Saturday: 10K push

November 12, 2016November 14, 20162 Comments

I had a busy day on Saturday. I had a haircut appointment in the morning, then some shopping to do. I got home around 1 and we needed to head out to pick up some friends for dinner and a concert at 2:30.

I almost didn’t workout, but I was feeling antsy, so I decided to do a 10K push workout. For those unfamiliar, these workouts are AWESOME! Here’s how it works

10K distance
Start at something close to your steady state pace
Speed up by 0:01/500 for each 1000m of the workout

I have done this workout a 3 times in the past year.

Dec 10, 2015: Start at 2:00, failed at 4K to go, peak HR 180
Dec 15, 2015: Start at 2:02, success, peak HR 178
May 30, 2016: Start at 2:03, success, peak HR 177
Aug 15, 2016: Start at 2:05, success, peak HR 177

I was feeling pretty cocky after my good 10K last month for the CTC, so I decided to start at 1:59 today. It worked out very well.

Nov 12, 2016: Start at 1:59, success, peak HR 174

No problems at all. A nice cruise and I was only pushing hard for the last 3000m or so.

Workout Summary - media/20161114-185906-sled_2016-11-12T13-36-38ZEST.strokes (1).csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|10000|37:52.0|01:53.6|23.5|153.1|174.0|11.2
W-|10000|37:52.0|01:53.6|23.5|152.4|174.0|11.3
R-|00000|00:00.0|00:00.0|00.0|000.0|174.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|01000|03:54.5|01:57.2|21.3|130.0|138.0|12.0
02|01000|03:54.3|01:57.1|22.2|141.7|145.0|11.5
03|01000|03:52.4|01:56.2|22.3|145.8|148.0|11.6
04|01000|03:51.0|01:55.5|23.0|147.9|152.0|11.3
05|01000|03:49.5|01:54.8|23.1|150.6|153.0|11.3
06|01000|03:47.3|01:53.7|23.3|153.7|156.0|11.3
07|01000|03:45.1|01:52.6|23.9|159.0|161.0|11.2
08|01000|03:43.4|01:51.7|24.4|162.2|165.0|11.0
09|01000|03:41.0|01:50.5|25.0|165.3|168.0|10.9
10|01000|03:34.2|01:47.1|26.5|171.0|174.0|10.6

Generally, the splits line up pretty well between the postprocessed results and the PM5 data. The first split is off a little bit.

I purposely tried to use a fluffier stroke rate on this piece, so I was interested to see how my power versus stroke rate would look. It’s kind of fun to see the results. Here is the whole thing. From this you might conclude that there is a positive correlation between stroke rate and drive force.

So, I split the data set to look at the first half versus second half. Now you can see the the first half is flat and the tail is in the second half. This got me thinking, is there a correlation, or did I just hammer the last 1000m.

Answer: I hammered the last 1000 meters. Theses two plots are the first 9000m and the last 1000m.

What a fun workout and I drank beer at dinner with little or no guilt.

Sunday: Easy 4 x 20′ L4

November 7, 2016Leave a comment

I like late afternoon workouts. I seem to be much better.

Today, I started around 4:30 at home after we returned from Cape Cod.

Plan:

4×20′
L4 format
power target: 10W x spm
Slow start to warmup
HR limit: 155 (never got even close to that)
Lactate test at the end

Completely routine until about 12 minutes to go from the end. My phone rang, and the number that came up was my Dad. I thought that I would call him back as soon as I finished. But as soon as it stopped ringing, he called again. Now I was worried, so I stopped and picked up. No emergency, thank goodness. Then I picked up where I left off and finished.

#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02393|10:00.0|02:05.4|17.3|126.8|136.0|13.8
02|02442|10:00.0|02:02.8|18.6|133.0|136.0|13.2
03|02448|10:00.0|02:02.5|18.8|133.4|139.0|13.0
04|02456|10:00.0|02:02.1|18.9|134.3|138.0|13.0
06|02464|10:00.0|02:01.8|18.9|134.2|138.0|13.1
07|02139|08:42.0|02:02.0|19.0|131.9|138.0|12.9
08|02262|09:09.7|02:01.5|18.9|130.8|137.0|13.0

I tested lactate when I finished….1.2mmol/l

Last time I did this workout, it was over 2.

