I left on Sunday morning to catch an early afternoon flight to Taiwan. I dropped my boat off in Newton on the way to the airport.
I was flying from Boston to Tokyo, then connecting to Taipei. I arrived around 8:30PM Monday night. I slept some on the two flights, but I was stiff and tired by the time I got to the airport.
I got up around 5am and discovered that I had left my HR monitor at home. SO much for documented evidence of working out! Sad to say, it badly effected my motivation.
I headed to the gym. I set up the treadmill to do a 30 minute HIIT session. so, 4:20 sec of fast walk (3mph) on 15% grade. Then 40 seconds at 7mph on the same grade. repeat 6 times. By the last two sprints, I was nauseous at the end of the 40 seconds. I guess that meant I was doing it right.
The rest of the day was a blur of meetings, all of them internal with our team in Taiwan. I had dinner with a few of the folks that I travelled with and got back to the hotel around 9pm.
Up at 5 again, and back in the gym. Today, it was 30 minutes on the elliptical and 30 minutes on the stationary bike. In both cases, I used the built in HR monitor to try to keep my HR in the 137 to 155 range.
Then I was off to the customer site for 3 different meetings. Then we had a dinner for the full team supporting this major customer. They’ve been working night and day for years making it successful, so it was a good idea for us to say thank you.
I made it back to the hotel just in time for my 8:30 conference call. Unfortunately, that exactly when jet lag decided to strike and strike hard. I was having trouble holding my head up, and I kept hoping for the meeting to wrap up. I can remember looking at the clock around 8:50pm. The next thing I know, it’s five minutes after nine, my head is on the desk and there’s no one left on the call! I fell dead asleep. I reached out by email to apologize to the other folks that were on the call. I was pretty embarrassed.
I slept in until 6 because I had nothing on my agenda until my ride to the airport at 10am. I headed down to the gym without a specific plan. I did my full PT suite of exercises. I have been neglecting them lately and that’s a bad thing. I have to find a way to fit them in with OTW rowing. I don’t feel comfortable doing them on the ground at the docks where I keep my boat and I am always rushed when I get to work afterwards. I think I might start doing them on my way out of work at night.
Anyway, I did the PT exercises. Then I did a little bit of strength training.
I did a 3 circuits of
- 20 squats with 2 25lb dumbells
- 12 pull downs on a machine designed to mimic pull ups
The squats felt easy at the time, but it’s 3 days later and I’m still feeling sore.
Then I headed over to the treadmills and did 30 minutes of fast walking on a 15% grade.
After that, I headed to the airport for the long trip home. I got home around 8:00pm on Thursday night, thanks to time zones.
Friday: 80′ of OTW speedplay.
I slept surprisingly well on Thursday night, but not very long. The alarm woke me at 5:15am and I rolled out of bed. It was a beautiful morning, so I wanted to get back on the water. I headed to Newton and launched.
- 80′ of speedplay
- 4 sessions of KOM
The instructions for the speedplay sessions are to do it continuous, but I really want to work on balance. I find that if I do KOM for more than a couple minutes at a time, I get all tight. So I decided to do a quick set each time I needed to turn the boat around.
The weather was lovely. Very little wind. There still a bit of current which make the splits all crazy and makes rowing a bit squirrelly in a couple of places, mainly where the river narrows down or splits and rejoins. It feel like the boat is wiggling underneath you or you are going around a corner on ice. As long as you are expecting it, it’s kind of fun, but it can be disconcerting if it takes you by surprise.
I started with about 5 sets of KOM, then headed down river. I’ve got my routine for the speed play workouts. I row steady state until I get to middle of the straight 1K. Then I do my power twenty. Then I continue to the middle of straight section in front of the watch factory and do another. I do the reverse on the way up river. It ends up with a bit more time between the twenties with the turn in there.
I am trying to keep the power above 300W on the power twenties and to keep the stroke rate between 28 and 30.
To get a better idea of the effect of the rigging changes, I wanted to look at the change in my catch, finish and length. These charts isolate just the r28 portions of four speed play rows. I made the adjustments in 3 steps. The first is the original settings. The next is with oars down one spacer, inboard shortened by 2cm, and footplate moved 1 cm. The third is another 2cm shorter inboard. Then the last is with the footplate moved the additional cm to stern.
- Finish angle is about 2 degrees bigger.
- Catch angle is about 3 degrees bigger
- drive length is 3.5 degrees bigger
- Effective length is about 2 degrees bigger.
Not much change. It feels a lot different though.
Saturday: I intended to go rowing, but i felt like crap all day long. I just sat around and did crossword puzzles. I did get up the motivation to do laundry and get groceries, but that was about all I was good for,
Sunday; Again, I was thinking about going rowing, but its raining and I’m lazy. I intend to do an easy session on the dynamic later just to keep things going.