Work comes first

I love my job.  It is challenging and rewarding.  I’m an engineer and my company is involved in the semiconductor industry.  We supply equipment that is used to test semiconductor devices before they are put into the products that everyone uses every day.  Mobile Phones, computers, cars, trucks, robots, pacemakers, hearing aids, cell phone base stations, network routers.  The electronic guts of all of those products go across machines that make sure that they will work right.

Having a hard job, that I love means that I have to be realistic about my training objectives and plans.  My job got a lot harder a couple of years ago, and as a result, I have raced a lot less and my training load has gone down.

This chart from the Concept2 Online Logbook tells the tale.

Screen Shot 2019-08-26 at 10.11.25 AM

My total training meters have been about 25% lower in the past 3 seasons than it was for the prior 6.  In a sport where “Miles make champions”, and generally “more is more”, that makes a big difference in terms of performance.

Even more impactful than the reduction in volume is irregular training.  If I was able to guarantee 6 sessions a week, but had limits of time per session, I could design a plan and make good progress.  But the way my life works right now, that is not possible.  This past week was an excellent example of what I mean.

Last Sunday, I had, what turned out to be an epic row.  I had planned it as a normal endurance session.  A coastal row exploring the salt marshes in Wellfleet.  And the first half was like that.  But in the second half, I was confronted by choppy water, and then a head wind that piled on a bit more intensity.  I was really worn out by the time I finished.

I was OK with that because I knew what kind of week I was going to have.

Monday:  First day back from vacation.  During vacation, I adjusted to waking up around 8 to 9am every day.  I didn’t think I could rewind all the way to 5:15 on my first day back.  I elected to sleep in.  Looking at my schedule, I could have probably squeezed in a workout, but I was tired and sore from the Sunday row.

Tuesday:  Up at 4:00AM to catch a 6:00AM flight to Austin Texas for a customer meeting.  We got ready in the office in the morning and through lunch.  The meeting was in the afternoon, with a dinner that followed.  I got to my hotel at 9:30PM and fell asleep almost instantly.

Wednesday: Up at 4:00AM to catch a 6:00AM flight home.  Went straight to the office on arrival in Boston.  Had meetings all day, a team dinner after work, and then headed back to the office to host a “Global Town Meeting”.  We have employees all around the world and we are experimenting with using audio and video technology to enable live meetings for the whole organization.  The meeting was at 9pm so that our team in Asia could attend in work hours.  I got home around 11pm, and I was honestly pretty amped up from the meeting.

Thursday:  I slept until 7:00AM and then headed to work.  I had meetings scheduled from 9:30 to 5:00pm, and then I had a business dinner that lasted until around 9:30PM.  On Thursday night, I managed to get to bed by around 11:00.

Friday:  I had a very important internal review meeting at 9:00 where I was the primary presenter.  I really needed to practice my presentation, so I got up at 5:15AM, headed to work and spent the time from around 6:30am to 9:00 working on speaker notes and dry running my stuff.  The meeting went well, and was over by 11:30.  I felt a lot more relaxed and worked through my other meetings in the afternoon.  I left around 6pm.

So there’s five days.  Every day but Monday was more than 12 hours of work and no time for training.    Missing a day or two is no big deal, but 5 days probably erases multiple weeks of gains.

I need to do some research to figure out the best way to deal with this kind of thing.  Maybe some extremely short, HIIT sessions for days when I can’t afford a full workout?  Since I’m on the road again this week.  I guess I’ll give it a try.

As I rolled into the weekend, I was very eager to get back into some training.  I really missed it.  I knew I would be disappointed by my performance, but I tried to be matyure about it.  Just do a couple of nice endurance sessions, get back in the groove.

Saturday – 8/24/2019:  3 x 20’/2′ Endurance with Humon.

I felt great at first, but my HR climbed and I felt really tired by the middle.  I did really enjoy the 1 minute bumps I did during my first 20 minutes though.

        Workout Summary - media/20190824-2045570o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14837|01:06:01.5|02:13.5|155.1|19.0|142.0|155.0|11.8
W-|13986|00:60:00.0|02:08.7|165.5|19.0|142.7|155.0|12.3
R-|00854|00:06:01.5|03:31.6|051.8|19.7|134.4|155.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04711|20:00.0|02:07.4|171.7|20.2|131.3|152.0|11.7
01|04671|20:00.0|02:08.5|165.2|18.2|145.9|154.0|12.8
02|04605|20:00.0|02:10.3|159.7|18.5|151.1|155.0|12.4

Sunday – 8/25/2019 – 3 x 20′  / 2′ with 1′ bumps at r24

I had fun with the bumps, so I decided to do it again.  Today, I tried to hit r24 and 220W for each of the bursts.  I was really feeling the strain by the last 20′ piece, but I was having a good time with it.

