Last time I posted, I had decided to take a step back and mix up my training a bit to try to get some momentum back.  The good news is that I think it is working, at least I am feeling a bit more relaxed than I was.

Thursday, Feb 8: Strength Training

• Full PT Suite
• Front Squats, KB Swings, Pull ups, Deadlifts

Friday, Feb 9: No Training.  Spent my training time working on my project looking at how aging effects rowing performance by mistake.  I was only going to make one little tweak to my “R” code and when I looked up 90 minutes had gone by.

Saturday, Feb 10: 4 x 20′ / 3′ (On Slides)

I bought a pair of slides a couple years ago and they have been in the gym at work.  I have rarely used them because it’s a pain to set them up and break them down after ech session.  I decided to bring them home and use them on my erg down on the cape.

It was awesome!  I loved the feeling of rowing on slides again.  With the technique stuff I’ve been working on the rowing motion felt really fluid.  Add in the fact that this erg has a core perform seat and it felt very much like real rowing.

My goal was just to get some low intensity meters in, and keep my HR below 155.

Workout Summary - media/20180210-1840300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20016|92:00.0|02:17.9|165.8|19.1|146.3|158.0|11.4
W-|18992|80:00.0|02:06.4|173.3|19.0|147.8|158.0|12.5
R-|01030|12:00.0|05:49.6|070.8|20.3|130.5|158.0|02.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04776|20:00.0|02:05.6|175.6|18.7|140.3|152.0|12.8
01|04724|20:00.0|02:07.0|170.6|18.8|148.7|155.0|12.5
02|04739|20:00.0|02:06.6|173.0|19.2|151.0|158.0|12.4
03|04753|20:00.0|02:06.2|173.9|19.3|151.0|157.0|12.3

I found it very natural to row about 1 spm higher on slides, and I was maybe 1 second slower than on a static machine.  The difference between rowing on slides and rowing on the dynamic is night and day.

Sunday, Feb 11: 8 x (4:30 @ 18, 0:30 @ 30+)/30″ (On Slides)

To follow up on that blissful session I wanted to have a bit more fun on slides.  I really like this 8 x 5′ with 30 sec sprint session.  I’ve been doing this kind of sessions more since reading this book.  The One Minute Workout

It was a blast doing it on slides.  I could rate up very easily, which I can’t seem to do on the dynamic machine.

Workout Summary - media/20180211-1530300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10387|44:00.0|02:07.1|217.6|22.1|148.1|172.0|10.7
W-|09816|40:00.0|02:02.3|199.8|20.5|147.1|172.0|12.3
R-|00584|04:00.0|03:25.3|257.1|29.3|159.6|172.0|04.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01094|04:30.0|02:03.4|184.8|19.9|117.9|135.0|12.2
01|00153|00:30.0|01:38.0|369.6|34.7|140.5|146.0|08.8
02|01078|04:30.0|02:05.2|181.7|18.0|136.0|143.0|13.3
03|00156|00:30.0|01:35.9|386.7|35.2|143.6|150.0|08.9
04|01067|04:30.0|02:06.5|176.9|18.6|142.5|153.0|12.8
05|00160|00:30.0|01:33.8|395.0|36.9|146.9|150.0|08.7
06|01070|04:30.0|02:06.2|174.9|17.7|146.8|158.0|13.4
07|00163|00:30.0|01:31.8|442.5|38.2|150.0|155.0|08.5
08|01060|04:30.0|02:07.4|174.9|18.7|152.2|164.0|12.6
09|00161|00:30.0|01:33.3|426.6|38.8|154.0|158.0|08.3
10|01070|04:30.0|02:06.2|175.3|18.4|156.3|166.0|12.9
11|00159|00:30.0|01:34.4|399.9|37.1|158.2|161.0|08.6
12|01052|04:30.0|02:08.4|172.3|18.9|158.9|169.0|12.3
13|00157|00:30.0|01:35.7|399.1|36.5|158.3|162.0|08.6
14|01057|04:30.0|02:07.7|173.5|19.1|162.4|172.0|12.3
15|00159|00:30.0|01:34.2|437.6|38.8|162.5|165.0|08.2

Another delightful session.  The feeling of rowing on slides was so different that I decided to take a quick video to see how my technique looked.  Spoiler alert:  I have work to do.

