Oh my hands – May 5 to May 7

Well, really just my right hand.

Because of travel, there was a period of 8 days between 25 April and 4 May where I did no OTW rowing.  Over that period of times, my hands got all soft.  Then on Saturday, I hop into my Aero and go for a 18k row that takes about an hour and forty five minutes.  This was 1887 strokes, and there was enough chop that my hands and the handles were wet.  The chop also makes it impossible to maintain the light fingertip grip that we all aspire to.  By the time I was on the last leg back to the beach, my hands were really hurting.  Over the rest of the day they were a weepy blistered mess.

On Sunday, the weather sucked, so I wasn’t tempted to go back out on the water, but I did a hard 10K (with limited success, more to come  on that later) on slides.  My hands were perfectly OK with that.

On Monday, they were still pretty beat up, but I ignored that and did a nice technical session in the boat.  A lot of the drills put pressure on my blistery bits, and ripped open some blisters under old callouses.

I wasn’t sure if my hands were up for it, but the weather this morning was beautiful!, So, I went for it.  I had a great session, and I didn’t have any real grip issues to deal with, but boy, it stings.  Especially in the shower!

Enough complaining.  On to the training.

Sunday – May 5 – Hard 10K on slides.

Started with a 2k warmup.  Pick drill followed by a few bursts at possible paces for the 10k piece

Then the real thing.  I was a bit scarred from the 10k session that I bailed on last weekend, so I specifically tried to give myself permission to target a pace of 2:00.  Of course, as soon as I started and it felt easy, I immediately changed my mind and stuck on 1:57.  This lasted for about 6 or 7K and my HR was up at 177.  I couldn’t handle the idea of rowing the last 12 minutes “in the red”, so I tried to back off, and then a dropped a few strokes and slowly brought myself back to around a 2:00 target.  By the time I had 1000m to go, I was pissed at myself and I rowed it hard.

       Workout Summary - media/Import_38138690.csv.gz
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:31.0|01:58.6|207.5|25.0|166.5|182.0|10.1
W-|10000|39:32.0|01:58.6|207.5|25.0|166.5|182.0|10.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|182.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:54.5|01:57.2|212.8|24.6|141.9|155.0|10.4
01|01000|03:54.8|01:57.4|213.9|25.0|157.4|160.0|10.2
02|01000|03:54.9|01:57.5|213.1|24.8|163.2|164.0|10.3
03|01000|03:56.3|01:58.1|209.8|24.8|165.7|167.0|10.2
04|01000|03:57.4|01:58.7|206.9|24.5|168.4|171.0|10.3
05|01000|03:55.8|01:57.9|211.0|25.4|171.0|174.0|10.0
06|01000|03:57.1|01:58.5|208.0|25.2|174.8|177.0|10.1
07|01000|04:07.7|02:03.8|184.3|24.7|169.4|176.0|09.8
08|01000|04:00.1|02:00.0|200.1|25.0|173.7|177.0|10.0
09|01000|03:53.7|01:56.8|216.6|25.7|179.7|182.0|10.0

So, what do we make of this?  First, it was probably an effective workout from a physiological point of view.  I had 27 minutes in the TR and AN HR zones.  But in terms of grit, this one was a fail.  Also from a discipline perspective, also a fail.  I should have rowed it conservatively and gotten a good marker for the next session.

Monday – 6 May – Drills on the 5s – 60′ session

As is usual, I spelt pretty poorly on Sunday night.  The weather was OK.  It was grey and there was a pretty steady wind from the north.  Temps were in the 50s.

I thought under the circumstances that a session focused on technique would be a good idea.  So, back to a favorite, drills on the 5s.  Row steady state for 4 minuutes then do a minute of a drill.  The drills were

  • half slide
  • slow roll ups
  • open hands on recovery
  • pause at body over
  • on the square

The drills were useful and the format of the workout makes time pass very quickly.  A lovely session.

Tuesday – 7 May – 4 x 2k on the water

Time to do some heavy lifting!  I was out late last night at a business dinner, but I managed to get my ass out of bed on time.  I was a bit worried about how well I’d do in the session.  I’m not sure if this was a cause or effect, but I felt a bit wrong in the intestinal department.

Anyway, the weather was awesome!  Bright and Sunny about 50F with a light wind from the SW.  So, I paddled out to the start of the 2k section, had a drink and went for it.  The training objectives for this session were:

  • Stroke rate: 25-27
  • Target pace 2:15 to 2:20
  • Focus on crisp releases.  Really tap down.
  • With increased fatigue focus on maintaining rate, lighting up pressure and maintaining good form, especially at the release

Gotta say, it was pretty magical!  I had a bit of tail wind behind me on the first interval, so the splits were nice and fast and the strokes felt light.  That really boosted my confidence.  I was extra careful to try to avoid chasing the same split on the upwind interval.  As it worked out I matched my avg power pretty well between upwind and downwind intervals.

Each interval got harder, but I always felt in control.  It was a really good session.  Good physiologically, and mentally to get it done per plan.

        Workout Summary - media/20190507-1405480o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12258|72:17.0|02:56.9|124.6|23.6|145.3|177.0|07.2
W-|08104|37:30.0|02:18.9|177.1|26.3|164.3|177.0|08.2
R-|04160|34:47.0|04:10.8|068.1|20.7|124.7|177.0|07.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00238|01:04.0|02:14.4|157.6|22.4|139.1|145.0|09.9
02|01985|08:33.7|02:09.4|179.4|25.8|158.2|171.0|09.0
03|01962|09:33.9|02:26.3|181.7|26.2|167.9|177.0|07.8
04|01960|08:33.8|02:11.0|171.6|26.8|164.8|175.0|08.5
05|01958|09:45.2|02:29.4|177.5|26.8|168.7|177.0|07.5

Note: the pace shown here appears to be the GPS based pace, so the downstream intervals are unnaturally fast and the upstream ones are slow.  Calculating pace for them using the excel data yields 2:12.8, 2:17.9, 2:14.5, 2:19.9.

So, I was interested to see if this focus on clean releases has any effect.  So, I compared a 4x2k from the very beginning of the season to today.  My guess is that my aerobic fitness was a bit better and my form more ragged.  First comparison…

Power:  I was 4.5 watts higher power last time.   2.5% lower power today.

bokeh_plot - 2019-05-07T174855.325

Now boat speed:  Whoa!  1% faster today, on 2.5% lower power.

bokeh_plot - 2019-05-07T174838.721

So, what changed in my stroke.  Since I was working on finishes, let’s look at finish angle.  I was finishing about 4 degrees shorter today.

bokeh_plot - 2019-05-07T175035.690

Was that impacting effective length?

bokeh_plot - 2019-05-07T174914.131

Oh yeah.  I was more than 5 degrees shorter today.

