The Month of November

Wow.  I haven’t posted since November 11th.  There are a few of things going on.  The first is I’ve been going like crazy for work.  The second is that I am struggling a bit trying to get myself converted over to using a more structured training planning tool.  And third, I am in a regenerative macro cycle of training.

Let me explain that last one.  By the end of the OTW season, I was feeling pretty beaten up.  My knees, hips and back were sore.  Nothing serious, but I felt like I was 80 years old when I got up from bed in the morning.  I had a bit of a crisis in the middle of the summer when my work commitments made it impossible for me to keep on track with my training plan.  I blew off the sprint racing I was planning, simplified my training plan and set my sights on doing at least one head race.  Going into October, I had a reasonable stretch with less travel, and I managed to get into OK shape for the head race.  No where near my best (Fall of 2015), but probably second to that.  But it was a reasonably heavy training load and all of it was rowing.

After I stored my boat away, I sat down to think about goals and decided that I would focus on coastal and OTW races, and that I would take the period through November and December as a chance to mix things up a bit.  Add in some strength training, core work, cross training, and reduce the time rowing for a little while.

Sunday, 11/11 – Hard Distance – HM (first half hard, second half easy)

Down on the cape.  Done on slides.

Monday 11/12 – Strength Training

Apparently, I did a strength training session, I have no recollection of it.

Tuesday 11/13 – November CTC 11x111m/1′

This was good fun.  Started with a fletcher warmup.  It was a miserable experince.  I have no idea what was wrong with me, but I just felt awful.

I debated quitting for the day, but I thought that I would just give it a go.  I’m glad I did.  It wasn’t nearly as bad as the warmup.

        Workout Summary - media/20181113-1340340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02824|14:36.0|02:35.2|171.9|21.4|160.8|170.0|09.0
W-|01221|03:33.0|01:27.5|520.2|33.0|153.7|164.0|10.4
R-|01608|11:03.0|03:26.2|059.8|17.6|163.1|164.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00111|00:18.2|01:21.9|560.5|36.4|115.1|120.0|10.1
01|00111|00:19.2|01:26.6|500.2|31.4|146.6|149.0|11.0
02|00111|00:19.5|01:27.9|532.7|34.8|152.8|155.0|09.8
03|00111|00:19.5|01:28.1|515.9|36.4|156.2|158.0|09.3
04|00111|00:19.1|01:26.1|514.3|32.4|155.8|158.0|10.8
05|00111|00:20.0|01:30.0|507.1|29.7|159.0|160.0|11.2
06|00111|00:20.1|01:30.7|483.7|29.5|159.4|161.0|11.2
07|00111|00:20.0|01:29.9|510.7|32.0|160.5|162.0|10.4
08|00111|00:19.5|01:27.9|520.9|32.1|159.0|161.0|10.6
09|00111|00:19.6|01:28.1|491.8|31.6|162.1|163.0|10.8
10|00111|00:18.9|01:25.1|591.0|37.5|161.7|164.0|09.4

That last rep was 18.7 sec on the monitor, and the pace was significantly faster than my current PR for the 100m.  I should really sit down and do a more serious attempt at that.  Probably makes sense to do another run at the 1min as well.  At 1:30.9 pace, that is a little soft.

Wednesday – 11/14: 10K easy

I was a bit pressed for time, so I just snuck to the gym for a quick 10k.  My HR was a bit high, so I bled off pace to keep it in check.

       Workout Summary - media/20181114-2135340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|41:29.0|02:04.5|181.3|19.9|148.3|156.0|12.1
W-|10000|41:29.0|02:04.5|181.3|19.9|148.3|156.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|156.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:09.1|02:02.3|189.8|19.7|134.3|147.0|12.4
01|02000|08:14.2|02:03.5|185.6|19.8|150.3|153.0|12.3
02|02000|08:20.8|02:05.2|178.3|19.5|150.7|152.0|12.3
03|02000|08:22.9|02:05.7|176.1|20.1|152.5|154.0|11.8
04|02000|08:22.2|02:05.6|177.0|20.3|153.2|156.0|11.8

Thursday – 11/15: Strength Training

Another session in the gym at work.  Basically about 20 minutes of various core stuff, then another half hour of lifts.

Friday – 11/16: 10K

Another day where I ended up getting distracted in the morning.  When I get to work, I usually boot up my computer, quickly scan my emails, and then head to the gym.  This morning, that quick scan turned into a couple hours of work and I was left with barely enough time for a 10K.  But it was a great 10K.  I felt good and my HR was low.  No need to bleed off pace today.

