Septum Mirabilis

Since last Saturday, I rowed my single 6 days in a row!  It’s a miracle.  I think the first time all season.

Sunday – Sept 15 – 16km on the Lower Charles

I met my friends from Worcester at the public docks at CRI in Brighton.  I brought my single.  They brought a single, double, quad and believe it or not a triple.  Our club bought a couple of lightly used Swift Triples.  These boats are going to be great.  Having the option of using a triple when we have an odd number of rowers, or if we want to balance lineups will be awesome.

We launched around 7:30.  The goal was to scout the river for the people that we going to do the CRI Fall Classic the following weekend.  My goal was to have some fun and maybe do a threshold piece.

I succeeded at having fun, but by the time, I tried to settle in for a 5k threshold piece, I was already pretty tired and gave it up halfway through.

Screen Shot 2019-09-21 at 9.52.30 PM.png

We made our way down river, and ultimately got to the beginning of the powerhouse stretch.  I asked the other boats if they wanted to do a race pace 1K, since this is the best place to do it.  They acquiesced and off we went.  I felt pretty good for the first 500 or so, but I rapidly ran out of oomph.

We continued down to the basin, and waited for everyone to regroup.  From there, we headed upriver to the area where they marshall the start of the CRI Fall Classic.  We regrouped again and then we took off.  they continued to just scout the course, but I wanted to do my threshold piece, so I got pretty far ahead of the group.  I made it around 2500 meters, then the combination of river traffic, a bit of headwind and lack of training got to me and I pulled up instead of trying to pass a big group of boats as the river was narrowing.  I put on a few bursts of speed the rest of the way, but I was really tired out.

        Workout Summary - media/20190915-1631070o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15880|02:00:44.3|03:48.1|107.2|21.8|137.1|178.0|06.0
W-|10841|00:53:27.1|02:27.9|148.1|23.0|153.6|178.0|08.9
R-|05056|01:07:18.7|06:39.4|074.7|20.9|123.9|178.0|02.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00403|02:04.8|02:34.9|139.7|19.1|134.3|140.0|10.1
02|00541|02:39.8|02:27.8|137.1|20.6|140.1|147.0|09.9
03|00578|02:57.5|02:33.5|138.1|19.6|141.9|147.0|10.0
04|00205|01:03.4|02:34.4|106.2|19.9|137.7|142.0|09.8
05|00206|01:02.6|02:32.2|143.7|20.2|139.7|144.0|09.8
06|00182|00:56.4|02:34.5|111.6|19.1|139.9|143.0|10.2
07|00576|02:49.0|02:26.7|160.0|22.3|155.9|162.0|09.2
08|00742|03:46.4|02:32.6|126.2|20.1|143.2|150.0|09.8
09|00876|03:46.4|02:09.2|209.0|27.6|164.6|176.0|08.4 - most of a 1k
10|00632|03:07.9|02:28.7|126.3|21.4|150.7|157.0|09.4
11|00695|03:34.6|02:34.3|152.1|22.6|144.6|154.0|08.6
12|00316|01:38.2|02:35.2|142.7|21.4|153.0|156.0|09.1
13|00398|02:04.9|02:37.1|121.7|20.2|141.2|147.0|09.5
14|00604|03:03.4|02:31.9|127.5|21.2|150.7|157.0|09.3
15|02561|12:10.2|02:22.5|164.9|26.1|167.9|178.0|08.1 -- a bit of hard rowing.
16|00462|02:21.7|02:33.5|125.7|24.6|164.6|169.0|08.0
17|00241|01:10.3|02:25.9|182.3|27.3|170.4|174.0|07.5
18|00409|02:04.4|02:32.2|141.5|24.0|160.3|167.0|08.2
19|00214|01:05.2|02:32.1|133.0|23.9|144.3|155.0|08.3

An incredibly enjoyable outing.

Monday – 16 Sept – Drills on the 5s

After Sunday’s exertions, I took it easy on Monday.

So, I did a technical session, with 4 minutes of steady state and 1 minute of these drills.

  • open hands on recovery
  • half slide
  • delayed feather
  • square blades
  • pause at body over

By the way, the weather was perfect!

Tuesday – 17 Sept – 4 x 2k/4′

Another perfect morning.  A scary workout.  I decided to go easy on myself and rate limit it.  r22, r24, r26, r26.

It was a great workout.  I felt good throughout.

The summary shows where I am.  Now that my impeller is calibrated.  When I was in good racing shape, I was knocking these out around 2:15 or faster.  It is what it is.

        Workout Summary - media/20190917-1607180o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11117|01:05:23.0|02:56.4|127.2|22.6|145.5|176.0|07.5
W-|07957|00:36:49.3|02:18.8|173.5|24.6|160.3|176.0|08.8
R-|03166|00:28:33.9|04:30.7|067.6|20.0|126.4|176.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00118|00:35.0|02:27.7|143.5|20.6|129.2|132.0|09.9
02|01952|09:06.7|02:20.1|165.8|22.5|152.1|165.0|09.5
03|01989|09:07.0|02:17.5|178.1|24.4|161.9|174.0|08.9
04|01923|08:50.5|02:18.0|178.1|25.9|164.6|176.0|08.4
05|01975|09:10.1|02:19.3|174.3|25.9|164.8|176.0|08.3

Wednesday – 18 Sept – Steady State

Working on piling up the meters and rowing clean.  Did the session with Humon to keep me honest about intensity,  Halfway through, I decided to pop up to r22 and row lighter.  It seemed to work quite well.  I needed to cut it about 10 minutes short because I needed to get to work for an early meeting.