I wonder what was going on with my peak force angle.  I was specifically trying to hold body position and row lightly today.  Would I see any difference with that?

Yep!  My peak force angle move more to stern and was more consistent.

bokeh_plot - 2019-05-07T174946.982

Here is a statistical summary for each workout.  The standard deviation for the peak force angle changed from 3.3 deg to 2.6 deg.

So, this certainly taught me a lesson.  The speedcoach is a tool, it doesn’t make sense to just focus singlemindedly on improving one parameter.  In my mind I had equated more length, with more power and therefore more speed.  Today’s results mean that I should have to be very careful to measure the change in boat speed with technique changes iin addition to just using the oarlock to provide data on the stroke mechanics.

 

April 16 to May 4 – Hectic

Tuesday – April 16 – L4 session – Aborted after 20 minutes.

Just not feeling it.  I had an early meeting and not a lot of time, but mostly I was just tired.

Wed – April 12 – 75′ Steady State OTW

I think it was a nice row.  It was a long time ago, so I’m not sure.

        Workout Summary - media/20190418-1830420o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13921|73:53.0|02:39.2|127.8|18.4|151.7|164.0|10.2
W-|12179|62:00.0|02:32.8|136.4|18.0|154.1|163.0|10.9
R-|01751|11:53.0|03:23.8|083.5|20.3|139.1|163.0|10.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00344|01:38.4|02:23.1|141.1|18.2|139.5|145.0|11.5
02|02883|13:44.9|02:23.1|142.2|18.8|152.3|157.0|11.2
03|02848|15:02.3|02:38.4|136.2|17.6|154.3|160.0|10.7
04|02061|10:14.3|02:29.1|137.5|17.4|153.6|159.0|11.6
05|00621|02:55.1|02:20.9|150.0|18.1|156.1|162.0|11.7
06|01413|07:39.1|02:42.5|127.8|17.7|154.7|160.0|10.4
07|01229|06:37.4|02:41.6|127.6|17.6|158.5|160.0|10.5
08|00342|01:50.5|02:41.7|141.5|19.0|154.5|159.0|09.7
09|00438|02:18.8|02:38.3|126.1|19.9|158.8|163.0|09.5

Screen Shot 2019-05-04 at 9.03.59 PM

Then I was in meetings from 9am to 8pm.

Thursday – April 18 – L3 10K push

I didn’t get a lot of sleep and I had an early meeting.  So, instead of OTW, I setup to do a 10K L3 on the erg in the fitness center at work.  I guess my head is just not in it right now.

I failed at the halfway point and basically took a couple of thousand meters off, then worked hard in the last 2.5K.

        Workout Summary - media/Import_37936047.csv.gz
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:31.0|01:58.6|209.5|22.7|153.3|178.0|11.2
W-|10000|39:31.0|01:58.6|209.5|22.7|153.3|178.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|178.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:59.8|01:59.9|196.6|22.3|122.7|136.0|11.2
01|01000|03:59.8|01:59.9|201.0|21.2|141.7|144.0|11.8
02|01000|03:57.2|01:58.6|207.6|21.6|149.2|154.0|11.7
03|01000|03:54.2|01:57.1|215.8|22.3|156.1|160.0|11.5
04|01000|03:54.2|01:57.1|215.2|22.1|161.0|162.0|11.6
05|01000|04:14.4|02:07.2|178.5|23.3|150.6|164.0|10.1
06|01000|03:59.6|01:59.8|201.4|23.1|154.8|159.0|10.9
07|01000|04:01.6|02:00.8|201.8|22.2|157.7|163.0|11.2
08|01000|03:49.2|01:54.6|229.4|23.8|167.2|172.0|11.0
09|01000|03:41.4|01:50.7|254.1|25.2|174.2|178.0|10.7

Friday – April 19 – No Training

I was out late at a business dinner and had a 8am meeting.  I decided to sleep instead of trying to get up at 5.

Saturday – April 20 – 4 x 20’/2′ L4 on Slides

Still love rowing on slides!  Especially the long slow stuff.  This was a great, relaxing session.  Good way to clear my head after a long week of reviews.  The last 30 minutes or so pushed a bit above the target aerobic zone, but there is zero risk of overtraining right now!

Sunday – April 21 – 10K L3

I was tired of failing on sessions, and I wanted to just pull a good consistent piece without any dropped strokes or other lameness.

Mission accomplished.  Good hard finish too.

        Workout Summary - media/63841bce186c4b73_37970283.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|38:54.0|01:56.7|218.3|25.1|161.0|183.0|10.2
W-|10000|38:54.0|01:56.7|218.3|25.1|161.0|183.0|10.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:00.8|02:00.4|205.6|25.8|123.7|145.0|09.7
01|01000|03:54.2|01:57.1|215.6|23.8|148.6|152.0|10.8
02|01000|03:52.7|01:56.4|219.7|24.4|155.2|158.0|10.6
03|01000|03:53.1|01:56.5|218.2|24.1|159.3|161.0|10.7
04|01000|03:52.7|01:56.4|219.8|24.8|163.1|165.0|10.4
05|01000|03:52.9|01:56.5|219.2|25.0|166.1|168.0|10.3
06|01000|03:53.9|01:56.9|216.4|25.1|168.9|170.0|10.2
07|01000|03:53.0|01:56.5|218.7|25.4|172.1|174.0|10.1
08|01000|03:53.5|01:56.7|217.2|25.8|175.0|177.0|10.0
09|01000|03:48.0|01:54.0|233.1|27.4|179.4|183.0|09.6

Monday – April 22 – Steady State

There was a little wind, but I was rowing really well.  Just a great session.  I was working on trying to avoid washing out and taping down cleanly.

        Workout Summary - media/20190427-2356270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14002|74:56.0|02:40.6|129.8|18.7|142.2|163.0|10.0
W-|12783|63:52.0|02:29.9|139.2|18.2|145.8|162.0|11.0
R-|01228|11:04.0|04:30.5|075.7|21.5|121.3|162.0|10.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00137|00:39.5|02:24.3|163.0|18.0|120.0|124.0|11.6
02|00376|01:46.0|02:21.0|135.9|18.7|128.1|139.0|11.4
03|02913|13:57.9|02:23.8|138.2|17.9|143.2|149.0|11.7
04|02841|14:51.6|02:36.9|135.1|17.4|144.2|151.0|11.0
05|02847|13:37.5|02:23.6|140.6|18.1|148.3|155.0|11.5
06|02908|15:09.2|02:36.3|138.8|18.4|149.6|157.0|10.4
07|00346|01:47.2|02:35.0|145.6|20.7|147.5|155.0|09.3
08|00075|00:24.2|02:41.1|115.4|22.4|148.8|151.0|08.3
09|00341|01:39.5|02:26.1|170.9|22.2|154.2|162.0|09.3

Tuesday – April 23 – No training

Slept in.  It was raining like crazy

Wednesday – April 24 – 75′ Steady State OTW

I arrived at the river on Wednesday morning and this is what I saw.

