Category: Training Journal

Wednesday: Taper day 1 – 3 x 500 / 500m rest

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This has been the nicest stretch of weather this week.  Today was mirror flat water, temps in the 50s, and bright sunshine.

Plan:  Implementing a short 3 day taper for the race on Saturday.  This is based on this paper.

  1. Nice long warmup
  2. 3 x 500m / 500m rest
  3. Rate: >30
  4. Pace: faster than 2:00
  5. Work on keeping the rate up and technically clean.

Screen Shot 2015-11-04 at 11.15.45 AM Screen Shot 2015-11-04 at 11.15.15 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_19:58_|_2:30.6_|_402___|_20.1_|_09.9_|_141___|_w
04000_|_0500_|_01:59_|_1:58.9_|_063___|_31.8_|_07.9_|_166___|_Int #1
04500_|_0500_|_02:53_|_2:52.9_|_052___|_18.0_|_09.6_|_141___|_r
05000_|_0500_|_01:59_|_1:59.3_|_066___|_33.2_|_07.6_|_168___|_Int #2
05500_|_0500_|_03:04_|_3:03.8_|_059___|_19.3_|_08.5_|_144___|_r
06000_|_0500_|_01:58_|_1:58.2_|_062___|_31.5_|_08.1_|_170___|_Int #3
06500_|_1260_|_07:22_|_2:55.4_|_140___|_19.0_|_09.0_|_132___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03980_|_19:58_|_2:30.6_|_402___|_20.1_|_09.9_|_141___|_warmup
01500_|_05:56_|_1:58.8_|_191___|_32.2_|_07.9_|_168___|_Main set
01000_|_05:57_|_2:58.4_|_111___|_18.7_|_09.0_|_143___|_rest meters
01260_|_07:22_|_2:55.4_|_140___|_19.0_|_09.0_|_132___|_cool down
07740_|_39:14_|_2:32.0_|_844___|_21.5_|_09.2_|_144___|_Total

The intervals stung, but only for a very short while after finishing each.  I really like to see a pace below 2:00 on the speed coach.  It’s fun to row fast.

I’m probably going to need to do tomorrow on the erg because I have an early meeting at work.  Pity.  The weather is supposed perfect again.

Tuesday: 5×1500 / 5′ rest

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Many cultures have named winds that have an important impact on daily life.  In Southern California, the Santa Ana winds blow hard in afternoons as hot air rises above the mountains and draws air from the Pacific Ocean.  In the Rocky Mountains, the Chinook is a warming wind which in Native American Legend is the “snow eater”.  In Europe the Mistral blows from the Mediterranean to the Alps.  Today, I experienced a wind that I think needs a name.

The “Finale”…a wind, always a head wind, that occurs only during the final 1000 meters of a head race, or during the last rep of a workout.  It comes quietly, barely rippling the surface of the water, but you feel it on the back of your neck as you watch your splits slow down, despite your best efforts.  Then as you enter the last 5 strokes, the “Finale” disappears as mysteriously as it came, leaving the river glassy smooth. In ancient time, it was believed the that “Finale” was caused by playful rowing god who took great joy in tormenting scullers.  But with the introduction of modern metrology, the mystery has only deepened because this wind is not detectable by normal anemometers.

Sorry for the digression.  The weather this morning was perfect.  I mean really perfect.  High 40s, into the low 50s by the time I finished.  Bright sunshine, now that the clocks have changed.  And except for the mysterious Finale, no wind at all.

Plan:

  1. 5 x 1500 / 5′ rest
  2. rate: r28
  3. pace: 2:10
  4. Technique: Experiment with trying to hold my hands higher going into the finish to avoid washing out and stop “rowing over a barrel”

Screen Shot 2015-11-03 at 10.41.28 AM

The spikes in the rate are from when I go around the s-turn.  There is a peak to come into the turn, then about 10 strokes straight, then a peak to come out of the turn.  Going upriver, the turn starts about 700m in.  Going down river, around 1000m.