Wednesday: 2 x 30′ Fitness Center

November 2, 2016Leave a comment

In San Diego. Hotel Fitness Center

30 minutes treadmill, 3.1 mph, 15% incline
30 minutes elliptical, level 15, “rolling hills”

As boring as it sounds.

Tonight: back on the red eye.

Tomorrow: I should do something higher intensity. Maybe I’ll do the 15×3’/1′ with an easy-ish pace target like 1:52.

Head Racing Training review

November 2, 20162 Comments

Date	Day	Workout Type	mode	Planned Workout	*Actual Workout*
10/10/16	Mon	rest	rest	rest	Treadmill 40′ LIT Strength Training
10/11/16	Tue	Long Intervals	otw	4 x 2500 / 5′ rest r24 48′ HIT 30′ LIT	2 x 30′ treadmill/crosstrainer 60′ LIT
10/12/16	Wed	Steady State	otw	4 x 3000 / 1′ rest r20 (HR limit at 80% HRR) 75′ LIT	4 x 10′ Threshold on treadmill 40′ HIT 40′ LIT
10/13/16	Thu	Short Rest Intervals	otw	4 x (3 x 3′ on / 1′ paddle) / 2′ rest 36′ HIT 30′ LIT	Travel day back to US “rest”
10/14/16	Fri	Steady State	otw	Square Blades / Slow Roll Up / r20 2 minutes each, repeated 75′ LIT	Head Race Piece in 2x 30′ HIT 32′ LIT
10/15/16	Sat	Hard Distance	otw	5.5K r30 30′ HIT 30′ LIT	16km Open Water 95′ LIT
10/16/16	Sun	long and easy	erg	4 x 30′ / 1.5′ rest (lactate) 120′ LIT	3×20′ L4 60′ LIT
10/17/16	Mon	Rest	rest	rest	4x(5×2’/30″)/5′ 40′ HIT 50′ LIT
10/18/16	Tue	taper	otw	4 x 500 8′ HIT 40′ LIT	4×500 in 1x 8′ HIT 40′ LIT
10/19/16	Wed	taper	otw	3 x 500 6′ HIT 40′ LIT	3×500 in 2x 6′ HIT 62′ LIT
10/20/16	Thu	taper	otw	2 x 500 4′ HIT 40′ LIT	2×500 in 1x 4′ HIT 46′ LIT
10/21/16	Fri	taper	otw	row the course 60′ LIT	practice run 15′ HIT 60′ LIT
10/22/16	Sat	HOCR	otw	race 25′ HIT 60′ LIT	race 25′ HIT 80′ LIT
Pre Race Totals				157′ HIT 600′ LIT	168′ HIT 665′ LIT
10/23/16	Sun	HOCR	otw	rest	rest
10/24/16	Mon	Rest	rest	Rest	Rate Ladders in 1x 65′ LIT
10/25/16	Tue	Long Intervals	otw	5 x 1500 / 5′ rest r26 35′ HIT 40′ LIT	5 x 1500 in 1x 33′ HIT 47′ LIT
10/26/16	Wed	Steady State	otw	4 x 2900 / 1′ rest r20 (HR limit 150) 75′ LIT	steady state 1x 90′ LIT
10/27/16	Thu	Short Rest Intervals	otw	4 x (5 x 2′ on / 30″ paddle) / 2′ rest 40′ HIT 35′ LIT	4x(5×2’/30″)/5′ 40′ HIT 36′ LIT
10/28/16	Fri	Steady State	otw	4 x 2900 / 1′ rest r20 (HR limit 150)	rest
10/29/16	Sat	Hard Distance	otw	5.5K r30 30′ HIT 45′ LIT	75km bike ride 180′ LIT
10/30/16	Sun	long and easy	erg	4 x 30′ / 1.5′ rest (lactate) 120′ LIT	rest
Total				105′ HIT 390′ LIT	73′ HIT 418′ LIT

So this picks up at the very end of my trip to Asia. I managed to keep my training minutes just about on track over the trip, and I picked up the schedule as soon as I got back. I ended up with a bit more training load than planned. The higher total of HIT minutes was caused by pushing too hard during the practice run. (That was a bad idea!) Otherwise, I can’t complain about the way it went.

