1/12/20 – 1/25/20 –> Work wins!

Well, I’ve lost a bit of momentum.  The past couple of weeks, I’ve been focused pretty intently on work.

Here’s the damage

Screen Shot 2020-01-25 at 8.30.30 PM

I’ve missed 3 training days in the past 8, and two of my workouts were less than stellar fitness center cross training sessions.

Sunday – 1/12/2020 – 4 x 30’/2′ Steady State

Glorious long steady state row on slides, listening to a good audio book.

       Workout Summary - media/20200112-1951170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|29536|02:07:59.9|02:10.0|167.4|18.4|139.6|154.0|12.6
W-|28579|01:59:50.8|02:05.8|176.0|18.3|140.3|153.0|13.0
R-|00960|00:08:00.0|04:10.0|041.2|19.5|129.9|153.0|09.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07126|29:50.8|02:05.7|176.2|18.3|132.4|143.0|13.0
01|07147|30:00.0|02:05.9|175.5|18.3|138.2|144.0|13.0
02|07149|30:00.0|02:05.9|175.8|18.3|142.6|151.0|13.0
03|07156|30:00.0|02:05.8|176.5|18.3|147.9|153.0|13.1

Monday – 1/13/2020 – 4×1000/5′ L1

At workout.  On a static erg.  Feeling pretty good.  Target pace 1:45.

Started with a quick warm up.

That was a bit over exuberant, so I paddled a 1000m

No avoiding it any longer.

Wow!  That was great.

I am getting more comfortable at stroke rates around 30.

Tuesday – 1/14/2020 – 2×30’/2′ L4

Wednesday – 1/15/2020 – 5×1500/5′ L2

Pressed for time so I did the first 1500 as a warmup.  My target was 1:48.

Leave off the warmup and that’s a 1:47.7 pace vs my 1:48 target.  Tough work, but a big success.

Thursday – 1/16/2020 – No Training

Big day for quarterly business reviews.  They started at 8am and I felt like should spend time prepping for the meetings.

Friday – 1/17/2020 – 15 x 3’/1′ L3

This is a very intense workout.  Pretty grumpy that Painsled hung up on me.  My target was 800m per interval, which I think is about a 1:52.5 pace.

Here’s the hear rate data from my apple watch (hooray for redundancy!)

Screen Shot 2020-01-25 at 9.18.50 PM

And here are the old school monitor shots.

Actual: 1:50.7, and nearly a complete negative split.  I certainly layed out a really strong last rep.

Saturday – 1/18/2020 – Ergsana

I went out to Worcester to row with my friends.  There were two parts to the workout.  First was an erg session, then about an hour of yoga.  I have never done yoga before in my life and this was the seventh of eight sessions.  I was definitely the slow learner of the session.

But the erg session was fun.  I have never done any of the games that are built into the concept2 PM5.  It was very fun doing them as a group because for each game you could compete both on points, and on other things like distance covered.

First up was the fish game.  As far as I could tell, this game rewarded what I will charitably call unconventional technique.  You needed to make constant adjustments to stroke rate and stroke power to eat little fishes and avoid big fishes.  But, it definitely rewarded pushing yourself because the harder you go, the more of the screen you can cover to eat them fishies.

Each fish game is 4 minutes long and I found myself finishing each at about a 1:50 pace.  Since there was a lot of speeding up and slowing down, this was more challenging that you might imagine.  My scores ranged from 1170 to 1440.  I pretty much stunk at the game play, but after 4 games, I was pretty bushed.

After that, we tried the darts game.  This game was my jam.  It rewarded consistency, and I have done an awful lot of steady state rowing.  With the darts game, a “dart” comes on the screen at the left and at some point begins to drop down.  You must judge the trajectory of the dart and decide when to pull and how hard.  The drive sends the dart climbing and the rate of climb is rated to how hard you pull.  If you get it right, the dart lands in the center of the dartboard and you get 50 points.  A game is 300 darts, so a maximum of 15000 points.

You get 5 strokes to set a rhythm and I guess I was a bit amped up because I set out at a stroke rate of 24.  But I was also in a groove.  I was nailing the bullseye on most of my strokes.  But I couldn’t ease up.  If I did, then the darts started to go low.  the game was incredibly reinforcing.  I kept digging deeper and deeper, and finished with 1:52.2 average over 3225 meters.  (13785 points in the game)  I also finished with a heart rate of 182.  Doing a 12 minute piece after the 4x4min was a pretty big ask.