        Workout Summary - media/20190920-1546120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11969|01:08:32.5|02:51.8|125.2|21.0|133.6|157.0|08.3
W-|10145|00:51:16.7|02:31.6|143.6|20.8|140.0|155.0|09.5
R-|01833|00:17:16.6|04:42.8|070.6|21.4|114.6|155.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00209|01:07.2|02:40.5|142.5|19.5|126.2|131.0|09.6
02|02722|14:16.9|02:37.4|141.3|19.7|137.5|148.0|09.7
03|02679|13:21.8|02:29.6|138.1|19.8|137.4|148.0|10.1
04|00589|03:04.4|02:36.5|131.6|22.3|136.4|144.0|08.6
05|01314|06:41.6|02:32.9|150.2|22.2|146.8|154.0|08.8
06|02005|09:46.0|02:26.2|149.3|21.5|145.9|155.0|09.6
07|00341|01:33.8|02:17.6|182.7|26.3|139.4|153.0|08.3 - nice ending
08|00286|01:25.0|02:28.7|132.2|22.6|135.2|143.0|08.9

Screen Shot 2019-09-21 at 10.14.01 PM.png

Thursday – 19 Sept – 3′ on / 1′ off

Again using rate limiting to manage intensity.  (22,24,26,28)  The annoying thing is that I must have bumped the speedcoach I got my drink of water after the first set, because that’s where the data ends!

Here’s the heart rate from my apple watch

bokeh_plot - 2019-09-21T222015.119.png

And here’s the view from Humon.

Screen Shot 2019-09-21 at 10.21.42 PM.png

Another really good workout.

Friday – 20 Sept – Steady State

Just like wednesday.  Using Humon to keep me honest and trying to get the best speed with the least effort.  The key seems to be a nice, clean, early tap down.

That and maintaining good body posture through the leg drive.  When I open up my back early, I work much harder and go slower.

      Workout Summary - media/20190920-1557290o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13521|01:15:46.3|02:48.1|127.4|20.4|138.0|164.0|08.8
W-|11593|00:57:48.7|02:29.6|147.9|20.3|144.6|161.0|09.9
R-|01935|00:17:58.2|04:38.7|061.4|20.6|116.7|161.0|03.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00150|00:46.3|02:34.1|134.2|19.4|117.4|125.0|10.0
02|02746|13:45.0|02:30.2|144.0|19.6|138.1|148.0|10.2
03|02584|12:52.8|02:29.5|150.0|19.9|146.2|154.0|10.1
04|02698|13:25.5|02:29.3|146.0|20.1|147.3|155.0|10.0
05|02717|13:46.1|02:32.0|144.7|20.1|148.4|155.0|09.8
06|00358|01:35.0|02:12.8|211.5|27.7|146.9|161.0|08.2
07|00340|01:38.0|02:24.1|151.4|25.1|141.9|153.0|08.3

Screen Shot 2019-09-21 at 10.26.53 PM.png

When I got back to the dock, I turned around and it was just so pretty that I had to take a picture.

IMG_0022

I felt great, and headed off to work.  In the evening, we drove down to the cape.

Saturday – 21 Sept – No Training

Our house has a huge deck surrounding 3 sides of the house.  Today’s mission was cleaning it with the pressure washer so that I can seal it tomorrow.  It took me 5 hours.  The Apple watch tells me that it was about 15000 steps.  I am tired and sunburnt, buy the deck looks fantastic!

 

 

Treading water (but no actual swimming)

Last post was on Sept 3rd, quite a while ago.  That covered my row on Sept 2.

Tuesday – Sept 3 – Drills on the fives

Back in my single, back in Newton.  Feeling a bit unfamiliar.  Best way to cure that…Drills!

The plan is simple, row for 4 minutes and then do 1 minute of drills.

  • square blade
  • late feather
  • open palms on recovery
  • half slide rowing
  • pause at body over

It was a nice morning, and there some other boats out.  Even if I’m not really prepping for an event, it’s still nice to be out and working on getting better.

        Workout Summary - media/20190904-1621000o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13861|01:16:02.4|02:44.6|000.0|19.8|142.8|164.0|09.2
W-|08194|00:39:47.2|02:25.7|000.0|20.0|147.2|162.0|10.3
R-|05685|00:36:16.6|03:11.4|000.0|19.6|138.0|162.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00084|00:25.1|02:29.4|000.0|19.2|124.5|126.0|10.5
02|00318|01:31.2|02:23.2|000.0|19.0|135.2|141.0|11.0
03|00189|00:54.2|02:23.5|000.0|19.8|132.9|137.0|10.6
04|00850|04:03.6|02:23.2|000.0|19.6|146.0|153.0|10.7
05|00840|04:06.4|02:26.7|000.0|19.5|147.8|151.0|10.5
06|00341|01:38.0|02:23.7|000.0|19.5|149.5|153.0|10.7
07|00832|04:04.2|02:26.7|000.0|19.6|145.4|149.0|10.5
08|00735|03:37.2|02:27.7|000.0|19.5|149.0|153.0|10.4
09|00487|02:22.0|02:25.8|000.0|20.2|148.5|153.0|10.2
10|00237|01:10.9|02:29.8|000.0|19.4|141.8|147.0|10.3
11|00179|00:52.8|02:27.3|000.0|19.2|141.6|143.0|10.6
12|00535|02:37.2|02:26.8|000.0|19.8|150.6|155.0|10.3
13|00576|02:45.6|02:23.7|000.0|20.7|152.9|159.0|10.1
14|00736|03:34.7|02:25.9|000.0|20.1|148.8|156.0|10.2
15|00311|01:31.9|02:27.7|000.0|20.2|149.0|152.0|10.0
16|00343|01:40.6|02:26.8|000.0|20.3|156.2|157.0|10.1
17|00128|00:38.0|02:28.2|000.0|20.6|145.7|148.0|09.8
18|00072|00:22.6|02:36.7|000.0|21.2|131.3|133.0|09.0
19|00400|01:51.0|02:18.9|000.0|23.1|151.1|162.0|09.3