Last week was another good training week. I got in lots of LIT training time thanks to the mammoth bike ride, but I was under a bit on the HIT because I missed the head race piece.

As it turns out that is inconsequential. I will not be able to do the Merrimack Chase this year due to work conflicts this week and next. That leaves an unsatifying feel to the end of this season, which on the whole was an unsatisfying season. Between having a big new job and a crushed boat, it was a lot less successful than last year’s OTW season.

But, frankly, that leaves me hungry to do better next year. I’m cooking up a training plan for that soon!

Tuesday: 4 x 20′ / 1′ rest L4 (and stroke metrics)

November 1, 20164 Comments

Standard session.

10W * stroke rate as the target power

10 minute blocks

Plan:

Results: About 0.7 sec fast on pace, and just about right on strokes (+4 for the whole workout)

Workout Summary - media/20161101-131736-sled_2016-11-01T06-47-09ZEDT.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|19719|83:09.0|02:06.5|18.5|144.9|162.0|12.8
W-|19482|80:00.0|02:03.2|18.4|144.8|162.0|13.2
R-|00242|03:09.0|06:30.6|17.1|128.3|162.0|09.2
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02382|10:00.0|02:05.9|17.0|123.7|138.0|14.0
02|02437|10:00.0|02:03.1|18.4|139.9|145.0|13.2
03|02429|10:00.0|02:03.5|18.4|139.2|145.0|13.2
04|02448|10:00.0|02:02.5|18.7|145.6|149.0|13.1
05|02447|10:00.0|02:02.6|18.8|146.0|153.0|13.0
06|02451|10:00.0|02:02.4|18.9|152.5|156.0|13.0
07|02448|10:00.0|02:02.6|18.9|153.4|159.0|13.0
08|02439|10:00.0|02:03.0|18.5|158.4|162.0|13.2

In terms of effort, it felt great through the first 40 minutes, but when I added in the little 2 minute chunks at 200W, it seemed to really bury me. My HR climbed pretty hard in the last 30 minutes of the workout. This is a bit harder than I want to be working in these sessions. Next time, I will go back to just alternating 18s and 19s.

Since I have the enormous power of rowsandall.com at my finger tips, I decidedto do a bit deeper analysis of the row. This was an L4 workout so the power and stroke rate is closely prescribed. Here’s a view of the power versus strokes rate.

You can see that even though my averages were about right, that there is considerable variation in the power from stroke to stroke. I wonder if greater consistency in applied power at each stroke rate would be a sign of better efficiency?

Here’s a view of Drive Length versus stroke rate.

I would have thought that drive length would increase at lower stroke rates, but that is NOT what happened. You can see that my stroke actually gets shorter as the stroke rate decreases. I am also surprised at the variation from stroke to stroke, nearly 10 cm difference. Maybe a more repeatable stroke would be more efficient?

Now a look at peak and average force

I haven’t really sorted this one out. There is definitely a negative correlation between peak force and stroke rate, and a less pronounce relationship with average force. The spread is the thing that has me fascinated.

Finally, work per stroke. Basically “SPI”. This by the design of the workout should be pretty flat.

And it is. The interesting thing to me on this plot is that my consistency gets better as the rate increases.

I posted these for three reasons.

It’s the beginning of erg season and I need a new way to keep myself entertained.
I would like to find ways to get faster that I have not yet explored
I would like to capture a baseline for the beginning of the season. Then in March, I can do this same workout and compare the graphs at the end of the season.

