4 x (3’@28, 7’@18)/1′ – Is this Cape Cod or Greenland!

We drove down yesterday evening and arrived around 7:15pm.  We had not been down to the house since the week after Christmas, and that was just a very short visit.

As we drove down, the weather app on my phone popped up with 4 different weather warnings for Wellfleet

  • Gale warning
  • Flash Flood Warning (potential for up to 4″ of rain)
  • Flash Freeze warning (the temp was going to drop from 50F to around 20F after the front came through
  • Fog warning

Oh well, we didn’t think it was going to be beach weather anyway.

When we arrived, the wind was already whipping and the rain was starting.  We settled in and I made dinner (Filet of beef with mushrooms in red wine sauce and sauteed baby spinach).  The wind just kept getting stronger and we could hear the rain pelting the side of the house.

During the night, the wind was incredible.  Three times it caused the screen door outside our bedroom to start banging against the frame.  I would go to close it, open up the door and the wind and rain would come blowing into the bedroom.  Unpleasant!

Here’s the overnight wind speeds.  Peak gust around 65mph, but lots of time the sustained wind was above 50mph.  It only calmed down after about 9am.

Screen Shot 2018-01-13 at 6.42.27 PM.png

It was tough to sleep with all the racket, so I stayed in bed until around 9:30, and when I got up the sun was starting to break through the fog.  I couldn’t believe the site in front of me.  It was like something out of the arctic.

I headed out to get something yummy for breakfast and on  the way back, the fog was clinging to ice across the bay.

2018-01-13 10.26.00

By now the sun was out and the ice looked even more amazing.   Here’s a panorama from top of the bluff.  The ice close to shore is dirty because it lies on the sand at low tide.

2018-01-13 11.41.29

My next mission for the day was to get the basement organized.  I moved my dad’s tools in over the Christmas break, but I needed to get everything arranged.  It took a couple hours, but turned out good.

2018-01-13 18.38.37

The erg is setup out of the picture on the left side.

2018-01-13 18.38.50

All of this took time and I debated blowing off my erg session.  I decided to cut it a little short instead.  I would do 4 sets instead of 6.

So the new plan

  • 4 x (3′ @ r28, 7′ @ r18)/1′
  • r28: Cat III, Pace: 1:48
  • r18: Cat VI, Pace 2:03 – 2:08
  • Technique:  Still focused on fixing my stroke.  This is more important that pace.  Avoid breaking my knees until my arms are extended and body over.  Try to remember to keep my glutes tensed through the finish.  At r28, limit layback and keep the handle moving.

First a warmup.

          Workout Summary - media/20180113-2251060o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02067|08:08.0|01:58.1|223.9|21.1|141.3|161.0|12.1
W-|02067|08:08.0|01:58.2|214.2|20.3|140.5|161.0|12.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|161.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00400|01:36.6|02:00.7|185.0|17.3|102.9|116.0|14.4
01|00100|00:22.4|01:51.9|239.3|21.7|126.0|134.0|12.4
02|00300|01:13.2|02:02.0|196.7|18.2|140.9|143.0|13.5
03|00200|00:42.9|01:47.2|272.4|24.8|146.1|150.0|11.3
04|00300|01:13.6|02:02.6|196.7|18.8|151.5|153.0|13.0
05|00200|00:42.2|01:45.6|285.7|26.5|152.3|155.0|10.7
06|00300|01:12.8|02:01.3|199.7|18.5|157.2|158.0|13.4
07|00200|00:42.6|01:46.5|283.0|26.9|157.0|160.0|10.5
08|00067|00:22.6|02:48.1|101.2|16.8|161.0|161.0|10.6

The the main set

          Workout Summary - media/20180113-2250310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10560|44:04.0|02:05.2|214.4|21.5|159.4|178.0|11.1
W-|10082|40:00.0|01:59.0|213.7|20.8|160.2|178.0|12.5
R-|00484|04:04.0|04:12.7|065.4|18.8|152.1|178.0|10.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00847|03:00.0|01:46.3|285.0|27.7|147.1|167.0|10.2
01|01691|07:00.0|02:04.2|182.1|17.6|155.0|168.0|13.7
02|00837|03:00.0|01:47.5|285.3|26.9|156.6|172.0|10.4
03|01685|07:00.0|02:04.6|183.2|17.8|160.7|174.0|13.5
04|00835|03:00.0|01:47.8|282.7|27.2|160.4|175.0|10.2
05|01675|07:00.0|02:05.4|182.7|18.1|163.8|176.0|13.2
06|00824|03:00.0|01:49.2|281.9|27.7|163.7|177.0|09.9
07|01688|07:00.0|02:04.4|186.5|18.3|166.8|178.0|13.2

That was harder than it should have been.  But I think I maintained form pretty well.

Tomorrow:  4 x 20’/3′ @ r18 focusing on technique

2 thoughts on “4 x (3’@28, 7’@18)/1′ – Is this Cape Cod or Greenland!

  1. Mary says:

    What a landscape! It looks sort of apocalyptic.
    Meanwhile, we are headed for 37 degrees Celsius today with humidity in the high 90s. This is not ‘normal’ for here. About 7 deg above the norm. Intense.

    Liked by 1 person

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