It’s been a month!

Sunday July 7 – Coastal Row

Last day of vacation.  Managed to go for a nice row.  It was so long ago, I don’t remember much.  From the HR and pace, it must not have been too windy.

Screen Shot 2019-08-10 at 10.19.35 PM.png

Monday – July 8 – No Training

Flew out to San Francisco first thing in the morning.  I managed to walk around the city to get to my hotel, and the to and from dinner.  All together about 5km of walking.

Tuesday – July 9 – Inclined walk.

At the Courtyard Marriott in San Francisco.  Reasonably tough.

Wednesday – July 10 – Easy Intervals on the treadmill

Never even got to Orange!  Way to easy, but at least I made it to the gym.

Screen Shot 2019-08-10 at 10.36.42 PM.png

Thursday – July 11 – No training

I took the red eye home from San Francisco.  It left late and arrived 6 on Thursday morning.  I drive home and slept a bit when I got there.  Then a bunch of work calls.

Friday – July 12 – No Training

Woke up not feeling great, but I had a big, all day meeting.  After it finished I headed home, and then my wife and I went to the Cape.

Saturday – July 13 – No Training

Down on the cape.  No feeling great.  Basically, I caught a cold.

Sunday – July 14 – Coastal Row

I had a great night’s sleep and I felt better on Sunday.  I decided a gentle row would be fun.

Screen Shot 2019-08-10 at 10.45.35 PM

Wonderful!

Monday – 15 July  through Friday 19 July – No Training

Not a lot of sleep.  Still feeling congested and unwell.  Tough week at work with business review meetings occupying the days.  I worked very late most days and tried to get as much sleep as I could.  We went to the cape pretty late on Friday night.  I was starting a week of vacation.

Saturday-  July 20 – 4 x 15’/2′ 

Gentle workout to get back into the swing of things.

        Workout Summary - media/20190720-2300540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15237|01:07:59.8|02:13.9|155.3|18.6|139.6|154.0|12.1
W-|14083|00:59:42.7|02:07.2|170.2|18.5|140.9|154.0|12.8
R-|01158|00:08:00.0|03:27.3|047.5|19.1|130.8|154.0|08.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03513|14:52.9|02:07.1|169.8|18.3|128.3|141.0|12.9
01|03502|14:49.8|02:07.0|170.5|18.1|140.8|149.0|13.1
02|03548|15:00.0|02:06.8|170.4|18.6|144.5|152.0|12.7
03|03520|15:00.0|02:07.8|170.2|19.1|149.9|154.0|12.3

Sunday – July 21 – No Training

I wish I remember I didn’t train.  Hopefully it was something fun.

Monday – July 22 – Terrible 10K

Just couldn’t get my head into it. Tried to maintain a 2:00 pace, which should have been totally doable, but I bailed about halfway and limped the rest of the way.

Tuesday – July 23 – 3 x 20’/2′ using Humon

Screen Shot 2019-08-10 at 11.06.17 PM

Wednesday – July 24 – Walking and Kayaking

In the morning, I went for a walk.  It ended up as quite an adventure.  I was out at low tide and I decided to try to reach the bridge from the north side.  I was doing well until I got deep into the marsh, and the sandy bottom turned to mud.  Then the mud got deeper.  By the time I was approaching the bridge, I was sinking in to my knees and I feared that I would die there.  I didn’t.

Screen Shot 2019-08-10 at 11.08.15 PM.png

Then later in the day, me, my wife and my daughter kayaked around the island at high tide.  We stopped in the middle to jump off the bridge.

Screen Shot 2019-08-10 at 11.08.51 PM.png

IMG_0010.JPG

In this jump, my daughter’s apple watch came off.  She didn’t notice it gone until we had paddled away.  We decided to come back at low tide (which was close to midnioght).  There we were, three of us with flashlights under the bridge, looking for a watch.

It took about 2 minutes.  We found it!  Intact and still in perfect working order.  I guess it is waterproof!

Thursday – 25 July – 90′ bike ride.

Me and my daughter.  A very pleasant ride.  The way down south, we took the rail trail.  Then on the way back we took the roads.

Screen Shot 2019-08-10 at 11.24.11 PM.png

Friday – 26 July – bike ride

In the morning, i went for a walk.

Screen Shot 2019-08-10 at 11.26.17 PM.png

Then later, my daughter and I went for another ride.

It was an out and back on the rail trail.  I had an issue with recording the ride, so I only got the return part of the trip.

Screen Shot 2019-08-10 at 11.28.31 PM.png

Saturday – July 27 – 3 x20′ / 2′

Just getting a workout in.

Screen Shot 2019-08-10 at 11.35.55 PM

Sunday – July 28 – Slightly harder 90 minute bike ride

A bit hillier, going north from our house.

