12/18 to 12/23 – I have a new least favorite session – 30r22

But we’ll get to that.

12/18 – Strength Session.

Crunches 10×10″/5″
Superman 2x10x10″/1″
Side plank 2x3x30″/10″
Pushups 2×17,1×20
Front squats , bar+90lb  3×6
Cable rows 96lb 1×6, 120lb 2×8,1×1 (Should these be done with or without back swing?  I did them without.)
Shoulder press 84lb 1×12, 96lb 1×9 1×7
One leg squats 2x20lb dumbbells, 2x3x12
Cable pull downs, narrow overhand grip 144lb 2×10 1×7
Deadlifts bar 1×12, bar + 150lb 3 x10

 

12/19 – 30r22

This is an online challenge, line the 500 from last week.  This was a session from Sander’s team coach, and he set it up as an online race to make things a bit more interesting.  I looked at my testing at the end of October, and I did a free rate 20′ at 1:50.5, and that was at about 25 spm.  Since then, I have eased off a bit, adding in some strength training, and reducing the volume,  So, three things to slow me down.  I was guessing something like a 1:55 split would be OK.

I did a quick warmup.

I tried to get the hang of rowing full pressure at 22.  The splits came out a lot faster than 1:55.

Oh well, how badly could it go?  Pretty badly as it turns out.

I felt strong and smooth through 5 minutes and I was going way faster than 1:55.  This was a bad idea.  I was a bit worried about how fast my HR was going up.  The next 5 minutes were a bit tough, and I started trying to slow my roll.  By the time I passed 10 minutes, I was really struggling.  My HR wasn’t crazy high, but I had an awful sort of drowning feeling.  If I hadn’t said I was going to post a result, I might have packed it in.  Even with the virtual pressure, I put the handle down briefly around 10:40.  I started paddling almost immediately and then brought my pace down to around my original 1:55 target.  That lasted just a couple of minutes and I got that drowning feeling again and went back to paddling.  OK, so 1:55 doesn’t work, how about 1:56.  That lasted another couple of minutes.  I was definitely not at my best and definitely not happy about it.  I decided to just try to go faster than 2:00 and post whatever I got.  1:57 seemed to work out quite well and I plodded along like that until I had about a minute to go.  Then I steadily ramped up the pressure to the end.

        Workout Summary - media/20181219-1246020o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07748|30:00.0|01:56.2|226.3|21.9|165.3|181.0|11.8
W-|07769|30:00.0|01:55.9|226.3|21.9|165.3|181.0|11.8
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|00273|01:00.0|01:49.8|245.4|21.5|110.7|133.0|12.7
01|00265|01:00.0|01:53.2|241.5|21.7|144.4|149.0|12.2
02|00266|01:00.0|01:52.9|244.7|21.8|153.0|157.0|12.2
03|00264|01:00.0|01:53.6|237.3|21.7|158.2|159.0|12.2
04|00268|01:00.0|01:52.0|241.7|22.1|161.1|162.0|12.1
05|00263|01:00.0|01:54.2|240.8|22.0|162.0|162.0|12.0
06|00264|01:00.0|01:53.7|239.9|21.9|164.3|165.0|12.0
07|00264|01:00.0|01:53.7|236.8|22.0|165.8|166.0|12.0
08|00263|01:00.0|01:54.2|235.2|22.0|166.0|166.0|11.9
09|00267|01:00.0|01:52.2|234.0|21.9|166.9|167.0|12.2
10|00252|01:00.0|01:59.2|225.0|22.1|167.8|168.0|11.4 - HD #1
11|00262|01:00.0|01:54.6|231.2|22.0|166.5|168.0|11.9
12|00247|01:00.0|02:01.3|218.5|22.1|167.6|168.0|11.2 - HD #2
13|00254|01:00.0|01:58.2|208.2|22.3|164.5|168.0|11.4
14|00264|01:00.0|01:53.6|224.9|21.8|165.2|167.0|12.1
15|00225|01:00.0|02:13.4|181.3|20.0|166.9|167.0|11.3 - HD #3
16|00254|01:00.0|01:57.9|211.7|21.7|161.8|165.0|11.7
17|00257|01:00.0|01:56.7|219.1|22.2|163.9|166.0|11.6
18|00257|01:00.0|01:56.8|219.9|22.1|167.6|168.0|11.6
19|00258|01:00.0|01:56.3|217.1|22.0|168.8|169.0|11.7
20|00253|01:00.0|01:58.7|215.4|21.8|169.0|169.0|11.6
21|00255|01:00.0|01:57.7|215.1|22.0|169.7|170.0|11.6
22|00258|01:00.0|01:56.3|221.8|22.0|171.0|171.0|11.7
23|00256|01:00.0|01:57.4|218.1|21.9|173.3|175.0|11.7
24|00260|01:00.0|01:55.5|219.3|22.1|174.1|176.0|11.8
25|00256|01:00.0|01:57.3|222.9|22.1|174.7|176.0|11.6
26|00258|01:00.0|01:56.3|223.3|21.8|177.4|178.0|11.8
27|00258|01:00.0|01:56.3|221.9|22.0|178.0|179.0|11.7
28|00259|01:00.0|01:55.7|226.5|22.2|177.8|180.0|11.7
29|00270|01:00.0|01:50.9|250.2|22.1|180.2|181.0|12.2 - End in sight!