Wednesday – 4 Sept: 2′ on / 1′ off increasing rates

This was a hard and fun session.  There was a reasonable headwind going upriver.  I ran out of oomph in the last set, which I did the first three downriver and then turned to come back.  I bailed on the r28 rep, and then basically did 1′ and 1′ off of r28 instead for a few reps, just to get a bit more time at rate.

       Workout Summary - media/20190904-1621460o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11736|01:07:54.1|02:53.6|112.8|22.1|144.4|179.0|07.8
W-|06742|00:30:02.8|02:13.7|174.3|23.9|153.6|178.0|09.5
R-|05008|00:37:52.6|03:46.9|064.0|20.7|137.1|178.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00112|00:33.0|02:27.7|128.7|19.8|127.0|129.0|10.3
02|00415|01:57.0|02:21.1|130.8|20.0|135.0|145.0|10.6
03|00430|01:57.0|02:16.0|165.5|22.4|139.2|152.0|09.8
04|00473|02:03.4|02:10.5|159.0|24.2|149.0|160.0|09.5
05|00477|02:02.5|02:08.3|182.3|26.0|155.0|166.0|09.0
06|00246|01:00.4|02:02.8|222.8|27.9|152.2|161.0|08.8
07|00411|01:55.7|02:20.7|151.6|20.2|142.1|159.0|10.6
08|00459|02:04.6|02:15.8|171.3|22.1|157.1|167.0|10.0
09|00441|01:57.9|02:13.7|201.0|23.8|160.6|172.0|09.4
10|00476|02:04.8|02:11.1|183.0|25.4|164.8|175.0|09.0
11|00456|01:55.9|02:07.2|217.0|28.0|168.8|178.0|08.4
12|00418|01:56.1|02:18.9|134.6|19.6|145.1|160.0|11.0
13|00447|02:00.2|02:14.4|164.5|21.5|155.3|166.0|10.4
14|00442|01:56.4|02:11.6|149.9|24.1|161.5|171.0|09.5
15|00433|01:56.0|02:13.9|210.9|26.4|164.9|176.0|08.5
16|00147|00:39.9|02:16.1|179.1|28.6|162.0|164.0|07.7
17|00226|01:01.1|02:15.1|192.7|27.5|154.8|167.0|08.1
18|00234|01:00.9|02:10.1|213.8|27.6|158.6|167.0|08.4

Thursday – Sept 5 – crappy static 10K

I had a conference call that went until after 10pm, so I slept in instead of getting up to row.  Later in the day, I went to the gym for a quick session.  I decided to do a threshold piece, and 10K has been giving me a lot of trouble lately.  I might as well work on that.  I set a target to just keep the pace under 2:00, and if you looked at the monitor picture, you’d conclude that it wasn’t so bad.

Sure, a little bobble in the middle, but no big deal.  Here’s the summary plot though.

3 HD’s!  I am in a tough place right now.  My stroke power is great, but my aerobic capacity is not anywhere near it was.  So I go too hard, under rate, and get discouraged.  I also don’t have a hard training objective, or trackable plan so, it is easy to start playing mind games when it gets a little scary in the middle of a long row.  Finally, ergs are boring.  I think I have to do a better job at rowing to stroke rate and pace goals.  I have to stop over cooking the beginnings of these rows.

Friday – Sept 6 – No training

I was working from home on Friday, so I didn’t go off to row in the morning.  I planned to do an erg session, but I didn’t have a gap in my schedule to go do it.

Saturday – 7 Sept – Aborted 10K

We stayed in Hopkinton this weekend, and so I planned to do an erg session in the afternoon.  I was so pissed off about the 10K row that I thought I would try again (today on slides).

I didn’t warm up on Thursday, so I did a nice 2K warmup.

Then I decided to be very careful and stick to the 2:00 pace.  I made it less than 2k before I gave up.  I was having some stomach issues and I really needed to stop the row.

That was massively depressing.  I really seem to be struggling.

Sunday – 8 Sept – 3 x 30′ / 2′

I was feeling very spooked about how badly things had been going.  I decided to step back and do a very consistent, low intensity session and go extra long.

It was a good call.  I was relaxed, enjoyed some good podcasts, and felt much better afterwards.

