A week of mostly vacation

Friday – June 28 – On the cape – No Training

I arrived at Logan at about 7:30AM.  I was in my car and on the way to the cape by 8:00AM.  The traffic leaving the city was pretty heavy, but by the time I was down to Weymouth, things were moving better.  I got to the house around 11, with donuts!

I had a couple of work calls and hung out.  I was massively tired and didn’t feel like working out.

Saturday – June 29 – 3 x 20′ / 2′ (Humon)

Down on the cape, in the basement.  Feeling tired from travel.

Humon kept me honest.

Screen Shot 2019-07-06 at 8.34.32 PM.png

I saw that I was dipping into the orange with r20, 180 stuff, so I kept away from any higher power segments.

We headed out late to go home on Saturday night.

Sunday – June 30 – No training

I was feeling lazy, but I managed to head outside and do a few hours of yard work.  After that, I wasn’t in the mood for any training.

Monday – July 1 – Steady State with a few higher rate bursts.

I’m not getting to do a lot of rowing in my single these days, so this session was a treat.  I decided to do an extensive warmup, all the way to the dam at Waltham center.  I did a Rojabo style warmup, with stroke sets of increasing intensity.

I’m thinking that a more intense warmup, even when doing an endurance session “opens up” the circulation in the muscles and raises the smO2.

This certainly seemed to be the case today.

Screen Shot 2019-07-06 at 8.47.47 PM

After the warmup, I rowed, focusing on technique.  If I dipped into orange, I would ease off the pressure and focus on really easing into the drive from the catch.  At the end of the trip back up the river, I saw a guy I knew, so I did a quick segment at higher rate to go say hello.  After a quick chat, I did another twenty strokes or so of harder rowing, and then after navigating a set of booms across the cove, I settled back into normal endurance rowing.  Something I am noticing is that I am tending to overload at the start of these intervals, notice the sliver of red.  I slowed down to fix that , and again focused on form.  The rest of the row was unremarkable, but I did another couple of quicker bits right at the end.

It was a really nice session and I managed to find a bit of boat speed in some of the harder bursts.

        Workout Summary - media/20190701-1335500o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14790|01:23:57.4|02:50.3|119.5|20.2|136.1|167.0|08.7
W-|12254|00:59:17.2|02:25.1|135.8|20.1|140.6|165.0|10.4
R-|02546|00:24:41.3|04:50.9|080.2|20.4|125.2|165.0|03.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00324|01:37.2|02:29.8|135.0|17.8|127.1|135.0|11.2
02|00791|03:46.9|02:23.4|130.5|19.5|134.1|149.0|10.7
03|00853|04:01.0|02:21.2|145.9|22.1|146.7|157.0|09.6
04|00227|00:59.6|02:11.2|190.2|25.1|151.3|162.0|09.1 - 1' at r24
05|00314|01:23.4|02:12.7|182.1|24.2|142.3|164.0|09.3 - 30 strokes @ r24
06|00162|00:36.8|01:53.9|289.7|34.2|150.0|165.0|07.7 - 20 strokes @ max
07|02932|14:25.9|02:27.7|125.3|18.3|144.3|152.0|11.1 - back upriver
08|00165|00:41.7|02:06.1|216.3|27.3|140.2|151.0|08.7 - 20 strokes @ r27
09|00134|00:36.2|02:15.0|194.3|24.9|126.7|140.0|08.9 - 20 strokes @ r25
10|00136|00:37.0|02:15.9|185.6|26.0|114.8|128.0|08.5 - 20 strokes @ r26
11|02583|12:57.1|02:30.4|129.0|19.3|139.6|156.0|10.3 - back down river
12|01508|07:29.2|02:29.0|118.0|18.5|135.8|141.0|10.9 - back upriver
13|01484|07:18.0|02:27.6|124.2|20.0|142.6|154.0|10.2 - part 2
14|00234|00:55.6|01:58.6|241.4|30.3|147.4|163.0|08.4 - cut to turn
15|00406|01:51.6|02:17.6|140.5|24.7|142.6|160.0|08.8 - across lagoon

Tuesday – July 2 – 12 x 3’/1′

I got up early, mainly because I couldn’t sleep.  It seems like trips to Asia mess me up for about a week.  We were going to be heading down to the cape later in the day, and I wanted to get a session in.  I also wanted to get back to some semblance of a training plan, so I decided to make this session a bit more intense.

I used to do this session as 15×3’/1′  Today, since I was pressed for time, I decided to take the first few intervals as warmup.

I wore the Humon, to see what these kind of intervals look like from an smO2 perspective.

Screen Shot 2019-07-06 at 9.02.06 PM

So, they look kinda cool!  You can see the quick trip into the red in each interval.  You can also see the recovery.  I was generally flipping from blue to green right when I was starting the next interval.  You can also see the effect of cumulative fatigue in the lower peak smO2 as I get deeper into the session.  I also slowed down.  I was really having issues.  I trust the power in the summary more than the pace.

        Workout Summary - media/20190702-1250500o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14244|01:04:09.9|02:15.1|168.3|23.4|150.5|178.0|09.5
W-|09284|00:35:53.1|01:56.0|228.5|24.8|156.3|178.0|10.4
R-|04970|00:27:10.0|02:44.0|091.9|21.6|142.6|178.0|11.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00791|03:00.0|01:53.8|237.1|25.1|143.2|156.0|10.5
02|00797|03:00.0|01:52.9|240.2|25.1|148.1|160.0|10.6
03|00762|02:53.1|01:53.5|236.7|24.6|148.8|162.0|10.8
04|00794|03:00.0|01:53.4|237.6|24.6|153.8|165.0|10.7
05|00791|03:00.0|01:53.8|238.9|25.3|157.2|168.0|10.4
06|00778|03:00.0|01:55.7|233.0|24.7|157.1|170.0|10.5
07|00768|03:00.0|01:57.2|229.7|25.4|159.3|171.0|10.1
08|00754|03:00.0|01:59.4|217.4|24.6|158.7|170.0|10.2
09|00762|03:00.0|01:58.0|213.9|23.5|159.5|171.0|10.8
10|00766|03:00.0|01:57.5|219.1|24.8|162.2|172.0|10.3
11|00756|03:00.0|01:59.1|213.6|24.8|163.0|172.0|10.2
12|00765|03:00.0|01:57.6|225.0|24.8|164.7|178.0|10.3

bokeh_plot - 2019-07-06T211246.686

I guess that’s why I need a training plan.

Wednesday – July 3 – 16km Coastal

A beautiful, sunny day.  Not a lot of wind.  A great day for a nice long row.  I launched from the beach by Loagy Bay, and headed out to the red buoy.  For a change, I decided to row down south a bit along the shore of Lt Island.  There are a couple of big rock that are visible almost until high tide, and I could see them clearly, so I rowed down to the big rock to the south of the island.  Then I doubled back and rowed on the inside of the other big rock back to the red buoy.  Then I set a course for the harbor, basically due north.   I threaded my way into the inner harbor and dodged a few power boats.  On the way back to the beach, I hugged the shore of Indian Head, mainly to avoid the wakes from the boats in the channel out of the harbor.

Screen Shot 2019-07-06 at 9.17.02 PM.png

It was a nice, low intensity session.  No Humon today, but I kept the HR below 150.  The pace varied all over the place because of tide (it was coming in) and breeze.

