Another week on the Head Race training plan

Last post was Sept 25th.  Since then I’ve been consistently training, but struggled with insomnia for much of the week.

I was very sleep deprived when I got home on Saturday morning (9/22).  I slept a few hours that morning.  Then a solid block of 10 hours on Saturday night.  But on Monday night, I fell asleep around 10:30, and woke up at 1:00am.  I was unable to fall back asleep.  Tuesday, a little better.  I slept from 10:30 to 2:00am.  Wednesday, I got maybe 5 hours.  Thursday, I headed down to the cape in the evening, arriving there around 11.  I had some things to do around the house, so I didn’t get to sleep until 12:30.  My daughter and one of my son’s arrived at 3:00am.  I took some work to get back to sleep and I got maybe 3 hours of sleep before I needed to get up for my first meeting.  Finally, Friday night and Saturday night I seemed to get back to more normal sleep patterns.  It sure effects mood and stamina when you don’t get enough sleep.

Despite the sleep issues, I was on the water Tues/Wed/Thur.  I took a rest day on Friday.  And then trained Sat/Sun/Mon.

Wednesday, Sept 26: 60′ Steady State

The plan was to row at about r20 and keep my HR below 150.

         Workout Summary - media/20180926-1900310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12157|65:34.0|02:41.8|116.0|19.0|144.9|158.0|09.7
W-|11571|58:23.0|02:31.4|123.0|19.0|146.5|158.0|10.5
R-|00590|07:11.0|06:05.5|058.6|19.5|132.3|158.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00008|00:01.5|01:32.6|131.6|18.5|091.0|91.0|17.5 --?
02|00009|00:01.5|01:19.8|149.0|19.0|091.0|91.0|19.8 --? 
03|01100|05:21.3|02:26.0|128.6|19.4|135.4|147.0|10.6 - blocked by boats
04|02754|13:05.3|02:22.6|127.1|19.3|147.7|153.0|10.9
05|02729|14:19.6|02:37.5|121.0|18.1|145.4|154.0|10.5
06|01942|09:26.1|02:25.8|120.8|18.4|146.9|155.0|11.2 - cut short for time
07|02615|13:54.7|02:39.6|123.0|19.5|150.5|158.0|09.7
08|00413|02:13.4|02:41.4|109.0|20.7|148.0|156.0|09.0

Thursday, Sept 27: 4 x (5 x 2′ / 1′)/2′ Short Intervals

Plan for Thursday was to use these short intervals to practice working at rates higher than head race rate.  Try to keep my stroke light and work on the release.

Ran out of river in the last interval of the first set.  I really torched the whole first set.  A fair current behind me and a bit of a tail wind.  It looks like I dialed back the power a bit on the upriver trip.  Otherwise, pretty uneventful.

         Workout Summary - media/20180927-1230310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13891|80:10.0|02:53.1|116.6|24.1|147.6|174.0|07.2
W-|08479|37:42.0|02:13.4|171.7|27.3|157.2|174.0|08.2
R-|05430|42:29.0|03:54.8|067.6|21.3|139.0|174.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00460|01:58.5|02:08.7|167.9|26.3|140.2|154.0|08.9
02|00475|02:01.9|02:08.2|183.0|27.5|149.5|159.0|08.5
03|00490|02:04.9|02:07.5|163.7|27.4|155.4|166.0|08.6
04|00476|02:01.3|02:07.3|176.4|27.3|154.7|163.0|08.6
05|00267|01:07.4|02:06.4|194.7|28.4|153.9|161.0|08.4
06|00440|01:58.3|02:14.4|165.7|27.8|150.0|163.0|08.0
07|00428|01:56.1|02:15.5|168.9|27.8|158.4|170.0|08.0
08|00433|01:59.8|02:18.5|189.0|27.0|160.8|169.0|08.0
09|00425|01:55.5|02:15.9|170.5|27.5|163.1|172.0|08.0
10|00439|01:56.7|02:13.0|175.4|27.8|164.3|174.0|08.1
11|00437|01:59.9|02:17.2|168.7|26.5|152.1|168.0|08.3
12|00457|01:59.2|02:10.4|175.7|27.2|160.5|169.0|08.5
13|00427|01:54.9|02:14.5|148.9|27.1|160.7|170.0|08.2
14|00428|01:55.5|02:14.9|179.0|27.0|164.0|172.0|08.2
15|00454|01:55.9|02:07.8|186.5|28.4|162.8|172.0|08.3
16|00430|01:58.0|02:17.1|160.9|27.5|149.9|167.0|08.0
17|00423|01:56.4|02:17.7|161.0|27.2|159.8|169.0|08.0
18|00266|01:13.9|02:19.2|170.1|26.8|158.2|165.0|08.0
19|00420|01:55.8|02:17.8|158.3|27.4|162.5|172.0|08.0
20|00405|01:52.4|02:18.7|178.6|26.7|164.6|173.0|08.1

I was pretty happy with the result.