        Workout Summary - media/20190908-2135590o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21997|01:34:41.3|02:09.1|166.7|19.3|140.6|157.0|12.0
W-|20623|01:26:46.5|02:06.2|174.1|19.1|142.2|157.0|12.4
R-|01379|00:07:55.2|02:52.3|084.8|21.7|123.5|157.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|06551|27:36.3|02:06.4|173.4|19.2|133.5|144.0|12.4
02|07045|29:41.7|02:06.5|173.2|18.9|142.9|149.0|12.5
03|07028|29:28.5|02:05.8|175.8|19.3|149.6|157.0|12.4

Monday – 9 Sept – Steady state OTW with Humon

--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13655|01:16:06.2|02:47.2|120.6|20.1|133.4|158.0|08.9
W-|11821|00:58:46.1|02:29.1|138.2|19.5|139.6|158.0|10.4
R-|01839|00:17:20.7|04:43.0|061.2|21.9|112.4|158.0|06.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00152|00:45.6|02:29.8|130.5|19.7|130.3|133.0|10.1
02|02793|14:09.2|02:32.0|129.3|17.9|135.9|141.0|11.0
03|02716|13:46.6|02:32.2|131.8|18.3|135.3|148.0|10.8
04|02721|13:22.5|02:27.5|144.3|20.5|143.4|158.0|09.9
05|02777|13:39.0|02:27.5|142.8|20.1|144.9|154.0|10.1
06|00290|01:19.2|02:16.6|172.4|25.7|141.7|153.0|08.5
07|00372|01:44.0|02:19.8|155.5|25.4|137.5|154.0|08.4

Paces are slower because I used the data from the 2′ on 1′ off workout to do an analysis comparing gps and impeller data for up river and down river segments.  My calibration was off by about 3 seconds per 500m.  Bummer.  I’m slower than I thought I was. 😞

On the plus side, this session was just delightful from beginning to end.  I rowed it with Humon and tried to dance on the edge between green and orange.  I found that I am working a lot more efficiently at r20 than r18.

Screen Shot 2019-09-14 at 11.46.11 AM

Tuesday – 10 Sept – No Training

I was out late because of a work celebration.  One of my coworkers was celebrating their 40th work anniversary.  So, I slept in on Tuesday morning.  I intended to go to the gym, but too many interruptions and too much work to do.

Wednesday – 11 Sept – Steady State OTW with Humon

Same session as monday.  tried to stick to r20.  I decided to do some higher rate work in the warmup to see if it hurt or helped later on.

At the end of my warmup, as I approached the dam in Waltham, I passed a sculler going the other way.  I’ve talked to him a number of times, a nice guy in his seventies.  Anyway, I got to the end, turned my boat, had a drink and then set off after him.  I knew it was just a steady state session, but the knowledge that there was a boat out  there ahead of me was stuck in my head.  I maintained my rate, but there might have been a little extra pressure in my stroke.  I caught up with him as we went through the s-turn.  He pushed a bit harder as I passed to mark time with me.  He’s going to be in the HOCR in a couple weeks (lucky guy) and he’s out most morning now training.

After I finished that leg, I spun around and followed him into the cove, which is now “protected” by a set of booms.  I had no trouble navigating the gap in the booms to get in the cove, and I had a nice chat with him as he docked.  But when I went to leave the cove, there was a reasonably strong tail wind and I got pushed into the booms.  It took me a lot of backing and forthing to extricate myself and at times I was really worried that I was going to end up going for a swim.  I think I’ll avoid the cove until those booms are gone.

Screen Shot 2019-09-14 at 11.51.20 AM

     Workout Summary - media/20190914-1451000o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12637|01:17:24.7|03:03.8|111.0|21.5|136.9|172.0|07.6
W-|07963|00:39:33.5|02:29.0|148.4|21.4|147.6|169.0|09.5
R-|04688|00:37:52.4|04:02.4|071.9|21.6|125.8|169.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00217|01:03.5|02:26.3|130.4|19.9|121.7|136.0|10.3
02|00212|00:59.6|02:20.8|156.8|22.0|128.8|140.0|09.7
03|00219|01:01.2|02:19.7|171.4|23.5|131.0|141.0|09.1
04|00207|00:56.4|02:16.2|129.4|25.4|138.8|150.0|08.7
05|00204|00:51.1|02:05.4|222.4|28.2|144.1|157.0|08.5
06|00205|00:49.8|02:01.5|249.2|31.3|146.8|163.0|07.9
07|00201|00:46.2|01:54.8|277.3|34.9|154.5|169.0|07.5
08|00791|04:04.0|02:34.2|134.5|20.1|146.4|154.0|09.7
09|01195|06:11.6|02:35.5|142.5|20.3|158.9|166.0|09.5
10|00391|02:00.6|02:34.1|151.9|19.9|158.2|162.0|09.8
11|00084|00:26.4|02:36.2|153.0|22.5|127.7|131.0|08.5
12|01680|08:22.2|02:29.4|130.9|20.0|144.4|151.0|10.0
13|01434|07:29.5|02:36.8|136.8|20.4|149.6|155.0|09.4
14|00427|02:12.8|02:35.5|144.9|19.8|153.0|154.0|09.8
15|00339|01:35.6|02:20.9|179.1|25.0|146.0|161.0|08.5
16|00156|00:43.0|02:18.3|200.7|26.6|140.9|153.0|08.2

Thursday – 12 Sept – 3 x 20′ / 2′

Another late night.  We had dinner with a customer, and we had meetings setup to start early Thursday morning.  I decided to not row before the meeting so I could be on time and not sweaty when we got started.  Later in the day, after the meeting was over, I went to the gym and did a steady state session.  R19, 170w.

