Back to Basics

Well, June and June were not my best months.

I had a bad stretch at the end of May (5/27 to 6/4) where I did very little training.  This was allergies, injuries, work travel and a busy holiday weekend.

The rest of June was pretty good and my fitness improved.  Until the middle of July, when life just got too hectic for me to stick to a training plan.  I haven’t been in my fluid since July 11th.  Since then I’ve done some coastal rowing, some biking, but I also had a work induced 4 day training hiatus.  By the time last Friday rolled around, my fitness had declined to its lowest point since early June and was nearly as bad as it was when I was struggling with my SI Joint issues last fall.

I decided that it was time to simplify and the weather, in a perverse way, cooperated.  The whole week was humid, with scattered thunderstorms so I spent the whole time on the erg.

July 23 – Monday:  4 x 20′ / 2′

Back on a static erg, so I wasn’t sure what split I could hit.  Turns out it was 2:05.  It was a great, relaxing row.  I rowed with the rule that I couldn’t go past 145 in the first 20 minutes, then 150 for the next, then 155 for the last 2.

          Workout Summary - media/20180723-2345260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20211|88:00.0|02:10.6|167.3|18.7|145.6|154.0|12.3
W-|19253|80:00.0|02:04.7|179.7|19.3|146.4|154.0|12.5
R-|00962|08:00.0|04:09.5|043.3|12.6|137.4|154.0|13.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04808|20:00.0|02:04.8|179.0|19.5|139.5|147.0|12.4
01|04798|20:00.0|02:05.0|178.6|19.2|147.2|152.0|12.5
02|04815|20:00.0|02:04.6|179.8|19.2|149.0|153.0|12.5
03|04831|20:00.0|02:04.2|181.2|19.4|150.0|154.0|12.4

Tuesday, July 24: 4 x 20’/2′

Same as Monday.  Really enjoyable.  Right intensity to get a good HR plateau.  Looks like 180W is where I’m working from in a static erg.

          Workout Summary - media/20180724-2210270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20116|88:00.0|02:11.2|167.5|19.4|145.7|156.0|11.8
W-|19226|80:00.0|02:04.8|179.9|19.7|147.0|156.0|12.2
R-|00892|08:00.0|04:29.0|043.8|16.3|132.0|156.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04826|20:00.0|02:04.3|181.1|19.6|138.8|147.0|12.3
01|04791|20:00.0|02:05.2|178.8|19.6|146.2|151.0|12.2
02|04810|20:00.0|02:04.7|179.8|19.8|151.1|155.0|12.1
03|04799|20:00.0|02:05.0|179.9|19.8|152.1|156.0|12.1

Wednesday – July 25: 15×3’/1′

Time for a little intensity.  So, my favorite L3 workout in the world.  I set an arbitrary pace target of 1:55, and that turned out to be conservative.

Thursday, July 26 – Travel Day

Up at 5am to head to the airport.  I was taking a really quick trip to the San Diego.  Basically get there in time for a set of meetings and then catch the red eye home at 8:30 in the evening.  No time for training.

Friday, July 27 – Rest Day

I got home from the airport at 7am.  I went to bed and slept until 10:30.  Then straight into a quick set of meetings and then my wife and I took off to go to the cape for the weekend.  Her job was to collect our sons plus one significant other.  Mine was to do the shopping:  food, booze, and delicious seafood.  I got to the house around 6:30 and made dinner, seafood pasta and a big salad.  I enjoyed a couple of beers instead of training on a full stomach.  I’m thinking it was a good decision, but I still feel a bit guilty for not rowing.