Monday, June 17 – No Training

I was down on the Cape this weekend and stayed over Sunday night.  I left for work at 5am on Monday morning and arrived around 8.  Just enough time for a quick shower and into a busy day of meetings.

Tuesday, June 18 – 10K push 

I was up late on Monday night, and ended up sleeping in on Tuesday morning.  At the end of the day, I ducked into the fitness center for a quick workout.  I wanted a bit of intensity, but didn’t have the oomph for a really hard session, so I did a 10K push.  I was doing pretty well, but I had a bit of a blip near the end.

        Workout Summary - media/20190618-2100490o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:50.7|01:59.5|204.8|21.4|159.5|181.0|11.7
W-|10000|00:39:51.3|01:59.6|204.8|21.4|159.5|181.0|11.8
R-|00000|00:00:00.0|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|04:07.8|02:03.9|180.6|17.6|124.9|139.0|13.7
01|01000|04:06.6|02:03.3|186.8|18.7|143.9|147.0|13.0
02|01000|04:04.0|02:02.0|192.7|20.2|151.5|154.0|12.2
03|01000|04:02.5|02:01.3|196.1|20.4|155.8|159.0|12.1
04|01000|04:00.2|02:00.1|201.6|21.3|160.2|161.0|11.7
05|01000|03:57.3|01:58.6|209.6|22.4|164.3|166.0|11.3
06|01000|03:55.7|01:57.8|213.8|22.4|168.9|170.0|11.4
07|01000|03:53.0|01:56.5|221.4|23.4|173.3|175.0|11.0
08|01000|03:49.7|01:54.9|231.3|24.1|177.3|179.0|10.8
09|01000|03:54.4|01:57.2|218.2|23.9|178.8|181.0|10.7

I wore my Humon for the session to see what this kind of session looks like.

Wednesday, June 19 – 3 x 20’/2′ L4 on slides

I worked from home on Wednesday so I could take my wife to a doctor’s appointment.  In the evening, I had a time window to go get a workout, so I strapped on my Humon and went off to do a 3 x 20′ L4.

To satisfy the Humon, I started with a pick drill and slowly increased the pace to get to target around 4 minutes in.  I think it’s one of the more interesting things to experiment with is measuring the effectiveness of different warmups.

After my workout, I had dinner, packed my bags and headed out to the airport to catch a 1:50AM departure to Hong Kong.

Thursday, June 20 – Rest Day

This day basically didn’t exist.  I flew out at 1:50AM, thursday morning and arrived in Hong Kong 5:10am Friday morning.

Friday, June 21 – Rest Day

No time for training.  I went from the airport in Hong Kong to the hotel in Shenzhen by car, took a shower, changed, and then went to an internal meeting.  Then we headed out to an 11am meeting with our customer.  After that, a customer lunch.  From there, I headed to the airport and flew to Shanghai, arriving in the evening.  I was dead tired and went straight to bed.

Saturday, June 22 – 3 x 20’/2′  Sort of an L4

I was staying at the Kerry in Shanghai, which has 2 ergs.  The one I hopped on for this session had a maximum drag of about 75, and if I hit the catch with too much aggressiveness, it would slip a cog.  Combine that with jet lag and you end up with a pretty shitty session.