2019-04-24 06.23.442019-04-24 06.23.53

Yep, That’s the dock under water.  I guess it was a lot of rain on Tuesday!  So, I took off my socks, and waded my boat out to the end of the float and went for a row.

There was a ton of debris in the river.  I ran into a submerged branch, but luckily not hard enough to rip off my fin.  I also just avoided a floating stump, and saw lots of other stuff.  My head was on a swivel.

But again, I felt nice and fast at first.  Turns out I had a nice gentle tail wind.  It was a lot slower going upstream.

    Workout Summary - media/20190427-2355420o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14011|76:33.0|02:43.9|128.9|19.9|148.4|171.0|09.2
W-|13090|65:49.0|02:30.9|139.4|19.2|151.7|171.0|10.4
R-|00929|10:43.0|05:46.6|064.3|24.0|128.5|171.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00885|04:12.2|02:22.5|138.2|18.5|131.6|147.0|11.3
02|02830|13:01.9|02:18.1|138.3|19.8|148.2|160.0|11.0
03|02836|15:23.0|02:42.7|137.5|18.3|151.7|162.0|10.1
04|02855|13:20.4|02:20.2|138.7|18.8|155.8|163.0|11.4
05|02904|15:55.1|02:44.4|135.5|18.8|155.2|162.0|09.7
06|00344|01:47.4|02:35.9|157.5|22.3|152.0|165.0|08.6
07|00063|00:21.5|02:49.8|161.8|25.4|160.1|163.0|07.0
08|00371|01:48.1|02:25.6|185.1|25.4|160.7|171.0|08.1

Thursday – April 24 – 75′ Steady State OTW

More wading through the flood.  More steady state, working on balance and the release.  EmPower Oarlock decided to not work.  A bit slower today.  Everything felt a bit heavy.

 

        Workout Summary - media/20190427-2025470o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13938|76:15.0|02:44.1|000.0|18.8|148.5|163.0|09.7
W-|12610|64:13.0|02:32.8|000.0|18.2|152.5|163.0|10.8
R-|01336|12:03.0|04:30.7|000.0|21.9|126.8|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00371|01:43.1|02:19.1|000.0|18.0|130.5|137.0|12.0
02|02901|13:31.1|02:19.8|000.0|18.0|146.6|156.0|11.9
03|02792|15:08.3|02:42.7|000.0|17.7|151.8|159.0|10.4
04|02844|13:32.7|02:22.9|000.0|18.4|156.0|163.0|11.4
05|02951|16:11.1|02:44.5|000.0|18.1|157.8|163.0|10.1
06|00342|01:54.8|02:47.6|000.0|18.8|150.3|156.0|09.5
07|00409|02:12.2|02:41.7|000.0|20.8|152.0|161.0|08.9

Friday – 10 x 1’/1′ L1 Static Erg

Another present from our friend Eric Murray.

Started with a Fletcher warmup and really pushed it hard.

Then the main event.

2019-04-26 07.43.042019-04-26 07.43.10

That was remarkably tough.  I was so not recovered in the last three intervals.

Saturday – April 27 – L4 4 x 20′ / 2′ on slides

Hectic weekend, getting ready for a trip out to St Louis.  Had a nice relaxing L4 down in the basement.

Sunday – April 28 – Aborted L3 Session

We were taking off for St. Louis in the afternoon, but I thought I would sneak in a quick 10K.  I made it 500m and gave up.  Then I felt bad and started again.  This time I made it 1500m and gave up.  I just walked away.  I never do that.

Monday – April 29 – 30′ inclined march

In St. Louis for my daughter’s PhD defense.  I bopped down to the fitness center for a quick session before the festivities began.  Nothing special.  Just trying to keep things ticking over.

bokeh_plot - 2019-05-04T220454.260

Heart rate recorded on the apple watch, sent to RunGap, then to strava, then to rowsandall.  Seamless! 😉

The PhD defense was astoundingly good.  I am a very proud father and my daughter is a doctor!

Tuesday – April 30 – 30′ Inclined march

Same deal.  quick session just to break a sweat before our flight home.

bokeh_plot - 2019-05-04T220841.517

Wednesday – May – 3 x 20′ L4 on slides

I had a dermatologist appointment in  the morning.  I was inspected all over and it appears that I don’t have skin cancer.  I do have a bit of eczema on my face, but that is not a big deal.  After the appointment, I dashed home and did a easy session before heading to the airport.

Then I showered and hit the road.  I flew to Miami and then to Costa Rica.  I was visiting our office down there.  I arrived around 7pm local time and I was dead tired.  I was asleep by 10.

Thursday – May 2 – 30′ minute inclined march

More of the same ticking over.  Lower HR than in St. Louis

bokeh_plot - 2019-05-04T221452.485

Then I headed to the office.  Tours and meetings went from 8:30am to 7pm.  Then we had a reception in the evening for an employee who was one of our first employees in the office, who had decided to move on.  I got to bed around 11 and needed to be up at 4:30am to catch my flight.

Friday – 3 May – No training

I caught a 7am flight out of Costa Rica, and arrived home around 7pm.  My wife and I had some dinner and hopped in the car to drive down to the cape.

Saturday – 4 May – 18K coastal row in Wellfleet.

It was a cool (about 50F) and cloudy day today, but the wind was quite light.  I was excited to do my first coastal row of the season.  I wanted to do a long and easy tour of the harbor.  The first 2/3 was just like that, but the end was a bit tough.

Screen Shot 2019-05-04 at 10.20.16 PM.png

I launched from the loagy bay beach and rowed up to Wellfleet Harbor.  The water was nice and flat and the breeze was behind me.  It was nearly high tide so there wasn’t much current that I noticed.  I rounded the breakwater at the harbor entrance and rowed around the town pier and up into the area of the boat slips.  I stopped for a drink and got ready for part 2.

I rowed back out of the harbor a headed west all the way across to the harbor at the north end of Great Island.  I rowed around the outside edge of the harbor and admired the shore birds.

As I rowed out of the sheltered harbor, I noticed that the wind had picked up a bit and since it was from the east, there was quite a bit of chop.  I headed close to due south and had the chop on my beam.  I had a fair amount of trouble holding the course and my left hand really blistered up as I was using almost constant starboard pressure to keep my bow from getting blow to the west.  I decided to row 2km south and then turn east for home.

