Since my last post, on Sunday, I’ve settled into a pretty reasonable routine.
The rowing that I did last Sunday was heartening because I was basically pain free for low intensity, although definitely not willing to push the intensity up.
Monday – 5/4 – 3 x 20’/2′ Steady state
Still down on the Cape. I pushed my luck a bit harder, by jumping back to an easy, but normal steady state session. Three 20 minute intervals, all at a target of 160W. I decided to let the stroke rate creep up a bit to limit the stroke pressure in the second and third interval.
Workout Summary - media/fd448bed6b-20200504-115316o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|14539|01:06:00.0|02:16.2|151.9|18.6|137.8|155.0|11.8 W-|13984|01:00:00.0|02:08.7|164.1|19.2|138.9|155.0|12.1 R-|00557|00:06:00.0|05:23.2|029.6|12.8|127.0|155.0|06.3 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|04665|20:00.0|02:08.6|163.9|18.2|127.2|139.0|12.8 01|04667|20:00.0|02:08.6|164.9|19.7|140.9|149.0|11.8 02|04652|20:00.0|02:09.0|163.4|19.8|148.5|155.0|11.8
I think that might have been a bit too much for my shoulder. I was stiff and sore later Monday night and worse on Tuesday morning.
Tuesday – 5/5 – 6.4km run
I got new shoes. My old Nikes had lost all their springiness. Today was the first voyage of the new Brookes. I was slow, but expected to be.
Wednesday – 5/6 – 30′ Bike / 2 dart games
Watching Giada in Capri making italian food while I rode the bike.
Then I wandered down to the basement and played two dart games.
Workout Summary - media/199d0c346e-20200506-124216o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|07431|00:33:49.2|02:16.5|156.8|18.0|146.0|159.0|12.2 W-|07400|00:31:36.2|02:08.1|167.2|19.2|148.2|159.0|12.2 R-|00033|00:02:13.0|33:28.1|008.2|00.9|114.6|159.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|03775|15:52.0|02:06.1|175.1|19.2|148.8|159.0|12.4 01|03625|15:44.2|02:10.2|159.2|19.2|147.6|152.0|12.0
Thursday – 5/7 – 30′ bike and 2 dart games
Sounds familiar? Get used to it. I think it will be my diet for a while.
Watched Giada again. And pushed the pace on the bike a bit more.
Then two more dart games. I’m slowly getting the hang of doing them easier. I scored really well in the first one 14275, which is not far from my all time best of 14485. The second one was much more of a challenge as I was trying to stick at 18 spm and keep it light.
Workout Summary - media/afe45eb54c-20200507-193516o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|07526|00:33:29.5|02:13.5|157.8|18.2|150.2|160.0|12.3 W-|07498|00:32:14.5|02:09.0|163.4|18.9|150.7|160.0|12.3 R-|00029|00:01:15.0|21:31.8|014.1|01.7|139.1|160.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|03729|15:45.0|02:06.7|172.0|19.4|151.6|160.0|12.2 01|03769|16:29.5|02:11.3|155.2|18.4|149.8|154.0|12.4
Friday – 5/8 – 6.4km run
After I got back from my run on Tuesday, Strava helpfully pointed out that I had run the same course 3 years ago, and did it about 3 minutes faster. That provided a bit of motivation for me to push a little harder this morning. It was cold, about 45F, so I was in tights, hat, and fleece top. And my new sneakers!
I cut almost three minutes off my time.
Cool thing I just discovered. The rowsandall compare feature works for runs too!
I worked a lot harder too!
Saturday – 5/9 – 30′ bike and 2 dart games
Upped the resistance to 13, and that gave me an extra tenth mile.
Then two dart games. I was not in the groove today. 13910 and 13825.
Workout Summary - media/937839d9b9-20200509-220216o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|07700|00:34:51.2|02:15.8|150.7|17.5|149.1|158.0|12.6 W-|07673|00:33:27.2|02:10.8|156.6|18.1|149.9|158.0|12.6 R-|00027|00:01:24.0|25:45.1|010.4|01.7|129.2|158.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|03866|16:40.0|02:09.3|161.9|18.2|151.0|158.0|12.7 01|03807|16:47.2|02:12.3|151.4|18.0|148.8|153.0|12.6
Tomorrow: Probably more of the same bike/rower split.