Screen Shot 2019-08-10 at 11.39.26 PM.png

Screen Shot 2019-08-10 at 11.42.37 PM.png

Monday – July 29 – No Training

As usual, got to bed late on Sunday and slept instead of getting up to work out.

Tuesday – July 30 – Actual rowing in an actual boat on an actual river!

In Newton.

Using Humon.

Screen Shot 2019-08-10 at 11.48.01 PM.png

Wednesday – July 31 – 10 x 2′ / 2′ OTW

Need to start getting a little intensity.

        Workout Summary - media/20190805-1530540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12648|01:15:55.9|03:00.1|099.8|22.1|136.8|176.0|07.6
W-|06011|00:26:10.4|02:10.6|180.0|26.5|147.6|176.0|08.7
R-|06655|00:49:47.2|03:44.4|057.6|19.7|131.2|176.0|05.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00178|00:49.7|02:19.7|126.5|21.7|124.9|131.0|09.9
02|00216|01:00.6|02:20.1|144.2|20.7|130.2|139.0|10.4
03|00296|01:19.0|02:13.6|174.1|24.3|135.2|151.0|09.3
04|00196|00:50.8|02:09.7|168.0|26.0|134.9|148.0|08.9
05|00201|00:50.8|02:06.3|202.4|27.2|141.3|154.0|08.7
06|00185|00:44.0|01:58.9|217.0|30.0|145.2|159.0|08.4
07|00463|02:01.7|02:11.5|172.7|26.1|144.4|162.0|08.7
08|00454|01:57.3|02:09.3|182.8|26.5|147.9|165.0|08.8
09|00444|01:56.6|02:11.4|174.2|26.7|146.8|166.0|08.6
10|00456|01:58.4|02:09.7|193.3|26.8|150.5|167.0|08.6
11|00490|02:07.6|02:10.2|166.9|25.4|149.3|166.0|09.1
12|00473|02:02.6|02:09.7|192.4|27.4|154.1|171.0|08.4
13|00451|01:55.4|02:08.0|186.0|26.9|153.7|170.0|08.7
14|00428|01:52.8|02:11.8|177.0|27.1|151.9|170.0|08.4
15|00452|01:58.4|02:10.9|179.2|27.3|157.3|172.0|08.4
16|00467|01:58.4|02:06.8|210.7|29.9|160.9|176.0|07.9
17|00162|00:46.3|02:22.8|158.1|26.0|133.5|145.0|08.1

Screen Shot 2019-08-10 at 11.51.36 PM

Thursday – August 1 – OTW endurance session using Humon

        Workout Summary - media/20190805-1532120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12608|01:10:49.7|02:48.5|105.5|19.7|134.2|162.0|09.0
W-|09601|00:47:11.3|02:27.5|126.7|19.8|138.4|159.0|10.4
R-|03020|00:23:39.7|03:55.1|063.3|19.6|125.8|159.0|04.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00129|00:40.4|02:36.8|085.7|17.8|115.8|119.0|10.8
02|00184|00:55.2|02:30.1|115.6|18.5|119.3|125.0|10.8
03|00313|01:30.7|02:24.8|119.1|19.9|125.2|137.0|10.4
04|00235|01:06.8|02:22.1|145.1|21.5|130.6|139.0|09.8
05|00310|01:24.7|02:16.8|169.7|24.0|136.2|147.0|09.1
06|00214|00:56.8|02:12.8|163.3|25.3|131.7|146.0|08.9
07|00204|00:52.5|02:08.4|199.8|27.4|141.0|150.0|08.5
08|00228|00:58.0|02:07.1|182.7|27.0|140.9|156.0|08.7
09|00164|00:40.3|02:03.2|262.8|35.9|146.4|159.0|06.8
10|02858|14:28.3|02:31.9|114.1|18.3|138.9|147.0|10.8
11|01991|09:56.6|02:29.8|117.4|19.0|138.9|149.0|10.5
12|02150|10:47.0|02:30.5|121.1|18.6|141.2|147.0|10.7
13|00354|01:39.2|02:20.1|147.5|23.5|147.5|153.0|09.1
14|00267|01:14.8|02:19.9|146.7|22.4|139.9|151.0|09.6

Screen Shot 2019-08-10 at 11.54.36 PM

Friday – August 2 – No Training

I had to work on a presentation first thing in the morning.  We headed down to the cape after work.

Saturday – August 3 – 3 x 20’/2′ on slides

Nice and easy.  kept an eye on Humon.