Weird misbehavior of the HR monitor at the start of the second piece.

Friday – 13 Sept – 10 x 3’/1′ Threshold

Another early meeting, so not enough time to row OTW.  I only had time for an abbreviated session.  I usually do 15×3′, but I cut back the number to fit the time and pushed a little harder.  It was a good session.  I was really happy with it.

Pretty remarkable smo2 swings…68% to 54%.  I still don’t really understand what it means when the algorithm goes from red back to orange or green in the depths of a hard interval.

Screen Shot 2019-09-14 at 12.16.35 PM

This was a very satisfying workout.  I felt better all day afterwards.

Today:  Steady state on the erg.

 

 

 

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.

 

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.

 

 

 

 

Cherishing routine – 3/10 to 3/12

I got back from California last Tuesday night and since then, I’ve trained every day.  It’s been so nice being able to go to bed at an OK time, drive to work, get my session in and then do my job.  I have to cherish this, because I’m heading out to China, next Monday morning.

Sunday – 3/10 – 15 x 3’/1′ L3 on slides

I worked hard in the waterfall session on Sunday, but I wanted to get in my 3rd “hard” workout of the week.  I felt like I didn’t have the fortitude to hold up in a long continuous piece like a 10K, so I opted for one of my favorite short interval/short rest sessions from the Wolverine Plan.  This workout tends to be bit faster than other L3 workouts, and it gets pretty intense in the last 5 reps, but having the 1 minute breaks makes it pretty manageable.  Even if you blow a rep, you have a chance for redemption coming right up.  So, I think it gives a similar physical training effect, but is a lot less taxing mentally.

I haven’t done enough middle distance work on slide to have a great idea about pacing, but I don’t like it when I do less than 800m per rep (1:52.5), so I used that as my goal.

I fell short of 800m on reps 11, 12, 13 and 14.  Average distance per rep was 806m.  Average pace was 1:51.7.

It was quite a workout.  Over 30 minutes in TR and a nice little touch of red at the end.

Monday – 11 March – 3 x 18’/2′ L4 (static)

My ass was dragging on Monday morning.  But, I was hoping to do a nice long 4 x 18′ session.  I ended up stopping after 3 reps because I was feeling pretty worn out.

       Workout Summary - media/20190311-1235390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13861|60:00.0|02:09.9|167.1|17.1|140.0|159.0|13.5
W-|12947|54:00.0|02:05.1|179.6|17.4|140.8|159.0|13.8
R-|00918|06:00.0|03:16.1|054.0|14.9|132.7|159.0|10.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01429|06:00.0|02:05.9|177.1|16.5|121.7|134.0|14.4
01|01444|06:00.0|02:04.6|180.9|17.6|136.9|140.0|13.7
02|01427|06:00.0|02:06.1|174.6|17.1|139.7|142.0|13.9
03|01433|06:00.0|02:05.6|180.2|17.2|132.9|146.0|13.9
04|01442|06:00.0|02:04.8|180.6|17.7|144.5|150.0|13.6
05|01442|06:00.0|02:04.8|180.6|17.6|147.8|151.0|13.6
06|01421|06:00.0|02:06.7|173.4|16.7|139.2|147.0|14.2
07|01442|06:00.0|02:04.9|180.0|17.7|148.8|155.0|13.6
08|01465|06:00.0|02:02.8|189.1|18.3|155.2|159.0|13.3

Tuesday – 12 March – Pyramid L1

I felt like I had been hit by a truck this morning when my alarm went off.  I barely dragged myself out of bed.  But today is L1 day and L1 day must be respected!

The schedule called for the pyramid.  Last time, I managed a 1:42 pace, so this time the goal was to try to hold 1:42 until the last two reps and then go faster.  It didn’t end up turning out that way.

I started with a 2k warmup.

I think I need a longer warmup.

Then it was time to program the session into the PM.  It made me think that Concept2 should offer a more expensive, fancier PM that would make this easier.  I would buy one in a heartbeat and get the gym to upgrade.  Actually, if they just added the ability to download programmable workouts from ergdata, that would work too.  It was a lot of button pressing.

Here’s how it went.

  • 250.  (1:41.2 split) Felt good, but I was a bit worried that it started to bite with about 10 strokes left.
  • 500 (1:41.3) Ooo.  That was a bit more work than I had hoped.
  • 750 (1:41.4) I struggled through the last 250.
  • 1000 (1:46.5).  I held a 1:41 split through the first 250m, and when it started to bite, I chickened out.  I wasn’t in distress yet, but my thighs were burning and my breathing was a bit ragged.  I was counting strokes, but I went out too hard and didn’t manage pace very well.  Anyway, I basically stopped rowing for about 2 seconds and then started up again.  By that time, the average split was around 1:55.  I held about a 1:45 pace and watched the average slowly come down.  Then with about 250m left to go I pushed harder.  Not my best work.
  • 750 (1:40.7).  I was kinda mad at myself, I didn’t want to blow another rep.  I rowed this one carefully through the first 500m and then emptied the tanks in the last 250.  I coasted into the last stroke feeling really gassed.
  • 500 (1:38.1).  Now we’re getting into “fun time”.  I consciously tried to rate up and hold the split under 1:40.  This was pretty much OK through 300m, but the last 200 were very close to the edge.
  • 250 (1:33.4).  All out.  I used to do this one well below 1:30.  Sucks to suck.

