July 5 to Aug 14

Looks like July was the just about the most training that I have done in a month. 31 and 1/2 hours of training in 22 sessions. I did a fair amount of cycling in July, culminating in a hard 3 hour effort on July 31st. I also really nailed a head race piece.

Since the end of July, I have backed off, and shifted back into more of a base building question. At the end of July, it looks like I have reached a fitness peak in Strava at 95.

Since that time, I’ve shifted gears to ease up and focus on base building. I read a little bit of Maffetone, and although I am not convinced of his whole low carb, lifestyle thing, and the 180-age formula seems like chicanery, I definitely see merit in the idea of specifically training to increase one’s aerobic threshold. It is basically the same idea of lactate based training. If you stay below 2.0 mmol, then you can be pretty sure that you are not crossing over to burning more CHO at the expense of fat metabolism.

My challenge in doing this type of base training has always been that I push it too hard. So, the maffetone book convinced me to back way off on intensity and way up on duration. I don’t know what will happen with it, but I’ve got nothing but time and it sure is an easy way to train. And when it comes to OTW, focusing on technique has to be a good thing too.

So, I have been trying to keep all sessions above an hour and stay below UT2 heart rates (137). Additionally, I’ve been trying to extend my warmups as well.

Here’s a quick recap of the past 5 weeks.

July 5 – 50′ Stationary bike, Avg HR 131

July 6 – 70′ Coastal row up to Wellfleet harbor.

July 7 – Bike ride to rock harbor, 1:18:00, 34km, Avg HR 133

July 8 – Bike Ride – Wellfleet coast loop, 34km, 1:22, Avg HR 139

July 9 – Rest day

July 10 – 90′ steady state on Lake Quinsigamond

The last bit was tough!

July 11 – 60′ BikeErg – Hardish

July 12 – 90′ BikeErg – a little slower

July 13 – Rate Ladders on Quinsig

July 14 – rest day

July 15 – 60′ steady state on slides

July 16 – 60′ steady state on slides

July 17 – Wormtown Chase GPS Challenge

What a great day! I laid down a beautiful row. I steered well. Paced myself well and dug deep at the end. And I was fast!

The conditions were great. flat water and a very slight breeze from the south, which was a tail wind for the last two thirds of the challenge.

Here’s my course. Nice and tight around the islands. I went a bit to far west coming up to the narrows, but not bad.

Then from the Narrows to the finish was two nice straight lines.

I was unexpectedly fast, I think the fastest I have ever done a head race in a boat.

Workout Summary - media/d6476edfd2-20200717-120557o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09969|00:53:00.9|02:39.5|143.3|22.9|148.0|179.0|08.2
W-|05201|00:23:07.7|02:13.4|189.5|25.8|167.9|179.0|08.7
R-|04769|00:29:53.3|03:08.0|107.5|20.7|132.6|179.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|05201|23:07.7|02:13.4|189.5|25.8|167.9|179.0|08.7

July 18 – Drills

Back on Quinsig, but just taking it easy and doing drills on the 5s

July 19 – Randall Foil Test

You can read all about it here: https://analytics.rowsandall.com/2020/07/19/randall-foils-vs-smoothies/

It was a hard day rowing.

July 20 – 60′ BikeErg

July 21 – Just a walk

July 22 – 65km bike ride

Avg HR 136. 28.8 km/h. Tiring ride.

July 23 – rest day

July 24 – Coastal row – almost to Rock Harbor

The row back was into the wind and waves and a pretty tough slog.

July 25 – Exploring the marshes – 60′ coastal row

July 26 – bike ride on the rail trail, 32km, 80′

July 27 – rest day

July 28 – rest day

July 29 – bike ride – Wellfleet coastal loop

40km, 96 minutes, avg speed 28.1 kph, avg hr 147! (hard work)

July 30 – More exploration of the marsh

Headed out for a row up to Wellfleet Harbor, but the wind and waves were unpleasant, so I turned back and explored the swamp again.

July 31 – Mammoth bike ride

All the way to the end of the rail trail, and I pushed hard too.

77km, 3 hours

I was destroyed for the rest of the day.

Aug 1 – Rest day

Aug 2 – Fun in the swamp – 80′

Still windy, so it’s a lot more fun to scoot around sheltered water.

Aug 3 – 60′ MAF test on slides

So the MAF test is basically a cardiac drift test. You row up to a HR limit (130), and then bleed off power to stay at the limit.

Over time, you can repeat the test and see both the avg power and the % drop off. A key part is a lengthy warmup.

Today’s results: 150W. 26W drop off.

