0|12.7
02|00498|02:01.0|02:01.5|202.7|19.4|143.6|145.0|12.7
03|00509|02:01.3|01:59.2|216.4|19.8|147.7|151.0|12.7

Then the main set.

          Workout Summary - media/20180105-1530320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11344|50:18.0|02:13.1|193.3|21.8|147.7|173.0|10.3
W-|07500|27:33.0|01:50.2|262.0|23.4|147.9|173.0|11.6
R-|03853|18:41.0|02:25.5|083.2|19.6|149.3|173.0|08.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:49.5|01:49.5|255.6|24.0|134.3|153.0|11.4
01|00500|01:52.5|01:52.5|255.9|23.6|144.4|157.0|11.3
02|00500|01:50.7|01:50.7|255.6|23.7|145.6|158.0|11.4
03|00500|01:50.7|01:50.7|257.6|23.5|149.2|160.0|11.5
04|00500|01:50.8|01:50.8|254.1|22.9|150.0|159.0|11.8
05|00500|01:51.7|01:51.7|257.3|23.4|137.8|157.0|11.5
06|00500|01:50.3|01:50.3|259.3|24.2|147.7|159.0|11.2
07|00500|01:50.9|01:50.9|259.1|23.0|149.1|161.0|11.8
08|00500|01:50.4|01:50.4|254.2|22.9|151.2|161.0|11.9
09|00500|01:50.7|01:50.7|255.9|22.8|151.8|162.0|11.9
10|00500|01:51.2|01:51.2|263.5|23.5|141.9|159.0|11.5
11|00500|01:50.0|01:50.0|263.9|23.6|150.1|161.0|11.6
12|00500|01:49.2|01:49.2|263.2|23.8|151.8|164.0|11.6
13|00500|01:50.1|01:50.1|270.8|23.4|155.2|165.0|11.7
14|00500|01:44.4|01:44.4|306.3|23.0|159.4|173.0|12.5

That was fun!  I enjoyed it a bunch and I was happy to see my HR recover well in the short rests.  I also felt really in control at r24 and 1:50.  It was a good session.

Tomorrow:  4 x 20’/3′ Cat VI.  Focusing on technique