Screen Shot 2019-08-10 at 11.56.41 PM.png

        Workout Summary - media/20190803-2250520o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14676|01:05:59.9|02:14.9|150.6|19.4|140.9|156.0|11.5
W-|13797|00:59:30.2|02:09.4|162.0|19.3|141.9|156.0|12.0
R-|00882|00:06:00.0|03:24.0|047.4|20.4|131.3|156.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04631|20:00.0|02:09.5|162.5|19.7|133.7|146.0|11.8
01|04524|19:30.2|02:09.3|161.4|18.4|142.0|151.0|12.6
02|04641|20:00.0|02:09.3|161.9|19.7|150.0|156.0|11.8

Sunday – August 4 – 80′ bike ride

Went hard to Rock harbor

Screen Shot 2019-08-11 at 12.01.16 AM.png

Screen Shot 2019-08-11 at 12.00.14 AM.png

Screen Shot 2019-08-11 at 12.03.07 AM.png

Monday – August 5 – 3 x 2K / 5′ OTW

Starting Head race prep gotta do some long intervals.

Screen Shot 2019-08-11 at 12.05.32 AM.png

        Workout Summary - media/20190805-1533110o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10435|01:07:16.2|03:13.4|118.7|23.5|136.5|182.0|06.6
W-|05981|00:26:42.0|02:13.9|169.1|25.7|151.8|182.0|08.7
R-|04463|00:40:34.9|04:32.8|085.6|22.0|126.5|182.0|05.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00232|01:07.0|02:24.4|136.0|20.6|119.1|128.0|10.1
02|00198|00:56.4|02:22.6|124.5|20.3|117.5|128.0|10.4
03|00204|00:56.7|02:19.0|157.0|22.2|123.2|130.0|09.7
04|00283|01:14.0|02:10.6|194.8|25.1|130.7|145.0|09.2
05|00206|00:54.0|02:11.0|164.7|25.6|130.0|143.0|09.0
06|00180|00:42.8|01:59.2|239.2|30.6|132.8|148.0|08.2
07|00334|01:30.4|02:15.2|164.1|25.1|130.6|145.0|08.8 - impeller got fouled
08|02010|08:54.5|02:13.0|168.5|25.6|160.2|176.0|08.8
09|02037|09:03.1|02:13.3|173.6|27.3|166.7|182.0|08.3
10|00170|00:47.7|02:20.2|151.6|26.4|130.9|145.0|08.1
11|00126|00:35.4|02:19.9|164.7|25.3|141.0|146.0|08.5

Pretty happy with that for an initial session.

Tuesday – August 6 – OTW Endurance with Humon

Nice low HR.  Good pace.  Low HR, but more orange than I was hoping to see.

Screen Shot 2019-08-11 at 12.18.46 AM.png

        Workout Summary - media/20190807-1435540o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14245|01:18:21.6|02:45.0|109.9|20.9|130.8|169.0|08.7
W-|11626|00:57:19.8|02:27.9|129.2|21.0|134.9|165.0|09.7
R-|02629|00:21:02.9|04:00.2|057.3|20.9|119.7|165.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00513|02:38.6|02:34.6|099.5|18.9|115.3|127.0|10.3
02|00282|01:23.4|02:27.6|117.5|19.4|125.2|136.0|10.5
03|00250|01:10.2|02:20.6|151.3|21.2|128.4|140.0|10.0
04|00332|01:29.2|02:14.3|179.4|23.5|134.3|150.0|09.5
05|00231|01:01.9|02:13.8|167.7|25.2|137.3|150.0|08.9
06|00211|00:54.0|02:07.9|193.5|26.6|141.3|154.0|08.8
07|00180|00:43.3|02:00.5|242.3|30.3|143.1|154.0|08.2
08|00171|00:38.9|01:53.9|290.8|35.3|148.7|165.0|07.5
09|02930|14:45.9|02:31.2|120.9|19.6|134.9|144.0|10.1
10|02788|13:51.4|02:29.1|117.4|20.2|134.7|142.0|10.0
11|02978|15:03.9|02:31.7|124.3|20.9|137.4|147.0|09.5
12|00383|01:54.0|02:28.8|139.8|23.1|138.2|147.0|08.7
13|00376|01:45.1|02:19.6|158.1|25.1|141.7|157.0|08.6