        Workout Summary - media/20190825-2125560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15121|01:06:00.0|02:10.9|163.4|19.8|141.4|164.0|11.6
W-|14227|00:60:00.0|02:06.5|174.2|19.7|141.6|163.0|12.0
R-|00896|00:06:00.0|03:20.8|055.2|20.6|139.1|163.0|09.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04704|20:00.0|02:07.5|170.4|20.5|130.2|146.0|11.5
01|04762|20:00.0|02:06.0|175.7|19.3|141.6|155.0|12.3
02|04760|20:00.0|02:06.0|176.6|19.5|153.0|163.0|12.2

Now it’s Monday morning, and guess where I am?  I was up at 4:00AM to get to airport for a 6:00AM flight to LA.  I am in Orange County today.  San Diego tomorrow morning.  Driving up to north of LA Tuesday afternoon.  Flying to Chicago on Wednesday night, and then flying home to Boston on Thursday night.  I guess I’ll put that HIIT theory to the test this week!

 

90′ Hot and Tired Coastal Row

Sunday was the last day of my vacation, and I have to say that the weather has been pretty amazing.  I was able to train outdoors 7 of the past 8 days.

On Sunday, there wasn’t too much wind, but it was really hot and humid.  I launched around 12:30.

Screen Shot 2019-08-19 at 3.26.52 PM

I really enjoyed rowing around the salt marsh on Saturday, so I started off doing the same thing today, but explored a new nook and cranny behind Indian Neck.  The chart is a bit deceiving.  The part that is shown as blue behind indian neck is actually pretty heavily channeled salt marsh.  I turned around when the channel got a bit narrow to easily turn around.

Screen Shot 2019-08-19 at 3.32.06 PM

When I rowed out from behind Feld Pt, the rowing actually got pretty annoying.  The westerly wind was building up a bit of chop, but there were also a ton of criss crossing boat wakes.  Rowing with this mess on the beam was really challenging.  Trying to take clean strokes and get my blades consistently buried was a constant struggle.

I was pretty miserable by the time I got up the inner harbor and I wasn’t looking forward to the long slog home.  Because of the angle of the wind, the row home was a bit harder, but a lot less annoying.  I was really tired, my legs were empty and my heart rate was abnormally high.  I think the humidity and the total training load of the past few days just got to me.

As I came into the Lee of the island, the water flattened out and I decided to push the last bit harder.  I kept the rate reasonably low and pushed the pressure.

        Workout Summary - media/20190818-1826050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15655|01:47:52.0|03:26.7|000.0|19.7|144.6|177.0|07.4
W-|14215|01:23:09.0|02:55.5|000.0|20.4|148.1|177.0|08.5
R-|01449|00:24:43.0|08:31.8|000.0|17.5|133.2|177.0|02.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01616|08:19.0|02:34.4|000.0|18.3|131.4|147.0|10.6 to bridge
02|02813|15:57.0|02:50.1|000.0|18.4|144.5|155.0|09.6 behind indian neck
03|01809|11:28.0|03:10.2|000.0|18.9|149.7|155.0|08.3 halfway to harbor, got waked
04|00540|03:20.0|03:05.4|000.0|21.0|149.0|155.0|07.7 waked again
05|02636|15:21.0|02:54.7|000.0|21.3|151.9|162.0|08.1 rest of the in harbor
06|00283|01:39.0|02:54.7|000.0|20.8|144.1|149.0|08.3 
07|01464|09:18.0|03:10.6|000.0|21.8|146.6|155.0|07.2
08|00134|00:51.0|03:09.9|000.0|21.5|137.3|140.0|07.4 
09|02920|16:56.0|02:54.0|000.0|22.3|156.5|177.0|07.7 back to beach

By the time I got back to the beach, I was feeling a little woozy and it was a challenge to get everything loaded on the car. I drove back to the house and got the boat put away, and took a shower.  I laid down for about 30 minutes and started to feel much better.

I decided to take a rest day on Monday.

 

90′ Easy Coastal Row

Nice sunny day with a light breeze from the ESE.  I launched around 2:15.  High Tide was at 1:40, so the tide was going out during the row.

Screen Shot 2019-08-17 at 5.54.28 PM.png

I wanted to get about 90 minutes of nice endurance building low intensity rowing in today.  Since I was rowing at high tide, I decided to go do a little exploring.  First, I rowed through the marsh to bridge, then I rowed back up into blackfish creek.  On the way out, I did a loop through drummer cove.  Finally, I rowed up along the outside of Indian Neck to the harbor entrance.  After the nice smooth water of the first part of the row, the wakes and chop of this part was a not entirely welcome.  The slog back to the beach was right into the wind, chop and for the last part, right into the tide as well.  I had to keep reminding myself to just take it easy.  But I get frustrated when the split drops slower than 3:00/500.

Screen Shot 2019-08-17 at 5.53.25 PM

Tomorrow:  Probably more endurance rowing.  I think it’s supposed to be a nice day.  Then it will be back to the grind.

 

Friday: 2 x 400 strokes @ 25 – Coastal

Time for another hard session. More head race prep.  Generally I want to do a single hard distance piece for the third hard workout of the week, but since I was rowing close to low tide, my course selections were a bit restricted.  I also didn’t feel particularly ambitious today.