Thursday – 4 July – 4 x 10′ hard rate ladders

In the morning, I went for a low tide walk.  I love doing this.  I walked a little more than 3 km, and explored the sand flats going south from our house.

Screen Shot 2019-07-06 at 9.43.54 PM.png

I didn’t feel ready to take on full power long intervals, especially in coastal conditions.  It was another beautiful sunny day.  A bit more wind, and with the holiday, every power boat was on the water and throwing up wakes.  To make the session a bit more tolerable, I decided to make them rate ladders.

  • 4′ @ r24
  • 3′ @ r26
  • 2′ @ r28
  • 1′ @ r30

Why I do these intervals in the 1x, I usually aim between 26 and 28.  But I usually am doing a 4 x 2K which is a lot closer to 9 minutes.  I also have a lot less navigating to do and it’s a lot less choppy.

Screen Shot 2019-07-06 at 9.32.27 PM.png

I rowed out to the red buoy as my warmup.  I threw in a couple of hard 20s to get used to the idea.  Then I had a drink and got ready.  When I was within a minute of starting, I was swamped by a wake, so a quick flip of the autobailer was needed.  Then I was off and rowing.

I focused on keeping my stroke light and hitting the rate.  This was made challenging by the fact that I was doing the piece close to and parallel to the main channel.  Someboats were nice to me and either steered wide, or slowed down a bit to minimize the wake.  Others did neither of those things and I ended up with a cockpit full of water.   As I got to the r28 and r30 sections, the boat traffic became a bit thicker and the wakes were pretty constant.

The second interval, I decided to row away from the channel.  This was a good idea, but didn’t help entirely.  I made it through 3 minutes of the first 4′ section and was totally swamped by a huge wake.  I dropped a couple strokes and opened the bailer.  I rowed the rest of the piece with the bailer open, which slowed me down a bit and made the boat feel a bit heavier, but it was better than sliding the seat through water, since I was flooded all the way to cover the seat deck.

I rowed the rest continuing toward Loagy Bay, and turned the boat in time to start the third interval.  I did the usual bargaining with myself, that if I did a good job with this one, I’d stop the workout there.  It was a fine interval.  Less wakes, but I got swamped again near the end of the r26 section.  I flipped the bailer on again and finished it out.

I felt a bit better than I feared I would, so I decided to do the last interval.  I needed to get back to the beach anyway.  This one went right to plan.  No interruptions, no swampings, and no stops for the bailer.  I just didn;t have much power left in my legs.

Good workout.

Tough to get a lot of metrics on this one because of the wind, current and waves, but the HR shows pretty consistent effort.

Friday – 5 July – 3 x 20’/2′ on slides

Another walk in the morning.  This time going to the north side of the island.  This time, about 4km.

Screen Shot 2019-07-06 at 9.46.27 PM.png

Then in the afternoon, my wife and I kayaked around the island.  This was huge fun, we saw a bunch of cool birds.  We stopped at the bridge and I jumped off into the water.  This activity is a summer tradition, as illustrated on the webpage for our residents association.

foo.png

after that, we paddled back along the south edge of the island, this was a bit of slog into the freshening breeze.  Fantastic.

Later in the afternoon, the wind had freshened some more, and I didn’t feel adventurous, so I went and did a 3×20 endurance session in the basement.

The first twenty minutes, I did in warmup format.  Again trying to maximize smO2.  I was pretty tired after the long walk and kayak adventure.  It was interesting watching it climb even through the second 20 minute piece.  Heart rate was quite low, but I felt taxed throughout.

Screen Shot 2019-07-07 at 11.17.17 AM

Saturday – 6 July – 10K threshold

Another beautiful morning, another walk on the sand flats.  I hit it right at low tide and it was a particularly low tide today, so I was able to walk all the way out to the big rock that I rowed around on Thursday.

 

2019-07-06 09.22.21

From out there, the island looks very small.

2019-07-06 09.22.26

I was able to walk around both of the rocks that I had rowed around on Thursday.

Screen Shot 2019-07-07 at 11.33.40 AM

I lazed around for most of the day, and finally got up the oomph to go erg in the late afternoon.  I definitely was not feeling too sharp, and I had a limited time window.  I dove into a hard 10K without any real warmup and boy did I struggle at the start.  I was having trouble getting into any rhythm and my breathing was all messed up.  I stopped a couple times in the first 500m, and then rowed well below target power through 1000m.  Then I tried to ramp up the power to target and bailed out again.  I sat there for a few seconds and then I just started paddling.

My smO2 started rising.  And I started to feel a lot better.  I started pulling 200W and it was OK.  Then as I went along, I pushed a little harder, and then a bit more.  When I first targeted 200W, my projected finish was around 40:30.  Then I pulled it down to 40:20.  With 3000m to go, I pushed a bit more and saw a projected finish hovering around 40:00.  With 1000m to go, I rated up and pushed the power up to around 230W which enabled me to finish in about 39:50.

        Workout Summary - media/20190706-2055480o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09997|00:39:48.7|01:59.5|213.2|24.9|153.2|174.0|10.1
W-|10000|00:39:49.2|01:59.5|213.2|24.9|153.2|174.0|10.1
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|174.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:15.1|02:07.5|196.7|23.5|123.2|140.0|10.0
01|00973|04:12.9|02:09.9|196.5|24.1|138.4|146.0|09.6
02|01027|04:05.1|01:59.4|206.0|24.3|149.2|151.0|10.3
03|01000|03:57.0|01:58.5|210.5|24.7|152.3|154.0|10.3
04|01000|03:55.8|01:57.9|213.5|24.9|154.1|156.0|10.2
05|01000|03:55.4|01:57.7|214.5|25.0|157.7|159.0|10.2
06|00964|03:46.8|01:57.6|215.1|25.0|159.8|162.0|10.2
07|01036|04:01.9|01:56.8|220.0|25.2|163.4|165.0|10.2
08|00967|03:45.8|01:56.8|220.2|25.4|166.5|168.0|10.1
09|01033|03:53.5|01:53.0|242.9|27.3|172.0|174.0|09.7

The smO2 shows the struggle with lack of a warmup.  Once I was past the 10  minute mark and my muscles were actually working well, things were pretty good.

Screen Shot 2019-07-07 at 11.47.04 AM

Good lesson to learn about how a warmup affects things.

Today is our last day down on the cape.  Hopefully I will get to do another coastal row.  Then tomorrow I have an early flight out to San Francisco for a big conference.

 

 

 

 

The past three weeks

Last post on May 7th.  I had just had a very good 4 x 2k session on the water.

Wednesday – May 8th – 30 min L4

I had a busy day ahead of me and in the morning, when I got to work, I ended up getting distracted with emails.  I finally looked up and I only had about 45 minutes until my first meeting.  I zipped down to the gym and did a quick 30 minute L4.

5 x 6′, where each 6′ was 3′ @ r18, 2′ @ r20, 1′ @ r22

       Workout Summary - media/577a150d295c4f34_38173149.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07313|30:00.0|02:03.1|187.8|19.0|150.0|000.0|12.5
W-|07313|30:00.0|02:03.1|187.8|19.0|150.0|000.0|12.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|000.0|00.0

Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01453|06:00.0|02:03.9|184.1|20.0|000.0|0.0|00.0
01|01465|06:00.0|02:02.9|188.7|19.0|000.0|0.0|00.0
02|01465|06:00.0|02:02.9|188.7|19.0|000.0|0.0|00.0
03|01462|06:00.0|02:03.1|187.5|19.0|000.0|0.0|00.0
04|01468|06:00.0|02:02.6|189.9|19.0|000.0|0.0|00.0

I was aiming at a slightly lighter stroke, so I made my targets

  • r18 – 170W
  • r20 – 190W
  • r22 – 210W

bokeh_plot - 2019-05-27T104925.807

Thursday – May 9 – 8 x 2′ / 2′ L1 – On the Water

Back in Newton.  I was not trying to set any records and I haven’t done much work at higher stroke rates.  I did 4 intervals going down stream, then 4 coming back up.  Each set, I aimed at r24, r26, r28, r30.  The summary shows that I wasn’t all that great at hitting the stroke rates.

