Monday – Nov 18 – No Training

Flew to Shanghai via Montreal, arrived Tuesday evening

Tuesday – Nov 19 – No Training

Got to my hotel around 6:30 pm.  I was asleep by 7:00.

Wednesday –  Nov 20 –  3 x 30′ Fitness Center

Slept hard until 1:30 in the morning when I popped awake.  After trying to get back to sleep for a while, I gave up and did some email and other work.  I headed to the gym around 5:30.  I had a lot of time on my hands, so I did 30′ treadmill (15% grade, 3mph), 30′ stationary bike, 30′ elliptical.

I had a bunch of meetings during the day and a customer dinner that night.  I learned all about Moutai, a chinese spirit made from Sorghum.  At 53% alcohol, it packs quite a kick.

Shanghai Thursday – Nov 20 – 2 x 30′ Fitness Center

I woke up with my alarm at 5:30 and after checking email, I headed back to the fitness center.  30′ treadmill (varying grade, 5 mph), 30′ bike.  I started a third 30′ piece, but decided I had had enough for the day and quit about 5 minutes in.

I headed to the airport to catch a 12:35 departure.  This flight was awesome.  A Boeing 787 direct from Shanghai to Boston.  Just under 15 hours and no connections.  It was fantastic.  I arrived at 1:30pm on Thursday.

Hopkinton Thursday – Nov 21 – 2 x 30′ / 2′ 

Not a typo.  Because of the flight back, I had an extra long Thursday and a window to do another workout.  This on on slides in my basement,  Steady state at 175W.   Heart Rate a bit elevated, probably because of the long flight.

        Workout Summary - media/20191121-2111150o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14478|01:02:10.2|02:08.8|169.7|19.8|144.9|155.0|11.7
W-|14239|00:59:55.1|02:06.2|175.0|19.8|145.4|155.0|12.0
R-|00242|00:31:37.8|65:29.2|042.6|21.2|153.6|155.0|00.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07155|29:45.0|02:04.7|176.6|19.7|140.3|153.0|12.2
01|07084|30:10.1|02:07.8|173.4|19.8|150.4|155.0|11.8

Friday – Nov 22 – 15 x 3′ / 1′

At work in the fitness center on a static erg.  Because of the 6K that I did at 1:51.7, I decided that I could use 1:51 as a target for this workout.  And then I pushed faster than that for the first few reps and totally burned myself out.  I massively struggled through the rest of the workout.  So, 6 good ones, then a HD in the 7th, a good 8th, more trouble in the ninth, a couple good ones, then trouble in 12th, two more good ones and the last was a shambles.  Best to forget all about this one.

I think next time, I use a target of 1:54 or so.

Saturday – Nov 23 – 2 x 40’/2′ L4

There has been a thread going on Facebook about the Wolverine Plan, so I was inspired to go back to one of my favorite L4 workouts.  Back in the good old days, I would do this on a static erg with the watts target equal to the SPM x 10  (r16 = 160W, r18 = 180W).  On slides, I move the stroke rate up by 2, so r18 = 160W, r20 = 180W.

        Workout Summary - media/20191123-2201170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19709|01:24:00.2|02:07.9|171.1|19.6|136.9|158.0|12.0
W-|19090|01:20:00.0|02:05.7|176.2|19.4|136.9|157.0|12.3
R-|00635|00:04:00.6|03:09.6|069.1|23.9|137.1|157.0|07.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00472|02:00.0|02:07.1|164.3|18.1|095.2|117.0|13.1
01|00482|02:00.0|02:04.6|180.8|19.9|121.8|124.0|12.1
02|00464|02:00.0|02:09.4|161.9|18.4|123.7|126.0|12.6
03|00482|02:00.0|02:04.4|178.0|19.1|127.2|129.0|12.6
04|00466|02:00.0|02:08.7|166.6|17.7|127.9|131.0|13.2
05|00482|02:00.0|02:04.5|180.6|19.9|129.5|134.0|12.1
06|00466|02:00.0|02:08.9|164.2|18.3|130.7|134.0|12.7
07|00483|02:00.0|02:04.2|182.2|19.8|131.7|134.0|12.2
08|00437|01:52.1|02:08.4|165.6|18.1|131.9|133.0|12.9
09|00514|02:07.9|02:04.4|182.4|19.9|133.3|136.0|12.1
10|00466|02:00.0|02:08.6|164.7|18.1|132.8|135.0|12.9
11|00483|02:00.0|02:04.2|182.1|19.9|133.8|135.0|12.1
12|00499|02:00.0|02:00.2|201.3|22.0|139.4|142.0|11.3
13|00483|02:00.0|02:04.3|179.5|20.0|140.4|142.0|12.1
14|00465|02:00.0|02:09.1|163.6|18.2|136.5|138.0|12.8
15|00925|04:00.0|02:09.7|160.6|18.0|132.6|135.0|12.8
16|00724|03:00.0|02:04.4|181.4|20.1|135.1|144.0|12.0
17|00501|02:00.0|01:59.7|206.5|21.2|143.0|145.0|11.8
18|00258|01:00.0|01:56.3|223.4|23.8|148.3|150.0|10.9
19|00464|02:00.0|02:09.2|160.9|17.8|125.2|132.0|13.0
20|00483|02:00.0|02:04.3|181.6|19.9|135.3|138.0|12.1
21|00466|02:00.0|02:08.7|164.5|18.5|139.4|141.0|12.6
22|00482|02:00.0|02:04.5|180.8|20.0|139.5|143.0|12.0
23|00464|02:00.0|02:09.3|163.4|18.3|140.8|143.0|12.7
24|00483|02:00.0|02:04.2|182.3|20.0|140.6|144.0|12.1
25|00464|02:00.0|02:09.3|163.4|18.2|141.8|144.0|12.8
26|00312|01:17.3|02:04.0|183.0|20.4|140.7|144.0|11.8
27|00634|02:42.7|02:08.2|163.7|18.4|143.6|146.0|12.7
28|00481|02:00.0|02:04.7|180.5|20.1|143.0|145.0|12.0
29|00463|02:00.0|02:09.5|161.3|18.1|141.4|145.0|12.8
30|00344|01:25.5|02:04.3|181.4|20.1|142.4|145.0|12.0
31|00637|02:34.5|02:01.2|195.7|21.7|147.8|152.0|11.4
32|00389|01:36.7|02:04.3|182.6|20.0|149.5|152.0|12.1
33|00558|02:23.3|02:08.4|165.4|18.7|146.3|150.0|12.5
34|00928|04:00.0|02:09.3|161.4|18.1|142.6|144.0|12.8
35|00726|03:00.0|02:03.9|183.5|20.1|146.7|150.0|12.0
36|00501|02:00.0|01:59.7|203.3|22.1|150.9|154.0|11.4
37|00258|01:00.0|01:56.5|222.2|23.9|155.9|157.0|10.8

Not quite flat on the work per stroke.

Today:  Planning to do a long and slow 3×30.