Saturday: 40 minutes at the Spoarts Club

Leave a comment

Not a typo.

I was staying in a hotel in Incheon called The Charis.  It did not have a fitness center, but they had a deal with the sports club across the street to let their guest go work out there.

I headed over and there was a sign for the Spoarts Club on the door.  Some clever indication that they focus on rowing…Sp..oar..ts?  Afraid not.  Not a rowing machine in sight, and the place was a bit shabby.  They had a bunch of working tread mills and I managed to make one of the ellipticals to work, but I could not find a working stationary bike.  So, I ended up doing 2 – 20 minute pieces.

  • 20 minutes treadmill (15% grade, 5.1 kph)
  • 20 minutes elliptical (random profile, level 15)

2-25a

2-25b

As boring as it looks.

 

Friday: February CTC (@ r24)

Leave a comment

I was pressed for time this morning, but I wanted to get a workout in.  I mean realy, how often do I get to stay at a hotel with a real erg?  It’s too good to pass up.

So, I thought I would try out the February CTC, but do it with a rate restriction.  The rests are so short that I wasn’t sure how to pace it.

I decided to try to target 1:50 at r24.

It worked out OK.

2-24d

2-24a

2-24c

Pretty tough workout.  I can probably shave a couple seconds by rating up.  Next shot, I’ll do at r26.

Tonight I fly off to Korea for a day.  I will hopefully get a workout in tomorrow morning.  Something tame and endurance oriented.

 

Thursday: 2 x 30′ / 2′ rest (HR Capped)

1 Comment

In Taiwan at the Ambassador Hotel in Hsinchu.  I arrived this morning at 6am, and was at the hotel by 7:15.  I unpacked, called home, and the got into my gym clothes. I was planning another fitness center snooze-fest.

I made a delightful discovery.  In the fitness center, there was an old Model D with PM2.

On top of that rower, there was a person.  The person was rowing. Slowly.  Underhand.  I got on the treadmill closest to the erg and started to do some inclined marching.  I figured he couldn’t go on too long like that.  He didn’t  I hopped off the treadmill at the six minute mark and jumped on the erg.

New plan:  2 x 30′ / 2′ with a HR cap at 155.

This turned out to be a challenge.  Between jet lag, fatigue, immobility, and dehydration, my HR climbed steadily and even when I slowed way down, it stayed high.

Despite that I enjoyed the session thoroughly.

Tomorrow morning:  First crack at the CTC, at R24, just to get the hang of it.

 

Saturday: 5km run on the beach

Leave a comment

My wife and I flew to Aruba for a quick vacation on Friday.  We arrived in the evening and just got settled and had dinner.  No training

On Saturday, I slept in pretty late, only waking up around 9:30.  I went out to scout up some breakfast and then we got down to the serious work of laying around by the pool.

By noontime, I was feeling a bit antsy just sitting around and I decided to go for a quick run along the beach.  I really like running barefoot along this beach.  The sand is nice and firm, and there are lots of people to dodge and stuff to look at.

screen-shot-2017-02-21-at-7-34-45-pm

2-18b

My HR was pretty high, which I think had a fair amount to do with it being 86F, humid and very sunny.  It was a delightful workout.

 

Thursday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

5 Comments

Replay of Monday’s workout.  Sticking to the same power targets.

M1 4 x 15′ / 4′ 6′ @ 5KP, 9′ @ MP 92.5% (172)

5kp target: 235W

mp target: 190W

Lot’s of technology troubles today.  Painsled kept hanging up the PM5.  It froze during my first 15′ section requiring me to remove the batteries in the PM5 to reset everything, then it happened again in the second interval, requiring the same process to get going again.  I finally gave up and used ergdata for the last 2 intervals, and it worked fine.  No fun metrics though.

Warmup (4 minutes) and the first interval.  It froze at 17 minutes, about 11 minutes into the 1st interval.

2-16b

Workout Summary - media/20170217-0100220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04298|17:36.0|02:02.9|206.0|22.5|149.0|162.0|10.8
W-|03990|15:36.0|01:57.4|218.1|22.6|151.0|162.0|11.3
R-|00310|02:00.0|03:13.4|072.6|21.0|127.5|162.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01025|04:00.0|01:57.1|219.0|22.2|136.2|151.0|11.6
01|01582|06:00.0|01:53.8|239.6|24.1|156.1|162.0|10.9
02|01383|05:36.5|02:01.7|194.5|21.3|156.0|162.0|11.6

The the second interval.  This one packed up around 9 minutes in.