The last bit going east was the hardest.  I was rowing straight into the easterly breeze and the tide was flowing out against me.  My splits slowed way down at the same effort I had been putting in all along.  As I approached the island, the chop calmed down quite a bit.  But I was pretty worn out after an hour and forty minutes of reasonably hard rowing.

It was a glorious row!  My hands are destroyed, but that’s OK.  I am so glad to be back out on the ocean.  The time passed so quickly, even when it was tougher rowing.  I just had a blast.

Tomorrow:  Maybe another coastal row, maybe an erg session.  It will depend on the schedule and how my hands feel.

 

 

3 x (6 x 40″/20″)/4′ – More L1 fun thanks to Mr. Murray

Time to get back into the training routine.  The basic plan remains the same.  A variation of the Wolverine Plan.

The outlines of the my variation of the plan:

  • 6 total sessions a week
  • 3 L4 sessions working on technique and aerobic fitness
  • 1 L1 Session (Short Intervals)
  • 1 L2 Session (Long Intervals)
  • 1 L3 session (Hard Distance or intervals with short rests)

At the same time, I am following with some interest the training sessions that Eric Murray is putting out on YouTube.  A couple of weeks ago, on 26 March,  I did another sprinty session which was quite hard, but a good change of pace.  Yesterday, I watched a workout that he uploaded last week, and from the way he was describing it (“Ooo, you guys are gonna hate me for this one”), I found it almost irresistible.

Here’s the link

The description of the workout is on the white board in the background.  (Mr. Murray is in the middle of the first set of six in the foreground.

Screen Shot 2019-04-15 at 1.21.13 PM.png

The part of the board behind the chain is saying 2 / 4 splits from race pace.  If I were to guess my 2k pace right now, it would be around 1:45.  So, my target for this should be 1:41 to 1:43.

I started with a 20 minute warmup.

Whew, that was tough.  I was left wondering how well the main session would go.  Then I programmed the complex interval set into the PM5 and set off.  I got very ambitious and aimed at 1:39 instead of 1:41, and I paid dearly for it.

By the fourth interval, I was fried and paddled it out after about 20 seconds.  Then after a more sedate 5th interval, I discovered that I had misprogrammed the PM5.  I was looking at a 4 minute rest when I should have seen a 20 second rest.

I pulled the plug and programmed it up again, hopefully correctly.  This time, I started at a more reasonable pace, but I still fought demons in each set after the 3rd 40 second burst.  I slowed down, but never gave up.

This session was hard!

End result 1:42.2.  Basically 3 splits below where I think my 2k is!

So, this turned out to be a bit different from a classic L1 workout.  In those terms it is basically like a 3 – 4 minute pieces with 4 minute rests, but because you break up the 4 minutes into 40 second chunks, you can push the pace faster.

Tomorrow:  Either an L4 session on the erg, or a steady state session on the water.  The weather looks a bit iffy.  Winds from the West at 18-20mph.  I’ll decide in the morning.

 

3/29 – 4/8 : Oh my back!

Friday – 3/29 – 4 x 1500/random rests:

I had a great row on Thursday 3/28.  I was planning on heading out to Lake Quinsigamond to demonstrate Quiske, and hopefully go for a row.

As it turned out, I didn’t get out on the water.  But, I was working at home, so I could try the experiment that I wanted to do on the erg.

I have been corresponding with the developer of PainSled.  I really like the painSled app.  It is simple and generally pretty reliable, but recently, it seems to be dropping strokes.  The app eventually catches up, but the missing strokes mean that summaries and plots look ugly.

The developer thought that the setup that I was using might be causing the problems.

foo

So, I designed an experiment to test the theory.  The experiment had 6 parts.  I would row 1500 meter pieces.

  1. Playing music (spotify streaming using wireless earbuds), stroke scope enabled
  2. Playing music (spotify streaming using wireless earbuds), stroke scope disabled
  3. No music, earbuds disconnected, stroke scope enabled
  4. No music, earbuds disconnected, stroke scope disabled
  5. ergdata, no music, no earbuds
  6. playing music, BT earbuds

The experiment design was better than the execution.  I had a number of interruptions, but despite that, I got some pretty compelling data.

I reviewed the raw exports from painsled.  Painsled provides a column with stroke count data, so simply by looking for data records where the stroke count increments by more than 1.  Here is a snippet from the spreadsheet which calculates the missing strokes.  Notice the line 3 from the bottom where it missed 14 strokes!

foo.png

The ergdata log file was a bit more challenging to analyze.  It does not log the stroke count.  So, for this one, I used the distance column.  For this workout, my distance per stroke should be between 10 and 15 meters.

foo

You can see all the strokes are in the right range, except for one.  I had an interruption in the middle of this piece.  Notice the time jumps from 89.6 sec to 338 sec.  I needed to go deal with a tradesman who was fixing our garage door.  The fan spun down clicking up some additional meters.  Otherwise, there were no missing strokes.

So, here is the summary of the results.

foo.png

So, I got a good workout, and I think I showed with reasonable certainty that the problems are not related to other stuff connected to the phone.

Before I worked out I noticed that my back was a little stiff.  In the hours after my workout, my back got progressively tighter and sorer.  The symptoms were exactly the same as the late summer of 2017.  I had bilateral pain, very low on my back, and it hurt most when changing positions.  For example, standing up hurt like hell.  It also was impossible to bend over and lift my leg to, say, put on my pants without bracing with one hand.

At that time, I was diagnosed with some minor osteo-arthritis in my SI joints which were exacerbated by some nasty adhesions and imbalances in the muscles of my hips and thighs.

By Friday night, I was hobbling around like 90 year old man.  My amateur treatment plan was.

  • Rest and ibuprofen for a few days
  • Stretching and foam rolling, with light non-rowing aerobic training
  • When I was reasonably pain free, start back rowing, avoiding intense pieces for a week or so.

Saturday – 3/30 – No training

My wife and I went down to the cape and had a nice day just hanging out.  The highlight of the day was making some tasty Fajitas.  Back still mighty sore!

Sunday – 3/31 – No Training

We headed home late in the afternoon.  Back getting a little looser, but it still hurt a lot.

Monday – 4/1 – No Training

One more day of rest.  Improving daily.

Tuesday – 4/2 – 20 minute treadmill, 10 minute bike

stretches, foam rolling, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

10 minutes stationary bike, level 14, rolling hills

Wednesday – 4/3 – 20 minutes treadmill, 20 minutes bike

stretches, foam rolling, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

20 minutes stationary bike, level 14, rolling hills

Thursday – 4/4 – No Training

I had to drop my car off at the shop and didn’t have a window to train.

