5 x 1500 / 5′

Back in Hopkinton.  Rainy day, with lots of boring stuff to do.

I had plenty of time of an erg session, but I wasn’t really into it.  My stomach was off in the morning, and it didn’t feel like it had completely recovered by mid afternoon when I went down to the basement.

I have been getting a lot of base training, but not a lot of the harder stuff.  Today, the plan was to get back into that.  A good way to get going is the 5 x 1500.  I’ve always liked this session.  Way easier to wrap my head around than the 4 x 2k. Today was no exception.

I did a 1500 rep as a warmup, starting with a pick drill, and then alternating hard 100s with easy 100s.

Then into the main session.  I haven’t done one of these for a while, so I set an easy target,  I just wanted to keep it faster than 1:55.  When i got going, 1:54s felt OK, so I went with it.  I was pretty winded by the end, but in no jeopardy.

Rep number 2, a little faster.  Still feeling OK.

Rep 3, now I wanted to keep the negative split going. It was getting a bit harder to hold the splits at my original rate, so I let the rate creep up.  Not much.  The first 2 reps, I counted out 147 strokes for the piece.  This one, I counted 150.

Rep 4.  Things are getting real.  Rate up some more and push through a little feeling of crisis around 900m.  Tell myself that I can ease off in the next rep if I make it.

Rep 5.  The 5 minute rest is a magical thing.  By the end of it, I was ready to take on the world, and keep my streak alive.  This time, it kinda stung.  But I was never tempted to bail on it.  Success. Negative split the whole way!

First rep is the warmup.  Last is the cool down.

Tomorrow:  Technique session in my Single.  I wonder if I remember how to row?

 

13km Coastal Row

Another really beautiful, sunny, late summer day.  On Sunday the breeze was blowing from the East, which meant generally flat water, as long as I hung out close to the eastern shore.

As usual, I picked the windiest time of day to go rowing.  I swear that Zeus watches for me to walk out of my house in my rowing shorts, and turns up the wind dial.  The highest gust of the day was at 12:19.  I launched at 12:12.

Screen Shot 2019-09-02 at 11.50.53 AM.png

So, I was slow going into the wind, and fast going away from the wind, but because of the direction, I was rarely dealing with much chop.  There was a fair amount of power boat traffic and that was definitely a factor up near the inner harbor.

I launched 90 minutes before high tide (1:38pm), and when I launched there was still a noticeable current flowing into Loagy Bay.  By the time I got up to the inner harbor, there was no noticeable current.

Screen Shot 2019-09-02 at 11.58.49 AM

As soon as I launched, I headed up into the wind and then turned at a floating oyster shack to head up into Loagy Bay.  I rowed up to the bridge and did a quick turn around.  I rowed back north until I was almost to the beach on Indian Neck.  I turned and skirted the shore.  This turned out to be a bit stressful because there were a bunch of boats moored along the beach, some swamped and barely visible above the water.

As I rowed along the shore, I noticed my splits getting faster.  I was coming out of the current into Loagy Bay and into the main stream heading up to the harbor.  But at the same time, it was getting closer to high tide.

As always, I was waked mercilessly as I rounded the breakwater to the inner harbor, and that continued until I was almost to the pier.  As you get into the inner harbor, there are speed limits that make it much better.  This detail map shows a bit more.  I was on the southerly track on the way in and you can see the jogs in the path as I worked my way through the wakes.

I really enjoyed the last bit behind the jetty.  Flat water, tail wind and the end in sight.

Screen Shot 2019-09-02 at 12.06.08 PM.png

For whatever reason, the trip out of the harbor was less eventful.  I swung wide around the breakwater because there was a bunch of traffic.  I got hit by a monumental interference pattern of wakes between two power boats going in opposite directions on either side of me.  I took on a boat full of water, which I drained through the bailer.

One thing about the Aero.  Even when this happened, I felt completely stable.

