Steady Diet of Steady State

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.

Screen Shot 2020-05-09 at 10.20.21 PM

Screen Shot 2020-05-09 at 10.21.25 PM

bokeh_plot - 2020-05-09T221831.676

Wednesday – 5/6 – 30′ Bike / 2 dart games

Watching Giada in Capri making italian food while I rode the bike.

Screen Shot 2020-05-09 at 10.53.19 PM

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.

Screen Shot 2020-05-09 at 10.54.53 PM

IMG_4037

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!

Screen Shot 2020-05-09 at 10.41.33 PM

I cut almost three minutes off my time.

Screen Shot 2020-05-09 at 10.48.32 PM

Cool thing I just discovered.  The rowsandall compare feature works for runs too!

bokeh_plot - 2020-05-09T224544.962

I worked a lot harder too!

bokeh_plot - 2020-05-09T224418.321

Saturday – 5/9 – 30′ bike and 2 dart games

Upped the resistance to 13, and that gave me an extra tenth mile.

Screen Shot 2020-05-09 at 10.55.58 PM

IMG_4038

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.

 

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