I need to harden up and stop bailing on reps like this.  It’s a bad habit.

 

14 – 3′ Intervals On Lake Quinsigamond

Lovely morning.  I got to the lake at 5:35 and it was still pitch black out. There was just a hint of a breeze from no particular direction.  It was a bit chilly, around 40F and the stars were bright in the sky.

The Plan:  In the run up to HOCR, I am trying to make the most of the limited time left.  I am way behind my desired plan due to travel and then my back injury, but the progress I can make is limited by the amount of recovery that I need.  The basic of the plan is 3 hard sessions a week and 3 easy endurance session. The easy sessions are HR capped at 155 and 60 to 80 minutes.  The hard sessions are all targeted at head race paced rowing.  One is hard distance, basically a head race simulation.  Two is long intervals, basically L2 workouts.   Three is short interval/short rest.  The third type was what was on the menu today.

  • The basic workout on the erg is 15 x 3′ / 1′
  • On the water, I need more time than a minute to get the boat turned at the ends of the lake, so I planned to take an extra couple of minutes to turn the boat and get a quick drink.
  • rate target: 24-26
  • pace target:  better than 2:20, hopefully around 2:15
  • HR limit: none

I got up extra early so that I could do my dreaded core routine and go to the bathroom before I went to the lake.  My hope is that the core routine will help get me a little warmed up before I get in the boat and help me avoid aggravating my lower back.

The workout was tough, but awesome.  The water was nice and flat.  There was a bit of a head wind coming into the cove at the south end of the lake.  Then the wind died, but returned as a head wind again as after I got north of the Rt 9 bridge.

In my best intervals, I was starting to feel the boat “snap” when I got into my back swing.  My finishes were a lot cleaner today than on Saturday, mostly because the water was flatter, but I’ll take it.  I felt much calmer in the boat.  It was visually confusing to row with it so dark.  There really wasn’t much light until I was halfway back up the lake going north, about 30 minutes into the row.  I am also having a bit of trouble with this boat wanting to drift around to the port unless I am extremely vigilant about keeping a point to steer from and bear down on my port foot in each stroke.  Tough to tell if it’s the boat or me.

I ended up doing 14 intervals.  4 down lake to the south end.  The first one I started at 22spm and gradually increased to 25.  The rest were between 24 and 25.  Then I turned and did 7 intervals up lake to the north end, then 3 more coming back to the boat house.  I was tired by then and decided that 14 was enough for this morning.

10-2a

        Workout Summary - media/20171002-130422-Greg Smith 20171002 0545amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12272|66:19.0|02:42.1|000.0|23.5|160.4|176.0|07.9
W-|09279|42:00.0|02:15.8|000.0|24.9|163.2|176.0|08.9
R-|03008|21:19.0|03:32.6|000.0|19.5|153.5|176.0|06.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00652|03:00.0|02:18.1|000.0|21.7|151.3|161.0|10.0
02|00678|03:00.0|02:12.7|000.0|24.9|159.9|168.0|09.1
03|00678|03:00.0|02:12.7|000.0|25.3|162.2|170.0|08.9
04|00672|03:00.0|02:14.0|000.0|25.0|164.4|172.0|09.0
05|00682|03:00.0|02:12.0|000.0|25.2|157.5|172.0|09.0
06|00661|03:00.0|02:16.1|000.0|24.8|167.3|174.0|08.9
07|00654|03:00.0|02:17.6|000.0|24.5|166.1|173.0|08.9
08|00655|03:00.0|02:17.4|000.0|25.8|169.0|176.0|08.5
09|00642|03:00.0|02:20.1|000.0|24.7|166.4|175.0|08.7
10|00646|03:00.0|02:19.4|000.0|24.7|166.3|175.0|08.7
11|00658|03:00.0|02:16.8|000.0|24.9|166.8|175.0|08.8
12|00669|03:00.0|02:14.5|000.0|25.4|156.9|170.0|08.8
13|00662|03:00.0|02:16.0|000.0|25.1|165.1|173.0|08.8
14|00670|03:00.0|02:14.3|000.0|25.9|165.9|174.0|08.6

Tomorrow:  Steady State, 80 minutes, on quinsig.  HR limit 155.  I might do the technical SBR/alternating/r20 session.  I need to work on my technique.

 

15 x 3′ / 1′ Static

I felt tired at 5:15 so I rolled over and slept 2 more hours.  I’m glad I did.

I headed to the gym at lunch and sat down on the new erg.  And my HR strap didn’t link up to either the PM5 or the phone.  I popped out the battery and it was wet.  Uh Oh.  I put in a new battery.  Still no life. I think the seal must have gone and sweat has gotten into it.

I pulled out my old wahoo tickr and put a new battery in this one.  I had stopped using this one because it seemed to have a problem following fast HR changes, like you see in interval sessions (like today’s workout).  This one linked up right away, and I got going with the workout using painsled.

The plan:

  • 15 x 3′ / 1′ rests
  • Pace: 1:54
  • Rate: 26
  • Technique: knees together, limit layback
  • HR limit: none

9-25a

So the sensor still has issues.  Glad it wasn’t my imagination.

So, targets met.  Tired now.

Tomorrow:  80 minutes of endurance training.  20 minutes treadmill, 3 x 20′ on the erg.

Monday: 15 x 3′ / 1′ Rest (Open Water L3)

Weather:  I launched in the late afternoon.  There was a light wind from the southwest which was kicking up some chop.