The row home was enjoyable, but felt a bit heavier than the outbound leg.  The wind was on my port bow.  The headwind and the flat water made it easy to focus on blade work.  It was a bit like bungee rowing.  After I got free of the wake zone, I just started counting strokes and three hundred strokes later, I was just off the beach.

The long break around the 47 minute mark was when I turned around behind the jetty.  I got into a conversation with a couple of guys in motor boat.  One their sons rowed for Penn, and they were asking about the boat and where I row and stuff like that.

Now it’s Monday and a holiday here.  I have some errands and some prep work for the coming week.  I think I will try to do an erg session later today.  Probably something a bit more intense, but I’m not sure I have the motivation to dig really deep.

 

 

5 beds in 5 nights

Monday – 8/26: 30′ Stationary cycle

I hadn’t planned on a workout on Monday, but I arrived at my hotel and had a appropriate gap in my schedule to squeeze in a quick workout.  I headed down to the gym and hopped on a stationary bike.

Why the bike?  Well, when I was packing on Sunday night I managed to give myself a nasty scratch on the top of my foot and it hurt to walk or run.  The bike pedals were OK though.

I programmed a 1 minute on / 1 minute off interval workout.

Screen Shot 2019-08-31 at 4.59.40 PM.png

Good fun.  I slept in Orange County on Monday night.

Tuesday – 8/27: 50 minute steady state stationary bike 

First thing in the morning when I woke up.

Screen Shot 2019-08-31 at 5.01.55 PM.png

After this, I showered, hopped in the car and drove to San Diego, about 90 minutes away.  I had breakfast with our team there, and had a couple of meetings.  Then I drove to Agoura Hills which is north of LA.  It was a very pleasant 3 hour drive.

Once I got to Agoura Hills, I had a meeting with some of our engineering team there.  I had dinner alone and fell asleep around 9, in the hotel in Agoura Hills.

Wednesday – 8/28: 40 minute stationary bike

Again, first thing in the morning.  Today was a medium intensity rolling hills workout.

Screen Shot 2019-08-31 at 5.06.14 PM

Then back to our facility for more meetings.  I headed out to the airport around noon and flew to Chicago, arriving at 9pm.  I got to the hotel around 10pm and promptly fell asleep.

Thursday – 8/29: 30′ Stationary bike

Tired this morning.  Took it easy.  HR was high nonetheless.

Screen Shot 2019-08-31 at 5.09.40 PM

bokeh_plot - 2019-08-31T171221.839

After that, I headed to our office north of Chicago and had a few meetings.  I headed out to the airport around 4pm.  I caught a 7pm flight home and arrived back at my house around 11pm.  I slept in Hopkinton that night.

Friday – 8/30 : No training

I slept hard until 9am, when my wife helpfully woke me up so I could dash off and get onto my first call of the day..  The morning was a blur of calls.  Then we got our stuff packed and around 1:30 we headed off to the cape, arriving around 4:00pm.  I had another work call, and the we chilled out, had some dinner and crashed around 10:30.

That was my fifth bed of the week.

Saturday – 8/31: 11k coastal row

A glorious beautiful day!  I relaxed all morning.  In the early after noon, I loaded up the boat, and headed off for a row.  There was a brisk 10-15mph breeze from the north, so I decided to row the marshes where I would be protected from the chop.  It was a good call.  At the very end, I came out into the bay a little bit and I was bashed around.  That bit was not fun, but it only lasted a few minutes and I was back on the beach.

Screen Shot 2019-08-31 at 4.46.51 PM

The tide was flowing out during the whole row, and the stream was quite strong at times.