      Workout Summary - media/20181116-1350340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|41:15.0|02:03.8|184.2|20.0|143.3|154.0|12.1
W-|10000|41:16.0|02:03.8|184.2|20.0|143.3|154.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|154.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.7|02:03.7|183.9|19.7|125.7|137.0|12.3
01|02000|08:13.8|02:03.5|186.0|20.1|142.0|146.0|12.1
02|02000|08:16.4|02:04.1|183.1|20.1|146.3|148.0|12.0
03|02000|08:15.5|02:03.9|184.1|20.1|149.0|153.0|12.1
04|02000|08:15.9|02:04.0|183.9|19.8|153.4|154.0|12.3

Saturday – 11/17: Half Marathon (dynamic)

More volume, more better.  I just wish I had something besides the dynamic to do it on.  I’m feel like I am acclimating, but it is still unpleasant to row on.  The stop in the middle of this was shifting a load of clothes from the washer to the dryer.  I dropped pace to keep my HR creep in check.

       Workout Summary - media/20181117-2005440o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|92:01.0|02:10.9|161.7|21.1|147.3|158.0|10.9
W-|21097|92:02.0|02:10.9|161.7|21.1|147.3|158.0|10.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:28.0|02:07.0|169.7|20.0|124.0|138.0|11.8
01|02000|08:28.3|02:07.1|170.6|20.3|141.4|145.0|11.6
02|02000|08:32.0|02:08.0|166.7|20.9|144.2|148.0|11.2
03|02000|08:34.7|02:08.7|164.3|21.0|148.9|153.0|11.1
04|02000|08:37.5|02:09.4|161.4|21.2|150.5|152.0|11.0
05|02000|09:56.3|02:29.1|150.4|18.3|145.1|153.0|11.0
06|02000|08:39.2|02:09.8|160.0|21.1|152.6|154.0|11.0
07|02000|08:38.3|02:09.6|160.9|21.9|153.7|156.0|10.6
08|02000|08:42.4|02:10.6|157.0|22.6|152.4|155.0|10.2
09|02000|08:39.4|02:09.8|159.9|22.8|154.9|157.0|10.2
10|01097|04:46.0|02:10.3|158.5|22.7|155.4|158.0|10.1

Sunday – 11/18: Cross Training in Munich

I flew to Munich on Saturday night, arriving late morning on Sunday.  I took a nap, and then went to the gym on Sunday.

I started with my core routine, then 30 minutes inclined march, then 20 minutes on the stationary bike.

Screen Shot 2018-12-07 at 4.47.23 PM.png

Monday – 11/19: No Training

I had meetings with customers and then dinner that night.

Tuesday – 11/20: No Training

I had a breakfast meeting that ended up going very long, and then I had to head off to the airport to catch my flight home.

Wednesday – 11/21: Half Marathon (dynamic)

I got back home on Tuesday evening.  I worked from home on Wednesday.  I only had a few calls, and most of the day was cooking desserts for Thanksgiving, which was a blast.

I did have time for a nice easy half marathon.  I feel like it is getting a bit easier to do these on the dynamic.

     Workout Summary - media/20181121-2010340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|90:25.0|02:08.6|164.6|21.4|149.3|158.0|10.9
W-|21097|90:26.0|02:08.6|164.6|21.4|149.3|158.0|10.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:26.2|02:06.5|171.4|19.6|122.5|139.0|12.1
01|02000|08:29.9|02:07.5|169.0|20.5|143.5|147.0|11.5
02|02000|08:30.3|02:07.6|168.9|20.8|147.9|152.0|11.3
03|02000|08:33.5|02:08.4|165.7|21.2|151.5|154.0|11.0
04|02000|08:33.5|02:08.4|165.6|20.9|152.3|154.0|11.2
05|02000|08:35.9|02:09.0|163.3|21.0|153.8|155.0|11.1
06|02000|08:36.9|02:09.2|162.2|21.7|155.1|158.0|10.7
07|02000|08:35.0|02:08.8|163.9|22.7|154.1|157.0|10.3
08|02000|08:42.4|02:10.6|157.2|22.2|154.4|158.0|10.4
09|02000|08:40.0|02:10.0|159.2|22.6|153.9|157.0|10.2
10|01097|04:42.5|02:08.8|163.8|22.6|155.0|158.0|10.3

Thursday – 11/22: 10K putsch (dynamic)

Thanksgiving!  I got up a little early so I could get in a quick session before we drove up to Vermont.  I didn’t have the oomph for a really hard distance session, so I decided to do a 10k putsch.  I held it together very nicely until that last 1000 and I just fell apart with the finish line in sight!