This afternoon, I am flying off to San Diego. Tomorrow will be a fitness center session, then another endurance session on Thursday morning after I get off the red eye.

Hopefully during the flight today I can figure out what my next objectives are and begin to lay down a training plan.

Saturday: 75km Bike Ride

October 29, 20162 Comments

Friday: I slept in and worked from home. My wife and I were heading down to the cape for the weekend. I was hoping to squeeze in a workout, but a quick look at my meeting schedule dashed those hopes. So, I took it as a rest day.

Saturday: I decided I wanted to do a long bike ride. From my house all the way to the beginning of the Cape Cod Rail Trail. The weather was a little iffy. The wind was howling last night, over 50mph at times, with some rain as well. By this morning, the wind had calmed down a bit and the rain was gone. It was still very gray, and the it was quite cool, around 48F.

You can see from the elevation that the ride is quite flat. The only thing that breaks it up is frequent road crossings. It starts with about a mile of walking and riding on sandy roads on the island, then the road firms up and you can start riding. As I crossed the bridge from the island, my jury rigged mount for my iphone busted and my phone clattered to the pavement. I stuffed it in my pants and rode the rest of way without any speed of heart rate feedback. I join the rail trail at mile 21, and head south. There was a ton of sticks, leaves, pine cones and other debris on the trail from the wind storm yesterday. It made steering a bit interesting.

I tried to keep my cadence up. Whenever I hit a hill, I downshifted to try to keep things light. I don’t ride very often and I have very rarely gone this far. I still wanted to get a good aerobic workout, but I didn’t want to cramp up 20 miles from home.

There was very little traffic on the trail, and I’m proud to say that I was not passed by a single cyclist.

Looks like I succeeded in terms of intensity. An hour and a half of UT1, plus 45 minutes of UT2. Total time on the road was over 3 hours, with about 2:50 of moving time.

The biggest challenge of the ride was arriving back at the island at high tide. I had to carry my bike and wade through about half a mile of flooded road. Man, the water was cold. Here’s the view back across it after I was finished. You can see the bridge off in the distance. The water was 6 to 12″ deep all the way along the road. I’ve never seen the tide that high.

After I finished wading, I had lost all feeling in my feet. I got my socks and shoes back on and peddled slowly back to the house.

Wahoo fitness said it was a 2500 calorie bike ride. I think that is probably about right. It was pretty epic for me.

Tomorrow: I will do an easy erg session in the evening when I get home from the cape.

Tuesday: 5 x 1500

October 25, 20164 Comments

On the Upper Charles in Newton in my single

Weather: Cold and stunningly beautiful. There was frost on the dock, and the air temp was around 36F. There was no wind at all at first. Over the course of the session, a little bit of wind from the east started, but it was barely noticeable.

The river level was high because of all the rain we got over the weekend. From the GPS data, it looks like the flow was a bit higher than usual (my calculation about 0.02 m/s) This is about a second plus or minus on pace depending on whether you are heading up of down river.

Plan:

Short warmup
5 x 1500m / 5′ rest
- rate: 26-28
- pace: faster than 2:15
- No HR cap. Threshold intensity
Square blade rowing for cool down

TCX data from RIM

Workout Summary - media/20161025-133204-77854o.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|12728|71:56.0|02:49.6|22.6|145.0|174.0|07.8
W-|07501|32:51.0|02:11.4|27.0|162.2|174.0|08.5
R-|06530|46:46.0|03:34.9|16.5|113.6|174.0|08.1
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
02|01501|06:31.8|02:10.5|25.8|155.5|163.0|08.9
03|01501|06:34.7|02:11.5|27.6|161.6|168.0|08.3
04|01499|06:32.3|02:10.9|26.6|161.8|171.0|08.6
05|01502|06:40.9|02:13.5|27.6|166.6|173.0|08.1
06|01499|06:31.3|02:10.6|27.5|165.2|174.0|08.3

