Saturday: 4 x 15 / 4′ (6’@5kp, 9’@mp)

May 27, 2017May 29, 20171 Comment

We got to bed late on Friday night, and I was feeling lazy on Saturday morning, so I postponed my maiden voyage of Kanangra to Sunday. The weather was going to be better as well. Instead, I went out to the lumber yard to get wood to build a proper boat rack, and then I built a proper boat rack.

Space for two coastal boats. The old broken Alden Star on top and the New Maas Aero on the bottom. I think I might swap that next weekend. Getting the boat off the bottom rack is a bit of a tricky maneuver.

Anyway, by about 6pm, I was ready for an erg session. Another session from the Marathon Plan.

4 x 15′ / 4′

6′ @ 5KP, 9′ @ MP

92.5%

(172)

So, for target powers, I wanted to kick it up a notch. Last week I did this with 9′ at 5kp and 6′ at mp, and this would obviously be easier at the same pace. That session was 235W and 201W. So today, I decided to aim at 250W and 203W.

So, I did it and it was hard!

Workout Summary - media/Import_29819180.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|17810|73:29.0|02:03.8|197.8|23.5|156.8|176.0|10.3
W-|15528|60:00.0|01:55.9|223.2|23.5|162.4|176.0|11.0
R-|02289|13:30.0|02:56.9|062.2|22.6|129.5|176.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01634|06:00.0|01:50.2|256.7|24.8|145.6|161.0|11.0
01|02263|09:00.0|01:59.3|204.1|21.4|155.3|161.0|11.8
02|01625|06:00.0|01:50.8|253.5|25.0|158.3|170.0|10.8
03|02259|09:00.0|01:59.5|203.0|22.0|164.1|170.0|11.4
04|01621|06:00.0|01:51.1|252.8|26.1|164.5|174.0|10.3
05|02253|09:00.0|01:59.8|202.3|22.7|168.7|174.0|11.0
06|01622|06:00.0|01:51.0|251.9|25.8|166.6|176.0|10.5
07|02251|09:00.0|01:59.9|202.1|22.8|171.0|176.0|11.0

Pleased with the steadiness of this effort, even when it got hard.

2 x 45’/4’30” (sub-mp)

May 25, 2017May 25, 2017Leave a comment

Weather: 55F, light rain, wind started about 2-5mph from the south and building to 5-10mph from the east by the time I finished.

Plan:

2 x 45′ / 4’30”

MP or slower

80.0%

(149)

Target power was ~160W, more important was the HR cap at 149.

I felt very tired this morning. The long and hard sessions on Tuesday and Wednesday have taken their toll. The marathon plan calls for 2 rest days a week, and I think you really need them. It’s a ton of volume in the heavy weeks.

So, I had limited aspirations in terms of how well or fast I would row. It was a good thing. My rowing was sloppy and slow. There was a bit of chop, but that did not entirely explain why my effective length was a good 5 degrees shorter today than yesterday.

In the end, between my inability to generate power, and the depressingly slow splits on the screen, I pushed a little bit beyond the HR limit. Not enough to ruin the training effect of the session, but I wish I could be more mature about it.

Doing 45 minute intervals involved a lot of turns. 2 in the first one and 3 in the second one. There was also a lot of twisty turny stuff at the beginning of the first and the end of the last interval. I tried to make the turns as quick as possible. I managed to keep all of them below a minute, except for the first one. I need to spend a little extra time to do some “masculine rearrangement”. Which turned out to be a bit of a challenge to do with one hand, in a sitting position. (Sorry, TMI, I know)

Workout Summary - media/20170525-152322-SpdCoach 2182533 20170525 0634amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18107|98:10.0|02:42.7|144.7|18.3|146.0|162.0|10.1
W-|17013|87:56.0|02:35.1|153.9|18.3|147.0|162.0|10.6
R-|01101|10:14.0|04:39.0|063.4|18.7|135.1|162.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03906|19:55.2|02:33.0|163.7|18.2|139.0|148.0|10.8 - #1
02|02833|14:27.0|02:33.0|157.2|18.2|145.9|156.0|10.8 - #1
03|01829|09:30.0|02:35.8|154.9|18.2|148.8|155.0|10.6 - #1
04|00427|02:13.8|02:36.7|167.6|18.2|137.4|149.0|10.5 - #2
05|02871|14:48.0|02:34.6|149.4|18.0|149.5|154.0|10.7 - #2
06|02009|10:31.8|02:37.3|152.0|18.7|150.7|156.0|10.2 - #2
07|03137|16:31.1|02:38.0|141.7|18.3|153.3|162.0|10.4 - #2

The summary here include all the weaker turning strokes. When I prune strokes with a WPS below 400J, the session avg was 161W, right on target.