Friday – 4/5 – 20 minutes treadmill, 20 minute row

stretches, foam rollings, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

20 minutes on the rower.  Heart rate quite high as one might expect.  Back felt fine before and after.

Saturday – 3 x 20’/2′ on slides

More experimentation with painsled.  I was wondering if the problem was being caused by the painsled app trying to find a BLE HR monitor and not succeeding.  So I decided to try disabling that.  It didn’t make a difference.  But on the plus side, my back held up great!

Sunday – 4/7 – 3 x 20’/2′ on slides

Same workout as Saturday.  I was a little more tired and that caused a higher heart rate.  The back is still feeling good.

I headed to the airport around 6pm to catch a 8pm flight to Europe.

Monday – 4/8 – No Training

I arrived around noon and was at my hotel at 1pm.  I needed to be in the office by 2:30, no time for a workout.

 

 

3/24 – 3/28: Back on the Water!

Sunday – 3/24 – 3 x 20′ / 2′

On slides, in my basement.  It felt so easy that I ramped up the stroke counts in each section.  Looks like something is behaving badly between PM5 and painsled, there a lot of dropped strokes.

But look at nice low heart rate!

Monday – 3/25 – On the water!  Just rowing

I rowed down to the dam, and then turned around and did the impeller cal so I could switch over the speedcoach to use that.  (The gps data seemed to go a little nutty during that)

Then I rowed back and went way up into the cove.  When I turned around, I saw a guy I know in his back yard chasing away the geese with a homemade slingshot!  I stopped for a chat.  He keeps a bunch of shells in his back yard and last fall, a tree destroyed 3 of them.  Then I rowed about halfway back to the dam.  When I came out of the s-turn, I ran into the headwind.  It wasn’t so bad, but it seemed like a lot of work at the time, so I turned around a rowed home.

Screen Shot 2019-03-28 at 5.48.18 PM

As I expected my form was sloppy and my pace was slow, but I was so happy to be back on the water.

Tuesday – 3/26 – The Murray Sprint workout

I don’t know if anyone is following Eric Murray on YouTube, but I have to say it’s pretty amazing.  He is posting a new workout almost every day and the videos are great!  He describes the workout and then he does the full session on camera.  How often do you get to see a former gold medalist training in his sport!  It’s awesome to see him laying down these incredible splits.  It’s also fantastic to see him in a pretty ruined state at the end of session.  This workout is a great example of both.  It’s a sprinting workout and if I cued it right, you should be right at the end of the last 2 minute race pace interval.  He put a fair amount of work into it!

I was pressed for time on Tuesday, but I wanted to get a hard session in.  I decided to give his workout a try.  The workout as designed was

  • 1′ @ 30 / 1′ rest
  • 2′ @ 30 / 2′ rest
  • 1′ @ 32 / 1′ rest
  • 2′ @ 32 / 2′ rest
  • 1′ @ 34 / 1′ rest
  • 2′ @ 34 / 2′ rest
  • 1′ @ 36 / 1′ rest
  • 2′ @ 36 / 2′ rest

As a feeble old master rower, I scaled back the rate to 32 to match my most likely 2k race rate for the last segments.

I did a quick 2k warm up.

Then I started up with my 26 spm intervals.  I settled on a pace of 1:46ish, then for each interval, I tried to pull down the pace by 2 seconds.  I held on OK until the last interval, but I couldn’t hold the target 1:40 pace and needed to back off a smidge.  I also wasn’t able to keep the rate up at 32.  I kept falling back to 31 or even 30, just because I guess I haven’t practiced these rates much.

I was sweating for 30  minutes after I finished.  This workout was hard!

Wednesday – 3/27 – 3 x 20’/2′

Done at work on a static erg.

Heart rate really high. really tired.  I backed off to the easiest stroke counts and just piled up some slow mo meters.

Thursday – 3/28 – 4 x 2k / 5′ OTW!

It is still cold, about 28F when I launched this morning, but it was clear and sunny.  There was just a little bit of wind and the water was nice a flat.  I have decided to try to stick to a basic training plan on the water alternating hard and easy sessions and following the WP template for three types of hard workouts.  Today, it was time for an L2 and the 4x2k is definitely the classic!

I also set myself up to use Quiske today.  That was really interesting to look at when I was getting tired at the end of each interval and I would start going much deeper at the catch.

I rowed out to the little island at the start of the 2k stretch (with the s-turn in the middle).  I marked on the map below with the green lines.  And set out.  I decided to start at 24 spm, since I’m rusty, and then let the rate rise if I felt inspired to do that later.

Screen Shot 2019-03-28 at 6.16.11 PM.png

That was suitably hard work.  Tomorrow morning I’m heading out to Lake Quinsigamond to show a high school coach how to get Quiske setup.  Hopefully I can get in a row as well.

 

3/18 – 3/23: A week in China

Monday – 3/18: No Training

My Birthday.  I got up at 5:15 to catch a 8am flight from Boston to Newark.  Then a flight from Newark to Shanghai.  Might be the least enjoyable way to spend a birthday.  The most entertaining thing about my birthday was almost flying over the north pole.

Screen Shot 2019-03-24 at 11.34.30 AM

Our highest latitude was 82.39deg, which put us about 525 miles from the north pole.

The direction of travel also meant that this was my shortest birthday ever.  By my estimate, since we were flying east, my birthday was about 18 hours long when I crossed over the time zone into Tuesday.

So, that’ my excuse for not training.  The day was too short.

Tuesday – 19 March: No Training

I arrived in Shanghai at 2pm on Tuesday afternoon.  I went to the hotel, took a nap for an hour, and then went to dinner.

Wednesday – 20 March: 3 x 20’/2′ L4 – Static

I love this Hotel!  They have good restaurants.  It is adjacent to a mall.  You can walk to the exhibition site where the conference was, and since they have a microbrewery, they leave a couple of personalized beers for you in your room.

2019-03-21 07.20.03

Most importantly they have an amazing fitness center, complete with two rowing machines.  Unfortunately, they have neglected the maintenance on the rowing machines since I was last at the hotel.  One of the machines had chain slip, that’s where the chain slips over a couple of teeth on the gear during some pulls.  And both machines had a drag factor under 90 with the damper at 10, they must have been really dirty inside the fan assembly.

The erg with chain slip was unusable, but the other one was perfectly fine.  I just had to get used to rowing with extremely low drag.  I think it was probably good for a change.  I found it a bit more work to hit my splits at such lower drag, but it was doable.

I knew the hotel had the rowing machines, so I even brought my luxurious butt pad!