Speedcoach Data. I sure do like the lower noise you get from the impeller. I think the cal factor is still a little stingy. The avg pace from GPS was 2:11.4. From the Speedcoach it’s 2:12.3.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1230_|_07:16_|_2:57.2_|_124___|_17.1_|_09.9_|_117___|_warmup
01235_|_1490_|_06:36_|_2:13.0_|_170___|_25.7_|_08.8_|_155___|_rep #1
02735_|_0546_|_03:39_|_3:20.3_|_063___|_17.3_|_08.7_|_125___|_rest
03271_|_1491_|_06:32_|_2:11.3_|_180___|_27.6_|_08.3_|_162___|_rep #2
04771_|_0604_|_04:15_|_3:31.0_|_071___|_16.7_|_08.5_|_128___|_rest
05366_|_1495_|_06:39_|_2:13.3_|_175___|_26.3_|_08.5_|_164___|_rep #3
06866_|_0421_|_03:07_|_3:42.0_|_052___|_16.7_|_08.1_|_133___|_rest
07282_|_1487_|_06:33_|_2:12.1_|_180___|_27.5_|_08.3_|_166___|_rep #4
08782_|_0473_|_03:15_|_3:26.4_|_056___|_17.2_|_08.4_|_139___|_rest
09242_|_1491_|_06:33_|_2:11.9_|_180___|_27.5_|_08.3_|_165___|_rep #5
10742_|_2876_|_17:04_|_2:58.0_|_310___|_18.2_|_09.3_|_132___|_sbr, cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01230_|_07:16_|_2:57.2_|_124___|_17.1_|_09.9_|_117___|_warmup
07454_|_32:53_|_2:12.3_|_885___|_26.9_|_08.4_|_162___|_Main set
02044_|_14:16_|_3:29.3_|_242___|_17.0_|_08.4_|_131___|_rest meters
02876_|_17:04_|_2:58.0_|_310___|_18.2_|_09.3_|_132___|_cool down
13604_|_11:28_|_2:37.6_|_1561___|_21.8_|_08.7_|_144___|_Total

I was delighted with this workout. I was working hard, but I was never on the edge of failure. I sifted through my journal and found that I did this workout on November 3rd of last year. (Link)

That session last year was a bit of a miracle. Everything went perfectly and I pushed it to the limit. I managed an average split of 2:09.7. Avg heart rate was 168. Today, my avg pace was 2:11.4 (1.5 sec slower), but my avg heart rate was 162. Taking into account the lack of threshold work that I have done in my single this year, I find it very encouraging that I am that close on pace, and in a better place in terms of aerobic fitness.

Tomorrow: 75′ steady state. It’s gonna be cold again. Predicted low around 32F.

Friday: Practice run for the HOCR

October 21, 2016November 2, 20162 Comments

Around 2:30pm, I met Joe down at the Singles and Doubles Launch Area (SADL) by Riverside Boat Club.

He had already unloaded the boat and gotten rigged, so we were ready to launch and go for our practice run. Practice day for the HOCR is almost as fun as the race. There are hundreds of boats on the course, all trying to rehearse hat they will do and trying to get landmarks to look at for steering. The weather was great. Wind from the ESE about 5-10 mph, and really warm, nearly 70 degrees.

ESE is a nice tail wind. The SADL dock is about 1000m from the start. So on practice day, you launch and join the parade of boats going upstream on the cambridge side of the river. You do the 3700m from there to the finish, and then turn around for the long slow paddle back down river. The paddle back is quite relaxing, or maddening if you are on a tight schedule. The downstream course is very narrow around the turns and they closely control the traffic into them. You are marshalled by officials on the banks to tell you when to stop and go. You continue past the SADL dock all the way to the start area in the Charles River Basin, and then you can do a practice run from the holding area through the start chute and the first 1000m of the course which is a long turn to starboard.

Today, my phone ran out of batteries as we were paddling back down stream, so the map just shows the trip upstream and a little bit of the paddle back.

The intent of this row is just to get accustomed to the course. Last year, I got too excited and rowed it way to hard. This year, I was determined to do a better job of keeping it light and easy. Of course, I failed. I went just as hard as I did last year.