       Workout Summary - media/31860ffd50-20200803-142318o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18062|01:23:20.0|02:18.4|143.5|17.7|122.9|131.0|12.2
W-|13531|00:59:50.0|02:12.7|149.9|17.9|127.4|131.0|12.6
R-|04536|00:23:30.0|02:35.4|127.4|17.3|111.6|131.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01173|05:00.0|02:07.9|168.3|18.7|119.0|125.0|12.5
02|01159|05:00.0|02:09.5|160.7|18.1|125.8|127.0|12.8
03|01151|05:00.0|02:10.3|158.9|18.3|126.7|128.0|12.6
04|01145|05:00.0|02:11.0|155.7|18.3|126.9|129.0|12.5
05|01143|05:00.0|02:11.3|151.9|18.1|128.3|131.0|12.6
06|01126|05:00.0|02:13.2|147.9|18.0|128.5|130.0|12.5
07|01119|05:00.0|02:14.0|144.7|17.7|128.5|130.0|12.6
08|01117|05:00.0|02:14.3|144.1|17.8|128.5|131.0|12.6
09|01115|05:00.0|02:14.5|142.8|17.3|128.9|131.0|12.9
10|01108|05:00.0|02:15.4|140.9|17.2|129.2|130.0|12.9
11|01106|05:00.0|02:15.6|140.2|17.3|129.0|130.0|12.8
12|01069|04:50.0|02:15.7|141.7|18.0|129.2|131.0|12.3

Aug 4 – rest day – Crazy Work schedule

Aug 5 – rest day – more crazy work schedule

Aug 6 – 45′ BikeErg MAF Test

Same plan, but now on a bike. I had less time, so a 15 minute warmup and a 45 minute test.

Workout Summary - media/df_20200806-113556.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|27672|01:00:03.2|01:05.1|158.2|68.2|122.5|138.0|06.8
W-|21232|00:45:03.2|01:03.7|168.1|69.7|127.4|138.0|06.8
R-|06443|00:15:00.0|01:09.8|128.3|63.5|107.7|138.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02378|05:00.0|01:03.1|171.9|70.3|126.0|129.0|06.8
02|02376|05:00.0|01:03.1|173.1|70.4|128.0|138.0|06.8
03|02382|05:00.0|01:03.0|173.0|70.4|126.3|128.0|06.8
04|02323|05:00.0|01:04.6|161.6|68.9|128.3|130.0|06.7
05|02329|05:00.0|01:04.4|161.9|68.9|128.7|133.0|06.8
06|02333|05:00.0|01:04.3|163.5|69.1|126.5|130.0|06.8
07|02358|05:00.0|01:03.6|168.1|69.7|127.0|131.0|06.8
08|02356|05:00.0|01:03.7|168.1|69.7|127.8|129.0|06.8
09|02395|05:03.2|01:03.3|171.8|70.2|127.8|132.0|06.8

Average 172W, drop off 0W.

Aug 7 – 90′ Bike Erg – Sub UT2

Aug 8 – 4×20′ Sub-UT2 on slides

BoatCoach failed me today.

Aug 9 – Long Steady State (too hard)

As I launched, a friend from the club launched too. We rowed together and peer pressure pushed me faster than it should have. I was very worn out by the last 15 minutes.

Workout Summary - media/96a610e7d1-20200809-131602o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|17489|01:44:37.5|02:59.5|123.2|20.4|137.7|169.0|08.2
W-|15783|01:19:21.3|02:30.8|136.8|20.4|147.8|169.0|09.8
R-|01711|00:25:17.0|07:23.3|080.5|20.5|106.1|169.0|02.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01676|08:35.6|02:33.8|132.5|17.7|131.6|138.0|11.0
02|01513|07:32.1|02:29.4|145.4|20.0|142.6|151.0|10.0
03|05688|27:41.1|02:26.0|144.8|20.7|151.5|169.0|09.9
04|03606|18:51.9|02:37.0|130.1|19.7|150.4|156.0|09.7
05|00105|00:34.4|02:43.5|109.2|21.0|141.2|143.0|08.7
06|01667|08:28.2|02:32.4|122.8|21.7|151.2|161.0|09.1
07|00224|01:13.1|02:43.4|115.2|21.7|143.5|144.0|08.5
08|01305|06:24.9|02:27.5|143.0|22.7|148.7|169.0|08.9

Aug 10 – Drills on the fives

Definitely trying to taker the intensity down a notch.

Aug 11 – 70′ sub-ut2 BikeErg

Hot and Humid. Very slow.

Aug 12 – 90′ sub-ut2 BikeErg

Even hotter, humider and slower.

Aug 13 – Rest day

Aug 14 – 2 hours steady state on Quinsig

Just a wonderful morning to be rowing. Tried to keep it below ut2. Did OK until the last bit which was into a building head wind.

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