Screen Shot 2020-01-25 at 9.58.30 PM

Sunday – 1/19/2020 – No Training

I flew out to California in the afternoon and arrived quite late.  I discovered there was a Furry Convention at my hotel.

IMG_0021

Well, that was not what I expected!

Monday – 1/20/2020 – 2 x 30′ in the fitness center

30 minutes on the treadmill and 30 minutes on a recumbent stationary bike.

A cool thing is I discovered that the apple watch would link up magically to the exercise gear.  There is a little note on the screen of the treadmill or bike that says “Connects to Apple Watch”, and you just put the watch close to the screen and a little bowtie symbol shows up.

After that, what ever the machine is recording shows up in the watch.

30 minutes at max incline on the treadmill at 3mph.  Then rolling hills on the stationary bike.

I had meetings all day, and then a business dinner in the evening.  Back at the hotel at a reasonable hour and right to bed.

Tuesday – 1/21/2020 – 9km run

I had a very important meeting in the morning and then a bunch of other meetings until mid afternoon.  We headed back to our hotel, now entirely devoid of furries and I decided to go for a run.

I decided to follow Guadalupe Park, and discovered there are a LOT of homeless people in San Jose.  There is so much wealth in silicon valley, but it has squeezed people on the margins out of their homes and into tents.  Profoundly depressing.

Screen Shot 2020-01-25 at 10.21.58 PM

It was also a lot of running for someone who doesn’t run.  I was sore for days afterward.

After a shower, I headed to meet up with my work friends.  We watched some basketball (and I drank a couple of beers), then we met some other work folks for an excellent greek dinner.

Another good night’s sleep.

Wednesday – 1/22/2020 – 2×30′ fitness center

Feeling quite sore and not quite motivated.

30 minutes on the elliptical and 30 minutes on the bike.  Both magically connected to the apple watch!

Short intervals on the elliptical, Rolling hills on the bike

Pretty tame.

Meetings during the day and a business dinner that night with the unit of our company in San Jose.  They had a fantastic year, beating all targets and launching an important new product.  This was the dinner to congratulate them.

Thursday – 1/23/2020 – No Training

Up at 5am to drive to the airport.  Arrived in Boston around 5pm.

Friday – 1/24/2020 – 3×20’/2′ L4

At work in the fitness center.  HR a little high.

Saturday – 1/25/2020 – More Darts games and Boatcoach!

After Painsled betrayed me for my 15×3 workout, I decided that I wanted to check out boatcoach.  For rowing apps , there are three serious choices.  Ergdata, which is cheap and reliable, but it does a terrible job handling interval based workouts.  It doesn’t record the rest times reliably and that messes up analysis in rowsandall.  Painsled is proving to be more and more annoying because of dropped strokes and workout hangups.  And then there is boatcoach.  Every one that uses boatcoach raves about it.  The only problem is that it runs only on Android, and until today, I was an iOS only kinda guy.  I broke down and bought a small Android Tablet.  A Samsung Tab (Model A).

I went and downloaded boatcoach.  That was easy.  Then I tried to get it hooked up to the erg.  This required a bit of fumbling around, but eventually I mastered that.  Then I took my inaugural row.  A “Just Row” of 501 meters.

That out of the way, I was thinking that the darts game would be an excellent way to pass the time for steady state workouts.  300 strokes at 20spm would be a 15 minute piece and the game definitely rewarded good steady rowing.  So, I set it up and off I went.  My goal was 14000 points, and to keep my HR below 150.  I had time for 4 games.