Oh well. It was a very enjoyable row and I felt a lot more energized than tired after we finished.

Tuesday: 4 x 500 taper

October 18, 2016October 19, 20162 Comments

In my single, down in Newton. First day of the taper for the HOCR.

Following the same taper plan I always do. (The paper it’s based on is here)

The idea is to do a decreasing number of high intensity intervals as you approach race day. By doing this you maintain your VO2max while also lightening the training load to get some supercompensation. If you compare the approach with pure rest, and a low intensity taper, you get a longer time to fatigue.

So, today was 4 intervals. Tomorrow is 3, Thursday is 2. Friday should be a total rest day, but we will be doing a slow scouting run on the race course.

Weather: Dark! I boated at 6:30 and it was overcast so the full moon was blocked. There was very little light at first, but it got better over the first 30 minutes. There was a bit of wind at first, but it died down during my warmup. It was unseasonably warm, around 62F.

Plan:

Full Rojabo style warmup
4 x 500m intervals
As much rest as I wanted, 2 to 5 minutes
Pace target 2:00 (I was stunned to see that I did these with a 1:55 pace target in July)
Rate: 28 spm

My warmup was my version of the Rojabo warmup. I like it because it fits the length of the river really well and is just taxing enough.

10 strokes at 20spm / 10 paddle
20 strokes at 22 / 20 paddle
30 @ 24 / 30 paddle
20 @ 26 / 20 paddle
20 @ 28 / 20 paddle
20 @ 30 / 20 paddle
20 @ 32 / 20 paddle

Then I had a drink and did the first interval, which took me to the bridge. I paddled through the bridge and felt pretty good, so I took off on the second one with only a couple minutes of rest. That one hurt a bit more, and I had a taste of the lactate rush after I finished it (nausea, feeling like I would pee my pants, stuff like that). I paddled through the s-curve, and then setup for the third interval. I took this one a bit easier and felt few ill effects afterwards. This one took me past the island and left me a bit too close to the end to keep going straight, so I paddled back to the end of the straight 1k chunk and set up. My legs felt it in the last one. But it was the last one.

I used both RIM and my speedcoach. I’m seeing some weird stuff on the speedcoach.

Here’s the RIM data.

Here are the splits.

Workout Summary - media/20161018-175618-77540o.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|05474|32:45.0|02:59.5|21.4|139.9|174.0|07.8
W-|02000|09:02.0|02:15.7|25.0|147.7|173.0|07.9
R-|07672|49:50.0|03:14.9|20.4|137.4|173.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
02|00500|01:59.9|01:59.9|27.8|158.7|169.0|09.0
03|00500|02:01.6|02:01.6|28.0|158.1|173.0|08.8
04|00500|02:00.7|02:00.7|28.1|158.1|173.0|08.8
05|00500|01:59.8|01:59.8|28.7|160.4|173.0|08.7

Here’s the plots from the speedcoach.

I am struggling to explain the pace changes that occur in the first and second intervals. Parsing this data into splits shows that the first rep was a bit slower on the speedcoach. The other ones line up reasonably well.

00020_|_0078_|_00:23_|_2:27.4_|_008___|_20.9_|_09.8_|_124___|_warmup

00100_|_0499_|_02:03_|_2:03.2_|_058___|_28.3_|_08.6_|_162___|_rep #1

00600_|_0274_|_02:00_|_3:38.6_|_037___|_18.5_|_07.4_|_142___|_rest

00860_|_0499_|_02:00_|_2:00.6_|_058___|_28.9_|_08.6_|_165___|_rep #2

01360_|_0449_|_03:07_|_3:27.9_|_059___|_19.0_|_07.6_|_135___|_rest

01820_|_0485_|_01:57_|_2:00.2_|_056___|_28.8_|_08.7_|_164___|_rep #3

02320_|_0803_|_05:12_|_3:14.2_|_095___|_18.3_|_08.5_|_129___|_rest

03100_|_0396_|_01:35_|_1:59.7_|_046___|_29.1_|_08.6_|_166___|_rep #4

03500_|_1727_|_10:04_|_2:54.8_|_188___|_18.7_|_09.2_|_132___|_cool down

The best thing about a taper is that it’s fun to row fast!