The usual collection of metrics.

You can see me lightening up in terms of power and WPS in the second interval as I tried to stick to the cap. Finish and wash were much worse today than at 22 and 22 yesterday. I think part of that was rowing at 18 spm. Part of it was being really tired.

You can get a better idea of how bad my form was today by comparing it to other sessions.

stroke rate, lower than recent sessions.
Drive length a little bit shorter
Eff Drive Length shorter
Work per stroke, shockingly consistent
Finish. Terrible
Wash: a smidge worse
Catch: consistent
Slip: slightly worse (I suspect both slip and wash are strongly related to stroke rate)

Tomorrow: rest day (I need it) And I go pick up my new Maas Aero so I can try it out over the long weekend!

Side Note: Stravistix seems to agree that it’s time for a rest day! But on the plus, my fitness is definitely going in the right direction.

Wednesday: 3×30’/3′ (mp,10kp,mp) – A whole lotta rowing

May 24, 20172 Comments

Weather: Overcast, 55F, no wind, humid (The Dew Point was 54F!). Nearly perfect for rowing.

Plan:

3 x 30′ / 3′

MP, 10KP, MP

90.0%

(167)

OTW Power Targets:

MP: 155 to 165W
10KP: 180W to 190W

The main problem of this session is doing 30 minute intervals on a stretch of river that is about 15 minutes long. Each of the intervals had one or two turns in it. I tried to do these turns as quickly as I could. I was generally back to full pressure strokes within 40-50 seconds of my last stroke in the other direction. And the turn itself was reasonably aerobic (or stressful), so my HR stayed high through it. I tried to extend each of the 30 minute intervals to account for the time lost in the turns, but it seems I shaved a little time off of each of them, based on the collected data.

It was basically 3 complete laps of the river.

The first interval took me down to the damn and most of the way back. I paddled the 3 minute rest upstream and then turned about 500m from the start.

The second interval took me downstream. This interval was at higher stroke rate (22) and higher power. I turned at about 12 minutes, then rowed upstream for 14 minutes, turned again and finished the last 5 minutes or so going downstream again. I finished in the middle of the s-turn. I doubled back to before the s-turn during the rest and spun to go back downstream. The turns were hard to pull off when I was going faster and breathing harder.

The third interval took me down to the dam in about 9 minutes. Then I turned and rowed all the way back up past the boat house for another 20 minutes.

Workout Summary - media/20170524-145648-SpdCoach 2182533 20170524 0639amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18927|94:58.0|02:30.5|174.1|21.3|153.0|169.0|09.4
W-|18001|88:03.0|02:26.7|178.5|21.0|153.7|169.0|09.8
R-|00932|06:55.0|03:43.1|109.1|23.9|140.2|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03838|18:30.0|02:24.6|177.0|20.4|142.2|148.0|10.2
02|02290|11:30.0|02:30.7|167.9|19.9|148.3|152.0|10.0
03|02444|11:25.2|02:20.2|191.9|22.4|155.8|161.0|09.5
04|02545|12:15.0|02:24.4|188.6|22.6|162.7|169.0|09.2
05|00962|04:30.0|02:20.3|206.5|22.5|163.6|166.0|09.5
06|01784|08:40.2|02:25.8|171.1|20.1|152.5|158.0|10.2
07|04138|21:12.7|02:33.8|169.4|20.3|158.7|166.0|09.6

I think that I should decrease my OTW slack factor. Right now I have it at 15% and in today’s session, I was consistently above the band. The middle interval was 100% above 10kp, evenly split between 5kp and 2kp. The two mp intervals were similarly above the target zone. I think that today’s power should be in the middle of the zones.