        Workout Summary - media/20190831-2041020o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11661|01:11:55.0|03:05.0|000.0|20.5|146.2|163.0|07.9
W-|11138|01:05:24.4|02:56.2|000.0|20.0|146.7|163.0|08.5
R-|00530|00:06:31.2|06:09.0|000.0|25.1|140.5|163.0|04.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02673|16:15.2|03:02.4|000.0|18.9|136.4|156.0|08.7 against tide
02|01404|08:02.8|02:51.9|000.0|20.4|149.3|155.0|08.5 with tide
03|01915|12:12.5|03:11.2|000.0|19.7|148.0|158.0|07.9 against tide
04|03345|19:28.5|02:54.7|000.0|20.4|150.8|163.0|08.4 bit of both
05|00070|00:27.4|03:16.8|000.0|19.7|159.6|161.0|07.7 against tide
06|01671|08:33.4|02:33.6|000.0|21.2|152.1|161.0|09.2 with tide
07|00060|00:24.6|03:25.0|000.0|19.5|149.6|154.0|07.5 last little bit

Man, I love rowing!  The time just flew by, sun was shining, the water was nice and flat (mostly), and was able to focus on trying to row clean.

Tomorrow:  I hope I can do it all over again.

 

 

 

Work comes first

I love my job.  It is challenging and rewarding.  I’m an engineer and my company is involved in the semiconductor industry.  We supply equipment that is used to test semiconductor devices before they are put into the products that everyone uses every day.  Mobile Phones, computers, cars, trucks, robots, pacemakers, hearing aids, cell phone base stations, network routers.  The electronic guts of all of those products go across machines that make sure that they will work right.

Having a hard job, that I love means that I have to be realistic about my training objectives and plans.  My job got a lot harder a couple of years ago, and as a result, I have raced a lot less and my training load has gone down.

This chart from the Concept2 Online Logbook tells the tale.

Screen Shot 2019-08-26 at 10.11.25 AM

My total training meters have been about 25% lower in the past 3 seasons than it was for the prior 6.  In a sport where “Miles make champions”, and generally “more is more”, that makes a big difference in terms of performance.

Even more impactful than the reduction in volume is irregular training.  If I was able to guarantee 6 sessions a week, but had limits of time per session, I could design a plan and make good progress.  But the way my life works right now, that is not possible.  This past week was an excellent example of what I mean.

Last Sunday, I had, what turned out to be an epic row.  I had planned it as a normal endurance session.  A coastal row exploring the salt marshes in Wellfleet.  And the first half was like that.  But in the second half, I was confronted by choppy water, and then a head wind that piled on a bit more intensity.  I was really worn out by the time I finished.

I was OK with that because I knew what kind of week I was going to have.

Monday:  First day back from vacation.  During vacation, I adjusted to waking up around 8 to 9am every day.  I didn’t think I could rewind all the way to 5:15 on my first day back.  I elected to sleep in.  Looking at my schedule, I could have probably squeezed in a workout, but I was tired and sore from the Sunday row.

Tuesday:  Up at 4:00AM to catch a 6:00AM flight to Austin Texas for a customer meeting.  We got ready in the office in the morning and through lunch.  The meeting was in the afternoon, with a dinner that followed.  I got to my hotel at 9:30PM and fell asleep almost instantly.

Wednesday: Up at 4:00AM to catch a 6:00AM flight home.  Went straight to the office on arrival in Boston.  Had meetings all day, a team dinner after work, and then headed back to the office to host a “Global Town Meeting”.  We have employees all around the world and we are experimenting with using audio and video technology to enable live meetings for the whole organization.  The meeting was at 9pm so that our team in Asia could attend in work hours.  I got home around 11pm, and I was honestly pretty amped up from the meeting.

Thursday:  I slept until 7:00AM and then headed to work.  I had meetings scheduled from 9:30 to 5:00pm, and then I had a business dinner that lasted until around 9:30PM.  On Thursday night, I managed to get to bed by around 11:00.

Friday:  I had a very important internal review meeting at 9:00 where I was the primary presenter.  I really needed to practice my presentation, so I got up at 5:15AM, headed to work and spent the time from around 6:30am to 9:00 working on speaker notes and dry running my stuff.  The meeting went well, and was over by 11:30.  I felt a lot more relaxed and worked through my other meetings in the afternoon.  I left around 6pm.

So there’s five days.  Every day but Monday was more than 12 hours of work and no time for training.    Missing a day or two is no big deal, but 5 days probably erases multiple weeks of gains.