I decided to row out to my favorite buoy to warmup.  Then row from there up to the entrance of Wellfleet harbor.  Take a bit of a breather and then row back to the buoy.

I figured it would be roughly 2 x 20′ pieces.

As it turned out, I pushed myself way too hard in the first piece and I called it quits after about 400 strokes.  I was still about 500m short of the harbor entrance, but I was gassed and my form was falling apart.  I stopped had a drink, caught my breath, got the boat turned around and then went for interval number two.

In this interval, I made a concerted effort to lighten up my stroke and just work on maintain good form, getting my oars off the waves on recovery and staying forward during the initial part of the drive.  You can see from the HR plot that I was going a lot easier in the second rep.  My intent was row back to the red buoy, but I got to 400 strokes and I was having trouble spotting it while I was rowing.  I decided to call it finished at that point.  Once I had stopped, I looked around and I still couldn’t find it.  I started rowing for home, and after a hundred meters or so, I saw the buoy off my starboard bow.  My course setting from the harbor was pretty terrible, I was way west of the buoy.

I had a long row home to cool down, and experiment with good form with the wind on my beam, and then on my bow.  There wasn’t much chop because the wind was from the SE and I was in the lee of the island.  I tried to be careful rowing back to the beach because of the low tide, but I misjudged the channel slightly and I ended up having to get out to drag my boat for about thirty feet back to the deeper water.  You can see that as a little jog on the map right near the beach.

Screen Shot 2019-08-16 at 9.21.43 PM

       Workout Summary - media/20190817-0031030o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11744|01:12:42.0|03:05.7|000.0|21.0|153.5|180.0|07.7
W-|09915|00:53:07.0|02:40.7|000.0|22.9|158.2|180.0|08.2
R-|01836|00:19:35.0|05:20.0|000.0|16.0|140.9|180.0|05.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02366|12:03.0|02:32.8|000.0|19.5|141.5|152.0|10.1 - out to the buoy
02|02937|15:54.0|02:42.4|000.0|25.0|168.7|180.0|07.4 - into tide, with wind
03|02907|14:31.0|02:29.8|000.0|25.3|168.0|177.0|07.9 - into wind, with tide
04|01617|10:05.0|03:07.1|000.0|20.4|147.7|154.0|07.9
05|00088|00:34.0|03:13.0|000.0|18.9|152.1|153.0|08.2

I’m pretty happy with the session.  I’d be happier if I had taken each interval out to 20 minutes, but I’ve gotten 3 good hard sessions in this week.  It’s a good setup for fall training.

 

Thursday: Quick sandy bike ride

It was cloudy in the morning, but warm and calm.  We went swimming at high tide, by which I mean we basically floated around in inflatable donuts.

Later in the day, I was feeling antsy, so I decided to go for a short bike ride.  I just grabbed my old rusty mountain bike and took off to explore the dirt roads on the island and in the area.

Screen Shot 2019-08-16 at 9.26.03 PM.png

It wasn’t very hard, and I didn’t go for very long, only about 50 minutes or so.  But I felt a lot more relaxed afterwards, and felt less guilty about having a beer or two before dinner.

Screen Shot 2019-08-16 at 9.27.06 PM

 

14 x 3′ coastal

It was cloudy and misty.  There was a breeze from the NE at 10 mph with gusts to 15.  I had hoped that this would have given me smoother waters, but it was still quite choppy.

Screen Shot 2019-08-15 at 10.29.46 AM

I was electronically challenged.  My Speedcoach GPS died a sad death, a couple of days ago.  The first symptom was it producing impeller data when it wasn’t connected to impeller.  Then it stopped listening to the on/off button.  Finally, when I plugged it in to charge, a strange, random pattern appeared on the screen and flashed ominously.

The diagnosis from NK was “water ingress”, and a replacement is on the way.  (Fantastic customer service!)  But all I had to work with was my iphone in its waterproof case.  I planned to use CrewNerd, which has a good screen lock feature.  It worked perfectly on older models of the iphone which had a real home button.  But on the newer iphone, you really don’t seem to be able fully lock the screen, since swiping up from the bottom is the replacement gesture for pressing the now non-existent home button.  So, anyway, CrewNerd lasted about 4 thousand meters and multiple splashy dousings.  Then I took a big wave over the side of boat and the phone decided to flip over to Safari, then Spotify, then the lock screen.  All of which are pretty useless to get your pace and rate.

I spent a few minutes trying get back to CrewNerd, but getting the phone to unlock with a very wet touch screen was not going very well and I gave up on it.  I did the rest of the workout in the 20th century, with no feedback.  It was somewhat refreshing.

I was doing three minute intervals with one minute rests.  I was doing them at 25 strokes per minute.  So when I rowed into the stone age, I worked off of stroke count.  I did 77 strokes for each interval, and then I would catch my breath and do it again.