Screen Shot 2015-11-03 at 10.41.16 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_2980_|_15:01_|_2:31.1_|_307___|_20.5_|_09.7_|_137___|_w
03000_|_1500_|_06:23_|_2:07.6_|_178___|_27.9_|_08.4_|_164___|_Int #1
04500_|_0500_|_03:47_|_3:47.2_|_070___|_18.5_|_07.1_|_129___|_r
05000_|_1500_|_06:27_|_2:08.9_|_180___|_27.9_|_08.3_|_168___|_Int #2
06500_|_0500_|_03:02_|_3:02.0_|_058___|_19.1_|_08.6_|_139___|_r
07000_|_1500_|_06:29_|_2:09.5_|_181___|_28.0_|_08.3_|_170___|_Int #3
08500_|_0500_|_03:05_|_3:04.9_|_059___|_19.1_|_08.5_|_142___|_r
09000_|_1500_|_06:30_|_2:10.0_|_182___|_28.0_|_08.2_|_168___|_Int #4
10500_|_0500_|_03:07_|_3:06.6_|_062___|_19.9_|_08.1_|_140___|_r
11000_|_1500_|_06:38_|_2:12.6_|_189___|_28.5_|_07.9_|_169___|_Int #5
12500_|_1680_|_09:49_|_2:55.2_|_194___|_19.8_|_08.7_|_128___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
02980_|_15:01_|_2:31.1_|_307___|_20.5_|_09.7_|_137___|_warmup
07500_|_32:26_|_2:09.7_|_910___|_28.1_|_08.2_|_168___|_Main set
02000_|_13:01_|_3:15.2_|_249___|_19.1_|_08.0_|_137___|_rest meters
01680_|_09:49_|_2:55.2_|_194___|_19.8_|_08.7_|_128___|_cool down
14160_|_10:16_|_2:28.9_|_1660___|_23.6_|_08.5_|_150___|_Total

That was awesome.  Hard, but awesome.  Seriously, a bit of wind picked up while I was resting before my last interval and I think that slowed me down a bit.  But I was also really tired by that point.  The big win was just hanging in with that rep when I felt like I was going to blow up.

Tomorrow:  3 x 500 / 500m rest (start of taper for Saturday’s race)

Monday: 14K steady state

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Forgot my HR monitor at home.  It was cold at first, but sunny and it warmed up nicely by the end.

Plan:

  1. 4 x 3000m / 1′
  2. rate: 18-20
  3. pace: 2:25 ish

chart (2)

This is from the RIM log file.  I didn’t bother downloading the data from the Speedcoach.

I ended up pushing the first 3000m a bit too hard, so for the rest of the workout, I basically alternated 500m of square blade, 500m of slow roll ups, and 500m of “normal rowing”

It was a beautiful morning for a row and a nice session.

Sunday: 4×20′ / 1′ rest

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Static erg.  Core perform seat. PC running rowpro died while I was rowing.  Very sad.  Need a new beater PC to sweat all over.  Good thing I had my iphone going as a redundant HR monitor!  How’s that for obsessive!

Plan:

  1. 4 x 20′ / 1′ rest
  2. slow start: 5′ at 2:15. 5′ at 2:10, then 2:04 the rest of the way
  3. rate: r19
  4. mechanics:  Work on controlling handle height and easing into the catch.

11-1 Screen Shot 2015-11-01 at 7.22.06 PM

So, my HR was way higher than last session.  But the lactates were fine, delightful in fact.  So, I am definitely at the right training power, and I will push just a little bit faster next time.

lac

Just goes to show you that HR is not very well correlated with lactate level, even over the short term.

Saturday: 5K hard on Lake Quinsigamond

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Weather:  below 30F, but bright sunshine and nice flat water.  A slight breeze from the NW, which was a cross/head wind for the hard piece

Plan:

  1. 5km
  2. Rate:  First 2k at 24, then 2k at 26, then the rest at 28
  3. Pace:  Faster than 2:15
  4. Video from the side to record the state of things at the end of this season and figure out what to work on next year.

Screen Shot 2015-10-31 at 5.50.35 PM Screen Shot 2015-10-31 at 5.50.24 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_21:16_|_2:40.4_|_385___|_18.1_|_10.3_|_135___|_w
04000_|_5200_|_23:06_|_2:13.2_|_604___|_26.2_|_08.6_|_171___|_5K hard
09200_|_3180_|_17:48_|_2:47.9_|_348___|_19.6_|_09.1_|_145___|_c

Very hard work.  At first, I was doing great, even at r24.  But after about 1K, I started to feel it bite.  I was working hard when I did the rate shift to 26 spm and didn’t get much pace out of it.  By the tie I rate shifted to 28, I was in survival mode and couldn’t really squeeze much more out.

Videos coming in a while, as soon as they finish loading and I figure out what they say.