       Workout Summary - media/20190510-1638000o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08168|45:50.0|02:48.4|127.6|22.2|144.2|172.0|08.0
W-|03727|15:40.0|02:06.2|215.1|27.4|153.1|172.0|08.7
R-|04448|30:11.0|03:23.6|082.1|19.6|139.6|172.0|07.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00465|02:02.4|02:11.6|185.9|24.0|149.1|158.0|09.5
02|00498|02:07.6|02:08.1|207.2|26.3|151.0|164.0|08.9
03|00422|01:43.2|02:02.2|245.8|29.1|153.0|168.0|08.4
04|00457|01:50.4|02:00.7|254.9|30.3|153.6|170.0|08.2
05|00451|01:55.7|02:08.2|193.1|25.4|147.8|163.0|09.2
06|00485|02:04.5|02:08.3|192.5|27.1|154.5|168.0|08.6
07|00467|01:57.3|02:05.5|223.7|29.1|158.3|169.0|08.2
08|00481|01:59.4|02:04.2|226.6|28.6|157.8|172.0|08.4

Good workout though.

Friday – May 10 – No Training

Don’t remember why.

Saturday – May 11 – Threshold 10K (on slides)

Down on the cape.  Started slow, and then pushed harder.  Nice to get through one without a bobble in the middle.

Sunday – May 12 – 3 x 20′ / 2′ L4

Down on the cape.  On Slides

Nice and easy.

Monday – May 12 – 5 x 1500 L2

At work.  Having all kinds of issues.  The workout ended up in 3 different files.  While doing the first interval, I discovered that I needed to go to the bathroom.  It was remarkably unpleasant getting through the last 300m or so.  I rushed off, too care of business, and then decided to try “rerow”, which I thought would just bring up a normal distance interval session.  I was wrong.  Since I had done one rep the first time, that what it did for the rerow.  So, I needed to reprogram the P5 for the last 3 intervals.  When I glued them together, the start time for the set of three intervals looks wrong.  I didn’t wait 20 minutes between the 2nd and 3rd interval.  I did however, you out too aggressively in the thrid interval and I needed to dial it back, which I did.

bokeh_plot - 2019-05-27T111721.367

Tuesday – May 14 – No training

I was hoping for a quick row in the middle of the day, but work got in the way.

Wednesday – May 15 – Alternating 2′ SBR or Slow roll ups / 2′ Steady State

Back in my single in Newton.  I would 2 minutes of square blades, then 2 minutes of steady state, then 2′ of slow roll ups, then 2′ of steady state.  And then repeat.

Felt like a very productive session.  Good to work on balance, and oar control.

Thursday – May 16 – OTW Steady State

Trying to continue to work on technique.  Needed to keep it to an hour to get to work in time for my first meeting.

        Workout Summary - media/20190516-1555460o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10608|00:56:16.1|02:39.1|133.5|19.8|146.8|158.0|09.5
W-|09928|00:49:34.5|02:29.8|141.0|19.9|149.1|158.0|10.1
R-|00685|00:-197:29.8|-143:-24.7|71028479286579533185024.0|41576773771231976488960.0|310807103207674254196736.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03808|18:16.0|02:23.9|146.1|19.6|146.9|158.0|10.6
02|02834|14:36.6|02:34.7|138.0|19.4|151.2|156.0|10.0
03|01122|05:30.6|02:27.3|139.0|19.3|145.6|152.0|10.6
04|01317|06:42.9|02:32.9|141.3|21.4|150.2|156.0|09.2
05|00356|01:51.0|02:36.1|145.5|21.0|155.0|157.0|09.1
06|00491|02:37.4|02:40.3|122.8|21.5|152.8|156.0|08.7

Friday – May 17 – No Training

I was up until very late on Thursday night on conference calls.  My company is impacted by some of the new developments in the trade dispute between the US and China.  We were on the phone with our team there working out plans to deal with it.  I slept in a bit on Friday morning.

Saturday – May 18 – Mulching

5 hours and 47 minutes of mulching.  The process works like this.

  1.  Weed the bed, shovel out and excess soil along the edging
  2. load wheelbarrow with mulch
  3. dump and spread
  4. repeat 2-3 until bed is finished
  5. move to next bed, repeat 1-4

This requires about 5 cubic yards of mulch and about 8 hours of work.

On Saturday, I set out to get as much done as I could.  It turns out to be good endurance exercise.  Sub-UT2, but still quite taxing after you do it for hours.

Screen Shot 2019-05-27 at 12.08.22 PM

The span from 2:10 to 3:20, I was working but the HR sensor in the watch was dirty from the mulch.  You can tell that I was motivated to get done in the last hour or so.  You can also see a clear 3-4 minute pattern for each load of mulch in that last section.

Sunday – May 19 – More Mulching, then an aborted L4.

Just finishing it off, less than 2 hours.

Screen Shot 2019-05-27 at 12.15.33 PM

Then later in the afternoon, I thought I should do an erg session.  I was wrong.  I got 20 minutes in and decided to pack it in.  I was sore and tired.

Monday – May 20 – 2 x 20′ / 2′ L4

At work.  I was up until 2am on the phone with China.  I slept in and then planned to go to the gym at lunch.  I was pressed for time, so I only did a 4 minute session.  HR was quite high.  I think work stress is getting to me.

Tuesday – May 21 – Drills on the fives

A glorious day on the water.  Continuing to work on technique.  Today, I was doing 4 minutes of steady state, then a minute of drills.  They were

  • pause at body over
  • open hands on recovery
  • half slide
  • square blades
  • slow roll ups

Wednesday – May 22 – No Training

I was up at 4:15 to head to the airport.  I flew out to San Jose for an afternoon meeting and dinner.  Then I caught the red eye home.

Thursday – May 23 – 40′ L4

I came home after the red eye and slept from about 8 to 10am.  Then I was on calls just about the rest of the day.  Around 5pm, I decided to do a quick session.  I decided to just do a 40′ L4 without the break in  the middle.  It felt good.

Friday – May 24 – 5 x 4′ / 4′ L1(ish)

I’ve been thinking about coming up with a training plan that fits my current situation a bit better.  With the situation in China and various other things going on, I am finding it challenging to put as much time into training.  I am also spending more time on the erg this season (compared to water time) than in prior seasons.  I attribute this to the time constraints, plus the fact that I am now equipped with slides at home instead of the dynamic, which I hated using enough to avoid sessions.

Anyway, I am toying with a 40 minute version of the WP.  Basically, try to fit all the different types of sessions into a 40 minute block.  Keep it time based.

So, today, I was aiming for a session that was a little more aerobic than the 4x1k, so I decided to slice the session up into 5 – 4 minute intervals with 4 minutes of rest.  I would aim at holding splits below 1:50.