It was pure misery, but pretty good threshold training,

I think.  In the end, I missed my target of 1:55 by about a second.  I figured if I didn’t go out so fast, I could hold 1:55 the whole way.  A theory I disproved on Friday.

I did a dejected little 1k cool down.

Thursday – Strength

Crunches 10×10″/5″
Superman 2x10x10″/1″
Side plank 2x3x30″/10″
Pushups 2×18,1×20 (steadily increasing.  That’s good)
Front squats , bar+90  8,8,8 (up 2 reps from Tues)
Cable rows 120 10,10,10 (getting the hang of these)
One leg squats 2×25 12,12,12,12,12,12 (Oh my god, these are hard!)
Shoulder press 96 12,12,8
Cable pull downs, 144 10,10,10 (Time to up the weight, I think)

 

Friday – 12/21/2018 – Another go at the 30r22

Try it again, I thought.  You went out too fast, I thought.  It’ll be better today, I thought.

But there were ill omens.  First, I woke up feeling sore and tired, but that’s nothing new.  I didn’t get nearly enough sleep, also unremarkable.  Someone beat me to the gym and pinched the newer erg, leaving me with the old Model C.  I know it doesn’t matter, but I feel like I row better on the new machine.  More importantly, they had my setup my fan to keep them nice and cool for their ugly and ineffectual workout (sorry, that sounds a bit ungenerous).  I would hate to be thought of as the self important jerk who hogs his own fan, so I didn’t even ask to use it, but inside I really missed it.  Yep, I’m petty and stupid.

I did a longer warmup.  2k versus 1K and I actually did a pick drill to start.  It was kind fun and useful, I might do again in the future.

Then I started the 30r22 and it was misery from the start.

        Workout Summary - media/20181221-1316040o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07493|30:00.0|02:00.1|217.9|21.8|162.5|181.0|11.5
W-|07510|30:00.0|01:59.9|217.9|21.8|162.5|181.0|11.5
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|00267|01:00.0|01:52.5|229.8|21.0|120.4|138.0|12.7
01|00263|01:00.0|01:54.1|236.2|22.0|148.1|155.0|12.0
02|00262|01:00.0|01:54.5|234.6|21.8|157.6|159.0|12.0
03|00264|01:00.0|01:53.8|236.6|21.9|160.2|161.0|12.1
04|00262|01:00.0|01:54.4|234.3|22.1|161.8|162.0|11.9
05|00262|01:00.0|01:54.4|234.3|22.0|163.0|164.0|11.9
06|00261|01:00.0|01:54.8|231.5|22.1|164.8|165.0|11.8
07|00262|01:00.0|01:54.5|232.7|22.0|165.8|166.0|11.9
08|00260|01:00.0|01:55.2|228.8|22.0|166.2|167.0|11.8
09|00260|01:00.0|01:55.2|229.8|22.1|167.5|168.0|11.8
10|00173|01:00.0|02:53.9|104.7|21.2|164.9|169.0|08.2 - HD #1
11|00257|01:00.0|01:56.6|217.1|21.7|149.2|154.0|11.8
12|00247|01:00.0|02:01.2|203.4|20.8|159.4|162.0|11.9 - HD #2
13|00251|01:00.0|01:59.7|198.4|21.2|158.9|162.0|11.8
14|00256|01:00.0|01:57.2|217.0|21.7|161.2|163.0|11.8
15|00256|01:00.0|01:57.0|218.2|21.9|164.8|165.0|11.7
16|00256|01:00.0|01:57.4|216.2|21.8|165.5|166.0|11.7
17|00255|01:00.0|01:57.8|215.1|21.8|166.8|167.0|11.7
18|00196|01:00.0|02:33.2|122.3|20.5|164.8|168.0|09.5 - HD #3
19|00252|01:00.0|01:58.9|205.8|21.6|156.8|159.0|11.7
20|00255|01:00.0|01:57.8|214.7|21.8|161.3|164.0|11.7
21|00137|00:33.9|02:03.6|212.6|21.6|165.3|167.0|11.2
22|00250|01:26.1|02:52.3|205.7|21.8|158.5|164.0|08.0 - HD #4
23|00255|01:00.0|01:57.8|214.3|21.8|159.9|164.0|11.7
24|00256|01:00.0|01:57.3|217.3|21.9|165.6|167.0|11.7
25|00261|01:00.0|01:54.9|229.9|22.2|168.9|170.0|11.8
26|00263|01:00.0|01:54.2|234.5|22.0|172.7|175.0|12.0
27|00267|01:00.0|01:52.2|248.7|22.1|177.8|180.0|12.1
28|00269|01:00.0|01:51.5|251.3|22.0|180.0|180.0|12.2
29|00275|01:00.7|01:50.3|263.0|22.5|180.7|181.0|12.1