Despite my best efforts, I am still not getting my body over before breaking my knees on recovery.

Monday, Feb 12: Strength Training plus 40 minutes Cat VI

Full PT suite.

40′ Cat VI row.  A great row.  Felt very easy.  Nice low HR.

Workout Summary - media/20180212-1305260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09684|40:00.0|02:03.9|183.5|18.9|139.0|145.0|12.8
W-|09685|40:00.0|02:03.9|183.5|18.9|139.0|145.0|12.8
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|145.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04832|20:00.0|02:04.2|181.8|18.8|136.6|144.0|12.9
01|04853|20:00.0|02:03.6|185.2|19.0|141.4|145.0|12.7

Was able to speed up a bit in the second half because my HR was so low.

Then I did a Strength Session

• KB Swings 3 x 20 with 16kg
• Front Squats 4 x 8 with 145 lb
• Trunk rotation with 50 2 sets of 10 each side
• Pull ups: 5,4,3,3

Tuesday, Feb 13: 10 x 500/2′ @ 22

PT Suite

Enjoyable little workout.

Workout Summary - media/20180213-1340290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10941|44:54.0|02:03.1|194.3|19.3|153.6|167.0|12.6
W-|10941|44:55.0|02:03.2|192.3|19.1|153.5|167.0|12.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|167.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|02:04.6|02:04.6|173.6|17.0|110.6|128.0|14.1
01|00500|01:59.0|01:59.0|209.2|21.0|137.9|143.0|12.0
02|00500|02:07.4|02:07.4|179.2|16.9|142.7|144.0|13.9
03|00500|01:57.4|01:57.4|213.7|21.7|146.3|150.0|11.8
04|00500|02:08.3|02:08.3|172.7|17.6|148.5|150.0|13.3
05|00500|01:57.4|01:57.4|215.1|21.2|149.1|152.0|12.1
06|00500|02:05.9|02:05.9|170.3|17.6|151.5|154.0|13.5
07|00500|01:58.2|01:58.2|219.4|21.3|151.0|154.0|11.9
08|00500|02:05.0|02:05.0|175.9|17.7|153.4|155.0|13.6
09|00500|01:58.7|01:58.7|218.3|20.7|154.3|157.0|12.2
10|00500|02:07.0|02:07.0|173.7|17.6|156.1|158.0|13.4
11|00500|01:59.3|01:59.3|211.7|21.3|156.7|160.0|11.8
12|00500|02:07.8|02:07.8|178.9|17.1|159.3|161.0|13.7
13|00500|01:58.3|01:58.3|217.6|21.3|159.8|162.0|11.9
14|00500|02:09.8|02:09.8|177.6|17.8|160.8|164.0|13.0
15|00500|01:57.9|01:57.9|214.6|21.8|161.7|164.0|11.7
16|00500|02:06.0|02:06.0|178.0|18.1|162.4|164.0|13.1
17|00500|01:59.5|01:59.5|205.1|21.0|163.5|165.0|12.0
18|00500|02:05.1|02:05.1|179.6|17.5|163.3|165.0|13.7
19|00500|01:58.7|01:58.7|222.9|21.2|164.8|167.0|11.9
20|00500|02:08.0|02:08.0|179.8|16.9|165.6|167.0|13.8
21|00441|01:56.2|02:11.6|156.5|16.8|159.1|162.0|13.6

Wednesday, Feb 14: Strength Training only

I was pressed for time.  Distracted by the Aging related decline project again.

Full PT Suite

Strength Session

• KB Swings – 3 x 20 with 16kg
• Front squats – 4 x 8 with 145lbs, 1 x 8 with 165lbs
• trunk rotations – 2 x 2 x 10 with 50 lbs
• Pull ups – 5, 4, 3, 3
• Dead lifts – 5 x 8 x 150lbs

Thursday, Feb 15:  No Training.  Rest Day