If I needed to turn around, the rest would last a little longer.  The intervals going north were really hard work.  The tide was going out, and the wind was right on the bow.  The water got a lot flatter as I got closer to the north end of the harbor, so I went back and forth there a bit.  The intervals going south were easier and more fun.

The last two intervals were quite messy.  I was rowing with the wind and the waves on my beam.  I experimented with rates to try to get in rhythm with the waves, and I worked really hard to get the blades way high on recovery to avoid clipping the waves.

I was rowing as it was approaching low tide, and on the last interval, the water got shallow enough that my oar blades were hitting bottom for about 10 strokes of the interval as I passed over a sand bar.

With all the adventures with electronics, I totally lost count of the number of reps.

My last backup system is my apple watch.  It did nor record gps data, but it captured heart rate.  Looking at the data, I was pleased to see that I had done 15 reps, and they were basically the right length, with appropriate rests.

bokeh_plot - 2019-08-15T100924.764.png

After I finished and drove home, I realized how tired I was.  This was a pretty epic workout.  I ended up falling asleep at 10:30 and slept until 8:30 this morning.

Today, I am looking to do a nice gentle endurance session.  Either coastal, or erg or bike.  We’ll see how it works out.

 

4 x 10′ / 5′ Coastal (still a bit windy)

I launched at about 12:15, the wind was West between 10 and 15 with gusts to 20mph.  I decided to spend as much time in lee of the island to minimize the exposure to the waves.  When the wind if from the west, they build up pretty good.

Screen Shot 2019-08-12 at 3.55.18 PM.png

The plan for today was 4 x 10′ intervals at head race rates.  In a coastal boat, it’s basically impossible to set a target pace.  Between the tidal current and the wind, my pace was varying more than 30 seconds per 500 at roughly the same pressure.  I was generally working by feel.

I warmed up by rowing way into Loagy Bay where the water was nice and flat.  I was able to get a good 3 minutes of the interval in reasonable protection, then I had to turn into the wind and slog it out.  I was still in a bit of the wind shadow of the island for all but the last few minutes of the outbound piece.  At that point, I was crashing through waves and rowing with the footwell full of water,  It was kind of fun actually.  It certainly kept my mind off the oxygen debt!

The ride back was also a blast.  The first few minutes I was surfing big waves and had a nice tail wind.  It was actually a challenge to maintain really high pressure because of the steering and oarwork required to navigate the waves.  If I did it right, I would catch the face of a wave and hear almost a sizzling noise, then the bow would dig into the trough and solid water would wash over the whole boat.

Between the 2nd and 3rd intervals I met up with a guy in Kayak.  He has house down here, but he is a member of the Saugatuck rowing club.  He has an Alden and he just bought a nice looking australia coastal boat.  Hopefully, I can meet up with him in the coming days and we can do some rowing together.

This chat extended my rest a bit beyond regulation, but I decided to atone for it by adding 30 seconds to the next rep.  This was my best rep.  I stuck closer to the island and spent more time in relatively smoother water.  When I popped out from the lee of the island with 2 minutes to go, I was again smashing through the chop.  I managed to get within a couple beats of my maximum HR, but I was having too much fun to be in much distress.

The ride home was again a surfing delight.  Not as intense as rep 3, but hard work nonetheless.

I’d say this was a good session.

Screen Shot 2019-08-12 at 4.20.36 PM.png

        Workout Summary - media/20190812-195158-SpdCoach 2182533 20190812 1218PM 2o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11181|01:25:23.0|03:49.1|000.0|22.6|143.4|181.0|05.8
W-|09115|00:51:58.7|02:51.1|000.0|24.8|156.8|181.0|07.1
R-|02072|00:33:25.0|08:03.9|000.0|19.3|122.6|181.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01168|07:16.8|03:07.1|000.0|19.2|127.0|141.0|08.4
02|01905|10:03.8|02:38.4|000.0|25.3|163.2|175.0|07.5 - rep #1
03|01772|10:27.6|02:57.1|000.0|24.8|163.0|174.0|06.8 - rep #2
04|02019|10:30.6|02:36.2|000.0|26.2|166.0|181.0|07.3 - rep #3
05|01670|10:09.3|03:02.4|000.0|25.6|163.5|179.0|06.4 - rep #4
06|00581|03:30.6|03:01.3|000.0|27.8|135.0|147.0|06.0

Tomorrow:  Endurance.  Hopefully OTW, but the weather looks a bit iffy.  Might be on the erg.

14k coastal row

It was pretty windy, but warm and sunny.  I decided to go bounce around.  I launched at 11:30.  Here’s the weather.  It was blowing 15-20mph from the WNW.

Screen Shot 2019-08-11 at 9.09.26 PM.png

The bounciest part was right after launching.  I was rowing right into the teeth of the wind and the waves had a long fetch from the north end of the harbor really build up.  Most of the waves were around a foot, but every minute or so, there would be group of 2 or 3 two foot waves that totally swamped me.  I basically had the bailer open all the way up to Wellfleet inner harbor.