Tomorrow: Back on Quinsig for 3 x 500 plus drills.

Monday: 4 x ( 5 x 2′ / 30″ rest) / 3′ rest in 2x

October 17, 2016Leave a comment

Weather: Incredible. Very little wind. Flat water. Temperature above 60F!!!! A full moon out, so visibility was great even though the sun didn’t come up until we were done.

Plan:

warm up to north end of lake. A couple of power 10s and a power 20.
4 sets of (5 x 2′ on / 30″ paddle)
Each set done as a ladder 24/26/28/26/24
2 to 3 minutes of rest between sets
cool down back to boat house

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
| 00:00.0 | 02417 | 14:29 | 2:59.8 | 18.4 | 124.3 | 09.1 | warming up
| 14:29.0 | 00453 | 02:00 | 2:12.5 | 24.2 | 148.7 | 09.3 |
| 16:29.0 | 00094 | 00:30 | 2:39.6 | 22.6 | 155.8 | 08.3 |
| 16:59.0 | 00462 | 02:00 | 2:09.9 | 26.5 | 159.4 | 08.7 |
| 18:59.0 | 00093 | 00:30 | 2:41.3 | 23.5 | 159.5 | 07.9 |
| 19:29.0 | 00459 | 02:00 | 2:10.7 | 27.7 | 161.0 | 08.3 |
| 21:29.0 | 00083 | 00:30 | 3:00.7 | 22.1 | 160.6 | 07.5 |
| 21:59.0 | 00441 | 02:00 | 2:16.1 | 26.2 | 158.3 | 08.4 |
| 23:59.0 | 00087 | 00:30 | 2:52.4 | 22.9 | 159.6 | 07.6 |
| 24:29.0 | 00444 | 02:00 | 2:15.1 | 24.4 | 158.2 | 09.1 |
| 26:29.0 | 00175 | 02:00 | 5:42.9 | 15.6 | 125.6 | 05.6 |
| 28:29.0 | 00450 | 02:01 | 2:14.4 | 24.4 | 147.4 | 09.1 |
| 30:30.0 | 00084 | 00:29 | 2:52.6 | 22.9 | 155.8 | 07.6 |
| 30:59.0 | 00449 | 02:00 | 2:13.6 | 26.4 | 158.7 | 08.5 |
| 32:59.0 | 00087 | 00:30 | 2:52.4 | 23.2 | 162.3 | 07.5 |
| 33:29.0 | 00462 | 02:00 | 2:09.9 | 27.9 | 162.8 | 08.3 |
| 35:29.0 | 00083 | 00:30 | 3:00.7 | 23.5 | 164.9 | 07.1 |
| 35:59.0 | 00448 | 02:00 | 2:13.9 | 26.1 | 164.1 | 08.6 |
| 37:59.0 | 00083 | 00:30 | 3:00.7 | 23.7 | 164.8 | 07.0 |
| 38:29.0 | 00439 | 02:00 | 2:16.7 | 24.7 | 162.3 | 08.9 |
| 40:29.0 | 00359 | 04:00 | 5:34.3 | 15.1 | 119.7 | 05.9 |
| 44:29.0 | 00451 | 02:00 | 2:13.0 | 24.5 | 143.9 | 09.2 |
| 46:29.0 | 00085 | 00:30 | 2:56.5 | 23.1 | 153.8 | 07.4 |
| 46:59.0 | 00452 | 02:00 | 2:12.7 | 26.7 | 157.0 | 08.5 |
| 48:59.0 | 00085 | 00:30 | 2:56.5 | 24.5 | 161.0 | 06.9 |
| 49:29.0 | 00461 | 02:00 | 2:10.2 | 28.5 | 161.9 | 08.1 |
| 51:29.0 | 00083 | 00:30 | 3:00.7 | 24.4 | 164.9 | 06.8 |
| 51:59.0 | 00442 | 02:00 | 2:15.7 | 26.6 | 161.3 | 08.3 |
| 53:59.0 | 00085 | 00:30 | 2:56.5 | 24.0 | 161.8 | 07.1 |
| 54:29.0 | 00457 | 02:00 | 2:11.3 | 24.8 | 162.1 | 09.2 |
| 56:29.0 | 00258 | 03:00 | 5:48.8 | 23.9 | 128.0 | 03.6 |
| 59:29.0 | 00438 | 02:00 | 2:17.0 | 26.3 | 147.0 | 08.3 |
| 01:29.0 | 00095 | 00:30 | 2:37.9 | 24.5 | 156.2 | 07.8 |
| 01:59.0 | 00471 | 02:00 | 2:07.4 | 28.4 | 161.5 | 08.3 |
| 03:59.0 | 00084 | 00:30 | 2:58.6 | 25.1 | 165.1 | 06.7 |
| 04:29.0 | 00465 | 02:00 | 2:09.0 | 30.1 | 165.7 | 07.7 |
| 06:29.0 | 00082 | 00:30 | 3:02.9 | 22.9 | 168.0 | 07.2 |
| 06:59.0 | 00454 | 02:00 | 2:12.2 | 28.0 | 165.6 | 08.1 |
| 08:59.0 | 00077 | 00:30 | 3:14.8 | 24.2 | 168.2 | 06.4 |
| 09:29.0 | 00448 | 02:00 | 2:13.9 | 26.5 | 165.5 | 08.5 |
| 11:29.0 | 01353 | 09:48 | 3:37.3 | 19.4 | 128.1 | 07.1 |

