Lazy Saturday: 4 x 20′ / 3′

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…

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The this one…

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Then this…

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Then this…

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Then this…but with a 4 pound medicine ball.

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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
Workout Details

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.

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′


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
Workout Details

Then the main set.

          Workout Summary - media/20180105-1530320o.csv
Workout Details

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