I was working with a PM4, so no fancy stroke data, but thanks to the apple watch, I get HR data.  Thanks to RunGap, that data can get to Strava.  And thanks to rowsandall, I can import that data.

bokeh_plot - 2019-03-24T115739.065.png

2019-03-21 06.40.50

Thursday – 8 x 500 / 3’30” L1 – Static

I was not sure how well an L1 workout would go with such a low drag factor, add in jet lag and a few drinks the night before and you have a recipe for underperformance.  I set a conservative 1:43 target and off I went.

I started with a 2000m warmup.  It was a challenge to get down below 1:40 in the bursts.

The actual 8×500 was pretty fun.  The first 20 strokes are always fun.  The next 10 start to bite.  Then you have only about 22 strokes to the finish.

The apple watch struggled a bit more with the higher stroke rates

bokeh_plot - 2019-03-24T120622.485

2019-03-21 06.40.19

I was happy with the last rep.

Friday – March 22: 3 x 20’/2′ L4 – static

More of the same.  Higher HR than I like to see, but not a big deal.

bokeh_plot - 2019-03-24T121140.349

2019-03-22 07.09.53

Saturday – March 23: 5 x 1500’/5′ L2 – Static

He’s quick summary of my Friday night.

2019-03-22 23.52.53

There were four of us, and it was all in support of a good cause.

I felt a little dehydrated on Saturday morning, but after a bottle of water, none the worse for wear.  The schedule demanded an L2 workout, but between my less than stellar nutrition plan, and the slickest erg in the east, I wasn’t sure how well it would go.  I opted for the 5×1500, since it’s the easiest of the L2s.  I took the first 1500 rep as a warmup and added some more warmup strokes in the 5 minute rest after that.

I decided anything faster than 1:55 would do.  Getting into the first rep, I felt like I could go a bit faster, so I did.  I ended up with an average pace of 1:49.5, which I was delighted with.

bokeh_plot - 2019-03-24T121907.025

2019-03-23 07.15.04

After my workout, I enjoyed a heart breakfast and headed off to the airport.  At noon, I flew to Narita, and then caught the direct from there to Boston, arriving at 6pm local time.

That might be my best set of on the road training sessions.

Later today:  3 or 4 x 20′ L4

Tomorrow:  Hopefully my first OTW session of the season.

 

3/13 – 3/14: Nine days straight!

Today was the ninth day in a row that I have trained on the erg.  I think it’s my longest streak in a pretty long time and it’s making me pretty happy.  I’ve got 3 more days before I head off to China, so I’ll be trying to keep the streak alive.

I am actually a big believer in the general rule of taking a rest day every 6 days, but I had a couple of rest days before this streak and I will have a lot of trouble fitting sessions around my work in China, so I am OK with pushing it a bit.

Wednesday – 3/13 – 3 x 20’/2′ L4 (static)

Bread and butter.  Felt kind of hard.  I was actually having a bit of trouble rowing lightly enough at r16 to get down to 160W.   I think that helped overcook the session.  Still it was pretty enjoyable.

       Workout Summary - media/20190313-1245450o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15047|66:00.0|02:11.6|169.0|17.2|146.1|168.0|13.3
W-|14441|60:00.0|02:04.6|181.4|17.3|146.5|167.0|13.9
R-|00613|06:00.0|04:53.6|044.5|16.0|142.1|167.0|09.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02398|10:00.0|02:05.1|178.1|16.8|131.2|145.0|14.3
01|02405|10:00.0|02:04.8|180.3|17.3|144.0|147.0|13.9
02|02389|10:00.0|02:05.6|177.9|16.8|142.9|150.0|14.2
03|02412|10:00.0|02:04.4|182.1|17.4|152.5|157.0|13.8
04|02407|10:00.0|02:04.6|183.4|17.4|150.9|160.0|13.9
05|02430|10:00.0|02:03.5|186.9|18.1|157.3|167.0|13.4

 

Thursday – 3/14 – 4 x 2000 / 5′ L2 (static)

I felt pretty worried going into this session.  I have a reasonable history of L2 sessions now, so I had a good idea of achievable pace, but I knew it was going to have to be willing to endure some discomfort to hit the target.

My history.

  • 1 Feb – Waterfall – 1:52.4 (static)
  • 9 Feb – 4 x 2k – 1:51.6 (slides)
  • 15 Feb – 5 x 1500 – 1:49.2 (static)
  • 9 March – Waterfall – 1:51.1 (slides)

So, my target for today should have been 1:51, but I wanted to shoot for 1:50.  It’s such a nice number.

I programmed the PM for 2k reps and 5 minute rests.  I did the first rep as a warmup.

Isn’t that the prettiest thing?  Nice warmup.  I extended the last burst to about 60 strokes, which got me a bit sweatier and I think that helped.

The first rep was a breeze.  I am noticing that my watts per stroke is going up a bit, must be all those L4s.  Here is a comparison of 4 L2 workouts.  I have 2 waterfalls, a 5 x 1500 and todays 4x2k.  Notice the way that my power per stroke was fading in later reps in the other three workouts, but today (purple) was a much steadier performance.

bokeh_plot (78)

In terms of intensity, I think it was right in the zone.  I passed 95% of HRR max right at the end of the last interval.  I guess I could have pushed a little bit harder, but it felt great to be in control through the whole session/

Average pace 1:49.7 for the 4 work reps.  Yes!  That makes me happy.

Tomorrow:  3 x 20’/2′ L4

 

 

Cherishing routine – 3/10 to 3/12

I got back from California last Tuesday night and since then, I’ve trained every day.  It’s been so nice being able to go to bed at an OK time, drive to work, get my session in and then do my job.  I have to cherish this, because I’m heading out to China, next Monday morning.

Sunday – 3/10 – 15 x 3’/1′ L3 on slides

I worked hard in the waterfall session on Sunday, but I wanted to get in my 3rd “hard” workout of the week.  I felt like I didn’t have the fortitude to hold up in a long continuous piece like a 10K, so I opted for one of my favorite short interval/short rest sessions from the Wolverine Plan.  This workout tends to be bit faster than other L3 workouts, and it gets pretty intense in the last 5 reps, but having the 1 minute breaks makes it pretty manageable.  Even if you blow a rep, you have a chance for redemption coming right up.  So, I think it gives a similar physical training effect, but is a lot less taxing mentally.

I haven’t done enough middle distance work on slide to have a great idea about pacing, but I don’t like it when I do less than 800m per rep (1:52.5), so I used that as my goal.

I fell short of 800m on reps 11, 12, 13 and 14.  Average distance per rep was 806m.  Average pace was 1:51.7.

It was quite a workout.  Over 30 minutes in TR and a nice little touch of red at the end.

Monday – 11 March – 3 x 18’/2′ L4 (static)

My ass was dragging on Monday morning.  But, I was hoping to do a nice long 4 x 18′ session.  I ended up stopping after 3 reps because I was feeling pretty worn out.

