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.

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.

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.

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

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.

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.

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.

Friday – 26 July – bike ride

In the morning, i went for a walk.

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.

Saturday – July 27 – 3 x20′ / 2′

Just getting a workout in.

Sunday – July 28 – Slightly harder 90 minute bike ride

A bit hillier, going north from our house.

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.

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

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

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.

        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

Monday – August 5 – 3 x 2K / 5′ OTW

Starting Head race prep gotta do some long intervals.

        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.

        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

       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

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!

       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!