Screen Shot 2019-08-11 at 9.05.59 PM.png

Once I got used to the dousing and shortened up my stroke, I was able to relax and just work my way through the waves.  By the time I got to the green can, the water smoothed out and I glided into the inner harbor.  It felt a lot like getting onto a paved road after you’ve driven on a rough dirt road.

I wanted to row at least 90 minutes, so I did a lazy lap around the inner harbor, up into the cove, dodging moored boats and the shallows.  Then I headed out the main channel into the wind again.  The wind was blowing, but the water was reasonably flat and I wasn’t taking on a much water.  I decided to row over to Great Island and then come diagonally back to the beach.

You can see that I skirted the edge of the shoals (the green) along the north edge of the harbor.  These are marked by big yellow floats because the shoals are leased as shell fish beds.  Basically followed the outer buoy line.

I planned to row almost all the way to beach on the shore of Great Island, but as I was approaching, I rowed right over a gigantic rock, submerged about a foot under the waves.  It really freaked me out.  I’d spent some time looking at the charts and this rock never really registered.  But when I looked afterwards, I found the asterix.  You can see it in the included chart.  In previous rows, I had only come over this way when it was much closer to high tide and the rock would have been much deeper.  I also thing that I am usually a bit closer to the north shore, because I go in the cove by the Herring River.

At any rate, if the tide had been 6 inches lower, or the waves had been a bit bigger, I could have ripped a big hole in my boat and that would have been a bad ending to this row.  I’ll have to avoid that area in the future.

Since I was spooked, I just decided to row home.  I got most of the way to the main channel and realized that I would get back a bit too soon.  So, I turned and followed the main channel out to my favorite buoy.  As I rowed along out here, the waves were getting bigger as there was a longer fetch for them to build.

I really started to feel the waves again, once I turned and headed to the beach.  I needed to keep the bailer open again.  The wave heights changed quite dramatically as I rowed.  I assume it was due to the depth of the water.  My impression was as I got closest to the green shoals, I would get much steeper and nastier waves.  At this time, though I was rowing with them, so I would go surfing down the face of the waves and the bow of my boat would bury in the trough, sending solid water into the cockpit.  Over the next 10 strokes, the bailer would do its job and slowly empty the footwell.

I go back to the beach after around 95 minutes.  From the summary chart, it looks like it was an appropriate intensity and it was a lot of fun, not counting the close encounter with the rock.

foo.png

Tomorrow:  Hopefully a coastal 4 x 10’/5′ at r25

 

 

It’s been a month!

Sunday July 7 – Coastal Row

Last day of vacation.  Managed to go for a nice row.  It was so long ago, I don’t remember much.  From the HR and pace, it must not have been too windy.

Screen Shot 2019-08-10 at 10.19.35 PM.png

Monday – July 8 – No Training

Flew out to San Francisco first thing in the morning.  I managed to walk around the city to get to my hotel, and the to and from dinner.  All together about 5km of walking.

Tuesday – July 9 – Inclined walk.

At the Courtyard Marriott in San Francisco.  Reasonably tough.

Wednesday – July 10 – Easy Intervals on the treadmill

Never even got to Orange!  Way to easy, but at least I made it to the gym.

Screen Shot 2019-08-10 at 10.36.42 PM.png

Thursday – July 11 – No training

I took the red eye home from San Francisco.  It left late and arrived 6 on Thursday morning.  I drive home and slept a bit when I got there.  Then a bunch of work calls.

Friday – July 12 – No Training

Woke up not feeling great, but I had a big, all day meeting.  After it finished I headed home, and then my wife and I went to the Cape.

Saturday – July 13 – No Training

Down on the cape.  No feeling great.  Basically, I caught a cold.

Sunday – July 14 – Coastal Row

I had a great night’s sleep and I felt better on Sunday.  I decided a gentle row would be fun.

Screen Shot 2019-08-10 at 10.45.35 PM

Wonderful!

Monday – 15 July  through Friday 19 July – No Training

Not a lot of sleep.  Still feeling congested and unwell.  Tough week at work with business review meetings occupying the days.  I worked very late most days and tried to get as much sleep as I could.  We went to the cape pretty late on Friday night.  I was starting a week of vacation.

Saturday-  July 20 – 4 x 15’/2′ 

Gentle workout to get back into the swing of things.

        Workout Summary - media/20190720-2300540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15237|01:07:59.8|02:13.9|155.3|18.6|139.6|154.0|12.1
W-|14083|00:59:42.7|02:07.2|170.2|18.5|140.9|154.0|12.8
R-|01158|00:08:00.0|03:27.3|047.5|19.1|130.8|154.0|08.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03513|14:52.9|02:07.1|169.8|18.3|128.3|141.0|12.9
01|03502|14:49.8|02:07.0|170.5|18.1|140.8|149.0|13.1
02|03548|15:00.0|02:06.8|170.4|18.6|144.5|152.0|12.7
03|03520|15:00.0|02:07.8|170.2|19.1|149.9|154.0|12.3

Sunday – July 21 – No Training

I wish I remember I didn’t train.  Hopefully it was something fun.