       Workout Summary - media/20200125-2122030o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15131|01:04:40.2|02:08.2|182.3|19.6|139.4|152.0|12.0
W-|15131|01:04:40.4|02:08.2|182.3|19.6|139.4|152.0|11.9
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|152.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03739|15:01.2|02:00.5|201.0|20.3|137.2|152.0|12.2
01|00211|01:37.5|03:51.0|091.7|11.8|131.8|151.0|11.0 - abort!
02|03724|15:25.7|02:04.3|187.5|19.8|143.2|149.0|12.2
03|00281|02:36.3|04:38.1|076.9|09.6|110.1|131.0|11.2 - abort!
04|03634|15:05.6|02:04.6|184.8|20.3|141.7|147.0|11.9
05|03542|14:54.1|02:06.2|183.8|20.4|141.1|149.0|11.6

I got worse at the game each time!  First time, I score 14485, 515 away from a perfect score.  The second try was close at 14335, but then I seemed to lose the hang of it at the start of the third and it took almost 10 strokes to get into a consistent groove.  The same thing happened in the last game.

It was a fun and absolutely “in the zone” steady state workout.

Oh, and boatcoach worked perfectly!  One cool feature of boatcoach and rowsandall.  You can look at your force curves!

For a workout like this, it could be useful to look at how tight you can get the q25 to q75 band.

Tomorrow – I think I will do a long, slow steady state session.

 

 

 

Randall Foil Test Plan

Randall Foil Test Plan

Hypothesis:  Randall Foils provide a measurable improvement in boat speed for an experienced Master sculler.

Equipment:
– My boat
– two pairs of oars
   –  existing smoothie2 soft shaft skinny oars
   –  new pair of matching oars, prepitched to deliver 0 degrees with 4 degree oarlocks
Instrumentation:
• Speedcoach GPS, with Empower oarlock and HRM
• Quiske pod

Preparation:
1.  Row at least 10 sessions with Foils oars to acclimate and adjust style
2.  Row 6 sessions alternating between foil and standard oars to acclimate to switching back and forth.

Experiment:
Test day #1 – sprint performance
• calm day
• lake quinsigamond, so I can do the lengths close to the dock
• 8 x 500m (all same direction), super long rests)
• What’s the best way to split the trials?
◦ 2/4/2
◦ 3/4/1
◦ 1/2/3/2

Test Day #2 – starts
• 4 x 5 starts (20 strokes each)
• 1/2/1

Test Day #3 – head race performance
• 4 x 2k
• 1/2/1

Analysis:
• segment elapsed time
• avg power
• end HR
• speed per watt
• blade flight path
• effective length
• peak power angle

* side video of all sessions, analyzed to overlay data

12/30/2019 to 1/12/2020

Another couple of weeks have gone by and I’ve done some good training. I’m back in the groove, with no business travel and limited crises at work.  It’s been good.

Monday – 12/30 – 4×2000/5′

I had spent the christmas vacation just rebuilding my aerobic base with lots of base work.  I wanted to ease into doing the hard stuff.  So, even though this was a hard session, I rate limited it to try to make it a bit more doable.  It didn’t work, I still blew up in the last rep.

I started with a 2k warmup at 2:00 pace, then the main session.

Note:  this session is on slides.  I think you’ll see a trend develop.

Tueaday – 12/31 – 3 x 20’/2′ L4

On the cape, on slides.  Nothing to report.

Wednesday – 1/1/2020 – 3 x 20’/2′ L4

A little hungover, but not a bad session.  Session done at home after we returned from the cape.

Thursday – 1/2 – 10K push – L3

Back at work!  Again, trying to ease into the harder stuff.  Change 10K hard into a 10K push, starting at 2:05 and ending at 1:56.

First a 2k warmup.

Then…

       Workout Summary - media/20200102-1336170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:44.3|01:59.2|206.8|22.8|151.4|177.0|11.1
W-|10000|00:39:44.9|01:59.2|206.8|22.8|151.4|177.0|11.1
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|177.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:07.8|02:03.9|181.8|20.5|122.3|134.0|11.8 - 5
01|01000|04:06.6|02:03.3|187.0|21.4|138.5|142.0|11.4 - 4
02|01000|04:04.9|02:02.5|190.4|21.7|144.3|146.0|11.3 - 3
03|01000|04:02.7|02:01.3|195.8|22.1|147.5|149.0|11.2 - 2
04|01000|04:00.8|02:00.4|200.5|22.4|150.5|152.0|11.1 - 1
05|01000|03:58.2|01:59.1|207.0|23.0|154.2|156.0|10.9 - 0
06|01000|03:56.6|01:58.3|211.4|23.2|157.5|160.0|11.0 - 9
07|01000|03:54.2|01:57.1|218.0|23.8|162.5|166.0|10.8 - 8
08|01000|03:51.0|01:55.5|226.8|24.3|167.2|171.0|10.7 - 7
09|01000|03:42.2|01:51.1|255.6|25.9|173.5|177.0|10.4 - 6

That went well.  Next push starts at 2:04.

