Free form week

I’m between plans right nw, so I am just sort of making up as I go along.

Tuesday:  Steady State OTW

Back on the Charles.  Mostly messing around with the Quiske pod.

        Workout Summary - media/20181028-1930330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13791|76:57.0|02:47.4|127.7|19.0|135.3|159.0|09.4
W-|10694|53:15.0|02:29.4|146.9|19.1|141.8|159.0|10.6
R-|03110|23:43.0|03:48.8|084.4|18.8|120.6|159.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00250|01:09.0|02:18.0|151.8|19.9|125.7|135.0|10.9
02|01050|05:14.4|02:29.7|133.3|18.2|134.6|142.0|11.0
03|00861|04:10.5|02:25.5|142.5|19.5|137.7|146.0|10.6
04|00611|02:46.3|02:16.0|182.8|21.2|145.0|159.0|10.4
05|02779|14:13.7|02:33.6|143.5|18.1|143.4|153.0|10.8
06|02704|13:21.1|02:28.1|146.6|18.3|144.0|153.0|11.1
07|00808|04:01.3|02:29.3|156.1|20.4|142.9|151.0|09.9
08|00348|01:45.0|02:31.1|133.9|20.6|146.6|150.0|09.7
09|00787|03:55.8|02:29.9|167.4|20.9|151.3|156.0|09.6
10|00071|00:23.1|02:43.6|135.8|20.9|122.7|125.0|08.8
11|00062|00:20.3|02:45.0|128.0|20.6|116.6|117.0|08.8
12|00364|01:54.8|02:37.6|122.9|21.4|131.9|138.0|08.9

Wednesday: No Training – Drs appointment

My weight is still too high (209lbs).  Blood pressure is good 120/80 (with meds)

Thursday: Strength Training

I’d like to incorporate strength work into my offseason training so I started today.

  • hip equalization
  • foam roll quads
  • swiss ball twists with med ball
  • front plank 3 x 30sec
  • side plank 3 x 30sec each side
  • Front Squats.  Bare bar, bar + 20, bar + 50…3 x 12
  • Good mornings. bare bar, bar + 50…3 x 12
  • inclined row on smith machine, 3 x 12

Friday: 3 x 20’/2′

OK, I was pretty close to paralyzed from the weight work on Thursday.  But I did a slow 3 x 20 on the erg.  No matter how much I slowed down, I could not keep my HR from going through the roof.

       Workout Summary - media/20181026-1240330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15026|66:00.0|02:11.8|164.2|19.3|148.1|162.0|11.8
W-|14330|60:00.0|02:05.6|176.7|19.6|149.2|162.0|12.2
R-|00698|06:00.0|04:17.8|038.8|16.8|138.0|162.0|09.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04870|20:00.0|02:03.2|186.8|19.7|138.9|153.0|12.4
01|04789|20:00.0|02:05.3|177.9|19.9|153.0|161.0|12.0
02|04671|20:00.0|02:08.4|165.5|19.2|155.6|162.0|12.2

Saturday:  Wicked Slow 10K push on the dynamic.

I thought I could be any more sore than I was on Friday.  I was wrong.  Putting on my underwear was torture.  I staggered through grocery shopping and various household chores.  Late in the day, I decided to do a short erg to try to loosen things up.

I started very slow.  I intended to start at 2:15, but I just couldn’t bring myself to row that slowly.  I ended up starting at 2:12, and shaving a second each 1000m.  I did a little push at the end to 2:00.

        Workout Summary - media/20181027-2225340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|42:25.0|02:07.2|169.9|21.5|143.6|171.0|11.0
W-|10000|42:25.0|02:07.3|169.9|21.5|143.6|171.0|11.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|171.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:24.1|02:12.1|149.6|18.1|112.1|123.0|12.5
01|01000|04:21.9|02:10.9|155.6|19.5|127.4|130.0|11.8
02|01000|04:19.2|02:09.6|160.7|20.1|135.2|139.0|11.5
03|01000|04:18.2|02:09.1|162.8|20.3|139.9|143.0|11.4
04|01000|04:16.8|02:08.4|165.1|21.3|142.1|146.0|11.0
05|01000|04:15.3|02:07.7|168.3|21.2|147.5|151.0|11.1
06|01000|04:12.8|02:06.4|173.0|22.1|151.4|155.0|10.7
07|01000|04:10.5|02:05.3|177.8|23.5|156.2|158.0|10.2
08|01000|04:08.4|02:04.2|182.5|23.5|160.5|163.0|10.3
09|01000|03:58.3|01:59.1|207.5|25.9|167.5|171.0|09.7

Sunday: 12km in a double with Joe

Technical issues with the speedcoach.  For some reason, it did not save the session, even though I was sure that I had started it.  Luckily, Joe was wearing his Garmin Fenix.

It was nice to get out.  The water was really flat and there was very little wind.  We rowed 20-22 spm to the south end of the lake.  Then we did 2 rate ladders.

  • 750m @ 22
  • 500m @ 24
  • 250m @ 26

Then we did a last ladder.  In this one, Joe called for a power 10 and power 20 in each section.  We then held the r26 to the end of the lake alternating about 10 power strokes with 10 lighter strokes.  Then more steady state back to the boathouse.

 

 

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