       Workout Summary - media/20190311-1235390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13861|60:00.0|02:09.9|167.1|17.1|140.0|159.0|13.5
W-|12947|54:00.0|02:05.1|179.6|17.4|140.8|159.0|13.8
R-|00918|06:00.0|03:16.1|054.0|14.9|132.7|159.0|10.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01429|06:00.0|02:05.9|177.1|16.5|121.7|134.0|14.4
01|01444|06:00.0|02:04.6|180.9|17.6|136.9|140.0|13.7
02|01427|06:00.0|02:06.1|174.6|17.1|139.7|142.0|13.9
03|01433|06:00.0|02:05.6|180.2|17.2|132.9|146.0|13.9
04|01442|06:00.0|02:04.8|180.6|17.7|144.5|150.0|13.6
05|01442|06:00.0|02:04.8|180.6|17.6|147.8|151.0|13.6
06|01421|06:00.0|02:06.7|173.4|16.7|139.2|147.0|14.2
07|01442|06:00.0|02:04.9|180.0|17.7|148.8|155.0|13.6
08|01465|06:00.0|02:02.8|189.1|18.3|155.2|159.0|13.3

Tuesday – 12 March – Pyramid L1

I felt like I had been hit by a truck this morning when my alarm went off.  I barely dragged myself out of bed.  But today is L1 day and L1 day must be respected!

The schedule called for the pyramid.  Last time, I managed a 1:42 pace, so this time the goal was to try to hold 1:42 until the last two reps and then go faster.  It didn’t end up turning out that way.

I started with a 2k warmup.

I think I need a longer warmup.

Then it was time to program the session into the PM.  It made me think that Concept2 should offer a more expensive, fancier PM that would make this easier.  I would buy one in a heartbeat and get the gym to upgrade.  Actually, if they just added the ability to download programmable workouts from ergdata, that would work too.  It was a lot of button pressing.

Here’s how it went.

  • 250.  (1:41.2 split) Felt good, but I was a bit worried that it started to bite with about 10 strokes left.
  • 500 (1:41.3) Ooo.  That was a bit more work than I had hoped.
  • 750 (1:41.4) I struggled through the last 250.
  • 1000 (1:46.5).  I held a 1:41 split through the first 250m, and when it started to bite, I chickened out.  I wasn’t in distress yet, but my thighs were burning and my breathing was a bit ragged.  I was counting strokes, but I went out too hard and didn’t manage pace very well.  Anyway, I basically stopped rowing for about 2 seconds and then started up again.  By that time, the average split was around 1:55.  I held about a 1:45 pace and watched the average slowly come down.  Then with about 250m left to go I pushed harder.  Not my best work.
  • 750 (1:40.7).  I was kinda mad at myself, I didn’t want to blow another rep.  I rowed this one carefully through the first 500m and then emptied the tanks in the last 250.  I coasted into the last stroke feeling really gassed.
  • 500 (1:38.1).  Now we’re getting into “fun time”.  I consciously tried to rate up and hold the split under 1:40.  This was pretty much OK through 300m, but the last 200 were very close to the edge.
  • 250 (1:33.4).  All out.  I used to do this one well below 1:30.  Sucks to suck.

I need to harden up and stop bailing on reps like this.  It’s a bad habit.

 

Working hard – 2/28 to 3/9

Thursday – Feb 28 – Inclined march / recumbent cycle

30 minutes each

Treadmill on 15% grade.  3.2 mph

Screen Shot 2019-03-09 at 7.28.53 PM.png

Recumbent cycle.  Random on level 15.

Screen Shot 2019-03-09 at 7.30.20 PM

Friday – March 1 – 3 x 20′ / 2′ L4 on slides

I love doing these on slides.

       Workout Summary - media/20190301-1855360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15349|65:59.0|02:09.0|166.8|18.9|142.4|164.0|12.3
W-|14321|59:21.0|02:04.3|179.2|19.3|143.3|163.0|12.5
R-|01033|06:00.0|02:54.3|057.1|16.2|135.0|163.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02355|09:44.7|02:04.2|175.0|18.8|126.4|137.0|12.8
01|02302|09:36.7|02:05.3|178.0|19.0|140.1|145.0|12.6
02|02423|10:00.0|02:03.8|177.9|19.1|140.9|147.0|12.7
03|02407|10:00.0|02:04.6|180.6|19.5|151.0|156.0|12.3
04|02410|10:00.0|02:04.5|181.7|19.5|147.8|157.0|12.4
05|02423|10:00.0|02:03.8|181.8|19.5|153.3|163.0|12.4

Saturday – March 2 – 4 x 18 / 2′ L4 on Slides

Even more fun. 6′ ladders.  18/20/22.

       Workout Summary - media/20190302-2045370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18333|79:59.0|02:10.9|165.9|19.3|139.4|158.0|11.8
W-|17193|71:51.0|02:05.4|178.9|19.3|140.1|158.0|12.4
R-|01147|08:00.0|03:29.3|051.1|19.4|133.1|158.0|08.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01450|06:00.0|02:04.1|180.9|19.0|119.0|134.0|12.7
01|01422|06:00.0|02:06.6|180.9|19.2|133.1|140.0|12.3
02|01440|06:00.0|02:05.0|179.4|19.3|140.0|144.0|12.5
03|01432|06:00.0|02:05.7|179.1|19.4|130.8|141.0|12.3
04|01407|05:52.4|02:05.2|178.7|19.3|141.1|148.0|12.4
05|01470|06:07.6|02:05.0|178.8|19.4|145.3|151.0|12.3
06|01432|06:00.0|02:05.7|179.7|19.6|136.9|150.0|12.2
07|01437|06:00.0|02:05.2|178.3|19.4|146.5|150.0|12.4
08|01400|05:51.6|02:05.6|177.0|19.3|147.6|153.0|12.4
09|01429|06:00.0|02:05.9|177.5|19.3|139.1|151.0|12.3
10|01436|06:00.0|02:05.3|177.8|19.3|149.6|156.0|12.4
11|01436|06:00.0|02:05.3|178.3|19.5|152.0|158.0|12.3

Sunday – March 3 – No Training

I flew out to San Jose (again) for another customer meeting on Monday.

Monday – March 4 – Fitness Center

30 minutes inclined march.  Felt tired.  Needed to slow it to 2.8 mph (from 3.0) and HR was still quite high.

Screen Shot 2019-03-09 at 7.39.33 PM

Recumbent cycle.  random. level 15

Screen Shot 2019-03-09 at 7.40.45 PM

Tuesday – March 5 – No Training

I caught a flight at 6 am, got home around 7pm.