        Workout Summary - media/20190524-2140480o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09675|00:39:26.8|02:02.3|198.1|23.9|152.5|183.0|10.3
W-|05483|00:19:51.1|01:48.6|275.5|27.6|163.5|183.0|10.0
R-|04196|00:19:36.3|02:20.2|119.7|20.1|141.3|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01103|04:01.2|01:49.3|269.5|26.2|155.4|167.0|10.5
02|01111|04:03.3|01:49.5|273.2|26.7|160.9|174.0|10.2
03|01108|03:59.5|01:48.1|279.8|28.2|165.4|178.0|09.8
04|01056|03:49.2|01:48.6|273.8|28.0|166.0|180.0|09.9
05|01106|03:58.0|01:47.7|281.4|29.1|170.3|183.0|09.6

That was great!  Good choice on pacing.  I arranged it so I did the rest first, which was essentially a quick warmup.  Then the interval.  Easy programming a good change.

Saturday – May 25 – 40′ L4

Just like Thursday.  A bit better HR response.

Sunday – May 26 – Caprentry plus 8 x 1’30″/3’30” L1

Down on the cape.  Around noon, I set to work on replacing the stairs down to the water from our house on Cape Cod.  This winter (like last winter), there was pack ice that ripped the stairs away.  It ended up looking like this.

2019-03-31 11.51.15.jpg

I started 2 weekends ago and managed to replace the frame for the bottom platform.  This weekend, I wanted to get that planked and get the stairs back to the beach.

2019-05-26 15.24.36

The challenging part of this was anchoring the stairs at the bottom.  There used to be a pair of angle irons that I could bolt to, but the were destroyed last winter.  I decided to put in a bottom landing, anchored to the bank using snow fencing posts.  Snow fencing is put up on posts that you can drive into sand.  The posts are about 8 feet long, and I have a heavy tool that slips over the top of the post, and can be lifted and dropped to drive the post down through sand.  It looks like this.

post driver

 

So, I would drive 4 posts around a piece of 2×8 that would act as the landing for the stairs.  I would drive them about 5 feet into the sand, which I figured would at least hold the stairs for the season.  The finished product looked like this.

2019-05-26 15.25.03

Hard to believe each of those posts goes down 5 feet!  Driving the posts was hard!  Each one took about 200 blows, which I did in sets of 20.  My sons came and helped for the last 2, where we switched off to drive them in.

Once the base was in place, The rest was pretty easy, but it took about 3 hours.

Later in the evening, I decided to do an erg session.

Another adaptation of an L1.  This one aiming to be slightly more intense than a 8 x 500 by shortening the work period.

Lots of missing strokes.  Which messed up the summary.  But the workout was great.  Very challenging at the end.  By using the flex plot and suppressing all strokes below 24 spm and all strokes with a WpS below 200, I could get an idea of the interval power.  Here is is shown as an avg of 320.  (1:43 pace)

bokeh_plot - 2019-05-27T124945.115

I was happy with this session, especially since my upper body had gotten a good workout from the post driving.

Today, we are back in Hopkinton (It’s a three day weekend). I will do a 40 minute L4 later.

 

The Canals of Milan

Tough week to maintain any training momentum.

Tuesday – 4/9 – 8km run

I was staying Cernusco, a suburb of Milan.  On Monday night, I got back to my room around 10pm, and set an alarm for 5:30.  I planned to go to the gym, but discovered it opened at 7, too late for me since I had to be in the office at 8am.

I decided to go for a run, without a lot of research about a route.  I knew that there was a canal nearby to run along, but I wasn’t sure how to get to it.

Screen Shot 2019-04-14 at 1.09.33 PM.png

My hotel was right near the “C” of “Cernusco”.  So first, ran north and saw that that I was crossing over the canal, but I couldn’t see a path from the overpass down to canal level, so I continued over, then ran around the outside of a park.  I intended to go into the park, but that seemed to be locked up for the night as well (it was still dark).  I turned back south and ran back over the canal, and saw that there were pedestrian stairs down to a train station.  I jogged down the stairs, and along the train tracks to the station.  I had hoped to use the pedestrian bridge over the tracks to get the the canal side, but there were turnstiles going into the station.  I kept running along, and then found an overpass.  That’s the curved path going to the north.  That went right to the side of the canal, and I was home free.

I was running slowly, really slowly, like 10-11 minute mile pace.  But I was really enjoying myself.  Running along the canal was wonderful.  It was cool, the sun was starting to come up.  There were dog walkers and other runners out.  Along the canal were farms, and old houses, and across the canal a huge classic building.  I later found out it was the hospital.  A very classy looking hospital.

I managed to run slowly enough that I was having fun.  I got to a park and across the canal was a sports complex.  Then, I saw the coolest thing.  A stretch of the canal had been outfitted with Olympic white water kayak gates.  They must have the ability to increase the flow in the canal, because there was no impressive whitewater, just the gates.

A little past this, I noticed the time.  I’d been going for a bit more than 30 minutes.  I noticed my shoe was untied, so I stopped, retied it and turned around to go home.

The run home was just as nice.  I ran all the way back to the same overpass, and then continued south on the same road to the main route that would take me back to my hotel.  I was starting to get pretty tired by this point, and I didn’t like running along the morning rush hour, but when I finally got back to my hotel, I was just delighted.  I ran for nearly an hour.  The longest run I’ve done in years and it felt really good.  Almost all of it was good aerobic HR, then at the end, I picked up a bit.

I need to run more often.

Screen Shot 2019-04-14 at 1.23.33 PM.png

Then I had some less than happy meetings with our customer, some meetings back at our office, and then we went into Milan for dinner, along the canals.

I didn’t even know that Milan had canals!  Apparently they were covered over in the late 19th century and then uncovered in the late 20th century to beautify the city.

A little background on Milan’s canals

Wednesday – 4/10 – No Training

Up at 5:30am, cab to the airport at 6:15.  Flight from Milan to Frankfurt.  Then Frankfurt to Boston.  Arrived around 4pm.

Thursday – 4/11 – No Training

I was bone tired by the time I got to bed on Wednesday night.  I had a red eye flight on Sunday night, jet lag sleep issues on Monday night and a late bedtime and early start on Wednesday.  I figure I got 12 hours of sleep over the 3 nights.  So, I slept in instead of getting up  to train.

Friday – 4/12 – No Training

I had a doctors appt on Friday morning.  So, no time to train

Saturday – 4/13 – 3 x 20’/2′

Finally, I had a chance to train!  Back to basics.  I felt terrible.  High heart rate.  No rhythm.  But it felt great to work up a sweat.  I felt like a new person after I was done.

Compare this to the same thing a couple weeks ago.  Except that session was a more challenging stroke count!

Amazing how quickly I can lose fitness!

Sunday – 4/14 – 15km OTW 1x

The weather forecast was for partly sunny skies, no wind and temps in the high 50s.  I was very excited to get back on the water.  I headed down to Newton and launched around 8am.

Since I’ve only been on the water twice so far this season, and hadn’t been out since the 28th of March, I felt that the right thing to do today was to just do some r18 steady state rowing and maybe try to focus on technique.  The key things I wanted to work on were:

  • draw my hands in higher on my chest at the release to try to stop washing out.
  • work on getting my blades farther off the water on recovery
  • Work on hinging at my hips and maintaining body position forward during the leg drive.
  • Work on keeping my knees close to each other at the catch.  I think letting my legs splay out at the catch is the primary thing that is irritating my SI joint issues.

