Saturday: 3 x 15′ / 4′ – Rate Ladders

Down on the cape.

It’s been a great day.  I got up around 9, and went out to the bakery.  I got some farmers bread, chocolate croissants, and other pastries and a delicious latte and headed home.

We had some breakfast and then it was time for some work around the house.

The winter has been tough on the exterior of the house.  A couple of stretches of sand fencing were blown down.  So the first task was to replace and resecure the fencing.

2018-03-24 18.24.07

2018-03-24 18.24.41

Then I went and bought some fiberglass screening and replaced the torn screens in three of the storm doors.

Finally, around 5pm, I headed downstairs to do my erg session.  This is the second time at this workout and the first time was tough.

  • 3 x 15′ / 4′ rest
    • 5′ @ Cat VI r20 (2:03-2:08)
    • 4′ @ Cat V r22 (1:58-2:02)
    • 3′ @ Cat IV r24 (1:52-1:56)
    • 2′ @ Cat III r26 (1:48 exactly)
    • 1′ @ Cat II r28 (1:45 or faster)

I actually misremembered the paces and I was aiming at 2:06, 2:02, 1:57: 1:52, 1:47

          Workout Summary - media/20180324-2200360o.csv
Workout Details

Well, I might have aimed slow on pace, but it was a very hard workout.

The heart rate was almost identical to the the first time I did this workout on March 10th.  That time I started a bit faster and slowed down.




  • 2 x 2000m / 2’
    • Rating: Cat V pace; target SR 22 (1:58 – 2:02)
  • 2 x 1000m, rest 3’ easy
    • Rating: Cat IV pace: target SR 24-26 (1:52)
  • 2 x 500m, rest 2’ easy
    • Rating: Cat III pace: target SR 26-28 (1:48)

Back in town for a week.

Tuesday night:  After my afternoon workout, I headed to the office for prep meetings and then to Cardiff by the Sea for a very nice diner at the Pacific Coast Grill.  I got back from dinner around 10pm and by the time I had caught up with email, it was around midnight.

Wednesday – March 21:  Rest Day

I had planned to get up at 5:30 to go to Crossfit near the hotel, but when my alarm went off, I couldn’t find the motivation to get out of bed.  I slept until around 7:30, showered and headed off to the airport.

I flew up to San Jose. Again I had a prep meeting in our office and then a customer meeting at 3pm.  I was done by  around 5pm and headed to SFO for my flight home, a red eye departing ay 8:45pm.  I wasn’t sure if it would actually depart because another snow storm was forecast in Boston.

As it turned out, we left on time and arrived early, about 4:45am.  I slept maybe an hour on the flight.  I guess it was a “rest day”

Thursday – March 22:  3 x 1500@24 + 3 x 500 @ 28+

Since it was so early, I drove home and crawled into to bed.  I slept from 6:30 to 10:30 and then went to work.  I had a couple of meetings and then headed to the gym.  The plan for today was…

  • 3 x 1500m / 1’
    • Rating: Cat IV pace; target SR 23-24 + (1:52)
  • 3 x 500m / 2’ easy
    • Rating: Cat II pace: target SR 28-30 (1:45)

I had low expectations because of my travels, but the session turned out well.  I added a 1500 @ Cat VI at the beginning as a bit of a warm up.

Compared to the first time I did this workout last week, this was a much better effort.  I blew up in the 3rd 1500 last time and I had no oomph for a sparkly last rep.  You can see the dip in power in the third rep (green was last time), and  the much higher heart rate in the right plot.

Friday – 23 March:  30 minutes with bumps.

Although it feels like the world is conspiring to make it impossible for me to maintain reasonable consistency in training, I realize that it is just a product of the choices that I am making.  The consequence of wanting to remodel the master bathroom in our house is that I had to meet a contractor this morning during my usual workout time.  I thought that meant that wouldn’t get in any kind of a session, but as it turned out, I had a brief window in the evening, once we had come down to Cape Cod.

I popped down to the basement for a quick 30 minutes session.  I decided the main intent was to just work up a sweat and go to bed feeling a bit more relaxed.  So, I invented a session on the spot.

  • 30 minutes
  • 6 x 5′ splits
  • each split 4′ at Cat VI pace, 1′ at Cat II pace.

I was on slides, and I gotta say, with the slides aligned and level, I love rowing this way.  The Steady state stuff was smooth and it was a pleasure to rate up.  I pushed the 3rd bump a bit too hard and took the 4th slow bit a little slower than plan, but overall this was just a really nice little workout.

Workout Summary - media/20180324-0300470o.csv
Workout Details

I did a quick 1000m cooldown after that and now I feel great!

Tomorrow:  Rate ladders!


  • 3 x 15’ / 4’
    • 5’@ Cat VI; SR 20
    • 4’ @ Cat V; SR 22
    • 3’ @ Cat IV; SR 24
    • 2’ @ Cat III; SR 26
    • 1’@ Cat II; SR 28