Todays powers:

10kp : 191.9, 188.6,206.5 –> 192.8W (weighted avg)
mp : 177,167.9,171.1,169.4 –> 171.7W (weighted avg)

Changing my slack to 13% brings the 10kp roughly in line. I am still overachieving a bit on mp.

The power pie chart was generated with the 13% slack number.

Here’s a collection of stroke metric plots.

Power is noisy but pretty consistent through the session. Pace is all over the place.
Drive Length and Effective length is consistent over time and stroke rate

And here are box plot of my sessions so far this spring. I excluded all open water and technique sessions. The main thing that jumps out at me is how little change over time I have seen.

Tomorrow: On the water. Another long session. This one a bit easier.

2 x 45′ / 4’30”

MP or slower

80.0%

(149)

Power target: 160W to 170W.

Tuesday: 4 x 15’/4′ (9’@5kp,6’@mp)

May 23, 2017May 23, 2017Leave a comment

Monday: I felt very tired Sunday night and I decided that I would benefit from a rest day, so I took on. I slept in instead.

Tuesday: I was on my way to row. The sky was grey and it was cool and drizzly. I have gotten into the habit of stopping at a highway rest stop that is near where I launch to go to the bathroom. Before doing this routinely, I have had a number of sessions ruined by a urgent need to go to the bathroom. This morning was one of those mornings, I could just tell. I made an executive decision. I drove right past the boathouse and continued on to work. I would do the session on the erg instead in the fitness center at work.

This worked out just fine. I was able to go to the bathroom and then exercise with a clear conscience (and empty…).

The plan

4 – 15 minute intervals with 4 minute rests
Each interval
- 9 minutes at 5k power (225 to 240W)
- 6 minutes at marathon power (180-195W)
Heart rate limit at 172

It was another great workout. These rest days are kind of magic!

Compare this workout to the same one done at the end of January. The HR response today was crazy low. The first chart is power and you can see I used a higher Marathon Power, and even pushed the 5k power in the last rep.

Tomorrow is a monster session.

3 x 30′ / 3′

MP, 10KP, MP

90.0%

(167)

Hopefully, I can do this one on the water.

Power Targets: MP -> 155 to 165W, 10KP –> 180 to 190W
Adaptations. The first 30 minutes I will start right off the dock and it will take me down to the dam and halfway back to the start. Then I will paddle the rest of the way to the start of the good rowing section, then I will do down and back. Then a 3 minute paddle downstream, then back to the dam and back home. About 2 hours on the water.

15km around Wellfleet Harbor

May 21, 2017May 23, 20174 Comments

The weather was much nicer on Sunday morning. I headed out around 8:30 and launched just before nine.

The wind was from the ESE at 10-12mph with gusts to 15mph. This was enough to kick up seas around 1 foot once I was out toward the further out part of the row.

I was following the same “long row” course that I defined a couple of weeks ago.

I didn’t have enough time to do the whole course, so I cut off the 4.9km out and back. This turned out to be a wise move for a couple of reasons. First, it was getting pretty bumpy and I was a bit concerned about rowing into the wind and waves for 7km. Second, my boat broke when I was still about 3km away from my launching point.

Here is a video of the fateful event. The breakage occurs at 50 second in.

Prior to that I was having some fun in the waves. Here is a video of the last couple of minutes heading out to Billingsgate Island. The waves were getting a bit bigger and I was surfing down some of them. Then I turn and head back toward home. It was about 20 minutes later when I broke the backstay.

Here’s my overall course, from Google Earth.

I need to recheck the course. It looks like the initial 1.2km is wrong and the heading for the leg down to billingsgate Island is a bit off too. I was glad to see that my lines were much straighter from paying closer attention to the course. The stay parted just a little bit north of the buoy nearest the “0.5km/20deg” label.

I was also happy with the HR profile of this row. I wanted to try to maintain this as a UT2 row, because I will need to stick to that kind of a pace for a 3 to 4 hour event. In the summary plot you can see that I held the same heart rate both upwind and downwind. The pace was good, bnetween 2:40 and 3:00/500 until I turned into the wind and waves. Then it was a lot slower, as you can see in the next plot. Then around 1:17, the boat broke and I was limited to a slow paddle.

