Ambition Should be made of sterner stuff

Yesterday, I did my session around 5pm and it was a hard one.  This morning, after a rather lousy night’s sleep,, I was up at 5:15 and off to work.

I headed to the fitness center at 7 and this was my plan:

  • Full PT exercise suite (I haven’t done it for a couple weeks and I’m noticing that my back hurts and my legs are starting to splay at the catch again.)
  • Then 3 x 20′ / 3′ with one arm KB swings during the rests. (15 each side during each rest)
    • Cat VI: r18, 2:03-2:08

I did my PT exercises and then the first set of KB swings.  Then I setup on the rowed and did the first 20 minutes.  Between the session last night and the first of KB swings, my legs felt empty and it was hard work from the start.

I finished the first 20’s and then did another set of the KB swings.  Which brought my HR up to 165, and then sat down for the next 20 minutes.  This was pretty hard work.  I slowed down to keep my HR below 155.

I finished rep 2 and did another set of KB swings, then started rep #3 on the erg.  I was struggling along for about 6 minutes and then decided that I had had enough for today.  I’m disappointed that I didn’t finish the session, but I think the idea of doing the KB swings is a good one.  I need to do more strength work.

          Workout Summary - media/20180326-1225310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11202|53:30.0|02:23.3|153.5|15.8|147.3|156.0|13.2
W-|11036|46:30.0|02:06.4|174.1|17.8|148.2|156.0|13.3
R-|00168|07:00.0|20:53.5|016.3|02.7|141.3|156.0|03.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04820|20:00.0|02:04.5|180.9|18.0|144.7|152.0|13.4
01|04749|20:00.0|02:06.3|173.8|17.9|152.0|156.0|13.2
02|01467|06:30.0|02:12.9|154.2|17.1|147.4|154.0|13.2

Tomorrow:

  • 10 minute warmup
  • Peak Power training (10 x 10″ / 1′ rests) max drag
  • 2 x 20’/1′ Cat VI (r18,2:03-2:08)

Sunday: 2 x 2k / 2 x 1k / 2 x 500 – On the Oartech DX

Last Thursday night, I picked up an Oartech DX rowing machine from the Riverside Boat Club in Cambridge.  The local rep for Oartech offer to let me try for a few sessions if I agreed to write up what I thought of it.

Those impressions are coming soon.  Right now, I just want to jot down the details on the session I did yesterday afternoon.

My wife and I got home from the Cape around 3.  I did some chores and errands and finally sat down to work out around 5.

The session:

  • 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)

I added another 2K (r18-20, 2:03-2:08) to the beginning as a warmup.

         Workout Summary - media/df_20180325-231815.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11170|50:57.0|02:16.9|222.2|21.9|150.3|176.0|10.0
W-|09000|34:52.0|01:56.3|224.4|22.0|151.7|176.0|11.8
R-|02174|16:04.0|03:41.9|217.3|21.7|147.1|176.0|06.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.4|02:03.6|184.4|18.4|130.8|144.0|13.2
01|02000|07:51.0|01:57.7|214.7|22.1|152.8|163.0|11.5
02|02000|07:50.6|01:57.6|215.2|21.8|158.9|169.0|11.7
03|01000|03:42.0|01:51.0|255.8|24.2|163.2|176.0|11.2
04|01000|03:42.5|01:51.3|254.5|24.0|163.5|176.0|11.2
05|00500|01:47.8|01:47.8|284.3|26.3|154.6|171.0|10.6
06|00500|01:44.6|01:44.6|307.3|26.4|161.7|175.0|10.9

So, I managed to hit all targets, but it was hard work!  I compared it to the two prior times I did this workout, both on the static erg.

  • The power was basically identical in all sessions.
  • My heart rate was higher today.  I think this is mostly a machine difference, not a difference in how I was feeling.
  • The drive length was basically identical between static and the Oartech DX.  I was expecting a slightly shorter drive length.

Here is power and WPS versus stroke rate.  I was working hard to stick to the stroke rates and so it is showing an increase for the higher rates.

03-25d

Plan for Monday:

  • Combined strength / endurance
  • 3 x 20′
  • Between each 20′ do 20 KB swings and pull ups.