        Workout Summary - media/20181122-1425350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:17.0|02:00.9|198.9|25.2|157.8|181.0|09.8
W-|10000|40:17.0|02:00.9|198.9|25.2|157.8|181.0|09.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:08.0|02:04.0|181.0|22.6|121.5|139.0|10.7
01|01000|04:07.1|02:03.5|185.5|23.7|142.3|146.0|10.2
02|01000|04:05.1|02:02.5|190.6|24.2|150.1|153.0|10.1
03|01000|04:03.0|02:01.5|194.7|24.7|153.3|155.0|10.0
04|01000|04:00.9|02:00.5|200.5|25.4|158.5|161.0|09.8
05|01000|03:59.2|01:59.6|204.3|25.9|163.6|165.0|09.7
06|01000|03:57.3|01:58.7|209.4|26.8|168.3|170.0|09.4
07|01000|03:55.7|01:57.9|213.8|27.1|172.4|174.0|09.4
08|01000|03:53.7|01:56.9|219.1|27.9|176.5|178.0|09.2
09|01000|04:07.5|02:03.7|192.2|24.0|174.3|181.0|10.1

Friday – 11/23: Half Marathon (dynamic)

more of the same.  just munching meters.

       Workout Summary - media/20181123-2315350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|90:28.0|02:08.7|164.2|21.9|145.6|158.0|10.7
W-|21097|90:29.0|02:08.7|164.2|21.9|145.6|158.0|10.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:29.0|02:07.2|168.5|20.4|128.7|138.0|11.6
01|02000|08:33.2|02:08.3|165.7|21.1|140.6|142.0|11.1
02|02000|08:34.4|02:08.6|164.6|21.7|142.4|144.0|10.8
03|02000|08:35.6|02:08.9|163.6|21.7|143.2|145.0|10.7
04|02000|08:37.3|02:09.3|161.8|21.4|145.2|148.0|10.8
05|02000|08:37.8|02:09.4|161.4|21.7|146.4|151.0|10.7
06|02000|08:35.5|02:08.9|163.5|22.1|148.2|149.0|10.5
07|02000|08:34.9|02:08.7|164.3|22.2|150.9|154.0|10.5
08|02000|08:36.0|02:09.0|162.8|22.2|151.8|155.0|10.5
09|02000|08:35.3|02:08.8|163.8|22.9|153.2|155.0|10.2
10|01097|04:40.1|02:07.7|168.6|24.5|155.8|158.0|09.6

Saturday – 11/24: No Training

My wife and I took a day trip out to Western Massachusetts for some Christmas shopping.

Sunday – 11/25: Half Marathon

Feeling quite tired.

        Workout Summary - media/20181125-2340330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|91:21.0|02:09.9|159.5|20.6|148.4|159.0|11.2
W-|21097|91:21.0|02:09.9|159.5|20.6|148.4|159.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|159.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:29.0|02:07.3|166.9|19.3|125.4|137.0|12.2
01|02000|08:35.0|02:08.8|164.0|20.3|140.9|144.0|11.5
02|02000|08:38.5|02:09.6|161.2|20.6|143.0|146.0|11.3
03|02000|08:37.5|02:09.4|160.8|20.4|146.1|149.0|11.3
04|02000|08:41.0|02:10.3|160.1|20.3|149.6|152.0|11.4
05|02000|08:35.5|02:08.9|162.0|20.7|152.0|154.0|11.3
06|02000|08:39.0|02:09.7|159.4|20.4|154.3|155.0|11.3
07|02000|08:44.5|02:11.1|155.8|21.0|155.4|157.0|10.9
08|02000|08:48.0|02:12.0|153.8|20.7|155.1|156.0|11.0
09|02000|08:47.0|02:11.7|153.2|21.3|156.3|157.0|10.7
10|01097|04:46.8|02:10.7|157.0|23.0|157.4|159.0|10.0

Monday – 11/26: Strength Training

The usual, lots of core with front squats, dead lifts, and a bunch of other stuff.

Tuesday – 11/27: No Training

Up at 4am to fly out to California first thing in the morning.  Meetings all day out in San Jose and then the red eye back to Boston.  Ugh.

Wednesday – 11/28: 10K

I went straight from the airport to work and did a quick 10K before my first meeting. A little harder than I should have.

        Workout Summary - media/20181128-1305340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:46.0|02:02.3|191.2|20.2|146.9|167.0|12.1
W-|10000|40:47.0|02:02.4|191.2|20.2|146.9|167.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|167.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.5|02:03.6|184.0|19.8|133.0|147.0|12.3
01|02000|08:12.4|02:03.1|187.6|20.1|146.5|149.0|12.1
02|02000|08:16.1|02:04.0|183.5|19.6|147.4|150.0|12.3
03|02000|08:11.8|02:03.0|188.2|20.0|150.6|154.0|12.2
04|02000|07:52.1|01:58.0|213.7|21.8|157.5|167.0|11.6

Thursday – 11/29: No Training

I needed a good night’s sleep, so I blew off my morning workout to get a couple more hours of rest.