Friday – 1/3 – 3×20’/2′ L4

Tired, high HR for this one.

Saturday – 1/4 – Rest day

first rest day in 14 days, although I stopped one workout after 30 minutes.

Sunday – 1/5 – 3 x 30/2′ steady state

And I had a problem with painsled so the data did not get captured.  Steady state at 18 spm and ~170W.

Screen Shot 2020-01-12 at 11.22.10 AM

Monday – 1/6 – 8 x 500 / 3’30” L1

At work, static erg.

2k warmup with lots of little bursts

Then…  Target of 1:44.  Actual 1:42.  <– pretty happy about that

Tuesday – 1/7 – 2 x 30’/2′ steady state

Not in the mood for L4s right now.  On a static erg, I can just about hold 180W at 18 spm.

       Workout Summary - media/20200107-1351170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15018|01:04:00.0|02:07.8|172.0|18.1|141.0|156.0|12.9
W-|14389|00:60:00.0|02:05.1|178.7|18.4|141.3|156.0|13.1
R-|00631|00:04:00.0|03:10.3|071.3|14.7|135.8|156.0|10.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07179|30:00.0|02:05.4|177.4|18.3|135.1|146.0|13.1
01|07210|30:00.0|02:04.8|180.1|18.4|147.6|156.0|13.0

Wednesday – 1/8 – 3×30’/2′ steady state

I’m into a good audio book right now, so the steady state rows are fun and easy.  I had extra time on Wed morning so I tacked on an extra 30 minutes.  Right about 176W.

       Workout Summary - media/20200108-1406210o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22239|01:36:00.0|02:09.5|168.5|17.7|140.8|153.0|13.1
W-|21473|01:30:00.0|02:05.7|176.2|18.0|141.2|153.0|13.3
R-|00770|00:06:00.0|03:53.9|052.2|12.7|136.2|153.0|12.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07164|30:00.0|02:05.6|176.2|17.9|133.5|142.0|13.4
01|07156|30:00.0|02:05.8|176.2|18.0|142.9|151.0|13.3
02|07153|30:00.0|02:05.8|176.2|18.1|147.0|153.0|13.1

Thursday – 1/9 – Waterfall L2

Warmup

Then the main session.  I was really worried about this session because the 4×2000 was so bad.  But I decided to just go for it.  I set a aggressive target of 1:51, which was about what I had done back a few weeks ago.  I smashed it!

Incredibly gratifying.  So, this one was on a static erg.

Friday – 1/10 – 2 x 30′ / 2′ steady state

Saturday – 1/11 – Hard 5K

Start with a 20′ fletcher warmup.

The warmup was unexpectedly hard.  It didn’t bode well for the 5K.  Since I had gotten the 1:49.4 for the waterfall, I thought that a 1:51 would be in reach for the 5K.  That dream lasted 1K.  I reset my sights on 1:52.  That lasted to about 2500m, when I reset for 1:54.  I kind of lost it around 3750m, but brought myself back in focus to just try to finish the piece out.  I suspect if I had set out at 1:53, I would have been able to accelerate in the second half and done better.

So the interesting thing to me is the big difference in performance between the waterfall workout and this one.  Here are the differences.

waterfall 5K
Static Slides
Morning Afternoon
2k warmup 5k warmup
3 days after rest 5 days after rest day
room 20C room 18C

Looking at it, it seems like the biggest differences are static versus slides and length of warmup.

So, I looked at the previous time when I did the waterfall workout, and discovered it was on slides.  Here’s the plot.   (ignore the HR in the second rep, the sensor went screwy)

And here’s a direct comparison.  The first one on 11/25, was done when I was in better shape as measured by the Strava fitness and freshness metric.

bokeh_plot - 2020-01-12T120143.229.png

So, I think that I am about 11W more efficient on a static erg than I am on slides.  In pace terms.  1:51.0 on slides vs 1:49.4 on static.  If I can figure out why this is, and how to fix it, I might be able to go faster in a boat.