So it was a lot to think about and my success level was mixed at best.  But boy was it awesome to be out on the water!

Screen Shot 2019-04-14 at 1.44.36 PM.png

I started off and headed up river to go take a peek at the Lasalle Boathouse.  Looked the same as always.  Then I spun around and headed down river, all the way to the dam.  Then back upriver to turn in the cove.  Back down to the dam again.  By then I had been going for about 70 minutes and I was pretty tired.  I decided to alternate 40 strokes of drills and 40 strokes of steady state for the trip back to the dock.  I did the following drills

  • square blades
  • pause at arms away (This was good practice to work on the whole body position thing
  • half slide
  • slow roll up

While I was on the way back down river, my phone died.  Not sure why it tapped out the battery so quickly this morning, but once it was kaput, I had didn’t have a stroke rate.  (I used the speedcoach for pace, HR, Power and Eff Length.  I use RIM for boat acceleration curves and SPM).  I kind of enjoyed not having the SPM for a while.

       Workout Summary - media/20190414-1705430o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15408|86:19.0|02:48.1|116.5|18.5|144.1|162.0|09.6
W-|12506|63:49.0|02:33.1|128.1|18.2|148.4|162.0|10.8
R-|02917|22:31.0|03:51.7|083.4|19.3|132.1|162.0|05.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00334|01:51.6|02:46.9|106.7|18.7|128.7|136.0|09.6
02|00927|04:21.4|02:21.0|143.9|18.8|137.9|147.0|11.3
03|00472|02:18.4|02:26.5|121.6|18.2|145.8|149.0|11.3
04|00152|00:46.9|02:34.6|110.2|17.8|132.0|135.0|10.9
05|02646|12:55.0|02:26.4|131.3|17.8|149.8|158.0|11.5
06|02424|13:03.7|02:41.7|123.4|17.3|150.4|156.0|10.7
07|00260|01:19.8|02:33.5|139.5|18.0|150.3|154.0|10.9
08|02775|13:56.1|02:30.6|128.1|17.8|151.4|159.0|11.2
09|00450|02:25.4|02:41.4|122.7|18.5|142.7|152.0|10.0
10|00435|02:13.4|02:33.3|155.6|19.4|151.9|159.0|10.1
11|00815|04:16.6|02:37.5|127.3|19.6|156.3|162.0|09.7
12|00162|00:51.9|02:40.5|095.0|19.6|144.8|150.0|09.5
13|00272|01:28.8|02:43.2|127.3|19.6|141.8|151.0|09.4
14|00381|02:00.4|02:37.9|124.5|22.4|147.1|156.0|08.5

Now my hands are pretty torn up, but I feel great!

 

3/24 – 3/28: Back on the Water!

Sunday – 3/24 – 3 x 20′ / 2′

On slides, in my basement.  It felt so easy that I ramped up the stroke counts in each section.  Looks like something is behaving badly between PM5 and painsled, there a lot of dropped strokes.

But look at nice low heart rate!

Monday – 3/25 – On the water!  Just rowing

I rowed down to the dam, and then turned around and did the impeller cal so I could switch over the speedcoach to use that.  (The gps data seemed to go a little nutty during that)

Then I rowed back and went way up into the cove.  When I turned around, I saw a guy I know in his back yard chasing away the geese with a homemade slingshot!  I stopped for a chat.  He keeps a bunch of shells in his back yard and last fall, a tree destroyed 3 of them.  Then I rowed about halfway back to the dam.  When I came out of the s-turn, I ran into the headwind.  It wasn’t so bad, but it seemed like a lot of work at the time, so I turned around a rowed home.

Screen Shot 2019-03-28 at 5.48.18 PM

As I expected my form was sloppy and my pace was slow, but I was so happy to be back on the water.

Tuesday – 3/26 – The Murray Sprint workout

I don’t know if anyone is following Eric Murray on YouTube, but I have to say it’s pretty amazing.  He is posting a new workout almost every day and the videos are great!  He describes the workout and then he does the full session on camera.  How often do you get to see a former gold medalist training in his sport!  It’s awesome to see him laying down these incredible splits.  It’s also fantastic to see him in a pretty ruined state at the end of session.  This workout is a great example of both.  It’s a sprinting workout and if I cued it right, you should be right at the end of the last 2 minute race pace interval.  He put a fair amount of work into it!

I was pressed for time on Tuesday, but I wanted to get a hard session in.  I decided to give his workout a try.  The workout as designed was

  • 1′ @ 30 / 1′ rest
  • 2′ @ 30 / 2′ rest
  • 1′ @ 32 / 1′ rest
  • 2′ @ 32 / 2′ rest
  • 1′ @ 34 / 1′ rest
  • 2′ @ 34 / 2′ rest
  • 1′ @ 36 / 1′ rest
  • 2′ @ 36 / 2′ rest

As a feeble old master rower, I scaled back the rate to 32 to match my most likely 2k race rate for the last segments.

I did a quick 2k warm up.

Then I started up with my 26 spm intervals.  I settled on a pace of 1:46ish, then for each interval, I tried to pull down the pace by 2 seconds.  I held on OK until the last interval, but I couldn’t hold the target 1:40 pace and needed to back off a smidge.  I also wasn’t able to keep the rate up at 32.  I kept falling back to 31 or even 30, just because I guess I haven’t practiced these rates much.

I was sweating for 30  minutes after I finished.  This workout was hard!

Wednesday – 3/27 – 3 x 20’/2′

Done at work on a static erg.

Heart rate really high. really tired.  I backed off to the easiest stroke counts and just piled up some slow mo meters.

Thursday – 3/28 – 4 x 2k / 5′ OTW!

It is still cold, about 28F when I launched this morning, but it was clear and sunny.  There was just a little bit of wind and the water was nice a flat.  I have decided to try to stick to a basic training plan on the water alternating hard and easy sessions and following the WP template for three types of hard workouts.  Today, it was time for an L2 and the 4x2k is definitely the classic!

I also set myself up to use Quiske today.  That was really interesting to look at when I was getting tired at the end of each interval and I would start going much deeper at the catch.

I rowed out to the little island at the start of the 2k stretch (with the s-turn in the middle).  I marked on the map below with the green lines.  And set out.  I decided to start at 24 spm, since I’m rusty, and then let the rate rise if I felt inspired to do that later.

Screen Shot 2019-03-28 at 6.16.11 PM.png

That was suitably hard work.  Tomorrow morning I’m heading out to Lake Quinsigamond to show a high school coach how to get Quiske setup.  Hopefully I can get in a row as well.

 

Wednesday: Quiske!

For the past year or so, there has been a product on the market from a Finnish startup called Quiske.  They have a little pod that can be attached to your oar, or your seat.  On a boat or on an erg.  And this pod is MAGIC.  It works with an app on the phone to provide a stroke by stroke graph of interesting things like your oar path or your seat velocity.

I am interested in this product because I rarely if ever am able to get real time coaching.  I will record video and send it off to Marlene Royle who will give me feedback and recommend drills and suggest changes, but it is very hard to keep these changes in mind when I practice.  Here are a couple of examples.

  1.  I tend to break my knees too early on the recovery.  With the sensor on the seat, I would be able to see the seat velocity occurring too soon and could work to correct it.
  2. I have developed the habit of digging too deep at the catch.  Obviously, it’s pretty hard to look at your oar blades, but with the magic pod, I can see the exact path that my oars are taking through the water, and I can see in all its glory how my stroke includes both digging too deep AND washing out towards the release.