I need to do some research to figure out the best way to deal with this kind of thing.  Maybe some extremely short, HIIT sessions for days when I can’t afford a full workout?  Since I’m on the road again this week.  I guess I’ll give it a try.

As I rolled into the weekend, I was very eager to get back into some training.  I really missed it.  I knew I would be disappointed by my performance, but I tried to be matyure about it.  Just do a couple of nice endurance sessions, get back in the groove.

Saturday – 8/24/2019:  3 x 20’/2′ Endurance with Humon.

I felt great at first, but my HR climbed and I felt really tired by the middle.  I did really enjoy the 1 minute bumps I did during my first 20 minutes though.

        Workout Summary - media/20190824-2045570o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14837|01:06:01.5|02:13.5|155.1|19.0|142.0|155.0|11.8
W-|13986|00:60:00.0|02:08.7|165.5|19.0|142.7|155.0|12.3
R-|00854|00:06:01.5|03:31.6|051.8|19.7|134.4|155.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04711|20:00.0|02:07.4|171.7|20.2|131.3|152.0|11.7
01|04671|20:00.0|02:08.5|165.2|18.2|145.9|154.0|12.8
02|04605|20:00.0|02:10.3|159.7|18.5|151.1|155.0|12.4

Sunday – 8/25/2019 – 3 x 20′  / 2′ with 1′ bumps at r24

I had fun with the bumps, so I decided to do it again.  Today, I tried to hit r24 and 220W for each of the bursts.  I was really feeling the strain by the last 20′ piece, but I was having a good time with it.

        Workout Summary - media/20190825-2125560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15121|01:06:00.0|02:10.9|163.4|19.8|141.4|164.0|11.6
W-|14227|00:60:00.0|02:06.5|174.2|19.7|141.6|163.0|12.0
R-|00896|00:06:00.0|03:20.8|055.2|20.6|139.1|163.0|09.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04704|20:00.0|02:07.5|170.4|20.5|130.2|146.0|11.5
01|04762|20:00.0|02:06.0|175.7|19.3|141.6|155.0|12.3
02|04760|20:00.0|02:06.0|176.6|19.5|153.0|163.0|12.2

Now it’s Monday morning, and guess where I am?  I was up at 4:00AM to get to airport for a 6:00AM flight to LA.  I am in Orange County today.  San Diego tomorrow morning.  Driving up to north of LA Tuesday afternoon.  Flying to Chicago on Wednesday night, and then flying home to Boston on Thursday night.  I guess I’ll put that HIIT theory to the test this week!

 

90′ Hot and Tired Coastal Row

Sunday was the last day of my vacation, and I have to say that the weather has been pretty amazing.  I was able to train outdoors 7 of the past 8 days.

On Sunday, there wasn’t too much wind, but it was really hot and humid.  I launched around 12:30.

Screen Shot 2019-08-19 at 3.26.52 PM

I really enjoyed rowing around the salt marsh on Saturday, so I started off doing the same thing today, but explored a new nook and cranny behind Indian Neck.  The chart is a bit deceiving.  The part that is shown as blue behind indian neck is actually pretty heavily channeled salt marsh.  I turned around when the channel got a bit narrow to easily turn around.

Screen Shot 2019-08-19 at 3.32.06 PM

When I rowed out from behind Feld Pt, the rowing actually got pretty annoying.  The westerly wind was building up a bit of chop, but there were also a ton of criss crossing boat wakes.  Rowing with this mess on the beam was really challenging.  Trying to take clean strokes and get my blades consistently buried was a constant struggle.

I was pretty miserable by the time I got up the inner harbor and I wasn’t looking forward to the long slog home.  Because of the angle of the wind, the row home was a bit harder, but a lot less annoying.  I was really tired, my legs were empty and my heart rate was abnormally high.  I think the humidity and the total training load of the past few days just got to me.

As I came into the Lee of the island, the water flattened out and I decided to push the last bit harder.  I kept the rate reasonably low and pushed the pressure.