Monday – July 22 – Terrible 10K

Just couldn’t get my head into it. Tried to maintain a 2:00 pace, which should have been totally doable, but I bailed about halfway and limped the rest of the way.

Tuesday – July 23 – 3 x 20’/2′ using Humon

Screen Shot 2019-08-10 at 11.06.17 PM

Wednesday – July 24 – Walking and Kayaking

In the morning, I went for a walk.  It ended up as quite an adventure.  I was out at low tide and I decided to try to reach the bridge from the north side.  I was doing well until I got deep into the marsh, and the sandy bottom turned to mud.  Then the mud got deeper.  By the time I was approaching the bridge, I was sinking in to my knees and I feared that I would die there.  I didn’t.

Screen Shot 2019-08-10 at 11.08.15 PM.png

Then later in the day, me, my wife and my daughter kayaked around the island at high tide.  We stopped in the middle to jump off the bridge.

Screen Shot 2019-08-10 at 11.08.51 PM.png

IMG_0010.JPG

In this jump, my daughter’s apple watch came off.  She didn’t notice it gone until we had paddled away.  We decided to come back at low tide (which was close to midnioght).  There we were, three of us with flashlights under the bridge, looking for a watch.

It took about 2 minutes.  We found it!  Intact and still in perfect working order.  I guess it is waterproof!

Thursday – 25 July – 90′ bike ride.

Me and my daughter.  A very pleasant ride.  The way down south, we took the rail trail.  Then on the way back we took the roads.

Screen Shot 2019-08-10 at 11.24.11 PM.png

Friday – 26 July – bike ride

In the morning, i went for a walk.

Screen Shot 2019-08-10 at 11.26.17 PM.png

Then later, my daughter and I went for another ride.

It was an out and back on the rail trail.  I had an issue with recording the ride, so I only got the return part of the trip.

Screen Shot 2019-08-10 at 11.28.31 PM.png

Saturday – July 27 – 3 x20′ / 2′

Just getting a workout in.

Screen Shot 2019-08-10 at 11.35.55 PM

Sunday – July 28 – Slightly harder 90 minute bike ride

A bit hillier, going north from our house.

Screen Shot 2019-08-10 at 11.39.26 PM.png

Screen Shot 2019-08-10 at 11.42.37 PM.png

Monday – July 29 – No Training

As usual, got to bed late on Sunday and slept instead of getting up to work out.

Tuesday – July 30 – Actual rowing in an actual boat on an actual river!

In Newton.

Using Humon.

Screen Shot 2019-08-10 at 11.48.01 PM.png

Wednesday – July 31 – 10 x 2′ / 2′ OTW

Need to start getting a little intensity.

        Workout Summary - media/20190805-1530540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12648|01:15:55.9|03:00.1|099.8|22.1|136.8|176.0|07.6
W-|06011|00:26:10.4|02:10.6|180.0|26.5|147.6|176.0|08.7
R-|06655|00:49:47.2|03:44.4|057.6|19.7|131.2|176.0|05.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00178|00:49.7|02:19.7|126.5|21.7|124.9|131.0|09.9
02|00216|01:00.6|02:20.1|144.2|20.7|130.2|139.0|10.4
03|00296|01:19.0|02:13.6|174.1|24.3|135.2|151.0|09.3
04|00196|00:50.8|02:09.7|168.0|26.0|134.9|148.0|08.9
05|00201|00:50.8|02:06.3|202.4|27.2|141.3|154.0|08.7
06|00185|00:44.0|01:58.9|217.0|30.0|145.2|159.0|08.4
07|00463|02:01.7|02:11.5|172.7|26.1|144.4|162.0|08.7
08|00454|01:57.3|02:09.3|182.8|26.5|147.9|165.0|08.8
09|00444|01:56.6|02:11.4|174.2|26.7|146.8|166.0|08.6
10|00456|01:58.4|02:09.7|193.3|26.8|150.5|167.0|08.6
11|00490|02:07.6|02:10.2|166.9|25.4|149.3|166.0|09.1
12|00473|02:02.6|02:09.7|192.4|27.4|154.1|171.0|08.4
13|00451|01:55.4|02:08.0|186.0|26.9|153.7|170.0|08.7
14|00428|01:52.8|02:11.8|177.0|27.1|151.9|170.0|08.4
15|00452|01:58.4|02:10.9|179.2|27.3|157.3|172.0|08.4
16|00467|01:58.4|02:06.8|210.7|29.9|160.9|176.0|07.9
17|00162|00:46.3|02:22.8|158.1|26.0|133.5|145.0|08.1