So, I had big hopes for this new toy and I was eager to give it a try.  So the session on Wednesday was more of a fartlek than anything else.

Setup was a snap.  I put the included strap around the oar collar, inboard of the oarlock, and then launched the app, it found the pod and I connected up.  Then I rowed out to the good part of the river.  I was blown away and delighted by seeing the oar path diagrams like I had seen in Kleshnev’s book popping up on my iphone screen.

         Workout Summary - media/20181018-1250330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12427|69:54.0|02:48.8|126.5|19.7|133.6|162.0|09.0
W-|08058|39:21.0|02:26.5|152.4|19.3|141.8|162.0|10.6
R-|04379|30:33.0|03:29.3|093.2|20.3|123.1|162.0|03.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00166|00:47.4|02:22.5|146.6|17.6|113.4|125.0|12.0
02|00146|00:41.0|02:20.5|142.8|17.5|129.4|133.0|12.2
03|00243|01:04.7|02:13.2|161.1|20.4|134.4|143.0|11.0
04|01539|07:19.3|02:22.7|146.2|18.4|143.2|148.0|11.4
05|00633|02:46.9|02:11.9|186.1|22.3|145.5|162.0|10.2
06|00431|02:14.0|02:35.5|139.0|18.8|134.5|141.0|10.2
07|00592|03:02.0|02:33.7|145.0|18.8|142.3|149.0|10.4
08|01234|06:16.2|02:32.4|142.1|18.5|146.7|153.0|10.6
09|01258|05:53.9|02:20.6|154.6|19.7|142.7|153.0|10.8
10|00582|03:02.0|02:36.3|154.0|18.5|139.8|144.0|10.4
11|00887|04:32.0|02:33.3|156.9|19.4|143.9|149.0|10.1
12|00348|01:42.4|02:27.3|171.1|24.0|138.5|154.0|08.5

Now for the Quiske stuff.

First, this is what my normal steady state rowing looks like.

2018-10-17 06.58.50

This is apparently what it should look like.

Screen Shot 2018-10-18 at 2.03.29 PM.png

Here is my first screen cap of rowing at head race pace and pressure.

2018-10-17 07.10.15

Then I started to work on changing my stroke.  The first thing I tried was to consciously keep my oars in deeper through the last part of the stroke.

2018-10-17 07.27.19

The I was just having fun.  Here are Arm only, then arms and body, then half slide.

Next I tried to row as deep as I possibly could.  I really pulled the handles up high and buried the shafts.  It looked like this.  Now I know what to avoid.

2018-10-17 07.47.06

I was curious about the recovery being slanted in all the plots. so I tried rowing with just my port oar and kept my starboard oar flat on the water.  It wasn’t as flat as I would have expected.  I am not sure if that’s a alignment issue in the pod, or if the water is at an angle where I row.

2018-10-17 07.54.29

Finally, I tried some head race strokes again, right at the end.

2018-10-17 07.59.11

Not much different from the first ones.  Maybe even deeper at the catch.  I guess this will be a long project.

 

Tuesday: Steady State r20

This week is a bit weird.  No more races for the season, but the weather is still good for rowing, so what should I be doing?  I decided that just enjoying the last few days on the water and doing some steady state training would be the best way to go.

So, the goal today was to row at r20 and stay under my HR cap. The exciting thing was that I was rowing with the impeller!  It was slightly disappointing that there was a head wind so I could not see perfectly identical splits going upstream and down, but it was still a lot closer than what I was seeing before.

Also, over the past couple of days, and with a lot of help from the fine folks at NK, I finally figured out why my power numbers were so pitifully low.  This is a little complicated, so bear with me.

Back earlier this year, NK discovered that their power algorithm was yielding power numbers that were a bit too high, and they pushed a correction in a firmware update.  At the same time, the web site that I use to log my training (rowandall.com), did an update so that it would look at the rev of firmware in uploaded speedcoach files, and if it was the old FW, it would apply the same correction, so that power would be consistent for all logged workouts.  That’s all great, stuff, but there was a bug in the iOS application that NK provides to transfer workouts.  This LINK app apparently was reporting the old FW rev in exported files, even if the speedcoach had been updated.  Rowsandall was seeing the old rev and deducting a percentage of my power, but the speedcoach was reporting the corrected power already, so my power readings ended up being about 10% low.

The solution was to delete and reinstall the LINK app on my phone, and viola, my power readings popped back to something that made a lot more sense.

          Workout Summary - media/20181016-1205320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13751|74:24.0|02:42.3|132.3|19.9|142.4|164.0|09.3
W-|11512|57:07.0|02:28.9|149.5|20.3|147.4|164.0|09.9
R-|02246|17:17.0|03:51.0|075.5|18.6|125.8|164.0|13.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00205|00:57.6|02:20.2|147.1|18.7|124.4|132.0|11.4
02|00877|04:14.5|02:25.1|141.2|19.1|131.8|142.0|10.8
03|01868|08:48.7|02:21.5|152.4|19.4|142.4|149.0|10.9
04|02606|13:32.1|02:35.8|149.7|20.2|152.9|158.0|09.5
05|01993|09:26.4|02:22.1|145.7|20.5|146.3|154.0|10.3
06|00629|02:56.1|02:19.9|154.3|20.1|147.2|153.0|10.7
07|02647|13:56.0|02:37.9|145.1|20.4|152.3|157.0|09.3
08|00257|01:13.5|02:23.2|194.2|24.5|141.3|157.0|08.6
09|00429|02:02.8|02:23.0|167.3|25.4|150.7|164.0|08.3

 

 

Monday: Impeller Cal

I really enjoyed Sunday.  I spent a couple of hours just messing around with my boat.  I recalibrated my empower oarlock.  I tried setting up the new Quiske Pod and it’s iOS application.  And I reinstalled the impeller on the bottom of my boat.

On Monday morning, my training goal was to do some steady state, but the other task was to calibrate the impeller.  All season long, I have been unable to do much with the pace reading on the speedcoach because the river current has been higher than normal.  I finally decided that remounting the impeller would be better.

But the impeller is a finicky little gizmo.  If you don’t have it well aligned with the sensor, you get intermittent readings, if you don’t have it well calibrated, you get wrong readings and if you row in a place with a lot of weeds, it gets fouled.  But at least you get rid of current as an error in your data!

So the first thing to do was calibrate.  I rowed out to the straight 1000m section, and set up to do a 500m cal.  The way the speedcoach does this is it uses the GPS to measure you going 500 and sees how far the impeller has measured.  Then you do the same thing in the other direction, over the same exact section of river.  The theory is that this will cancel out the effect of the current.  Anyway, I did it and it seemed to yield sensible results afterward.

Of course, after I calibrated, I forgot to push “start” on the the speedcoach, so I didn’t log any of the rest of the workout.  Have no fear!  I had a backup.  I was running RIM on my phone.

          Workout Summary - media/20181015-164518-115122o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11390|66:03.0|02:54.0|000.0|19.8|0.0|000.0|08.7
W-|11391|66:03.0|02:54.0|000.0|19.8|000.0|000.0|08.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|000.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|11391|66:03.0|02:54.0|000.0|19.8|000.0|0.0|08.7

Snake Race

It’s been a busy week.  My last journal entry was on Oct 9 when I did a terrific 5 x 1500.

The rest of the 9th was a blur.  I worked out, then a day full of meetings, then rushed off to go a wake (One of our best friends lost his brother to a sudden illness), then ate dinner, then to the airport to catch a ten o’clock flight to Geneva.