        Workout Summary - media/20190818-1826050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15655|01:47:52.0|03:26.7|000.0|19.7|144.6|177.0|07.4
W-|14215|01:23:09.0|02:55.5|000.0|20.4|148.1|177.0|08.5
R-|01449|00:24:43.0|08:31.8|000.0|17.5|133.2|177.0|02.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01616|08:19.0|02:34.4|000.0|18.3|131.4|147.0|10.6 to bridge
02|02813|15:57.0|02:50.1|000.0|18.4|144.5|155.0|09.6 behind indian neck
03|01809|11:28.0|03:10.2|000.0|18.9|149.7|155.0|08.3 halfway to harbor, got waked
04|00540|03:20.0|03:05.4|000.0|21.0|149.0|155.0|07.7 waked again
05|02636|15:21.0|02:54.7|000.0|21.3|151.9|162.0|08.1 rest of the in harbor
06|00283|01:39.0|02:54.7|000.0|20.8|144.1|149.0|08.3 
07|01464|09:18.0|03:10.6|000.0|21.8|146.6|155.0|07.2
08|00134|00:51.0|03:09.9|000.0|21.5|137.3|140.0|07.4 
09|02920|16:56.0|02:54.0|000.0|22.3|156.5|177.0|07.7 back to beach

By the time I got back to the beach, I was feeling a little woozy and it was a challenge to get everything loaded on the car. I drove back to the house and got the boat put away, and took a shower.  I laid down for about 30 minutes and started to feel much better.

I decided to take a rest day on Monday.

 

90′ Easy Coastal Row

Nice sunny day with a light breeze from the ESE.  I launched around 2:15.  High Tide was at 1:40, so the tide was going out during the row.

Screen Shot 2019-08-17 at 5.54.28 PM.png

I wanted to get about 90 minutes of nice endurance building low intensity rowing in today.  Since I was rowing at high tide, I decided to go do a little exploring.  First, I rowed through the marsh to bridge, then I rowed back up into blackfish creek.  On the way out, I did a loop through drummer cove.  Finally, I rowed up along the outside of Indian Neck to the harbor entrance.  After the nice smooth water of the first part of the row, the wakes and chop of this part was a not entirely welcome.  The slog back to the beach was right into the wind, chop and for the last part, right into the tide as well.  I had to keep reminding myself to just take it easy.  But I get frustrated when the split drops slower than 3:00/500.

Screen Shot 2019-08-17 at 5.53.25 PM

Tomorrow:  Probably more endurance rowing.  I think it’s supposed to be a nice day.  Then it will be back to the grind.

 

Friday: 2 x 400 strokes @ 25 – Coastal

Time for another hard session. More head race prep.  Generally I want to do a single hard distance piece for the third hard workout of the week, but since I was rowing close to low tide, my course selections were a bit restricted.  I also didn’t feel particularly ambitious today.

I decided to row out to my favorite buoy to warmup.  Then row from there up to the entrance of Wellfleet harbor.  Take a bit of a breather and then row back to the buoy.

I figured it would be roughly 2 x 20′ pieces.

As it turned out, I pushed myself way too hard in the first piece and I called it quits after about 400 strokes.  I was still about 500m short of the harbor entrance, but I was gassed and my form was falling apart.  I stopped had a drink, caught my breath, got the boat turned around and then went for interval number two.

In this interval, I made a concerted effort to lighten up my stroke and just work on maintain good form, getting my oars off the waves on recovery and staying forward during the initial part of the drive.  You can see from the HR plot that I was going a lot easier in the second rep.  My intent was row back to the red buoy, but I got to 400 strokes and I was having trouble spotting it while I was rowing.  I decided to call it finished at that point.  Once I had stopped, I looked around and I still couldn’t find it.  I started rowing for home, and after a hundred meters or so, I saw the buoy off my starboard bow.  My course setting from the harbor was pretty terrible, I was way west of the buoy.

I had a long row home to cool down, and experiment with good form with the wind on my beam, and then on my bow.  There wasn’t much chop because the wind was from the SE and I was in the lee of the island.  I tried to be careful rowing back to the beach because of the low tide, but I misjudged the channel slightly and I ended up having to get out to drag my boat for about thirty feet back to the deeper water.  You can see that as a little jog on the map right near the beach.