2-16e

Workout Summary - media/20170217-0100250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02391|09:11.0|01:55.3|229.4|23.4|159.5|169.0|11.1
W-|02391|09:11.0|01:55.3|228.0|23.3|159.6|169.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01603|06:00.0|01:52.3|245.1|24.2|157.7|168.0|11.0
01|00788|03:11.3|02:01.4|195.9|21.6|163.3|169.0|11.4

Then I gave up and used ergdata.  This got the last two intervals.  I noticed that I was not approaching the HR cap in the third interval, so I pushed the fourth harder and I managed to push up to the 172 cap.

2-16f

Workout Summary - media/Import_28881412.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08494|38:00.0|02:14.2|194.3|22.9|159.5|173.0|09.8
W-|07663|30:00.0|01:57.4|212.2|23.1|163.6|173.0|11.1
R-|00834|08:00.0|04:47.8|064.6|21.4|136.8|173.0|01.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01610|06:00.0|01:51.8|242.6|24.7|160.3|171.0|10.9
01|02222|09:00.0|02:01.5|194.0|21.6|164.6|171.0|11.4
02|01601|06:00.0|01:52.5|244.1|25.1|164.7|173.0|10.6
03|02230|09:00.0|02:01.1|189.0|22.1|164.2|172.0|11.2

Of course, I had my backup systems working, so I at least got HR data for the whole row in Wahoo on my iphone.

2-16i

2-16a

I was really pleased with the workout (despite the technical difficulties).  I worked hard, but I felt much stronger than on Tuesday.  About 6 or 7 watts better with the same HR.

I bet I could have gotten into a groove, if I didn’t disappear on travel on Friday.

 

Wednesday: 2 x 30′ / 2′ rest (HR capped)

Leave a comment

Plan called for a rest day, but I knew that training would be spotty after Thursday, so I did a easy endurance session.

2 x 30′ / 2′ rest (HR Capped at 155)

2-15g

Should have been very easy, but it was not.

Heart rate climbed fast and didn’t settle.  Comparing it to similar workouts.  Here it is versus a 2 x 30 before I travelled last week.

Here it is versus the 3 x 20 I did on the dynamic.  Pretty Similar.

 

Tuesday: 3 x 20′ / 2′ rest (MP / 10KP / H

Leave a comment

I’ve missed quite a few entries.  Last week was quite crazy at work, and I left on Friday for a quick vacation.  Now, it’s Tuesday and I’m on my way from Aruba to Taiwan for work.

But the one thing I was able to do last week was do some rowing.  My fitness is not where I wanted it to be because of last week’s travel, but at least I am getting the sessions in.

Tuesday’s plan called for:

M2 3 x 20′ / 2′ MP, 10KP, HMP 90.0% (167)

Power ranges for MP, 10KP, and HMP are:

1-17j

And I did so well before my trip that I decided to aim for 5W higher, so:

MP target : 190W

10KP target: 220W

HMP target: 205W

This, and the time spent cross training last week made the workout a bit more challenging.

2-14l

Comparing this to the last time I did this workout shows how much harder I was working for the 5 watts

 

Monday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

2 Comments

It was snowing during the day on Sunday and the forecast was that the storm was going to last all night long and into the morning.  So, I figured that I would be stuck in the house.  But by 11:30PM, it was pretty clear that the storm was clearing out sooner and the snow totals were going to be smaller than predicted earlier.  So, I set my alarm for 6:15 and headed to work.

I did this session in the deserted fitness center at work.

Plan:

  • 4 x 15′ / 4′ rest
  • 6′ @ 5kp (225W to 240W) / 9′ @ mp (180W to 195W)
  • HR Cap at 92.5% HRMax (172)

This was pretty tough work, but I successfully completed this and even hit the last interval a bit harder.

2-13a

Stroke metrics.  Always fun to look at.

Finally, I compared this workout to the same session done on January 20th.  Today I had higher HR’s.

I think the HR difference is mainly due to lack of sleep and time of day.