Screen Shot 2019-08-10 at 11.51.36 PM

Thursday – August 1 – OTW endurance session using Humon

        Workout Summary - media/20190805-1532120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12608|01:10:49.7|02:48.5|105.5|19.7|134.2|162.0|09.0
W-|09601|00:47:11.3|02:27.5|126.7|19.8|138.4|159.0|10.4
R-|03020|00:23:39.7|03:55.1|063.3|19.6|125.8|159.0|04.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00129|00:40.4|02:36.8|085.7|17.8|115.8|119.0|10.8
02|00184|00:55.2|02:30.1|115.6|18.5|119.3|125.0|10.8
03|00313|01:30.7|02:24.8|119.1|19.9|125.2|137.0|10.4
04|00235|01:06.8|02:22.1|145.1|21.5|130.6|139.0|09.8
05|00310|01:24.7|02:16.8|169.7|24.0|136.2|147.0|09.1
06|00214|00:56.8|02:12.8|163.3|25.3|131.7|146.0|08.9
07|00204|00:52.5|02:08.4|199.8|27.4|141.0|150.0|08.5
08|00228|00:58.0|02:07.1|182.7|27.0|140.9|156.0|08.7
09|00164|00:40.3|02:03.2|262.8|35.9|146.4|159.0|06.8
10|02858|14:28.3|02:31.9|114.1|18.3|138.9|147.0|10.8
11|01991|09:56.6|02:29.8|117.4|19.0|138.9|149.0|10.5
12|02150|10:47.0|02:30.5|121.1|18.6|141.2|147.0|10.7
13|00354|01:39.2|02:20.1|147.5|23.5|147.5|153.0|09.1
14|00267|01:14.8|02:19.9|146.7|22.4|139.9|151.0|09.6

Screen Shot 2019-08-10 at 11.54.36 PM

Friday – August 2 – No Training

I had to work on a presentation first thing in the morning.  We headed down to the cape after work.

Saturday – August 3 – 3 x 20’/2′ on slides

Nice and easy.  kept an eye on Humon.

Screen Shot 2019-08-10 at 11.56.41 PM.png

        Workout Summary - media/20190803-2250520o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14676|01:05:59.9|02:14.9|150.6|19.4|140.9|156.0|11.5
W-|13797|00:59:30.2|02:09.4|162.0|19.3|141.9|156.0|12.0
R-|00882|00:06:00.0|03:24.0|047.4|20.4|131.3|156.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04631|20:00.0|02:09.5|162.5|19.7|133.7|146.0|11.8
01|04524|19:30.2|02:09.3|161.4|18.4|142.0|151.0|12.6
02|04641|20:00.0|02:09.3|161.9|19.7|150.0|156.0|11.8

Sunday – August 4 – 80′ bike ride

Went hard to Rock harbor

Screen Shot 2019-08-11 at 12.01.16 AM.png

Screen Shot 2019-08-11 at 12.00.14 AM.png

Screen Shot 2019-08-11 at 12.03.07 AM.png

Monday – August 5 – 3 x 2K / 5′ OTW

Starting Head race prep gotta do some long intervals.

Screen Shot 2019-08-11 at 12.05.32 AM.png

        Workout Summary - media/20190805-1533110o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10435|01:07:16.2|03:13.4|118.7|23.5|136.5|182.0|06.6
W-|05981|00:26:42.0|02:13.9|169.1|25.7|151.8|182.0|08.7
R-|04463|00:40:34.9|04:32.8|085.6|22.0|126.5|182.0|05.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00232|01:07.0|02:24.4|136.0|20.6|119.1|128.0|10.1
02|00198|00:56.4|02:22.6|124.5|20.3|117.5|128.0|10.4
03|00204|00:56.7|02:19.0|157.0|22.2|123.2|130.0|09.7
04|00283|01:14.0|02:10.6|194.8|25.1|130.7|145.0|09.2
05|00206|00:54.0|02:11.0|164.7|25.6|130.0|143.0|09.0
06|00180|00:42.8|01:59.2|239.2|30.6|132.8|148.0|08.2
07|00334|01:30.4|02:15.2|164.1|25.1|130.6|145.0|08.8 - impeller got fouled
08|02010|08:54.5|02:13.0|168.5|25.6|160.2|176.0|08.8
09|02037|09:03.1|02:13.3|173.6|27.3|166.7|182.0|08.3
10|00170|00:47.7|02:20.2|151.6|26.4|130.9|145.0|08.1
11|00126|00:35.4|02:19.9|164.7|25.3|141.0|146.0|08.5

Pretty happy with that for an initial session.

Tuesday – August 6 – OTW Endurance with Humon

Nice low HR.  Good pace.  Low HR, but more orange than I was hoping to see.

