2/3 – 2/8 – Feeling worn down

I was supposed to be in Korea this week.  I was going to be presenting at a conference in Seoul, but the conference was cancelled because of concern over the Coronavirus.

So that should have been a great thing from a rowing perspective, but it wasn’t.  I feel down and unenergetic all week.  I did all my sessions, but missed power targets and didn’t look forward to training.

Monday – 2/3 – 8 x 500/3’30” L1

OK, at least I had one good session.  I totally slayed this session.

I started with a full fletcher warmup.  I felt pretty good.  Then into the session.  Target was 1:41.  I managed 1:40.1.

Well controlled, hard work.

Tuesday – 2/4 – 60′ L4

      Workout Summary - media/20200204-1336340o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15257|01:06:00.0|02:09.8|169.5|19.2|138.6|161.0|12.1
W-|14433|00:60:00.0|02:04.7|180.9|19.5|139.3|160.0|12.3
R-|00828|00:06:00.0|03:37.4|056.2|15.7|131.1|160.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04793|20:00.0|02:05.2|178.0|19.1|130.8|141.0|12.5
01|04809|20:00.0|02:04.8|180.5|19.5|140.6|151.0|12.3
02|04830|20:00.0|02:04.2|184.0|19.9|146.6|160.0|12.1

Wednesday – 4×2000/5′ L2

I had a customer dinner on Tuesday night and I ate a lot.  I don’t know if that was the problem, or what, but I totally flamed out in this workout.  It was ugly.

Target pace was 1:50.  Maybe I pushed the first too hard at 1:48.7, but I don’t think so.  The second rep was awful.  Two major breakdowns.  Then I reset expectations to 1:52 for the third and fourth and managed to do a bit better than that.

Disappointed in the workout.  Glad I stuck it out though.

Thursday – 2/6 – 3×20’/2′ L4

Still feeling drained, so I just went really easy.  Alternating 18/20 rate.

     Workout Summary - media/20200206-1621380o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15337|01:07:07.0|02:11.3|166.1|18.8|143.2|157.0|12.1
W-|14347|00:60:00.0|02:05.5|178.0|19.1|144.8|157.0|12.5
R-|00993|00:07:07.0|03:35.0|066.4|16.1|130.1|157.0|08.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|04783|20:00.0|02:05.4|178.1|19.0|136.4|147.0|12.6
02|04783|20:00.0|02:05.4|178.1|19.1|147.0|154.0|12.5
03|04781|20:00.0|02:05.5|177.7|19.3|151.0|157.0|12.4

Friday – 2/7 – 30′ Threshold L3

Still feeling less than great.  But decided to keep trying.  My goal was 1:54.  I was secretly hoping that it would feel really easy and I could push the pace to 1:52 and get closer to 8000m.  I was really proud when I broke 8000m for 30min.  It was not be today,

I knew I was in trouble in the first 1000 meters.  It was really hard to hold the target pace.  I had my first breakdown around 8 minutes in.  I wasn’t in massive distress, but I was uncomfortable and it just seemed like the amount of time stretched in front of me was impossible.  I started to doubt myself and questioned why it was worth it to push so hard.  This debate went on for a little bit and the quitter in my head won.  I started up again, with the intent of targeting a slower split, but had trouble settling into it.  Then I had a couple more breakdowns in quick succession.  Finally, I got pissed at myself and resolved to just hold 1:55 and row.  I almost made it  I got to within 3 minutes of the end and had another attack of the demons.  This one was quick and I got back it it to finish it out.  End result for the full piece was 1:55.0.  Without the drama, 1:54 was totally doable.

      Workout Summary - media/20200207-1331340o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11816|00:51:32.3|02:10.9|192.5|23.0|152.3|179.0|10.0
W-|11811|00:47:47.4|02:01.4|207.4|24.1|154.9|179.0|10.3
R-|00013|00:03:45.1|145:54.6|002.4|08.7|119.4|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:46.0|02:11.5|190.0|24.4|134.4|156.0|09.3
01|00532|02:00.0|01:52.7|245.9|25.2|130.2|151.0|10.6
02|00528|02:00.0|01:53.6|239.2|25.1|154.6|158.0|10.5
03|00530|02:00.0|01:53.1|240.8|25.2|159.6|160.0|10.5
04|00508|02:00.0|01:58.0|223.6|27.9|158.5|161.0|09.1
05|00500|02:00.0|02:00.0|216.1|25.4|157.7|160.0|09.8
06|00498|02:00.0|02:00.4|212.3|25.3|156.8|159.0|09.9
07|00517|02:00.0|01:56.1|225.3|24.5|160.1|162.0|10.5
08|00523|02:00.0|01:54.8|228.6|25.0|163.4|165.0|10.5
09|00523|02:00.0|01:54.7|232.7|25.3|166.4|168.0|10.3
10|00524|02:00.0|01:54.5|232.6|25.3|169.4|170.0|10.3
11|00525|02:00.0|01:54.2|234.6|25.4|171.3|172.0|10.3
12|00525|02:00.0|01:54.3|236.6|25.6|173.7|175.0|10.2
13|00527|02:00.0|01:53.8|235.4|26.0|174.9|175.0|10.2
14|00512|02:00.0|01:57.1|221.9|25.8|174.8|176.0|09.9
15|00538|02:00.0|01:51.6|253.3|26.9|175.8|179.0|10.0
16|02000|09:01.4|02:15.3|142.9|19.0|147.1|153.0|11.6

Saturday – 2/8 – 2 x 30’/2′ steady state

I was planning to do 90 minutes, but I felt really tired in the first 30 minute piece and very hungry for some reason.  I decided to cut it back to 60 minutes and I’m glad I did.