| Tstart_ | Dist_ | Time_ | _Pace_ | SPM_ | avgHR | _DPS___ | Remarks
| 00:00.0 | 02417 | 14:29 | 2:59.8 | 18.4 | 124.3 | 09.1 | warmup
| 00:00.0 | 02162 | 16:59 | 3:55.7 | 20.7 | 141.5 | 06.2 | rests
| 00:00.0 | 01353 | 09:48 | 3:37.3 | 19.4 | 128.1 | 07.1 | cool down
| 00:00.0 | 02694 | 12:01 | 2:13.8 | 24.5 | 153.8 | 09.2 | r24
| 00:00.0 | 03580 | 16:00 | 2:14.1 | 26.4 | 158.9 | 08.5 | r26
| 00:00.0 | 02307 | 10:00 | 2:10.0 | 28.1 | 162.6 | 08.2 | r28
| 00:00.0 | 00465 | 02:00 | 2:09.0 | 30.1 | 165.7 | 07.7 | r30

That was exhausting, but pretty darn fun. HR was notably low for the RPE of the workout. I guess I was never really on the edge. And the boat speed was better. We’ve done this workout twice before. The first time our avg pace was 2:14.1. The second time it was windier and the avg pace was 2:15.5. Today, on very nice water, and with a lower HR, the avg pace was 2:12.7. Gotta say, I’m pretty happy with that.

It’s interesting how we were faster at r24 than we were at r26. Part of that is that the r24s were the first and last rep of each set, so we were fresher in the first and more motivated in the last, but I also think that we are just cleaner at r24. I think for racing we should probably be working between these two rates.

Tomorrow: Back in my single for a taper session 4 x 500 at r28. With long rests and some technique drills.

Quantified Rowing

Measure – Adjust – Improve

Category: Uncategorized

Saturday: 10K push

Sunday: Easy 4 x 20′ L4

Wednesday: 2 x 30′ Fitness Center

Head Racing Training review

Tuesday: 4 x 20′ / 1′ rest L4 (and stroke metrics)

Saturday: 75km Bike Ride

Tuesday: 5 x 1500

Friday: Practice run for the HOCR

Tuesday: 4 x 500 taper

Monday: 4 x ( 5 x 2′ / 30″ rest) / 3′ rest in 2x