Wednesday – August 7 – 3′ intervals OTW

Screen Shot 2019-08-11 at 12.08.28 AM

       Workout Summary - media/20190807-1501010o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12101|01:09:59.7|02:53.5|111.5|22.0|143.1|181.0|07.9
W-|06835|00:30:16.7|02:12.9|172.9|25.8|157.3|181.0|08.8
R-|05283|00:39:44.1|03:45.6|064.7|19.1|132.4|181.0|07.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00198|00:54.4|02:17.6|139.8|19.8|125.7|135.0|11.0 - wu @ 20
02|00319|01:25.6|02:14.0|157.2|21.7|136.3|149.0|10.3 - wu @ 22
03|00387|01:41.8|02:11.6|138.6|24.1|143.0|157.0|09.5 - wu @ 24
04|00208|00:52.5|02:06.1|187.7|25.3|142.5|151.0|09.4 - wu @ 26
05|00213|00:53.0|02:04.4|190.8|27.1|145.4|159.0|08.9 - wu @ 28
06|00164|00:36.0|01:49.7|292.4|34.9|146.8|164.0|07.8 - wu @ 35
07|00681|03:01.1|02:13.0|176.8|25.5|154.5|169.0|08.8
08|00683|03:03.6|02:14.4|177.1|25.5|163.9|172.0|08.8
09|00654|02:54.7|02:13.6|168.0|26.3|167.5|176.0|08.5
10|00418|01:51.4|02:13.4|196.7|26.8|164.2|173.0|08.4 - shortened
11|00692|03:04.3|02:13.2|157.6|25.4|155.9|170.0|08.9
12|00668|02:55.6|02:11.5|164.1|27.3|166.5|175.0|08.4
13|00633|02:54.0|02:17.5|172.9|26.1|161.4|174.0|08.3
14|00658|02:57.0|02:14.4|183.4|26.8|170.6|181.0|08.3
15|00259|01:11.7|02:18.2|170.7|25.9|143.3|162.0|08.4 - cool down

Thursday – August 8 – Drills on the fives

Screen Shot 2019-08-11 at 12.14.04 AM.png

Friday – August 9 – Hard 6K on Lake Quinsigamond

Very exciting.  First Head Race length piece of the season.  I cartopped my boat out to Worcester and met some club mates.  The plan was to warmup to the south end of the lake.  Then row at 25 SPM and full pressure to the north end of the lake.  Then cool down back to the boathouse.

It went great!

Screen Shot 2019-08-11 at 12.24.17 AM.png

       Workout Summary - media/20190809-1200580o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12310|01:03:11.5|02:34.0|135.2|23.6|153.3|181.0|08.2
W-|10190|00:46:10.2|02:15.9|161.8|24.6|158.8|181.0|09.0
R-|02126|00:17:02.0|04:00.4|063.0|20.9|138.4|181.0|03.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00725|03:30.6|02:25.2|131.4|19.9|130.3|138.0|10.4
02|01028|04:48.6|02:20.4|145.4|21.4|142.3|153.0|10.0
03|00208|00:54.8|02:11.5|175.6|26.2|145.3|153.0|08.7
04|00206|00:52.2|02:06.6|189.6|27.5|149.3|156.0|08.6
05|00157|00:37.2|01:58.7|255.4|32.2|147.4|156.0|07.9
06|00350|01:30.9|02:10.0|205.6|26.3|145.6|163.0|08.8
07|05921|26:18.1|02:13.3|169.2|25.7|168.3|181.0|08.7 - main piece!!
08|01013|04:51.0|02:23.6|137.7|23.2|155.9|165.0|09.0
09|00582|02:46.8|02:23.2|142.6|23.7|156.3|163.0|08.8

Saturday – August 10 – No Training

After a full week of actual training, I decided it was time for a rest day!

 

 

 

3/15 – 3/17: L4 – 10K – L4

Friday – March 15 – 3 x 16’/1′ L4 (static)

I got caught up writing an email to someone who wanted to know how rowsandall could help you utilize EmPower data more effectively.  By the time I pushed send, I realized that I had left too little time for a normal 60 minute L4.  I figured I had about 50′, so I cut back the rests to a minute, and the intervals to 16′.

Since it was shorter, I pushed the intensity up a bit.

During this workout, my heart rate sensor didn’t work.  But you can clearly see that there is HR data in the plot above.  What strange, black magic did I use to make that happen?  Well, I’ll tell you.  I got an apple watch for christmas and I wear it during workouts.  I use the Apple watch as a general fitness tracker, but it keeps a full record of HR during exercise.  I found a cool little app for the iPhone called RunGap.  It has the ability to read the workout data saved by the apple watch and export it to Strava.

Now the fun begins.  Rowsandall has the ability to import workouts from Strava, so now I had two different versions of the workout.  One from the PM5 on the erg via painsled (with no HR data) and one from the apple watch (with none of the erg data).  How can I turn that into one workout?  I’m so glad you asked.  There is a feature in the workout editor called “Sensor Fusion”.  This feature lets you pick columns of data from a second workout and fuse them into the workout file for the first workout.  The resulting Fused Workout is saved as a separate workout.  So I did that and viola, I have a complete picture of the session.  This works for other data sources too.  Anyway, it’s a cool feature and it helped me out on this workout.

Saturday – March 16 – 10K L3 on slides

I thought I would be able to hold a 1:55 pace.  I figured that I was wrong around the 5k mark.  I broke form for a second and then wound back up to about a 1:56/1:57 pace.

Even that was brutal. I spent the last 4 minutes above 95% HRR.

The glitch at the beginning was me fiddling with my magic watch.  By the time I got it squared away, I was looking at a avg split of 2:10.  I think I might of pushed a bit too hard to get back to a 1:55 avg over the next 2000 meters.  I paid the price later.