Screen Shot 2019-08-16 at 9.21.43 PM

       Workout Summary - media/20190817-0031030o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11744|01:12:42.0|03:05.7|000.0|21.0|153.5|180.0|07.7
W-|09915|00:53:07.0|02:40.7|000.0|22.9|158.2|180.0|08.2
R-|01836|00:19:35.0|05:20.0|000.0|16.0|140.9|180.0|05.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02366|12:03.0|02:32.8|000.0|19.5|141.5|152.0|10.1 - out to the buoy
02|02937|15:54.0|02:42.4|000.0|25.0|168.7|180.0|07.4 - into tide, with wind
03|02907|14:31.0|02:29.8|000.0|25.3|168.0|177.0|07.9 - into wind, with tide
04|01617|10:05.0|03:07.1|000.0|20.4|147.7|154.0|07.9
05|00088|00:34.0|03:13.0|000.0|18.9|152.1|153.0|08.2

I’m pretty happy with the session.  I’d be happier if I had taken each interval out to 20 minutes, but I’ve gotten 3 good hard sessions in this week.  It’s a good setup for fall training.

 

Thursday: Quick sandy bike ride

It was cloudy in the morning, but warm and calm.  We went swimming at high tide, by which I mean we basically floated around in inflatable donuts.

Later in the day, I was feeling antsy, so I decided to go for a short bike ride.  I just grabbed my old rusty mountain bike and took off to explore the dirt roads on the island and in the area.

Screen Shot 2019-08-16 at 9.26.03 PM.png

It wasn’t very hard, and I didn’t go for very long, only about 50 minutes or so.  But I felt a lot more relaxed afterwards, and felt less guilty about having a beer or two before dinner.

Screen Shot 2019-08-16 at 9.27.06 PM

 

14 x 3′ coastal

It was cloudy and misty.  There was a breeze from the NE at 10 mph with gusts to 15.  I had hoped that this would have given me smoother waters, but it was still quite choppy.

Screen Shot 2019-08-15 at 10.29.46 AM

I was electronically challenged.  My Speedcoach GPS died a sad death, a couple of days ago.  The first symptom was it producing impeller data when it wasn’t connected to impeller.  Then it stopped listening to the on/off button.  Finally, when I plugged it in to charge, a strange, random pattern appeared on the screen and flashed ominously.

The diagnosis from NK was “water ingress”, and a replacement is on the way.  (Fantastic customer service!)  But all I had to work with was my iphone in its waterproof case.  I planned to use CrewNerd, which has a good screen lock feature.  It worked perfectly on older models of the iphone which had a real home button.  But on the newer iphone, you really don’t seem to be able fully lock the screen, since swiping up from the bottom is the replacement gesture for pressing the now non-existent home button.  So, anyway, CrewNerd lasted about 4 thousand meters and multiple splashy dousings.  Then I took a big wave over the side of boat and the phone decided to flip over to Safari, then Spotify, then the lock screen.  All of which are pretty useless to get your pace and rate.

I spent a few minutes trying get back to CrewNerd, but getting the phone to unlock with a very wet touch screen was not going very well and I gave up on it.  I did the rest of the workout in the 20th century, with no feedback.  It was somewhat refreshing.

I was doing three minute intervals with one minute rests.  I was doing them at 25 strokes per minute.  So when I rowed into the stone age, I worked off of stroke count.  I did 77 strokes for each interval, and then I would catch my breath and do it again.

If I needed to turn around, the rest would last a little longer.  The intervals going north were really hard work.  The tide was going out, and the wind was right on the bow.  The water got a lot flatter as I got closer to the north end of the harbor, so I went back and forth there a bit.  The intervals going south were easier and more fun.

The last two intervals were quite messy.  I was rowing with the wind and the waves on my beam.  I experimented with rates to try to get in rhythm with the waves, and I worked really hard to get the blades way high on recovery to avoid clipping the waves.