Tomorrow:  4 x 20′ / 1′ rest

Friday: 4 x 20′ / 1′ rest Steady State on the erg

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Today, I had a doctor’s appointment at 11am, so I decided to work from home before that.  That made getting to the river for a real row a hassle, so again, I opted to do my steady state session on the erg.  It was a lovely fall morning, but it was a bit blustery, so I wasn’t to disappointed to miss the OTW.

The plan for today was a steady state endurance session.  The objective is to do the whole session with lactates below 2.0 mmol/l.  To test  that, I did a lactate test at the end of the 3rd interval, so after 60 minutes of rowing.

I am also sticking with the slow start plan.  It’s a relaxing way to start and I think it has a measurable impact on how well my HR plateaus, and results in lower lactate readings.

Last few of these sessions, I have been working at a 2:04 pace, and I’ve been reading around 2.0 for lactate readings, which is a bit higher than I really want.  I decided that if today was above 2.0, I would slow down the pace by a second.

But as it turns out, today’s lactate reading was a delightfully low 1.5mmol/l, and HR was equally low.

lactates 10-30

The other thing that I would like to think is going on is that the change that I made to reduce the intensity of my steady state rowing and ergs is actually having a beneficial effect on my endurance and reducing lactate levels.  There isn’t enough data to support that, but I think the trend is good.

Screen Shot 2015-10-30 at 1.32.54 PM Screen Shot 2015-10-30 at 1.32.18 PM

Workout Summary – Oct 30, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19284_|_80:00.0_|_02:04.5_|_181.6_|_18.1_|_133.3_|_ 63.3% _|_13.3_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01116_|_05:00.0_|_02:14.4_|_144.3_|_15.4_|_107.8_|_ 45.3% _|_14.5_|_09.4
02_|_01163_|_05:00.0_|_02:09.0_|_163.2_|_17.2_|_119.7_|_ 53.7% _|_13.5_|_09.5
03_|_02423_|_10:00.0_|_02:03.8_|_184.3_|_17.9_|_130.3_|_ 61.2% _|_13.5_|_10.3
04_|_04860_|_20:00.0_|_02:03.5_|_186.0_|_18.1_|_133.8_|_ 63.7% _|_13.4_|_10.3
05_|_04854_|_20:00.0_|_02:03.6_|_185.3_|_18.6_|_136.7_|_ 65.7% _|_13.1_|_10.0
06_|_04868_|_20:00.0_|_02:03.3_|_186.9_|_18.8_|_139.2_|_ 67.5% _|_13.0_|_10.0

While I rowed, I was listening to the Teaching Company audio course on “Turning Points in American History”.  I learned a bit about the King Philip War, the court case that laid the legal foundation for freedom of the press in colonial america, and the Boston Tea Party.  The time passed very enjoyably.

Tomorrow:  Head Race Simulation on Lake Quinsigamond.  Hard 5.5km.

Thursday: 10×3’/1′ rest on the erg

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Weather forecast was for rain, wind, and chance of thunderstorms.  So, even though the temperature was back in the high 50s, I decided to stay inside on the erg.  I did the workout on slides.

The OTW plan was for 4 x ( 3 x 3′ / 1′ paddle) / 2′ turn.  This was adapted from an erg workout 15×3’/1′ rest, so I decided to do that.  The problem coming back to the erg is always figuring out a good pace.

Today I guesses wrong and paid the price.  I decided to try to hit 1:50 or better, and ended up faster than 1:49 through 10 intervals, but I was totally done by that point and HD’ed in the 11th interval.  Once that happened, I basically gave up on the workout.  Looking in my old notebook, I saw that my fastest ever for this workout was 1:48.5, so I was a bit too ambitious with my pacing.  1:52 would have been a much better choice.

10x3 Screen Shot 2015-10-30 at 12.57.10 PM

I have trouble getting upset about this workout.  I did 30 minutes at head race pace and pushed it pretty hard.  I hate to bail on a workout, but trying to get 15 good reps in would have been an epic battle, probably without much additional training benefit.

Wednesday: 14K Steady State

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Still pretty darn cold.  I wore Pogies through the first 3/4 of the workout.  I don’t like how sweaty my hands get, but it’s better than going numb.