        Workout Summary - media/20190316-2356090o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09999|38:26.0|01:55.3|227.7|24.9|166.6|180.0|10.4
W-|10000|38:27.0|01:55.4|227.7|24.9|166.6|180.0|10.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:46.3|01:53.1|233.8|23.1|136.1|150.0|11.5
01|01000|03:48.0|01:54.0|236.2|24.2|155.7|159.0|10.9
02|01000|03:47.8|01:53.9|236.8|24.3|162.3|164.0|10.8
03|01000|03:48.5|01:54.2|235.0|25.1|166.8|169.0|10.5
04|01000|03:48.8|01:54.4|233.6|25.0|170.6|172.0|10.5
05|00973|03:50.5|01:58.5|213.8|24.3|168.7|172.0|10.4
06|01027|03:59.0|01:56.3|222.0|25.3|172.9|175.0|10.2
07|01000|03:53.8|01:56.9|218.9|25.6|175.0|176.0|10.0
08|01000|03:53.6|01:56.8|219.6|25.7|177.1|179.0|10.0
09|01000|03:50.9|01:55.5|228.6|26.1|179.3|180.0|10.0

I had a bit of cough the rest of the day.  But I was happy with the workout.  I did a slow 2K cooldown afterwards and felt a bit better once I had finished that.

Sunday – March 17 – 4 x 20′ / 2′ L4 on slides

I was leaving my options open on this workout.  If I was feeling tired, I would cut it off at 3 pieces, but it was one of those amazing workouts where each stroke felt easy and my heart rate stayed incredibly low.

        Workout Summary - media/20190317-2015390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20230|87:59.0|02:10.5|170.1|19.4|135.2|157.0|11.8
W-|19327|80:00.0|02:04.2|182.4|19.7|135.6|156.0|12.3
R-|00909|08:00.0|04:24.0|046.1|17.0|131.2|156.0|11.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02367|10:00.0|02:06.8|173.5|18.7|124.2|134.0|12.6
01|02402|10:00.0|02:04.9|179.6|19.1|131.9|136.0|12.5
02|02252|09:23.5|02:05.1|179.2|19.2|129.1|135.0|12.5
03|02560|10:36.5|02:04.3|182.6|19.9|137.9|145.0|12.1
04|02439|10:00.0|02:03.0|182.6|19.7|135.6|145.0|12.4
05|02426|10:00.0|02:03.7|185.8|20.1|139.8|151.0|12.1
06|02436|10:00.0|02:03.2|186.3|19.9|137.3|151.0|12.2
07|02445|10:00.0|02:02.7|189.9|20.5|148.6|156.0|11.9

Now I am over the middle of Greenland on my way to Shanghai.  It will be a bit of a challenge to maintain a good workout schedule, but at least the place I’m going to has a great gym with 2 Model D ergs in it.  We’ll see how well I can maintain fitness.

Yesterday before I left, I brought my boat back to it’s rack in Newton.  Hoepfully when I get home, it will be time to start OTW!

 

Tuesday: Something new. Minimalist Intervals

Yesterday, I was up at 3:30am, on a flight at 6, then in meetings to 6 and dinner until 9:30, add in the time zone change and it was a 21 hour day on 2 hours of sleep.  I was pretty tired.

Tuesday:  I had to be at a meeting by 8 so I didn’t have a ton of time.  On the flight out, I spent some time reading this book.

Screen Shot 2018-01-23 at 12.33.10 PM.png

Now, I was suspicious of this book right from the title, but the author is at McMaster University and he has published some well regarded research into HIT, so I thought I would give it a chance.  The book is based on a really good paper from 2012.

Physiological adaptations to low-volume, high-intensity interval training in health and disease

The thing that I am struggling to comprehend is that this research is showing a measurable effect on endurance.  My understanding before was that low intensity duration built endurance and HIT improved lactate tolerance, strength and power.  This seems to say that doing intervals above VO2Max power has a beneficial effect on endurance, which is just plain weird.

But, anyway, it seemed like good chance to give this nasty hard interval stuff a try.  So, I decided to do the same workout that they used in the 2012 study for the HIT group.

Screen Shot 2018-01-23 at 1.09.10 PM.png

The study was done with stationary bikes, but it seemed any mode would work: treadmill, elliptical, stationary bike or erg.  Today, I went to the fitness center and the elliptical was open so I jumped on that.   I just programmed a 30 minute manual session and started going at about a level 14.  After 4:25, I cranked the “level” up to 23-24 (out of 25) and pushed as hard as I could.  At this level, I could barely move the pedals at first and it was pretty tough to make it through 30 seconds at the intensity.  The HR increase was so sharp that the monitor seemed to lag a bit.  Next time I torture myself, I will try to use the OH1 and Polar H7 to compare.

Here’s the HR response.  The first one I only got the level up to 22 and I think it was a bit too easy.  The second one I got all the way to 25 and pushed so hard I nearly threw up.  I kind of settled on 24 after that and it was just manageable to get to the full 30 seconds (plus whatever extra I got by turning up the level early.

