Tough December.

At the end of November, Strava told me that I was in the best shape I had been for 2 years.  In January of 2018, I reached a 99.  On 12/1/2019, I peaked at 95.

Screen Shot 2019-12-29 at 9.20.42 PM

Then came December

  • September: 28 training hours
  • October: 29 training hours
  • November: 31 Training hours
  • December: 20 Training hours, and 10 of those hours are in the past 10 days.  7.5 hours between 12/2 and 12/20.

What happened?  Well, I needed to prioritize work over training.

Week of 12/2:  trip to Taiwan.  I struggled with a packed schedule and jet lag going in both directions.  I had a couple of lackluster workouts while I was there, but missed 2 days around each end of the trip.

Week of 12/9:  Full day offsite management meeting with dinner on Tuesday. Then 2 day conference on wed and thursday.

Week of 12/16: Early morning meetings on Tuesday and Wednesday.  Quick trip to California on Thursday, with a return on Friday.

Since then, I’ve been on vacation and trying to just do mostly steady state work.

When this happens, all I can do is to take stock and figure out where to go from here.

I think when I get back to work, I will do a set of fitness tests to get a baseline and then resume the wolverine plan variant that I was using.

Monday – 12/2: no training – flying to Taiwan

Tuesday – 12/3: no training – arrived in Taiwan late evening

Wednesday – 12/4: 40 minute steady state row.  Felt very sluggish.  Didn’t like the erg.  shock cord tension was very low and it felt mushy.  Not sure why.

IMG_3875

Thursday – 12/5:  No training – conference calls

Friday – 12/6: 3×20′ on the crappy erg.

IMG_3876

Saturday – 12/7: No Training

I got in around midnight and home around 1:30AM.  I slept late the next morning and felt terrible all day long.

Sunday – 12/8: 3 x 30’/2′ L4

Long and easy.

Monday – 12/9: 4 x 1000/5′

Back at it!  Start with a fletcher warmup.  It was a rude shock to the system.

Then the fun part.  I wanted to hit 1:45 for all the reps, but I had a bit of a breakdown in the third interval.  I backed off on the fourth.

Bummer

Tuesday – 12/10:  No Training

Management Offiste meeting

Wednesday – 12/11: No Training

I was catching up on email and really got into a creative groove.  I wrote two articles for our internal corporate blog. I looked up and discovered that I had just enough time to shower before my first meeting of the day.

Mid day, I went in to the Massachusetts Conference for Women.  My company is a sponsor of the event and we send about 90 people.  It was the first time I attended and it’s an impressive conference with a great line up of speakers.

Thursday – 12/12: No Training

Back to Boston for the rest of the conference.

Friday – 12/13:  3×20’/2′ L4

Just a nice steady state L4 session.

That evening, we went down to the cape and I sleep like a deadman.  It was such a great night’s sleep that I have thought of it fondly ever since.

Saturday – 12/14: 3×30’/2′ L4

Down on the cape.

Sunday – 12/15: Half Marathon L3

Target power 190W.  Lost a bit of steam around the 60 minute mark.  I was tired.

Monday – 12/16: No Training

No idea why.

Tuesday – 12/17: 60 minute L4

I had a 7:30 meeting, so I ended up sneaking down to the gym before lunch.

Wednesday – 12/18: No Training

8am meeting and no chance to train during the day.  We had a corporate holiday party Wednesday night.

Thursday – 12/19: No Training

Woke up at 3:45 to catch a 6:10AM flight to California.  Had a couple of customer meetings, including a nice dinner.

Friday – 12/20: No Training

Woke up at 5AM so I could get to the airport in time to join a 6AM conference call.  Flew home, arrived around 7pm.

Saturday – 12/21: 3×30’/2′ L4

Feeling the decline in fitness.

Sunday: 12/22 – 4 x 20′ / 2′ L4

Still a struggle.

Monday – 12/ 23: 60′ L3

This was brutal.  I really thought I could hold a 1:58.  Turns out I couldn’t.

Tuesday – 12/24: 3×20’/2′ L4

My mind is really on christmas, but I am enjoying the audio book I’m listening to.  So, I’m just piling up steady state meters.

Wednesday – 12/25: 3×20’/2′ L4

Merry Christmas!  I went and rowed while dinner was cooking.  Same session, worse heart rate.  I suspect that this is from the 2 beers on Christmas Eve.

Thursday – 12/26: 3×20/2′ L4

Same again.  Even worse.  Starting to wonder if I’m coming down with something.

Friday – 12/27: 30 minute aborted session

I was planning a 3×30 L4, but I felt tired and listless and bored, so I quit after 30 minutes.

Saturday – 12/28: 16 x 250 / 2′ L1

Time to shake things up.  A bit of sprinting.  And a session with no prior precedent so no chance to fail against inflated expectations.

Start with the obligatory fletcher warmup.

Then the fun part.  Doing this on slides was very interesting.  I allowed the flywheel to stop for each of the reps to do a standing start.  And I worked on trying to take a few strokes to get to full.  It was good to work on keeping my layback minimized and keeping the rate high and stroke light.  Some of the reps, I slowed down a fair amount after the first ten strokes.  Buy the end, I was spent!

Sunday – 12/29: 4×20’/2′ L4

Very sedate today.  HR was quite high.

Tomorrow, we head off to the cape for our new year’s extravaganza!  Hopefully, I can squeeze in an L2 session in the afternoon.

 

 

 

 

Piling up meters

Saturday – Nov 30 – 4 x 20′ / 2′ L4

In the early evening after dropping my sons off back in Cambridge.

On slides.  Classic L4 progression

       Workout Summary - media/20191201-2301590o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20024|01:28:00.0|02:11.8|166.9|19.1|136.9|158.0|11.9
W-|19238|01:20:00.0|02:04.8|179.9|19.4|137.3|157.0|12.4
R-|00791|00:08:00.0|05:03.4|036.3|15.6|133.4|157.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04787|20:00.0|02:05.3|177.2|19.0|128.6|137.0|12.6
01|04840|20:00.0|02:04.0|183.8|19.8|137.5|153.0|12.2
02|04758|20:00.0|02:06.1|174.6|19.0|139.5|148.0|12.5
03|04852|20:00.0|02:03.7|184.0|19.9|143.4|157.0|12.2

Sunday – Dec 1 – 3 x 30’/2′ Steady State

The goal here was to maximize power and keep HR below target for each section.

  • first 30′ – 145
  • second 30′ – 150
  • third 30′ – 155

       Workout Summary - media/20191201-2301190o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21998|01:35:59.9|02:10.9|169.1|19.6|143.4|156.0|11.7
W-|21431|01:29:28.5|02:05.2|177.6|19.8|143.9|156.0|12.1
R-|00571|00:06:00.0|05:15.4|056.1|16.1|136.5|156.0|07.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07196|30:00.0|02:05.1|177.7|19.7|135.7|145.0|12.2
01|07065|29:28.5|02:05.2|178.2|19.8|145.5|152.0|12.1
02|07171|30:00.0|02:05.5|176.8|19.9|150.4|156.0|12.0

Felt tired.  It was my 13th day in a row without a break.  The double session on 11/21 was actually one session in Shanghai, and then another at home after my flight.

bokeh_plot - 2019-12-02T114126.846.png

Now I am sitting in the lounge in the airport, waiting to board my flight.  I am on my way to Taiwan for some customer meetings, I will be returning on Friday night (late).  Last year, there was an erg in the fitness center.  Hopefully, I can keep up on my plan.