Plan:

  1.  4 x ~2700m / 1′ rest
  2. rate: 18-20
  3. pace: 2:20 to 2:30
  4. HR cap: 150 (75% HRR)

Screen Shot 2015-10-30 at 12.45.11 PM Screen Shot 2015-10-30 at 12.44.58 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0880_|_04:54_|_2:47.2_|_094___|_19.2_|_09.4_|_114___|_w
00900_|_2100_|_10:18_|_2:27.1_|_198___|_19.2_|_10.6_|_137___|_downstream
03000_|_0200_|_01:09_|_2:53.0_|_021___|_18.2_|_09.5_|_127___|_couples of fours in my way
03200_|_0640_|_03:06_|_2:25.2_|_057___|_18.4_|_11.2_|_139___|_downstream
03840_|_0060_|_00:23_|_3:07.5_|_006___|_16.0_|_10.0_|_118___|_turn
03900_|_2860_|_13:54_|_2:25.8_|_266___|_19.1_|_10.8_|_146___|_upstream
06760_|_0120_|_00:41_|_2:50.0_|_011___|_16.2_|_10.9_|_142___|_turn
06880_|_2920_|_14:20_|_2:27.3_|_266___|_18.6_|_11.0_|_146___|_downstream
09800_|_0100_|_00:45_|_3:44.5_|_010___|_13.4_|_10.0_|_116___|_turn
09900_|_3900_|_19:18_|_2:28.4_|_367___|_19.0_|_10.6_|_147___|_upstream
13800_|_0100_|_00:40_|_3:22.5_|_011___|_16.3_|_09.1_|_145___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00880_|_04:54_|_2:47.2_|_094___|_19.2_|_09.4_|_114___|_warmup
12420_|_00:55_|_2:27.1_|_1154___|_18.9_|_10.8_|_145___|_Main set
00480_|_02:57_|_3:04.8_|_048___|_16.2_|_10.0_|_127___|_rest meters
00100_|_00:40_|_3:22.5_|_011___|_16.3_|_09.1_|_145___|_cool down
13880_|_09:27_|_2:30.1_|_1307___|_18.8_|_10.6_|_142___|_Total

An uneventful, but hugely enjoyable row.  Trying very hard to work on really reaching for the catch, and to finish cleanly.  Also trying to be more disciplined about keeping my blades off the water on recovery.  It’s a challenge on mornings like Wednesday, when the water is so smooth, that touching it on recovery results in just a soft “hiss” or “sizzle” and does not disturb the run of the boat at all.

Tuesday: 4 x 2500 / 5′ rest

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It was COLD this morning.  About 28F, with a thick layer of frost on the dock.  After I finished rowing I noticed that the water on my oar blades was frozen when I put them into my car.  They were lying on the dock or about 10 minutes while I put away my boat.  That’s cold.

It was also dark.  I could not see very well until I was on the water for about 15 minutes and the sun got a little closer to rising.  On my way out of the lagoon where I launch, I saw that one of the fours from Brandeis had rowed way off into the weeds in the dark and was stuck up against the shore line.  That’s how dark it was.

Plan for today:

  1. 4 x 2500 / 5′ rest
  2. pace target: 2:10
  3. rate target: 28

Screen Shot 2015-10-27 at 2.39.29 PM Screen Shot 2015-10-27 at 2.39.13 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:32_|_2:49.6_|_104___|_18.8_|_09.4_|_118___|_warmup
01000_|_0580_|_02:41_|_2:18.6_|_063___|_23.5_|_09.2_|_151___|_false start
01580_|_2200_|_09:39_|_2:11.6_|_257___|_26.6_|_08.6_|_164___|_Interval #1
03780_|_0220_|_01:53_|_4:16.8_|_030___|_15.9_|_07.3_|_124___|_rest
04000_|_2500_|_11:07_|_2:13.4_|_307___|_27.6_|_08.1_|_168___|_Interval #2
06500_|_0500_|_03:41_|_3:41.3_|_065___|_17.6_|_07.7_|_131___|_rest
07000_|_2500_|_11:02_|_2:12.5_|_311___|_28.2_|_08.0_|_168___|_Interval #3
09500_|_0500_|_03:55_|_3:55.4_|_067___|_17.1_|_07.5_|_126___|_rest
10000_|_2500_|_11:09_|_2:13.7_|_314___|_28.2_|_08.0_|_168___|_Interval #4
12500_|_1460_|_08:38_|_2:57.3_|_164___|_19.0_|_08.9_|_134___|_cool down
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:32_|_2:49.6_|_104___|_18.8_|_09.4_|_118___|_warmup
09700_|_42:57_|_2:12.8_|_1189___|_27.7_|_08.2_|_167___|_Main set
01800_|_12:11_|_3:22.9_|_225___|_18.5_|_08.0_|_133___|_rest meters
01460_|_08:38_|_2:57.3_|_164___|_19.0_|_08.9_|_134___|_cool down
13940_|_09:18_|_2:29.1_|_1682___|_24.3_|_08.3_|_153___|_Total

So, I am a bit disappointed.  Last time I did this workout (September 22nd), I managed a 2:11.1 avg pace.   Today, was 2:12.8, with roughly the same HR. I’m not sure why.  There was a little bit of cross wind, but not enough to really write home about.  I think I was just having trouble getting the boat up to pace.