First piece, I rowed at 20spm and targeted 180W.  Second one 18spm and 170.

      Workout Summary - media/20200208-2311280o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14581|01:04:00.0|02:11.7|168.2|18.4|134.5|145.0|12.4
W-|14369|00:60:00.0|02:05.3|177.9|19.1|134.8|145.0|12.6
R-|00214|00:04:00.0|09:21.7|021.6|07.0|129.5|145.0|06.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07238|30:00.0|02:04.3|181.6|20.0|129.8|141.0|12.1
01|07131|30:00.0|02:06.2|174.3|18.2|139.8|145.0|13.1

So, a pretty lackluster week.  But a lot of volume.  I’ve done 10 days straight, including over 50km over two days last weekend.  I’m going to keep rowing through Wed of next week when I take a quick trip to San Jose, and will need to miss 2 training days.

 

1/26 – 2/2: Just another week

Missed 2 days to travel, but otherwise a good week.

Sunday – 1/26 – 4 x 30’/2′ Steady State:

Long and slow.  Listening to the audio book version of Ron Chernow’s “Grant”.  It’s 48 hours long, roughly 672km of steady state rowing so I guess I’m good for a while.  Nice low HR, so I pushed the power up a bit in the last 30 minutes.

       Workout Summary - media/20200126-1841460o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|30000|02:08:00.0|02:08.0|172.1|19.3|140.0|154.0|12.1
W-|28759|02:00:00.0|02:05.2|178.7|19.3|140.7|154.0|12.4
R-|01245|00:08:00.0|03:12.8|072.6|19.3|130.6|154.0|08.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07150|30:00.0|02:05.9|175.5|19.2|133.3|141.0|12.4
01|07158|30:00.0|02:05.7|176.2|19.1|139.4|145.0|12.5
02|07170|30:00.0|02:05.5|177.4|19.0|141.3|147.0|12.6
03|07281|30:00.0|02:03.6|185.8|20.1|148.7|154.0|12.1

I’m very impressed with Boatcoach.  No problems and I like the force curve thing.  This is my force curve for steady state on slides.

Monday – 1/27 – Pyramid:

I had not successfully completed a pyramid workout since I started this workout plan in December.  I picked what I thought was a reasonable target of 1:44.  I was running short of time, so I did a short 2K warmup.  I held on to 1:43 through the first 3 reps.  I let myself drift up toward 1:44 in the 1000, and then really killed myself in each of the last three reps. One thing about this workout, the rests are so long, you can come back from going really hard to do it again in the next rep.

Tuesday – 1/28 – 3×20’/2′ L4

Flew out to San Diego on a 7:00 am departure.  Had an afternoon of meetings, and then a customer dinner.

Wednesday – 1/29 – No training

Up at 5:00am to catch my return flight.  Got home around 6pm.

Thursday – 1/30 – 3×20’/2′ L4

Back at it.

Friday – 1/31 – 10K Threshold

I was conflicted about doing this workout.  I was worried about the effect of 2 missed sessions, but I figured it was good to just keep plugging,  Besides, I didn’t have enough time for a long steady state session, might was well go hard.

I did a 2K warmup.  Then I set off.  Last 10K I had done was at 1:54.9 (on slides).  I thought I might be able to pull off a target of 1:54.  On another day, I think I might have.  I made it just about 30 minutes and I had a breakdown.  I paddled for about 15 seconds and then picked it back up.  Slow at first, and then back on pace.  I ended with a 1:54.8 pace, but i was disappointed that I wasn’t able to just slow down a little bit and work through the tough bit instead of blowing up,

Saturday – 3×30’/2′ – Steady State

More steady state, more Ulysses Grant.

        Workout Summary - media/20200201-1921280o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22368|01:36:01.9|02:08.8|167.7|19.1|143.6|155.0|12.2
W-|21471|01:30:00.0|02:05.8|174.9|19.1|144.3|154.0|12.5
R-|00899|00:06:01.9|03:21.3|059.3|18.9|133.7|154.0|08.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07175|30:00.0|02:05.4|176.2|19.6|137.7|148.0|12.2
01|07154|30:00.0|02:05.8|174.9|19.4|146.4|153.0|12.3
02|07142|30:00.0|02:06.0|173.8|18.4|148.7|154.0|12.9

Sunday – 2/2 – 4×30′ / 2′ Steady State

      Workout Summary - media/20200202-1926410o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|29378|02:08:00.0|02:10.7|164.3|18.1|142.3|153.0|12.7
W-|28478|02:00:00.0|02:06.4|172.7|18.3|143.1|153.0|13.0
R-|00904|00:08:00.0|04:25.4|037.6|15.5|130.9|153.0|07.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07115|30:00.0|02:06.5|172.2|18.1|136.3|145.0|13.1
01|07114|30:00.0|02:06.5|172.1|18.3|144.1|148.0|13.0
02|07123|30:00.0|02:06.4|173.2|18.3|145.0|150.0|13.0
03|07125|30:00.0|02:06.3|173.4|18.3|147.0|153.0|13.0