Screen Shot 2017-08-15 at 5.23.49 PM.png

Plan:

  • L3: 15 x 3′ / 1′ rest
  • Stroke rate: 25 spm
  • pace:  Good question
  • Heart rate:  Maximize time in Threshold.

8-14a

8-14b

        Workout Summary - media/20170815-210759-Greg Smith 20170814 0356pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14357|83:02.0|02:53.5|000.0|23.5|156.2|178.0|07.4
W-|08712|44:47.0|02:34.2|000.0|25.3|162.4|177.0|07.7
R-|05659|36:32.0|03:13.7|000.0|20.5|145.8|177.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00562|03:00.0|02:40.1|000.0|25.4|154.8|163.0|07.4
02|00578|03:00.0|02:35.6|000.0|25.4|160.7|166.0|07.6
03|00612|03:00.0|02:26.9|000.0|25.1|159.7|167.0|08.1
04|00606|03:00.0|02:28.5|000.0|24.6|160.5|168.0|08.2
05|00603|03:00.0|02:29.3|000.0|24.9|160.2|170.0|08.1
06|00556|02:53.3|02:35.9|000.0|25.5|162.7|169.0|07.5
07|00585|03:00.0|02:33.9|000.0|26.0|164.6|172.0|07.5
08|00576|03:00.0|02:36.3|000.0|25.1|161.5|169.0|07.6
09|00595|03:00.0|02:31.2|000.0|25.3|162.3|169.0|07.8
10|00575|03:00.0|02:36.5|000.0|24.9|166.1|173.0|07.7
11|00563|02:53.9|02:34.5|000.0|25.7|162.8|169.0|07.5
12|00585|03:00.0|02:33.7|000.0|25.2|162.8|172.0|07.7
13|00586|03:00.0|02:33.6|000.0|26.1|165.8|173.0|07.5
14|00532|03:00.0|02:49.2|000.0|24.9|162.8|169.0|07.1
15|00598|03:00.0|02:30.6|000.0|25.9|169.0|177.0|07.7

Screen Shot 2017-08-15 at 5.21.22 PM

I launched from the bottom of our stairs.  This was a bit of a challenge, but I managed to get both oars in, and backed away from the steps without flipping. I warmed up rowing up toward Wellfleet.  When I turned around, I noticd just how bumpy it was.  The head wind was a bit annoying too.  I decided to row into the lee of the Island and do the intervals back and forth there.  I could do 3 intervals in a dog leg around the island, and only the end of the last interval would be exposed to the chop.

This workout is one of my very favorites.  You end up digging deeper and deeper as the intervals keep going.  By the time you get to the tenth interval, you tend to start them with very light pressure.  In that way, it’s good head race practice where you want to use a reasonably high stroke rate and light, consistent pressure.

Even in the lee of the island, it was a lot easier rowing with the wind that against it.  I noticed it most when I was rowing into Loagy Bay.

When I finished, I was totally spent.  I was trembling.  It was pretty awesome.

Today: A rest day!  Finally, I feel like I deserve a rest day instead of being forced into it by circumstances.

 

 

My favorite L3 and a morning run

Saturday:  I briefly debated going rowing on Saturday morning, but between a forecast for rain, and the need for sleep, I decided against it.  It was a good decision.  I slept 10 hours and woke up feeling good!  My wife and I had some errands to do, and we had a late lunch.  By the time I had digested lunch and finished some grocery shopping, it was around 7pm before I got around to working out.

I wanted to do a workout with a bit more intensity, so I opted for my favorite wolverine plan L3 workout.

  • 15 x 3′ / 1′ rest
  • Target pace: 1:55

I have managed to do this workout sub-1:50 when I am in really good shape.  I am not in really good shape.  I am also not sure how well I do on faster workouts on the dynamic rower.  Anyway, it was a target.

It started off OK, but by the time I got deep into the workout, I realized that I had started too fast.  The wheels started to come off after the 10th interval and I just did the best I could the rest of the way.  No handle downs, or form breaks, just slower and slower splits.

4-22a

PM version of power

PM version of pace, considerably more generous than the interval summary below.

Workout Summary - media/20170423-0010230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13682|60:00.0|02:11.6|192.1|25.1|163.4|181.0|09.1
W-|11661|45:00.0|01:55.8|227.4|24.9|163.2|180.0|10.4
R-|02040|15:00.0|03:40.6|068.5|26.1|164.3|180.0|02.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00795|03:00.0|01:53.2|233.2|23.6|140.4|155.0|11.2
01|00792|03:00.0|01:53.7|236.9|24.1|150.6|160.0|11.0
02|00790|03:00.0|01:53.9|235.3|24.0|154.2|164.0|11.0
03|00792|03:00.0|01:53.7|233.8|24.2|157.5|167.0|10.9
04|00788|03:00.0|01:54.2|237.2|24.5|160.6|170.0|10.7
05|00790|03:00.0|01:53.9|234.5|25.5|162.8|172.0|10.3
06|00788|03:00.0|01:54.2|232.4|24.9|164.5|172.0|10.6
07|00784|03:00.0|01:54.8|233.1|24.7|166.8|176.0|10.6
08|00784|03:00.0|01:54.9|233.6|25.3|168.8|178.0|10.3
09|00772|03:00.0|01:56.6|228.1|25.9|170.8|179.0|09.9
10|00766|03:00.0|01:57.5|221.1|25.5|170.5|180.0|10.0
11|00758|03:00.0|01:58.7|209.4|24.8|169.5|177.0|10.2
12|00749|03:00.0|02:00.2|207.6|24.4|169.3|177.0|10.2
13|00762|03:00.0|01:58.1|224.0|27.0|171.5|179.0|09.4
14|00752|03:00.0|01:59.6|210.2|24.8|170.2|180.0|10.1

That was really hard!  Glad I did it though.