One small issue was during the first interval.  I wanted to let the coach from Brandeis know about the stuck four, but they were already heading down river by the time I got to the start point for my interval.  So I cranked it up, but then stopped to talk to the coach once I caught up around the 400m point.  I extended the interval until I ran out of river, but ended up a couple hundred meters short.  The rest of the time, I just couldn’t find that extra second of pace.

Oh well.  Tomorrow is another day.  At least I didn’t quit on the intervals or blow up.

Tomorrow:  Steady State

Monday: 14K steady state + drills

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It was cold this morning.  There was frost on the dock when I launched and it was still there when I got back.  There was a light, shifty breeze, but not much of it and the water was deliciously flat.

I started out fully outfitted for the cold.  long tights, 3 layers on top, hat and pogies.  I took off the pogies after the first 4K, otherwise I needed to keep all the layers on.

There is a long thread going over on Rowing Illustrated about the “Scullers Catch”.  Basically, it has devolved into a somewhat pedantic argument over squaring early, versus late, and how quickly one can bury the blades.  I dipped a toe into the conversation and was ultimately rewarded with a couple of interesting drills.

Row , pause every other stroke at half slide, square the blade and go take the catch at full slide . Once you have a hang of that you will have a good feel for placing the blade. Then try it at 3/4

Row half slide for a min, then 3/4 slide for a min, then full slide for a min, then go to alternating half , 3/4 and full slide. Works timing of the front end.

Work on placing the blade at zero pressure and then just accelerate to half pressure , then to 3/4 , then full. Let the speed of the boat dictate your rhythm.

I tried the first one today.  I started each piece with about 20 strokes or so doing a pause/square drill.  It was very challenging.  I needed to finish very cleanly and get the blades off the water.  Then I needed to square the blades with enough clearance to miss the water with the bottom edge of the blade, and smoothly continue to the catch.  I would guess that I did it cleanly about 1/5 of the strokes.  About 3/5 of the strokes, I touched water lightly on one or both side after I squared.  The remaining 1/5, I would catch serious water on one side upon squaring and really screw up the catch.  It certainly helped to reinforce balance and oar control.

Other than that, it was just a nice row, with good heart rate discipline, and reasonably fast pace too.

Screen Shot 2015-10-26 at 4.54.32 PM Screen Shot 2015-10-26 at 4.54.09 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:34_|_2:50.2_|_099___|_17.8_|_09.9_|_116___|_w
01000_|_1460_|_07:21_|_2:31.0_|_135___|_18.4_|_10.8_|_129___|_drills
02460_|_1480_|_07:02_|_2:22.5_|_137___|_19.5_|_10.8_|_142___|_m
03940_|_0900_|_04:51_|_2:41.7_|_080___|_16.5_|_11.3_|_128___|_drills
04840_|_2120_|_10:20_|_2:26.3_|_206___|_19.9_|_10.3_|_143___|_m
06960_|_0820_|_04:21_|_2:39.2_|_075___|_17.2_|_10.9_|_129___|_drills
07780_|_2180_|_10:32_|_2:24.9_|_213___|_20.2_|_10.2_|_143___|_m
09960_|_0760_|_04:17_|_2:49.0_|_071___|_16.6_|_10.7_|_125___|_drills
10720_|_3260_|_15:51_|_2:25.9_|_331___|_20.9_|_09.8_|_144___|_m

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:34_|_2:50.2_|_099___|_17.8_|_09.9_|_116___|_warmup
09040_|_43:45_|_2:25.2_|_887___|_20.3_|_10.2_|_143___|_Main set
03940_|_20:50_|_2:38.6_|_361___|_17.3_|_10.9_|_128___|_drills
13960_|_10:09_|_2:30.7_|_1347___|_19.2_|_10.4_|_137___|_Total