So, I had a blast during this row. I am bummed out about the boat, but to be honest, I was worrying that it wouldn’t be seaworthy for the race, given the kinds of conditions that can occur. I was also feeling quite vulnerable as I got into bigger seas far away from land. I bought the boat cheaply to find out if I like coastal rowing. I have decided that I really do. So, I think I will buy a proper boat that I can trust.

Saturday: 3 x 20′ / 1′ @ 180W

May 20, 2017May 22, 2017Leave a comment

Down on the cape. I was planning to go rowing but it was too windy. There were gusts above 30mph. But it was sunny and beautiful out, so I set up the erg on the deck and got to work.

Just an easy session to keep the blood flowing.

Friday: 75′ of steady state

May 19, 2017Leave a comment

weather: warm, around 70F and humid. light wind 5-7 mph from the WSW. This was a headwind heading up river.

Plan was 2 x 40′ / 4′ @ mp. MP is 155 to 170W OTW.

My river is not 40 minutes long, so I did this as all the way downstream, quick turn, all the way upstream. Then the rest, then repeat. I could get about 36 minutes in each rep this way. Close enough. This was supposed to be a HR capped session at 150. I changed my mind and tried to row to a 155 cap, which worked until almost the end.

Workout Summary - media/20170519-151239-SpdCoach 2182533 20170519 0633amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13837|71:44.0|02:35.5|153.4|18.9|152.6|163.0|10.2
W-|13591|69:47.0|02:34.1|155.3|18.8|152.6|163.0|10.3
R-|00249|01:56.0|03:53.5|084.3|19.6|150.5|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03991|18:55.8|02:22.3|169.7|19.0|145.8|156.0|11.1
01|02813|14:54.0|02:38.9|156.4|18.6|154.7|158.0|10.1
02|02846|13:58.8|02:27.4|153.9|18.5|153.5|158.0|11.0
03|03941|21:59.3|02:47.4|143.1|19.1|156.6|163.0|09.4

So, power was OK at the start, but by the third interval, I had to ease up to stay under the cap. I guess that means that the 15% “OTW Slack” derating is a bout right for me.

The paces for the speedcoach impeller are still a bit slow. Here’s the GPS pace.

Workout Summary - media/20170519-173116-87736o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14818|75:16.0|02:32.4|000.0|18.9|0.0|000.0|10.4
W-|14558|71:20.0|02:27.0|000.0|18.8|000.0|000.0|10.8
R-|00261|03:56.0|07:32.1|000.0|17.9|000.0|000.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04115|18:57.0|02:18.1|000.0|19.0|000.0|0.0|11.4
01|03023|15:13.8|02:31.1|000.0|18.6|000.0|0.0|10.7
02|02932|14:10.8|02:25.1|000.0|18.6|000.0|0.0|11.1
03|04488|22:59.0|02:33.6|000.0|19.0|000.0|0.0|10.3

4.2, 7.8, 2.3, and totally out of whack for the last interval. I’m sticking with the idea that the speedcoach is reading about 4 seconds slow.

A few stroke metrics

power versus pace. The bimodality is head wind versus tail wind.
pace and power versus distance. Shows the slow decline in power as I slowed down for the cap and a much more precipitous drop for the pace as the headwind increased.
Power and effective length versus distance. I tried hard to work on maintaining long strokes and just lighten the stroke pressure to slow down. This was very hard to do. you can see my stroke getting shorter at the end when I was trying to row with a long, but light stroke.

I’m off to the cape tonight. Hopefully, the weather will be good for a long row tomorrow.

Thursday: 4 x 20′ / 2′ (mp, 10kp, hmp, mp)

May 18, 20174 Comments

Wednesday: No training. Travelled out to Orange County for customer meetings and dinner.

Thursday: Visited Crossfit Anaerobic in Newport Beach. Very nice folks. I found an erg right by the big doors open to the outside so I had a nice cool breeze.

Plan: Marathon training session

4 x 20′ / 2′

MP, 10KP, HMP, MP

90.0%

(167)

Training powers are:

MP: 180-195W
HMP: 195-210W
10KP: 210-225W

Since this session is quite long, I planned to stay near the bottom of the ranges. Once I got into it, I raised that a bit because I felt pretty good.