I slept really well on the flight.  I probably got 5 hours of sleep.  We landed in Zurich and then connected to Geneva, finally getting in around 2pm.  I had meetings all afternoon, and then we went to dinner.  I finally got back to the hotel around 10:30pm and had hoped to get right to bed.  Unfortunately a time critical work issue came up and I spent the next 90 minutes on the phone.

My plan had been to do a short workout in the morning before my 10am flight home, but I decided that sleep was more important.  I slept until 7:30, had a nice breakfast, called an Uber and went to the airport.  The flight home was very uneventful.  I did work most of the way, took a short nap, and then I was home.  The worst part of the whole thing was the traffic home from the airport.

Friday – Oct 12: Drills and a little bit of race pace

My usual taper is to do a shrinking number of 500m pieces over the week before a race, and then just do a warmup on the day before.  This time, I had two complete rest days but lots of inert travel time.  I decided that it would be best to do some work on the day before the race to try to make sure that the race pace strokes felt OK.

I also wanted to do a lot of drill work.  I find it quite calming, and it really engages my brain in the session.  So the plan for the day was to do about 20 minutes of light rowing and drills, then a couple of 2′ race pace pieces, then more drills.

The summary shows the 4 – 1 minute pieces and 2 60 stroke pieces.  Plus a little bonus sprint to the dock at the end.  Notice the difference in power between the first 4 and the last three.  The last three are against the current, so it takes a lot more watts to get the same splits.

          Workout Summary - media/20181012-1145320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08125|49:34.0|03:03.1|097.9|22.1|127.3|164.0|07.4
W-|02106|09:14.0|02:11.7|178.9|25.4|146.2|163.0|09.0
R-|06029|40:20.0|03:20.8|079.4|21.4|123.0|163.0|04.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00217|00:56.6|02:10.2|146.6|22.2|140.2|148.0|10.4 
02|00178|00:45.8|02:08.7|177.7|26.1|139.9|148.0|08.9
03|00226|00:58.2|02:08.6|199.4|26.9|145.8|155.0|08.7
04|00217|00:56.1|02:09.4|151.2|25.6|148.4|157.0|09.1
05|00119|00:31.7|02:13.1|141.7|20.9|138.7|140.0|10.8
06|00513|02:16.8|02:13.4|186.9|25.8|150.5|162.0|08.7
07|00499|02:13.0|02:13.4|190.0|25.6|149.5|163.0|08.8
08|00137|00:36.5|02:13.5|202.6|27.7|139.4|149.0|08.1

Pretty easy session, only 18 minutes above a <ut2 level.

Then I loaded my boat on my car and went to work.

Saturday – 13 October: The Snake Race

Screen Shot 2018-10-14 at 4.24.57 PM.png

This may be my only race of the season, and I hadn’t raced since my disappointing outing at last year’s Head of the Charles.  I was nervous as hell before I launched, even though this was a low stakes local race.  My competition was.

Screen Shot 2018-10-14 at 4.29.07 PM

The rowers from Anchorage and Community scratched.  As for the rest.

  • Maldari is a good rower from Lawrence, he’s beaten me and I’ve beaten him in other events, we are about the same speed.
  • Kisarale is a rower from Uganda.  He’s 38, but he was in the 2015 Olympic qualifying regatta for Africa in the 2x.  I’d never met him, but I suspected he was a lot faster than I am.
  • Haddon is a rower in my club.  He was rowing this as a tune up for next weekend when he will be in the HOCR.
  • Krupnick was a 1st boat varsity rower at WPI and graduated in 2017.  He was going to be MUCH faster than me.
  • Byrnes is in the other main club on the lake.  I am usually faster
  • Sturges.  Same story
  • Sontgerath was the guy that I wanted to beat.  I had beaten him in the HOCR in 2015 and then returned the favor last year, beating me pretty badly.  This may sound silly or immature, but I saw the race as between him and me.

The way the bow numbers were handed out, I was starting second to last, and Sontgerath was starting last behind me.  So, it was simple, I just needed to keep my eye on him and maintain the spacing.

Bob and I launched around 8:30 for a 9am start.  We warmed up going down to the start.  For some reason, my speedcoach decided to stop soon after launching and I didn’t notice it until I was getting ready for the start.  So, most of the warmup is missing.

Screen Shot 2018-10-14 at 4.50.30 PM.png

It was cold and rainy, around 48F.  There was a light and variable wind that seemed to be from  the northwest, which is a cross/head wind.  I only noticed it a couple of times during the race when I felt like I was working harder and the splits slowed down.  I was quite glad to have the power meter.

Anyway, we were all at the start, and so the officials decided to move the start time up a few minutes so we wouldn’t just sit there getting cold and wet in the rain.  We were called up to the start in order and off we went.  The starting line was at the southern end of larger island, right about even with the label “Pinecrest”.  My first target was Sturges.  I saw him off my starboard side.  You go up the western shore of the lake, and soon after the start is a beach that juts out.  I decided that I could pass him to the shore side and still have enough room to steer out from the beach.  It worked out fine and I was well clear of him by the time I steered a bit out from shore for the beach.  The guy who started in from of Sturges was Kisarale, but when I looked around I saw no sign of him.  I did see Byrnes, so he became my next target.  He was also off my starboard side, and we had the narrows coming up.  I just held my line and we slowly moved toward the buoy line that marked the starboard side of the course. I passed him right around the narrows and when I looked around I could spot anyone close enough to focus on.

Now it was time to just row.  This is about where the video picks up.  There is bit more than 1km from the narrows to the bridge.  I was starting to feel the pain, so I started counting strokes.  I got to about 130 when I got to the bridge.  The whole time I was keeping my eyes on Heri (Sontgerath).  At times, he seemed like he was closing the distance, and other times it seemed like I was stretching it out.  Frankly, I didn’t even really remember how far back he was at the start, so I had no clue if I was ahead or not.

From the bridge to the end should be about another 200 strokes.  Which I counted off as I went.  It seemed like it took a lifetime to get from the bridge to the Gazebo.  I thought it was almost another 1000m from the gazebo to the finish and so I just settled in and tried to avoid blowing up while I started scanning for the finish.  I saw it, but in retrospect, I wish I had seen it sooner.  I started my sprint later than I should have.  But I finished strong.  I thought the finish was going to be marked with white buoys.  It was marked by a pair of oranges, which I thought represented the start of a finish chute.  I continued my kick for another 100m beyond the finish to a white buoy.

That extra kick brought be me up to be close enough to chat with Maldari.  Apparetly, he was trying to keep his seperation with me, like I was trying to with Heri.  We had a nice chat about boats and stuff as we paddled to the docks.  They I cooled down from the QRA docks to our club at regatta point.

The results

Screen Shot 2018-10-14 at 5.03.59 PM

Third place, but first place amongst the old guys.  I walked around 10 feet tall the rest of the day.

Here’s a video of the last 9 minutes of the race.  The first 10 minutes were basically useless because of water on the lens.

Looking at the video, as always there is a lot of stuff that I need to work on.  The most obvious is that I have re-established my habit of digging way too deep and rowing over a barrel.  I also need to work on making the body and arms part of the stroke more powerful.