10-23

Since I am always pressed for time on the road, and I seem to be trading off workout time versus sleep time, I think that this kind of short interval work might be a good travel solution.   If I am reading the paper correctly, it may do a better job maintaining my endurance than the shorter LIT sessions I typically do on the road.  Anyway, it will be interesting to see what happens.  If I have time and an erg I will stick to the “real” training plan, but otherwise, I think I will tryout this HIIT style sessions on the road.

Tomorrow:  Another HIIT session before I fly down to LA for more meetings.

 

A bit better. An easy 40 minutes

Around 6pm, I decided I really wanted to exercise a bit more.  So, I jumped on the erg, dialed up 40 minutes and started rowing.

The thought was to just pile on some Cat VI meters.  And that’s what I did.

Workout Summary - media/20171223-2300300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09554|40:00.0|02:05.6|176.4|18.4|144.6|154.0|13.0
W-|09555|40:00.0|02:05.6|176.4|18.4|144.6|154.0|13.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|154.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02394|10:00.0|02:05.3|176.7|18.4|133.1|143.0|13.0
01|02386|10:00.0|02:05.7|176.1|18.6|144.4|146.0|12.8
02|02387|10:00.0|02:05.7|176.4|18.3|148.6|151.0|13.1
03|02387|10:00.0|02:05.7|176.4|18.4|152.4|154.0|13.0

I felt a bit better after that.  Tomorrow, more of the same.  4 x 20′ / 3′ – Cat VI.

 

 

Monday / Tuesday: Rowing on the road

I’m writing this from the United Lounge in SFO while I wait to board my flight to Taipei.  It departs at 12:05 and I’m looking forward to spending as much time on the flight as possible asleep.

Monday:

I left for California first thing Monday morning.  Before I left, I scouted potential Crossfit boxes to drop into while I was in the San Jose area.  I struck out on the first three that I contacted.  I guess that Crossfit is popular enough in the Bay Area that they don’t have the capacity to support drop ins.  The fourth place I tried, NorCal Crossfit in Santa Clara seemed happy to have me drop in and row.  Their policy was the first day was free and the second day was $30, which seemed pretty fair.

NorCal Crossfit is big!  With high ceilings and lots of floor space.  They could support a class of 20 people in the central area and additional smaller classes in other areas at the same time.  Everyone was really nice and they had an area with about 20 model D rowers all set up and nicely maintained.

I fly in the morning, then had meetings all afternoon, finishing up around 5:30pm.  Then I headed to NorCal Crossfit.  I was dehydrated, tired and hungry, but I was looking forward to a workout.

The plan was:

  • 4 x 12′ / 1’30”
  • Cat V: Pace – 2:01, rate: 22

I started off trying to use ergdata with a usb cable to the PM3.  That worked for about 8 minutes.  Then I started to get “Are you finished rowing” messages flashing up on the phone, and I would ignore.  They would go away in a few strokes and everything was fine.  However, in a minute or two, the ergdata screen stopped updating, but the PM3 kept happily counting down.  This is starting to piss me off.

The excitement of rowing in a new gym with all the activity around me caused me to row with a bit too much vigor in this first interval.  Instead of the target 2:01, I ended up with a 1:58.6 avg pace.  Bad Greg!

2017-12-04 19.11.31

So, determined to get my data, I changed machines.  The second machine I sat on, wouldn’t link up at all, and the third hung up about 3 and a half minutes into the second interval.

2017-12-04 19.10.56

By this point I had done enough experimentation on the USB connection, I decided to default to the good old days.  I connected my HR sensor to the wahoo app, which always works and did 3 more 12′ intervals that way.

2017-12-04 19.10.44

My heart rate was through the roof, even though I slowed down considerably.  At least I was able to get it to plateau around 160.

12-4a

12-4b

It was a pretty short workout so I am not overly worried about it being a black hole session.

Tuesday:

Back at NorCal Crossfit.  Today, I had no desire to screw around with ergdata and usb cables.  I just went with the tried and true manual method.

The Plan:

  • 5 x 2000m / 2′ rest
    • 1500m: r22, 2:01
    • 500m: r24, 1:55

I’ve done this workout a few times before and I’ve enjoyed it every time.  Today, I set it up as a variable interval session on the PM4 of the rower I picked so I could see an accurate avg pace for each segment.  This was an elaborate 11 segment workout that I managed to get exactly right the first time I tried.  It sure made me wish that there was a way to define workouts in an app and download them to the PM.  Maybe someday.

Anyway, the workout went great.  HR was a bit high, but was generally reasonable for the lack of sleep and large amount of caffeine that I had consumed during the day.  I tried to behave during all the reps until the last 500, when I got a bit crossfit happy.  I maintained the 24 spm rate, but pushed the pace below 1:50.  It was a very satisfying way to finish.