Hard work, but not real distress and I even stayed just under the HR cap.

Finishing a hard workout per plan really boosts my mood.

Tomorrow: Steady State 2 x 40′ / 4′ @ MP Using my handy chart,

That would be 153 to 166W. I think I’ll aim at 170 and row to a HR cap at 150.

Tuesday: 4×15’/4′ (7′ @ 5KP, 8′ @ MP) Marathon Training OTW

May 17, 2017May 17, 20177 Comments

Weather: Lovely. Sunny. Temperature was around 60F. There was a moderate 5-10mph breeze from the WNW. This was a cross/tail wind heading down river and the cross/head wind going upriver. (But since I was going to row to power, that didn’t matter!)

Plan: This was the first time I would be doing one of the Fletcher Marathon Plan sessions on water. I figured I would need to be a little flexible to make it work.

4 x 15′ / 4′ rest
In each 15′ interval
- 7′ @ 5KP (which is 220 to 235W on the erg)
- 8′ @ MP (which is 180 to 195W)

As for adaptations.

I have about 3000m of river that I can row at high pressure. This takes me a little bit less than 15 minutes. I decided to keep the 7′ at 5KP and then just stop short of 8′ if I ran out of river. This would be more of problem downstream than upstream, both because of current and also the headwind.
Power: I decided to try to row to my erg power specs. I suspected that this would be really hard, and it was. After I rowed, I listened to a great podcast about rowing with power meters which said the average difference between erg and OTW powers was in the range of 13% to 16%. Interesting tidbit. If I had know that, the targets would have been substantially reduced.

Rate: I have somewhat arbitrarily decided to match rate to these powers as follows
- 5KP: 24-26
- 10KP: 22-24
- HMP: 20-22
- MP: 19-21

So, how’d did it go? It was a really tough, but awesome workout. I dug very deep to get it done and I definitely faded in the later reps, but I stayed focused and got it done. From a TRIMP perspective, it was the hardest workout I’ve done since the end of January (HR based TRIMP of 195)

Here’s the interval summary from rowsandall

Workout Summary - media/20170516-135626-SpdCoach 2182533 20170516 0639amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14847|77:09.0|02:35.9|169.6|21.9|159.7|177.0|08.8
W-|11373|53:49.0|02:22.0|194.5|22.6|167.7|177.0|09.4
R-|03482|23:20.0|03:21.1|093.3|19.1|137.4|177.0|07.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00005|00:00.0|00:00.0|087.0|17.0|085.0|85.0|00.0
01|01613|07:00.0|02:10.2|224.6|24.3|164.0|170.0|09.5 - 255-240W
02|01258|05:51.0|02:19.5|190.8|20.1|165.0|170.0|10.7 - 180-195W
03|01454|06:48.0|02:20.3|215.7|24.8|168.0|176.0|08.6
04|01371|07:00.0|02:33.2|170.4|20.4|169.4|176.0|09.6
05|01508|06:52.2|02:16.7|204.3|25.5|167.9|176.0|08.6
06|01356|06:22.2|02:21.0|178.5|20.1|169.4|176.0|10.6
07|01445|06:55.2|02:23.7|202.0|25.1|167.9|177.0|08.3
08|01364|07:01.2|02:34.3|168.3|20.2|169.7|177.0|09.6

So, I tried hard, but I couldn’t hit the erg based targets. But I was ahead of the 15% derated targets. For now, I will aim at the top end of the OTW target range.

I’m using the impeller on the speedcoach to try to avoid stream effects on the live pace display. I’ve tried to calibrate the impeller input, but based on a comparison of the speedcoach and GPS data today, I think my cal factor might be a bit slow.