Wednesday – March 6 – 3 x 20′ / 2′ L4 (static)

Not as lovely as doing it on slide, but still pretty relaxed.

       Workout Summary - media/20190306-1345400o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15207|66:00.0|02:10.2|169.4|17.0|139.1|159.0|13.6
W-|14468|60:00.0|02:04.4|181.9|17.4|139.9|159.0|13.9
R-|00744|06:00.0|04:02.0|044.7|12.9|131.1|159.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02395|10:00.0|02:05.3|177.3|16.8|124.1|136.0|14.2
01|02404|10:00.0|02:04.8|180.4|17.1|138.6|142.0|14.1
02|02401|10:00.0|02:04.9|179.1|17.2|136.3|144.0|14.0
03|02419|10:00.0|02:04.0|184.0|17.6|147.8|153.0|13.7
04|02416|10:00.0|02:04.2|183.6|17.4|144.2|152.0|13.9
05|02433|10:00.0|02:03.3|187.3|18.2|148.4|159.0|13.4

Thursday – March 7 – 4 x 1000m / 5′ L1 (static)

Back to the real workouts.  Here’s my L1 History

  • 30 Jan – 4 x 1k – 1:47.7 (static)
  • 4 Feb – Pyramid – 1:42.0 (static)
  • 11 Feb – 8 x 500 – 1:39.7 (static)

So, there’s a 4 week gap in doing an L1 because of vacation and business travel.  That’s not very good.  So, what should I aim for on the 4x1k?  It’s the hardest of the L1 workouts, and I am usually slower on it.  I decided to aim for 1:45 and see if I could push it faster as I went.

I started with a 2k warmup.  Hitting sub-1:45 felt really good.  I was aiming at r28 and the strokes felt nice and light.

Then the fun began.

Boom!  I was thrilled.  Negative splits.  An average of 1:43.8 and a nice faster last.  I felt in control in every rep.  I got a bit of a lactate rush after  each interval, kind of a wave of nausea and shiver, but I felt OK after about a minute of the rest.  I walked around in a happy haze all day after this.

Friday – March 8 – 3 x 18′ / 2′ L4 (static)

A little pressed for time because I had an 8:30 meeting to get to.

6′ rate ladders. 16/18/20.

An absolute joy.

Saturday – March 9 – Waterfall L2 (slides)

My L2 History:

  • 1 Feb – Waterfall – 1:52.4 (static)
  • 9 Feb – 4 x 2k – 1:51.6 (slides)
  • 15 Feb – 5 x 1500 – 1:49.2 (static)

So another gap of almost a month.  Today, I was doing the waterfall on slides.  I decided to try for the ambitious target of 1:50.  The waterfall tends to be a bit slower than the 4 x 2k, and the slides tends to be slower than static for me, but I guess I was feeling a bit cocky after the 4x1k.  It didn’t go that great, but I’m getting ahead of myself.

The warmup.  2k with bursts at sub-1:50 trying to get the feel for 1:50 and r28 on slides.  It felt a bit heavy.

bokeh_plot (75).png

Then the main event.  I managed to hold the target split for the first rep, but it was massively hard.  I got about 500m into the second rep and I knew I was cooked.  I broke form for a stroke and retargetted at about 1:54 for a little bit to get back in control, then through the last 500m, I sped up a little.  The last rep was another struggle, but I managed to hold on to a 1:52 split and managed a tiny sprint at the end.  It was hard fought and it was not as fast as I wanted, but it was a good, tough session.

bokeh_plot (76)

Not horrible, I ended up with a 1:51.9 pace.  And every single rep ended with my HR above 95% of HRR.

Tomorrow:  I owe myself an L3.  I’ll see how I feel, and maybe I’ll do a 15×3’/1′

 

Life is about choices

I choose to focus on my career.

It is very important to me to continue to exercise.  I have found that having training goals and identifying competitions to test myself is the best way to stay motivated about maintaining a healthy lifestyle, but when I step back and look at priorities, there is no question where I need to put my energy.  I love my job and there are a lot of people that count on me to do it well.

At the same time, it makes no sense to focus on career to the exclusion of everything else.  I am better able to focus and I am more productive if I maintain a regular training schedule.  I think (with only circumstantial evidence) that being in good shape means that I can handle punishing travel schedules better.  And frankly, I am a more pleasant person to be around if I have had a tough workout sometime in the past 24 hours.

That whole soliloquy was motivated by the fact that I missed two days of training.  I did a nice L4 on Sunday, then flew out to California very early Monday, and had very early meetings on Tuesday.  I managed to work out this morning, but part of me feels like I’m slacking off.

Anyway, onto the details

Sunday – 24 Feb – 3 x 20′ / 2′ L4 on slides

I looooved this session.  I love rowing on slides.

Remarkably, this was exactly the same stroke sequence as Saturday and the Heart rate was a lot lower and it felt a lot easier.  Here’s Saturday’s HR pie.

       Workout Summary - media/20190224-1920360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15402|65:59.0|02:08.6|169.0|19.2|137.2|158.0|12.1
W-|14366|59:49.0|02:04.9|179.1|19.2|137.9|157.0|12.5
R-|01041|06:00.0|02:52.9|072.1|19.0|130.0|157.0|11.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02394|10:00.0|02:05.3|173.9|18.9|122.1|133.0|12.7
01|02390|10:00.0|02:05.5|177.3|19.0|133.2|137.0|12.5
02|02388|10:00.0|02:05.6|176.7|18.8|134.9|145.0|12.7
03|02363|09:49.5|02:04.8|180.5|19.4|147.3|154.0|12.4
04|02409|10:00.0|02:04.5|181.3|19.4|143.0|153.0|12.4
05|02422|10:00.0|02:03.8|184.8|19.9|147.2|157.0|12.2

Monday – 25 Feb – No training

Caught a 6:50 am flight to San Francisco, so I was up at 4:30.  After arriving, I went straight into meetings that continued to 7pm.  I was not in the mood to train after that, I went to bed by 9.

Tuesday – 26 Feb – No Training

I was staying down in San Jose, but I had an 8am appointment up in San Francisco, so I needed to be on the road by 6:15am to be sure to get there with the local traffic.  I made it with time to spare.  That lasted until around 1pm, then I drove back down to our offices in San Jose and worked until around 7pm.  Again, I was not very motivated to train by then.  I was asleep by 10.

Wednesday – 27 Feb – 30 minutes inclined march / 30 minutes recumbent bike

In the fitness center at the Doubletree.  Totally not motivated, but I dragged my ass to the gym.  HR was unnaturally high during the march.  The bike was easier.

Tomorrow – I have meeting starting at 6am local time.  I am hoping to get to the gym for a short workout.   I fly home tomorrow afternoon.