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.