          Workout Summary - media/20181013-1355320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08201|58:05.0|03:32.5|097.1|21.0|140.9|179.0|06.7
W-|05624|25:27.0|02:15.8|169.3|25.2|166.3|179.0|08.8
R-|02583|32:38.0|06:19.2|040.9|17.7|121.2|179.0|03.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00240|01:03.0|02:11.0|155.2|26.5|154.7|164.0|08.6
02|04363|19:36.7|02:14.9|176.1|25.8|170.7|179.0|08.6 - the race.
03|00632|02:55.2|02:18.6|151.6|22.6|150.2|159.0|09.6
04|00142|00:40.4|02:22.2|143.5|22.3|155.9|157.0|09.4
05|00247|01:12.0|02:25.8|128.4|21.6|148.8|151.0|09.5

My pace was 2:14.9 this year.  I did this race in 2015 in similar conditions and my pace was a 2:12.9.  Here is a link.  2015 was my best year at the HOCR.  Comparing the two races, I pushed hard in 2015, with the last 5 minutes above 178 bpm.  My rowing looks very similar.  I am probably about 15 lbs heavier now.  I am ever the optimist and when you put all that together, I come to the conclusion that I can get back to and even exceed where I was in 2015.  As always, it comes down to weight, technique and fitness.

Well, enough for now.  I think I will go do some easy rowing on the dreaded dynamic.

 

 

 

 

 

5 x 1500 / 5′ (ish)

Well, I guess it makes sense to look at my training plan.  I was so sure that I was supposed to do a 5 x 1500 today, that I didn’t bother to look.  Afterwards, I saw that, in fact, I was supposed to do a 4 x 2k.  Oh well, it was a hell of a workout.

It was a nice morning.  Grey skies, a bit misty, but around 60F.  There was a light and variable headwind heading up river.  I passed a few boats as I headed out and they were heading in.  I had the river to myself.  With the high level of the river and the high flow, There is a fair amount of debris.  I scared myself to death when I hit a stick poking up from the water with my oar.  It was only about an inch in diameter, but it must have been attached to a really big submerged log because it nearly took the oar out of my hand.  This happened on the first rep, so I was working hard to spot the stick on the four next reps as it slowly floated downstream on the current.

I am still having issues sleeping and I didn’t feel so great when I got to the river.  It was tiring sweeping he goose crap off the dock.  But once I was in the boat and doing my pick drill, I started feeling a bit better.

I stopped and relaxed and had a drink when I got to the fun part of the river and then I started my first rep.  As usual, I was careful with rate at first. Today, I tried to keep the power on the speedcoach display in the 180 to 190W range.

The first rep was blazing fast.  2:06.4 and 176W.  Thanks to the tail wind and the current, I was flying.  The second rep was a rude shock.  Almost 11W higher average power for an average pace of 2:17.8.  I was a bit more conservative in the third rep, but it was stil pretty damn hard by the last 500m.  The fourth was higher watts than #3, but lower than #2 and it really stung at the end.  Then it was a cruise down the river for the fifth, 16W lower than the second interval.  A bit more fade than I would have liked.  But, I’m happy with my execution on the workout.

          Workout Summary - media/20181009-1340300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13644|83:39.0|03:03.9|115.7|22.8|139.8|178.0|07.2
W-|07540|33:19.0|02:12.6|176.4|26.3|161.1|178.0|08.6
R-|06111|50:20.0|04:07.2|075.6|20.5|125.7|178.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00111|00:32.0|02:23.6|117.6|18.7|116.9|122.0|11.2
02|01496|06:18.2|02:06.4|175.9|26.1|155.3|167.0|09.1
03|01471|06:45.3|02:17.8|186.5|26.7|163.3|175.0|08.1
04|01514|06:28.4|02:08.3|173.5|26.0|161.0|175.0|09.0
05|01462|06:52.7|02:21.2|179.7|26.8|166.5|178.0|07.9
06|01486|06:22.5|02:08.7|170.5|26.3|162.7|176.0|08.9

Tonight, I fly to Geneva.  I have meetings on Wednesday afternoon and evening, and fly home on Thursday.  If I can find a gym to do a quick taper workout on Thursday morning, that would be a bonus.  Then I will do a quick technique row on Friday.  I race Saturday.

 

 

Drills on the Fives

We came back from the cape last night, and I had a choice to make this morning.

I needed to be at work, showered and ready for a 8 am meeting, so I could either head straight to work and do a 60 to 80 minute steady state session on the erg, or I could do an shorter session on the water.

I decided to row on the water.  Here’s why.

  • With a race this weekend, I want to taper down volume a bit anyway
  • Also because of the race, getting in a technique session this week would be good reinforcement for good mechanics
  • It’s too late to do much to improve my aerobic fitness, so doing just enough to maintain what I have is enough.

It was dark when I got to the boathouse.  Very dark.  And cool,  around 55F.  And there was a noticeable breeze blowing as a headwind when going down stream.  Did I mention it was dark!  With the overcast and the later sunrise, I couldn’t see across the lagoon when I arrived.

By the time I had swept the goose poop off the dock, and got my boat rigged and in the water, the sky was starting to lighten up.  I felt irresponsible that I don’t have working lights though and I was glad that there was no one else on the river today.  I’ve ordered a new pair of lights, hopefully they will be delivered today.

Today’s session was drills on the fives.  4 minutes of steady state, and then 1 minute of a drill.  The drills were

  • Half slide: working on clean releases and blades off the water
  • delayed feather:  Working on releasing on the square, and then feathering without touching water
  • Pause at body over:  Working on keeping my knees downwith my body over and arms extended.
  • Open hands on recovery:  Working on outward pressure against the oarlocks on recovery and clean catches after regripping the oars.

As usual, with this session, I felt like I was rowing better at the end than the beginning.  Today, it was even more the case because the wind seemed to be dying down a during the session and the water was a bit flatter at the end.

I had time for one lap down to the dam and back.  I was pretty surprised at how low my heart rate was today.  My RPE felt like it was in line with this session, but my HR was a good 10 beats lower.

Here is a summary of the steady state bits.  It cuts out the drills and the turns.

          Workout Summary - media/20181008-1700310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08689|46:43.0|02:41.3|116.3|20.0|130.7|143.0|09.3
W-|05153|25:33.0|02:28.8|131.8|20.6|134.5|143.0|09.8
R-|03548|21:11.0|02:59.2|097.6|19.4|126.1|143.0|10.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00365|01:51.0|02:32.1|129.4|18.9|119.8|126.0|10.4
02|00270|01:15.9|02:20.8|134.9|19.7|126.9|131.0|10.8
03|00529|02:39.0|02:30.3|117.0|20.4|135.1|141.0|09.8
04|00887|04:23.3|02:28.4|130.3|21.0|139.2|142.0|09.6
05|00782|03:49.9|02:27.1|136.6|20.4|138.1|143.0|10.0
06|00129|00:38.2|02:27.7|148.6|20.4|134.9|137.0|10.0
07|00256|01:17.2|02:31.1|121.2|20.2|130.0|135.0|09.8
08|00680|03:23.8|02:29.9|132.4|20.9|136.4|142.0|09.6
09|00744|03:44.2|02:30.7|127.1|21.1|137.4|141.0|09.4
10|00179|00:51.6|02:24.1|144.1|19.8|129.7|136.0|10.5
11|00098|00:29.2|02:28.8|142.7|20.4|127.1|131.0|09.9
12|00236|01:10.0|02:28.4|157.3|23.1|131.1|139.0|08.8

Tomorrow:  Last hard workout…5 x 1500 / 5′ target pace 2:15.