12-5a

12-5b

That’s a bit hard to deal with, so here it is in spreadsheet form.

Screen Shot 2017-12-06 at 1.13.27 AM

So, now I am flying to Taipei.  I will arrive around 6am local time.  I’m planning to go to the hotel, check in, take a quick nap and then head to the office for some meetings.  Then to a customer event in the afternoon and evening.  I lose Wednesday to time zones and Thursday is a rest day.

 

Great Video & Presentation: Optimizing endurance training adaptation – Stephen Seiler

Link to the video on the Oxford Brooks Video Portal

One of the articles that has had the biggest effect on how I train is a survey article by Stephen Seiler.  Published in 2009, I found it in 2012 and it was the first peer reviewed article that I had seen which laid out the case for polarized training, and even included some findings for recreational athletes.

I had seen research that showed that polarized training, with split of 80% low intensity (LIT) and 20% high intensity (HIT) was optimal for elite athletes who train >10 hours a week.  But what about schmucks like me, who train for fun and have jobs and lives.  The key question for me was whether the ratio between LIT and HIT should change if the amount of training is lower?  The article directly addresses that question…

Screen Shot 2017-12-04 at 11.09.02 AM.png

Screen Shot 2017-12-04 at 11.09.12 AM

This was hugely influential for me and I took the advice to heart.  I tried to keep the intensity of my endurance workouts low, and the duration as long as I had time for.

The next bit of Seiler wisdom that I found helpful was a study about individualization of training.  I have previously written about it here.  The great thing about this study was reinforcing just how big the differences in response was between different athletes for the same training stimulus.  He cited a study that was comparing different approaches to block periodization.  There was a slight, statistical advantage to one approach, but the variation of response between athletes in each training group was much larger.  His conclusion was that the same approach will not work for everyone.  This is a pretty important lesson to learn since there are a lot of people who will cite their own results (or a national team’s results) as “proof” that a certain approach works.

So much of what works and doesn’t work has to do with how well a training approach matches your basic physiology and current training state.  If you have tons of slow twitch muscles and do better at long distances, then you are likely to have different training needs than if you a fast twitch sprinter.  In my own training, it has become apparent over time that I need a LOT of low intensity rowing to make improvements in my endurance.  Others can by with a lot less.

So, it is with that background that I watched the video linked at the beginning of this post.  I am inclined to pay attention to stuff that he presents because it seems to be well researched, and because it has resulted in good results for me.

This video reviews a fair amount of stuff that he has done before, but introduces a couple of useful conceptual frameworks to understand training.

The first is Seiler’s Hierarchy.  Here is a link to an article explaining it.  This set’s up a pyramid to illustrate the priority of different elements of training on race day performance.

Screen Shot 2017-12-04 at 12.26.42 PM.png

At the base of the pyramid is training volume.  As he puts it, there is a lot of peer reviewed research that shows a strong correlation between training volume and race performance.  Miles do make champions.

The next level of the pyramid is High Intensity Training.  The point here is that you need more than just the long slow stuff to actually improve.  In addition, you need training that is hard enough to push your heart rate to 90% of your max, or higher to deliver adaptation.   So, within that framework, I guess it is safe to safe that “No Pain / No Gain”.  He discusses potential ways to do High Intensity Training and cites a study comparing 4 minute, 8 minute, and 16 minute intervals.  He didn’t show this in the video, but it summarizes the finding of that study.

Screen Shot 2017-12-04 at 12.09.21 PM.png

He made the point that there might be a sweet spot around the 90% HR level and that workouts that maximized the time at or around the 90% level might be more effective than shorter workouts that achieve higher heart rates, but for shorter durations.

The third level of the Pyramid is Training intensity distribution.  This is where polarization comes in.  He presented findings from rowing, skiing and running that showed that elite athletes generally spend their time training at much slower or faster paces than the actual race pace.  This is where 80/20 comes from.

These three tiers represent the solid base of a training plan.  Beyond that, you get into areas that are likely to have an impact, but the effect is less and the research is less solid.  In the linked presentation, but not the video, he goes into detail about the study on block periodization studies.  This research compared three block periodization strategies.

 

Then they looked at the results for the athletes that participated.

Screen Shot 2017-12-04 at 12.20.40 PM.png

So, basically, all three worked great for some athletes and didn’t work at all for some athletes.  This is the basis of his talk about individualization.  You need to track what you’re doing and if you aren’t making progress, you should try something different with regard to periodization.  There is good evidence that doing the same thing for longer than 8-10 weeks will result in diminished improvement, but it doesn’t matter as much what change you make.

The remaining levels of the pyramid are essentially the icing on the cake.  They have been shown to have some benefit on race performance, but can’t be used to substitute for having a good base.

