Saturday – 12/8: Easy HM on the Dynamic
My flight from Taiwan arrived in San Francisco in the early evening, and I headed straight to my next flight, a red eye to Boston, which left at about 9pm and arrived in Boston at 5am. I slept about 5 hours on the flight from Taiwan to SFO and maybe another 3 on the flight to Boston. I was tired when I got home around 6:30 and slept until 10. I kind of zombied my way through the day, buying a Christmas tree, putting up decorations, and doing errands. Eventually, I decided to do a nice slow and easy half marathon.
Workout Summary - media/20181208-2315360o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.6 W-|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.7 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|02000|08:26.0|02:06.5|171.9|20.4|123.0|133.0|11.6 01|02000|08:27.3|02:06.8|171.6|21.4|135.9|139.0|11.0 02|02000|08:27.2|02:06.8|171.8|22.1|140.6|144.0|10.7 03|02000|08:28.8|02:07.2|170.0|22.4|142.9|145.0|10.5 04|02000|08:28.9|02:07.2|170.0|22.3|144.8|148.0|10.6 05|02000|08:29.9|02:07.5|168.9|22.5|148.4|150.0|10.4 06|02000|08:31.6|02:07.9|167.3|22.1|151.0|155.0|10.6 07|02000|08:30.2|02:07.5|168.6|22.5|152.6|155.0|10.5 08|02000|08:32.1|02:08.0|166.8|22.6|155.1|158.0|10.4 09|02000|08:34.6|02:08.7|164.5|22.6|155.8|160.0|10.3 10|01097|04:42.5|02:08.7|164.3|22.5|157.4|160.0|10.4
Sunday – 12/9 : Hard 30′
I had trouble getting up in the morning and I was still kind of out of it. The plan called for a hard distance session, and I wasn’t really in the mood and I hate doing hard pieces on the dynamic. But I guess that’s one good thing about having a training plan, it will remind you to do things that you don’t really want to. So, I did it.
It didn’t go so well, but I didn’t bail and made it to the end.
Workout Summary - media/20181209-2340350o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|07669|30:00.0|01:57.4|216.3|25.8|164.0|180.0|09.9 W-|07671|30:00.0|01:57.3|216.3|25.8|164.0|180.0|09.9 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|01306|05:00.0|01:54.9|228.5|25.2|138.3|159.0|10.4 01|01287|05:00.0|01:56.5|220.8|25.4|162.4|165.0|10.1 02|01264|05:00.0|01:58.7|209.4|25.2|165.0|168.0|10.0 03|01267|05:00.0|01:58.4|210.9|25.6|169.6|171.0|09.9 04|01261|05:00.0|01:58.9|208.2|26.4|172.2|174.0|09.5 05|01285|05:00.0|01:56.7|220.2|27.1|176.2|180.0|09.5
Monday – 12/10 : Strength Training
Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 3×16
Front squats barx10, bar+70 3×6 (went up 20lbs)
One arm rows 50 2x3x10 (went up 5lbs)
One leg squats 2×20, 2x3x7 (ouch…lot of pressure on my knee)
Cable pull downs, narrow overhand grip 144 3×8 (working up the weight)
Deadlifts bar+90 1×10, bar+180 3×6 (That last one is 255lbs. I think my 1RMax is probably around 300)
My back has been a bit tender since Monday…:-(
Tuesday – 12/11 : 60′ UT1
I started off a bit too ambitiously, so this session was an example of me constantly slowing down to hold it under the HR cap.
It felt good to be back on the static erg!
Workout Summary - media/20181211-1905340o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|14605|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7 W-|14608|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|02487|10:00.0|02:00.6|198.2|19.5|133.4|146.0|12.8 01|02469|10:00.0|02:01.5|195.2|19.2|150.1|154.0|12.9 02|02448|10:00.0|02:02.5|190.2|19.2|154.6|156.0|12.7 03|02429|10:00.0|02:03.5|185.9|19.0|156.1|157.0|12.8 04|02398|10:00.0|02:05.1|178.6|19.1|156.8|157.0|12.5 05|02376|10:00.0|02:06.2|174.0|19.0|157.2|160.0|12.5
Wednesday – 12/12 : No Training
I had every intention of training this morning, but I was just a bit slow getting to work, and then the emergencies started up before 8am, so I couldn’t squeeze in a session.
Thursday – 12/13 : Strength Session
I had originally planned to take Thursday as a rest day because my company had a big all day meeting in downtown Boston. But since I had missed Wed, I got up early, drove up to North Reading, did my workout, and then drove into Boston. I felt virtuous and smug all day!
It was a little shorter than Monday’s session and wanted to avoid anything that would be really tough on my back.
Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 2×16, 1 x 20 (getting a bit easier…)
Front squats: bar+70 3×7
One arm rows 50 2x3x12 (The last two reps were really tough!)
One leg squats 2×20, 2x3x10 (A bit easier, I’m getting my balance better)
Cable pull downs, narrow overhand grip 144 3×10
Friday – 12/14 : 2 x 30′ / 2′
More endurance work. Trying to keep my HR at a reasonable level.
Workout Summary - media/20181214-1345330o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|15223|64:00.0|02:06.1|179.0|19.6|139.9|154.0|12.1 W-|14606|60:00.0|02:03.2|186.8|19.9|140.5|154.0|12.3 R-|00619|04:00.0|03:13.9|062.7|16.2|131.7|154.0|10.8 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|07310|30:00.0|02:03.1|187.2|19.8|134.2|145.0|12.3 01|07296|30:00.0|02:03.4|186.4|19.9|146.7|154.0|12.2
That brings up up to date. I’m down on the cape for the weekend. That means sessions on slides!
Saturday: Hard Distance…I think a reasonably brisk 10K
Sunday: I owe the plan some hard intervals. I might do a waterfall.
This meso cycle, I am aiming at a reduced training load and working on strength, so I am expecting that my fitness will trail off. It is but not terribly. The biggest impact has come from missing training days due to travel.
Quantified Rowing 