Workout Summary - media/20170517-123357-87478o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15674|81:34.0|02:36.1|000.0|21.4|0.0|000.0|09.0
W-|11886|54:28.0|02:17.5|000.0|22.7|000.0|000.0|09.7
R-|03793|27:06.0|03:34.4|000.0|18.5|000.0|000.0|08.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01645|07:00.0|02:07.7|000.0|24.4|000.0|0.0|09.6
02|01325|06:00.0|02:15.8|000.0|20.2|000.0|0.0|11.0
03|01594|07:00.0|02:11.7|000.0|25.0|000.0|0.0|09.1
04|01478|07:18.0|02:28.2|000.0|20.5|000.0|0.0|09.9
05|01570|07:00.0|02:13.7|000.0|25.5|000.0|0.0|08.8
06|01314|06:10.2|02:20.9|000.0|20.2|000.0|0.0|10.5
07|01529|07:00.0|02:17.3|000.0|25.2|000.0|0.0|08.7
08|01431|07:00.0|02:26.7|000.0|20.2|000.0|0.0|10.1

I compared the paces.

So, based on this data, I think my impeller is reading about 4.5 seconds slow.

This row gave me a treasure trove of data to look at the state of my rowing technique. Here is a gallery of the plots that I did.

Power and pace vs stroke rate: pace is bimodal due to headwind. Power is not. Pretty wide spread because of the way I started faster and faded
Effective length vs stroke rate: Slightly longer at r24 than at r20. This is pretty consistent with what I’ve read in Kleshnev and other places
Wash: Wash got a little bit worse as I got more tired, but I think it is pretty good. I guess my finishes are in OK shape.
Slip: Lower slip values at r24. This is where the better length is coming from. I am attacking the catch with more enthusiasm at the higher stroke rate. Not sure if that is a good thing or a bad thing. I need to figure out if it is resulting in a more fficient generation of boat speed relative to the effort (power). That will be a longer term project.
Catch: consistent. A little degradation in the last interval. Certainly more variation from stroke to stroke.
Finish: Better and more consistent at r24. You can see how I was really struggling at the beginning of each of the r20 sections. I dug a deep hole with the higher power segments, and when I gear shifted I struggled to take full strokes.
Effective length vs time: You can see the effect of me gasping for breath at the beginning of the MP sections, especially in the later intervals
Work per stroke vs time: I filtered the data to do two plots. One for r24 and the other for r20. Very clear reduction in r24 WPS over the workout. I was rowing to lower power and slightly higher rate. This is physiological, not technique. In the r20 sections, you can see me digging out of the lactate hole through each of them and finishing stronger.

Now I am flying out to LAX. I will take today as a rest day. Tomorrow morning, I have two possible plans. If I stay over I’m planning to visit Crossfit Anaerobic in Irvine and do this session…

4 x 20′ / 2′

MP, 10KP, HMP, MP

90.0%

(167)

I might take the red eye home. If I do that, I have my rowing gear in my car and my plan would be to stop and row on my way home from the airport. The plan would then be to do a version of this OTW. Each section would probably be closer to 15 minutes.

Monday: 3 x 20’/2′ (MP, 10KP, HMP)

May 15, 2017Leave a comment

Sunday: Busy. No time to work out.

Monday: Did sunday’s session.

3 x 20′ / 2′

MP, 10KP, HMP

90.0%

(167)

Power targets were:

MP: 180 to 195
10KP: 210 to 225
HMP: 195 to 210

I aimed for the lower end of the ranges. I ignored the HR cap.

Tomorrow: This session on the water

4 x 15′ / 4′

7′ @ 5KP, 8′ @ MP

92.5%

(172)

I will row it to power

5KP: 225 to 240
MP: 180 to 195

Quantified Rowing

Measure – Adjust – Improve

Category: Training Journal

Saturday: 4 x 15 / 4′ (6’@5kp, 9’@mp)

2 x 45’/4’30” (sub-mp)

Wednesday: 3×30’/3′ (mp,10kp,mp) – A whole lotta rowing

Tuesday: 4 x 15’/4′ (9’@5kp,6’@mp)

15km around Wellfleet Harbor

Saturday: 3 x 20′ / 1′ @ 180W

Friday: 75′ of steady state

Thursday: 4 x 20′ / 2′ (mp, 10kp, hmp, mp)

Tuesday: 4×15’/4′ (7′ @ 5KP, 8′ @ MP) Marathon Training OTW

Monday: 3 x 20’/2′ (MP, 10KP, HMP)