Friday – 11/30: Strength Training

Saturday – 12/1: 15K (dynamic)

        Workout Summary - media/20181201-2055340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15000|63:15.0|02:06.5|172.6|21.1|142.6|155.0|11.2
W-|15000|63:16.0|02:06.5|172.6|21.1|142.6|155.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|155.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02500|10:36.1|02:07.2|168.9|20.1|127.3|137.0|11.7
01|02500|10:32.8|02:06.6|172.7|20.7|138.8|143.0|11.5
02|02500|10:32.1|02:06.4|173.3|21.1|143.8|149.0|11.3
03|02500|10:34.4|02:06.9|171.5|21.3|145.6|150.0|11.1
04|02500|10:30.2|02:06.0|174.9|21.9|148.1|154.0|10.9
05|02500|10:30.4|02:06.1|174.6|21.8|152.2|155.0|10.9

Sunday – 12/2: 8 x 2’/2′ (dynamic)

I don’t like to sprint on the dynamic, but I didn’t have a lot of choice.  I just set a reasonably conservative pace target and off I went.

        Workout Summary - media/20181202-1810350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09180|40:05.0|02:11.0|177.5|25.4|152.2|181.0|09.0
W-|04432|16:00.0|01:48.3|277.5|29.0|154.8|179.0|09.6
R-|04757|22:05.0|02:19.3|109.3|22.9|149.6|179.0|12.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00552|02:00.0|01:48.8|273.3|28.2|140.1|146.0|09.8
02|00551|02:00.0|01:48.9|272.2|27.5|153.4|167.0|10.0
03|00552|02:00.0|01:48.8|274.6|29.2|153.8|170.0|09.5
04|00553|02:00.0|01:48.6|273.6|28.9|153.5|169.0|09.6
05|00550|02:00.0|01:49.1|270.9|29.1|156.0|172.0|09.4
06|00554|02:00.0|01:48.2|276.1|28.7|158.3|173.0|09.7
07|00558|02:00.0|01:47.5|287.4|30.5|161.4|178.0|09.1
08|00563|02:00.0|01:46.6|292.3|30.1|162.1|179.0|09.4

I did this session around noon time.  Later in the evening, I headed off to the airport for a one week trip to Italy and then Taiwan.

Monday – 12/3:  No Training

I arrived in Milan around 11am and I was at my hotel by 12pm.  I took a nap, and then had meetings and a dinner with our team there.

Tuesday – 12/4: 30 minutes inclined march

I always have issues getting up to workout in Europe. Morning comes way to soon when you are 6 time zones to the east.  I managed to get the gym with enough time to do a 30 minute march on the treadmill.

I had customer meetings until around 4pm, and then headed to the airport.  First leg took me to Istanbul, then a 2 hour layover, then a 10 hour flight to Taipei.

Wednesday – 12/5: 3 x 20’/2′ endurance session

Most of Wednesday was lost to travel.  I arrived in Taiwan around 6pm.  By the time I was at my hotel, it was around 8pm.  I was weary but not sleepy, so I decided to go to the gym and take advantage of the old concept2 Model C erg that my hotel has tucked in a corner of the fitness center.

Screen Shot 2018-12-07 at 9.54.21 PM.png

Thursday – 12/6: 5 x 1500/4′ Long Intervals

This was done on short turn around time, the morning after my endurance session.  I did a warmup interval, and then 5 work intervals.  I hit the wall hard in the last one with a couple of mini-HDs.  It was hot and I was tired and jet lagged

Screen Shot 2018-12-07 at 9.56.55 PM.png

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Friday – 12/7: Strength Training

core: bent leg crunches (10x10sec), superman (2x10x10sec), side plank (2x3x30sec)

strength:

  • push ups: 15,16,17
  • single leg squats, with 2x10lb DBs: 2 x 3 x 12
  • overhand grip, narrow pull down: 3 x 12 (68kg)
  • goblet squats with 40lb DB: 3 x 12
  • overhead DB press (2x20lb): 3 x 10
  • single arm DB row (50lb): 2 x 3 x 12
  • chest press on machine: 3 x 12
  • good mornings: 3 x 12 using a curl bar and 30kg

I was a little shaky through the morning.  Now I’m sore.

It’s now 10:15 pm and I’m at the airport getting ready to get on my 11:30 flight to San Francisco.  I have a few hours there then another red eye to the east coast.  I get in around 5am, and then hopefully home to a soft bed.

Whew.

 

 

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