Sunday: Up around 8 after a good nights sleep.  Felt a bit stiff and sore from the workout the evening before, but I wanted to get a quick workout in before I hopped a plane to go to Seoul.  I wasn’t really in the mood for an erg workout, and it was a nice day out, so I decided to go for a run.  Nothing fast or fancy.

I did a loop that was about 7km.  It took about 37 minutes.  It’s been a long time since I’ve run outside.  It felt very awkward at first, but I settled in after a few minutes.  My knees started to complain a bit after about 4km, and the irresistible lure of home home made me speed up a bit at the end.  My legs are nice and sore now.

I don’t think my knees could hold up to running on a regular basis, but I think I should try to do it a couple times a month.  I really enjoy it and it’s great cross training.

4-23

4-23b

Now I’m over northern Canada somewhere, with 8 hours or so until I get to Tokyo.  I change planes and continue to Seoul.

I get in at 10:30PM local time.  I will try to grab a short workout before I leave the hotel at 8am on Tuesday morning.

 

Thursday: 15 x 3’/1′ off the red eye

I landed in Boston at 6:30am.  I was on the erg by 8am.  I managed to get some sleep, but my expectations for the session were pretty low.

Plan:

  • 15 x 3’/1′
  • Rate: 25-28
  • Pace: 1:52 or better

I did this session in September (described here).  The jump up was an average pace of 1:50.7, and over 9 minutes spent in the anaerobic HR band.  It was brutal.  Today, I was way more careful.in the way that I started, and basically negative split the workout.  The end result was an average split of 1:49.9, and zero time spend in the AN band.

I think the improvement comes from both a more intelligent pacing strategy for the workout, and improved aerobic fitness since mid-September.

The plots and pictures below include 1 warmup rep and 1 cool down rep that are excluded from the pace calculations.

Here is the split summary from rowsandall.com.  It looks like the way that painsled reports data, it can mess up short intervals by a few meters, so it is different from the PM picture.

Workout Summary - media/20161103-135324-sled_2016-11-03T08-06-32ZEDT.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|16244|68:00.0|02:05.6|24.3|155.4|178.0|09.8
W-|13610|51:00.0|01:52.4|24.4|154.9|178.0|11.0
R-|02648|17:00.0|03:12.6|22.8|161.4|178.0|03.7
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|00756|03:00.0|01:59.0|19.5|125.1|138.0|13.0
02|00801|03:00.0|01:52.3|24.0|140.8|151.0|11.1
03|00809|03:00.0|01:51.2|24.2|145.1|155.0|11.2
04|00814|03:00.0|01:50.6|24.3|148.4|157.0|11.2
05|00809|03:00.0|01:51.2|24.6|149.9|159.0|10.9
06|00806|03:00.0|01:51.7|24.9|152.8|162.0|10.8
07|00813|03:00.0|01:50.8|24.5|153.9|162.0|11.1
08|00805|03:00.0|01:51.7|24.7|155.0|165.0|10.9
09|00807|03:00.0|01:51.5|24.6|158.3|167.0|10.9
10|00817|03:00.0|01:50.1|24.7|160.2|169.0|11.0
11|00814|03:00.0|01:50.5|25.0|162.5|170.0|10.9
12|00811|03:00.0|01:51.0|24.8|163.0|171.0|10.9
13|00806|03:00.0|01:51.6|25.2|163.6|172.0|10.7
14|00812|03:00.0|01:50.8|25.3|164.7|173.0|10.7
15|00825|03:00.0|01:49.1|26.3|167.5|175.0|10.5
16|00827|03:00.0|01:48.8|27.6|170.4|178.0|10.0
17|00675|03:00.0|02:13.3|19.8|151.3|158.0|11.3

This session provides another opportunity to explore some of the stroke metric analysis you can do on rowsandall.com.

First, here is a view of the stroke metrics versus time.

myimage11-3d.png

You can see the warmup and cooldown reps.  The other thing that you can just begin to see is that I got all the pace improvement in the last couple of reps by increasing rate, not force.  The best place to see that is in the drv and rcv time plot, where you can see the recovery time decreasing, but the peak and average force are quite consistent with the prior reps.  You can also see how my drive length increased and my avg force decreased a bit over the first few reps.  Let’s dig a bit deeper into those parameters.

First, lets look at drive length over time and also versus stroke rate.  I’ve used the controls on the site to exclude all rest strokes and all strokes below 23 spm, which screen out the warmup and cool down.

So, there is definitely a strong time dependence to my drive length.  I start short, get longer as the workout continues, and only shorten up again at the end when I start to push pace much harder.  The relationship between drive length and stroke rate is very weak.

Next, lets look at peak and average force.

There is little change in these parameters over time or stroke rate.  The area that I want to understand better is the spread of the peak power.  I wonder if I am wasting energy by having an inconsistent stroke.

Tomorrow:  4 x 20′ / 1′ L4