So. Many. Failures!  I was more careful.  I was rowing 1:55s when I decided to quit rowing (actually, both in the sense of this specific workout, and the sport in general).  I changed my mind, and again set the no slower  than 2:00 splits rule, which I found it hard to observe.  I kept speeding up and then HD’ing.

My wife has a nasty cold and I have the beginning of some symptoms.  Sometimes, I like to use the excuse that I didn’t do well because I am fighting a bug.  Maybe that I’ll include that in the excuse index for this piece.  Anyway, it sucked.  It was slower and more painful than wednesday.  The only good that came of it was that I was so angry and frustrated by the time I had 5 minutes left that I started to row really hard (at 22spm) and just kept pushing harder.  I wanted it to hurt.  And it did.  I finished within 4 beats of my MaxHR.

Saturday – Rest Day.

After that debacle, I decided that a rest day would be a good idea.  It was a good idea.  My kids are all home for Christmas and we just hung out, drank beer and enjoyed each other’s company.

Sunday – 12/23/2018 : HR capped at 150

Time to do some base work.  For some reason I am favoring HMs over the 4 x 20’s sessions recently.  I like distance based workouts.  My only issue is my butt is hurting more recently on the erg, and especially in these long sessions, it gets pretty bad.  It’s really my left sitz bone.  I am going to try some different seat pad arrangements to see if it gets better.

Today’s workout was a bit slower than I hoped, but I respected the cap until the very last minute.  I really didn’t want the time to be longer than 1:31.

       Workout Summary - media/20181223-2025320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|90:57.0|02:09.3|161.8|20.3|144.3|157.0|11.4
W-|21097|90:57.0|02:09.3|161.8|20.3|144.3|157.0|11.4
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|157.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:28.6|02:07.1|169.2|19.1|126.4|140.0|12.4
01|02000|08:32.2|02:08.1|166.7|19.8|139.0|143.0|11.8
02|02000|08:33.8|02:08.5|165.0|20.2|138.8|145.0|11.6
03|02000|08:39.0|02:09.8|160.4|20.2|142.8|146.0|11.4
04|02000|08:42.3|02:10.6|157.2|20.1|146.6|148.0|11.5
05|02000|08:41.8|02:10.4|157.6|20.1|148.2|149.0|11.4
06|02000|08:41.5|02:10.4|158.0|20.4|149.1|151.0|11.3
07|02000|08:40.9|02:10.2|158.5|20.7|149.1|151.0|11.1
08|02000|08:40.0|02:10.0|159.4|20.6|149.4|151.0|11.2
09|02000|08:38.9|02:09.7|160.3|20.6|149.6|151.0|11.3
10|01097|04:38.7|02:07.0|172.5|22.2|149.9|157.0|10.6

Tomorrow:  I think I will do the Christmas 10K online race

One thought on “12/18 to 12/23 – I have a new least favorite session – 30r22

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