Tuesday: 3 x 20′ / 1′ rest L4
Tough rowing today. Felt quite tired. HR was correspondingly high. I didn’t measure lactate, but it would have been too high if I did.
Later today, I will try to start some strength training. I will probably do some work to estimate 1RM for a few major exercises (Back squat, Front Squat, Strict press, bench press, power clean, dead lift, good mornings). I will not go to failure on these, but use the method of getting to a weight where you can do less than 10 reps and then use the formula
to figure out an estimate for what my 1RM would be.
Tomorrow morning: Long Intervals : 5 x 1500 / 5′ rest, target pace 1:50
Monday: 10K reasonably hard
I was short on time this morning so I did a 10K. I was in the mood for a bit of intensity, so I started off targeting 1:57. Then pushed the pace down to around 1:54 as I went along. It was about a 80-90% effort.
Doing it strapless was a bit of challenge.
I won’t have time for the strength session tonight. I will push that to tomorrow night instead. Tomorrow morning, 3 x 20’/1’rest.
Sunday: 3×20’/1′ rest L4
Saturday: Rest Day!
Sunday: 3 x 20′ / 1′ rest L4.
This is my first erg session in 9 days. I did 5 sessions of cross training during that period, but it felt weird being back on the rowing machine. I expected my HR to be a bit high and it was.
Check out the new plots derived from Painsled data.
HR Statistics.
Monday: 40 minute steady state session in the morning and a strength session in the afternoon.
Narita shuffle
I had a 5 hour layover in Japan on my way home. So I decided to take a walk. I left my bags in a locker and walked the perimeter of the terminal I was in.
I used the wahoo app to try to track how far I walked, but GPS was not working too well indoors. Here’s the path that it thinks I walked.
I promise I wasn’t zigzagging around or rocketing across the apron.
I walked for a little longer than an hour. Now my legs have a nice, been used, feeling.
I’ve now boarded my flight. It’s 12:45 of pure flying pleasure ahead. Ughh.
Tomorrow: 3×20 L4
Thursday: Cebu – Treadmill Intervals!
I was press for time and craving something with a bit more bite on Thursday morning.
So, I warmed up with 8 minutes of incline walking (15%, 5.5km/h). Then I did alternating 2 minutes at 12km/h and 1 minute at 6kmph with the incline at 3%. Sad to say that 12km/h on 3% grade is a pretty intense pace for a lumbering water buffalo like me.
My HR monitor began to misbehave in the middle of the session, but by all appearances, I was getting the right effect!
I did repeats until I had 5 minutes left and then I cooled down. As near as I can figure it, that’s makes this a 9 x 2′ / 1′ rest session.
This is my first time visiting the island of Cebu in the Philippines. I stayed at beautiful resort very near our facility here.
Now I am on my way back to Boston, on a 5 hour layover in Narita. I think I will go for a nice walk in a little while to pass the time.
Saturday morning will be a traditional post-travel L4 session on my erg at home.
Wednesday: Bangkok – 2 x 30′ fitness center
Incline walk on treadmill followed with 30 minutes on the cross trainer doing some kind of variable intensity thing. I was going to do some strength training, but I was such a sweaty mess after the aerobic portion of our program, that I bailed.
Keeping it ticking over.
Tuesday: 60′ Stationary Bike and Incline Treadmill
Still in Singapore. I had a bit less time, so a 60 minute session. Still trying to keep the intensity low.
30 minutes on the stationary bike. This was too easy.
30 minutes on the treadmill with the incline set to max (15% grade). Then I played around with the speed to keep me right in the middle of the UT1 HR zone. It worked out to a fast walk around 3.5 mph.
Today the water was flavored with fresh strawberry slices. Very classy. I felt bad about the giant sweat puddles I left under the bike and treadmill.
Now, I have moved on to Bangkok. This hotel has an admirably equipped gym, but still no rowing machine. I think I might do 60 minutes of aerobic work and a short strength session, just to spice things up a bit.
Monday: Fitness center Triathlon
In Singapore at The Regent Hotel. A reasonably equipped fitness center, but no rowing machines. 30 minutes on the treadmill, then 30 minutes on the stationary bike, then 30 minutes on the elliptical. A long session, a bit of intesty in the first 30 minutes and then backed off and tried to keep things aerobic the rest of the session.
Remarkably dull and tremendously sweaty. The highlight was the ice cold water flavored with fresh lemon slices. A nice touch.
Friday: 3 x 20′ / 1′ rest L4
Felt good this morning. Higher stroke counts and lower HR.
More fun with Pain Sled. Consistent drive times across stroke rates. Consistent average force across rates (and peak force too) across rates, but it drops slightly over the hour, and my drive length increases. I have no idea if this a good or a bad thing.
Quantified Rowing 