Screen Shot 2019-08-11 at 12.18.46 AM.png

        Workout Summary - media/20190807-1435540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14245|01:18:21.6|02:45.0|109.9|20.9|130.8|169.0|08.7
W-|11626|00:57:19.8|02:27.9|129.2|21.0|134.9|165.0|09.7
R-|02629|00:21:02.9|04:00.2|057.3|20.9|119.7|165.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00513|02:38.6|02:34.6|099.5|18.9|115.3|127.0|10.3
02|00282|01:23.4|02:27.6|117.5|19.4|125.2|136.0|10.5
03|00250|01:10.2|02:20.6|151.3|21.2|128.4|140.0|10.0
04|00332|01:29.2|02:14.3|179.4|23.5|134.3|150.0|09.5
05|00231|01:01.9|02:13.8|167.7|25.2|137.3|150.0|08.9
06|00211|00:54.0|02:07.9|193.5|26.6|141.3|154.0|08.8
07|00180|00:43.3|02:00.5|242.3|30.3|143.1|154.0|08.2
08|00171|00:38.9|01:53.9|290.8|35.3|148.7|165.0|07.5
09|02930|14:45.9|02:31.2|120.9|19.6|134.9|144.0|10.1
10|02788|13:51.4|02:29.1|117.4|20.2|134.7|142.0|10.0
11|02978|15:03.9|02:31.7|124.3|20.9|137.4|147.0|09.5
12|00383|01:54.0|02:28.8|139.8|23.1|138.2|147.0|08.7
13|00376|01:45.1|02:19.6|158.1|25.1|141.7|157.0|08.6

Wednesday – August 7 – 3′ intervals OTW

Screen Shot 2019-08-11 at 12.08.28 AM

       Workout Summary - media/20190807-1501010o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12101|01:09:59.7|02:53.5|111.5|22.0|143.1|181.0|07.9
W-|06835|00:30:16.7|02:12.9|172.9|25.8|157.3|181.0|08.8
R-|05283|00:39:44.1|03:45.6|064.7|19.1|132.4|181.0|07.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00198|00:54.4|02:17.6|139.8|19.8|125.7|135.0|11.0 - wu @ 20
02|00319|01:25.6|02:14.0|157.2|21.7|136.3|149.0|10.3 - wu @ 22
03|00387|01:41.8|02:11.6|138.6|24.1|143.0|157.0|09.5 - wu @ 24
04|00208|00:52.5|02:06.1|187.7|25.3|142.5|151.0|09.4 - wu @ 26
05|00213|00:53.0|02:04.4|190.8|27.1|145.4|159.0|08.9 - wu @ 28
06|00164|00:36.0|01:49.7|292.4|34.9|146.8|164.0|07.8 - wu @ 35
07|00681|03:01.1|02:13.0|176.8|25.5|154.5|169.0|08.8
08|00683|03:03.6|02:14.4|177.1|25.5|163.9|172.0|08.8
09|00654|02:54.7|02:13.6|168.0|26.3|167.5|176.0|08.5
10|00418|01:51.4|02:13.4|196.7|26.8|164.2|173.0|08.4 - shortened
11|00692|03:04.3|02:13.2|157.6|25.4|155.9|170.0|08.9
12|00668|02:55.6|02:11.5|164.1|27.3|166.5|175.0|08.4
13|00633|02:54.0|02:17.5|172.9|26.1|161.4|174.0|08.3
14|00658|02:57.0|02:14.4|183.4|26.8|170.6|181.0|08.3
15|00259|01:11.7|02:18.2|170.7|25.9|143.3|162.0|08.4 - cool down

Thursday – August 8 – Drills on the fives

Screen Shot 2019-08-11 at 12.14.04 AM.png

Friday – August 9 – Hard 6K on Lake Quinsigamond

Very exciting.  First Head Race length piece of the season.  I cartopped my boat out to Worcester and met some club mates.  The plan was to warmup to the south end of the lake.  Then row at 25 SPM and full pressure to the north end of the lake.  Then cool down back to the boathouse.

It went great!

Screen Shot 2019-08-11 at 12.24.17 AM.png

       Workout Summary - media/20190809-1200580o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12310|01:03:11.5|02:34.0|135.2|23.6|153.3|181.0|08.2
W-|10190|00:46:10.2|02:15.9|161.8|24.6|158.8|181.0|09.0
R-|02126|00:17:02.0|04:00.4|063.0|20.9|138.4|181.0|03.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00725|03:30.6|02:25.2|131.4|19.9|130.3|138.0|10.4
02|01028|04:48.6|02:20.4|145.4|21.4|142.3|153.0|10.0
03|00208|00:54.8|02:11.5|175.6|26.2|145.3|153.0|08.7
04|00206|00:52.2|02:06.6|189.6|27.5|149.3|156.0|08.6
05|00157|00:37.2|01:58.7|255.4|32.2|147.4|156.0|07.9
06|00350|01:30.9|02:10.0|205.6|26.3|145.6|163.0|08.8
07|05921|26:18.1|02:13.3|169.2|25.7|168.3|181.0|08.7 - main piece!!
08|01013|04:51.0|02:23.6|137.7|23.2|155.9|165.0|09.0
09|00582|02:46.8|02:23.2|142.6|23.7|156.3|163.0|08.8

Saturday – August 10 – No Training

After a full week of actual training, I decided it was time for a rest day!