I was rowing as it was approaching low tide, and on the last interval, the water got shallow enough that my oar blades were hitting bottom for about 10 strokes of the interval as I passed over a sand bar.

With all the adventures with electronics, I totally lost count of the number of reps.

My last backup system is my apple watch.  It did nor record gps data, but it captured heart rate.  Looking at the data, I was pleased to see that I had done 15 reps, and they were basically the right length, with appropriate rests.

bokeh_plot - 2019-08-15T100924.764.png

After I finished and drove home, I realized how tired I was.  This was a pretty epic workout.  I ended up falling asleep at 10:30 and slept until 8:30 this morning.

Today, I am looking to do a nice gentle endurance session.  Either coastal, or erg or bike.  We’ll see how it works out.

 

4 x 10′ / 5′ Coastal (still a bit windy)

I launched at about 12:15, the wind was West between 10 and 15 with gusts to 20mph.  I decided to spend as much time in lee of the island to minimize the exposure to the waves.  When the wind if from the west, they build up pretty good.

Screen Shot 2019-08-12 at 3.55.18 PM.png

The plan for today was 4 x 10′ intervals at head race rates.  In a coastal boat, it’s basically impossible to set a target pace.  Between the tidal current and the wind, my pace was varying more than 30 seconds per 500 at roughly the same pressure.  I was generally working by feel.

I warmed up by rowing way into Loagy Bay where the water was nice and flat.  I was able to get a good 3 minutes of the interval in reasonable protection, then I had to turn into the wind and slog it out.  I was still in a bit of the wind shadow of the island for all but the last few minutes of the outbound piece.  At that point, I was crashing through waves and rowing with the footwell full of water,  It was kind of fun actually.  It certainly kept my mind off the oxygen debt!

The ride back was also a blast.  The first few minutes I was surfing big waves and had a nice tail wind.  It was actually a challenge to maintain really high pressure because of the steering and oarwork required to navigate the waves.  If I did it right, I would catch the face of a wave and hear almost a sizzling noise, then the bow would dig into the trough and solid water would wash over the whole boat.

Between the 2nd and 3rd intervals I met up with a guy in Kayak.  He has house down here, but he is a member of the Saugatuck rowing club.  He has an Alden and he just bought a nice looking australia coastal boat.  Hopefully, I can meet up with him in the coming days and we can do some rowing together.

This chat extended my rest a bit beyond regulation, but I decided to atone for it by adding 30 seconds to the next rep.  This was my best rep.  I stuck closer to the island and spent more time in relatively smoother water.  When I popped out from the lee of the island with 2 minutes to go, I was again smashing through the chop.  I managed to get within a couple beats of my maximum HR, but I was having too much fun to be in much distress.

The ride home was again a surfing delight.  Not as intense as rep 3, but hard work nonetheless.

I’d say this was a good session.

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        Workout Summary - media/20190812-195158-SpdCoach 2182533 20190812 1218PM 2o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11181|01:25:23.0|03:49.1|000.0|22.6|143.4|181.0|05.8
W-|09115|00:51:58.7|02:51.1|000.0|24.8|156.8|181.0|07.1
R-|02072|00:33:25.0|08:03.9|000.0|19.3|122.6|181.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01168|07:16.8|03:07.1|000.0|19.2|127.0|141.0|08.4
02|01905|10:03.8|02:38.4|000.0|25.3|163.2|175.0|07.5 - rep #1
03|01772|10:27.6|02:57.1|000.0|24.8|163.0|174.0|06.8 - rep #2
04|02019|10:30.6|02:36.2|000.0|26.2|166.0|181.0|07.3 - rep #3
05|01670|10:09.3|03:02.4|000.0|25.6|163.5|179.0|06.4 - rep #4
06|00581|03:30.6|03:01.3|000.0|27.8|135.0|147.0|06.0

Tomorrow:  Endurance.  Hopefully OTW, but the weather looks a bit iffy.  Might be on the erg.