Friday, 28 Sept:  No Training

Saturday, 29 Sept: 10km threshold on slides

On Saturday, I wanted to hand with the family.  We got ourselves organized and went on a day trip down to Chatham.  While we were there, we had a big lunch.  I was still feeling kind of full when we got back to the house, but I figured that I better go do my thing on the erg in the basement.

The plan was for 40′ of threshold, so another 10K.  It would be useful to compare to the one on slides to the one on the dynamic last weekend.

I started with a 2K warmup.  It felt hard and I felt bloated.

Then I got going.  Target pace was 1:59.

That was brutal.  But frankly more pleasant than the dynamic.

Splits are pretty darned consistent.  I got a bit scared of blowing up around 7k.

         Workout Summary - media/20180929-2250290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:31.0|01:58.6|209.6|25.5|165.9|183.0|09.9
W-|10000|39:31.0|01:58.6|209.6|25.5|165.9|183.0|09.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:53.5|01:56.7|214.5|25.3|137.1|154.0|10.2
01|01000|03:56.1|01:58.0|213.1|25.2|157.0|159.0|10.1
02|01000|03:56.8|01:58.4|211.0|25.4|160.9|162.0|10.0
03|01000|03:57.5|01:58.8|209.1|25.1|163.6|165.0|10.1
04|01000|03:57.6|01:58.8|209.0|25.3|166.1|167.0|10.0
05|01000|03:57.3|01:58.7|209.2|25.1|169.2|171.0|10.1
06|01000|03:57.6|01:58.8|208.6|26.0|172.2|174.0|09.7
07|01000|03:59.5|01:59.7|204.0|25.2|175.1|177.0|09.9
08|01000|04:00.7|02:00.4|200.7|25.1|177.0|178.0|10.0
09|01000|03:55.1|01:57.5|217.6|27.4|179.8|183.0|09.3

So, a very similar row to the dynamic.  Weird how I prefer the feeling of slides so much more, but the performance is not that different.  Here are a few different parameters compared between the two rows.

  • HR: A bit higher on slides.  Basically I was willing to take a bit more pain.
  • Power:  5W more on slides
  • Stroke rate: nearly identical
  • Drive length:  3 cm longer on slides.  Feels about right.
  • Peak force:  Higher on slides.  I was a bit surprised by this.  Since the dynamic feels so much heavier, I expected higher peak force.
  • Avg force:  As expected, about proportional to the watts difference

Sunday, September 30: 90′ bike ride.

My daughter and I went for a bike ride.  The intent was to explore some of the sand roads, but as it turned out, the sand was too loose to make any progress on, so we headed to the roads and went north.  It was just a nice easy ride.

Screen Shot 2018-10-01 at 3.14.28 PM.png

Screen Shot 2018-10-01 at 3.16.14 PM

Monday, 1 October: 5 x 1500 / 5′

Plan was to work on stroke rate around 26, and beat my last 5×1500 pace and power (2:16, 154W).

The downstream intervals were a blast.  The river was flowing reasonably fast, and there was the lightest of tail winds.  Anyway, after I went through the s-turn, and I had about 300 or 400 meters to go, I was rating up and pushing the pace.  On the third and fifth interval, I was seeing the splits drop below 2:00 for the last 5 or so strokes.  It turns out that I was working a little harder on the upstream segments, as measured by power.  I struggle to use power in the boat because of the big turn in the middle.

          Workout Summary - media/20181001-1310300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13634|80:28.0|02:57.1|113.7|22.9|139.8|178.0|07.4
W-|07578|33:51.0|02:14.1|165.0|26.3|158.8|177.0|08.5
R-|06061|46:37.0|03:50.8|076.5|20.4|126.0|177.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00158|00:44.0|02:18.9|117.9|19.2|124.5|129.0|11.3- wu
02|01490|06:31.6|02:11.4|154.4|25.2|153.8|166.0|09.1
03|01438|06:40.9|02:19.4|170.5|26.4|160.0|172.0|08.1
04|01486|06:24.1|02:09.3|167.6|27.0|159.1|175.0|08.6
05|01440|06:45.0|02:20.6|170.1|26.9|163.0|173.0|07.9
06|01565|06:46.1|02:09.7|167.7|26.7|161.7|177.0|08.7

Tomorrow:  80′ of steady state.  Drills on the 5s.

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