The other useful concept in the video was a discussion of dose/response curves.  He described the similarity between training and medication.  Basically, you have two effects as you increase the dosage of something on the subject.  There is a desired effect, and there are side effects. The desired effects of training are increases in maximum power, VO2Max, Lactate Threshold, and aerobic endurance.  The side effects of too much training are injury, illness and in my case an angry spouse.

 

Each curve is basically s-shaped.  You need to get to some minimum dose before you start to see the desired effect, then that effect increases with increasing dose.  At some level, the desired effect levels off, even with higher doses.  The key to finding the right dose is figure out a level where the desired effect is maximized, but the side effect is still low.  This is a good concept to keep in mind to ward off the “more is better” mindset.  It is also useful to keep in mind around polarized training.  The intent of long slow training is different than that of intense HIT.  Each has it’s own dose / response curve, but they can effect each other.  A way to think of this is that the desired effect curve is specific to the exercise intensity, but the side effect curve is driven by sum of all the training.

The challenge is that it’s pretty tough to know where the knees of the desired response and side effect curves are in practice.  That’s where we end up relying on rules of thumb.  Examples of these rules:

  • You need to accumulate time above 90% HRMax to get a good response to HIT
  • That the side effects of LIT volume are driven mostly by the specific type of sport being trained.  They are lower for running and higher for non-impact sports like rowing
  • That decreased Heart Rate Variability is a sign of over training

These are all pretty squishy and that’s where training planning gets tougher.

 

 

 

 

 

60′ L4

60′ L4

168/172/176/180/168/172

8-2a

Tough sweaty work.

Then I packed up and headed to the airport and flew to Tokyo.  I’m posting this from the back of a Tesla on the way to my hotel (in car wifi is pretty cool!)

Tomorrow:  We’ll have to see what kind of a gym the hotel has.

Hooray, the hotel has an erg!

Monday, July 24 and Tuesday, July 25:  (No Training)

I woke up at the ungodly hour of 4:30am to get to the airportfor my 7am flight.  I was flying to Shanghai via Chicago, total flight time 17 and a half hours.  Total travel time 22 and a half hours.  With the time zone changes, I got into my hotel room at 3:00pm Tuesday afternoon.  I took a shower and went to work, then a customer dinner.

I was back in my hotel room by 9:00pm and asleep at 9:01pm (approximately)

I guess you’d call that 2 rest days, but it didn’t feel very restful.

Wednesday, July 26:

I slept pretty well considering the jet lag.  I woke up around midnight, but got right back to sleep.  I woke up at 3:00am and slept fitfully until 5am.  I was in the gym by about 5:30am and what a gym it was.

IMG_2330

I’m staying in the Kerry Hotel in Pudong and the fitness center is incredible.  The main gym has ceilings two stories high, there is a spinning room and a group room off to the side.  They have lots of treadmills, ellipticals, bikes, weight machines, TRX, free weights, kettle bells, all in brand new condition.  And they had 2 perfectly maintained concept2 Model D rowing machines with PM4s.  I couldn’t believe my good fortune.

When I arrived there was someone using one of the rowers, and so I settled into the second one.

Plan:

  • 80′ L4
  • 4×20’/1′ rest
  • rate/power
    • 16 – 150W
    • 18 – 170W
    • 20 – 190W
    • 22 – 210W
  • stroke sequence:  I decided to go for my all time favorite classic L4 sequence.  In shorthand it’s a 2x(168/172/176/180).  That means 168 strokes in the first 10 minutes, then 172, then 176, then 180.  So, here’s how that looks.

7-25c

I had a blast!  The intensity was just about perfect.  The fastest bits pushed me above the top of my UT1 zone, but my HR dropped back in the slower pieces.

I really should get a USB cable so I can use ergdata with the PM3 and PM4, but for now all I get is HR data.

7-25a

Tomorrow:  I think I’ll stick with the Wolverine theme and do this month’s CTC.  It will be slow, but I’d like to put a score on the board.

 

 

Planning an adventure

As I have been struggling with motivation and balancing work, travel, life and training, there has been one consistent bright spot for me.  The thought of doing the Blackburn challenge.  I have been having a blast rowing open water, I like the adventure of it and the newness of it.

So, we are heading back to the cape this weekend, and the weather looks favorable to do a long row.  The forecast for Saturday morning is for partly sunny, around 50F, and light wind from the east.  That is my new favorite wind direction because it is an offshore wind and that keeps the waves under control.

The tide will be low, so I want to stick to deeper water,  That gives me an opportunity to work on rowing to a compass heading and following a planned course.

I laid out a course that is just about 23km (12.5nm).  This is a bit over half the length of the Blackburn Challenge (22nm) , but a good long row.  It should take me just over 2 hours, depending on the sea state.

Here’s the course plan.

Screen Shot 2017-05-10 at 9.27.40 PM.png

For a fun comparison, here’s the annotated course map for the Blackburn.