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

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.

T/F/S : A Threshold Sandwich

Thursday – Oct 4 : 70′ Steady State R20

          Workout Summary - media/20181004-1200310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13830|74:54.0|02:42.5|123.4|20.7|144.8|159.0|08.9
W-|13187|65:37.0|02:29.3|132.7|20.2|147.8|159.0|10.0
R-|00650|09:17.0|07:08.7|057.5|24.5|123.4|159.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
05|01254|05:57.9|02:22.7|130.0|19.9|132.2|144.0|10.6
06|02592|11:59.4|02:18.8|136.2|19.8|145.6|155.0|10.9
07|02839|14:42.0|02:35.3|134.2|20.0|149.8|159.0|09.7
08|02758|12:57.1|02:20.9|133.4|20.3|149.2|156.0|10.5
09|03037|16:11.7|02:40.0|129.7|20.2|151.6|157.0|09.3
10|00305|01:40.8|02:45.5|138.9|21.4|153.6|156.0|08.5
11|00370|01:59.1|02:40.8|125.1|23.1|154.6|159.0|08.1

Friday – Oct 5: 2 x 3K Threshold

The goal for today was essentially a Head Race simulation.  Stroke rate around 25.  The goal was to try to keep the pace around 2:15, but it was not to be.  There was a lot of wind which was basically a head wind for the downstream part of the row.  That’s better than the alternative, it would have been very depressing rowing into a head wind and against the current during the second half of the session.

The wind was strong and gusty enough that I took some really bad strokes.  Generally, striking a wave as I was squaring up and catching with one oar skewed.  This was a bit scary at the time, but I was just trying to keep it going.

The hard bit for me is keeping my motivation through the turn.  Today, with a brisk tail wind, it wasn’t so bad.  I kept my mind of clean finishes.

          Workout Summary - media/20181005-1140300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08131|43:02.0|02:38.8|133.9|24.7|150.1|177.0|07.6
W-|05488|25:16.0|02:18.1|164.8|26.2|165.5|177.0|08.3
R-|02645|17:46.0|03:21.6|090.0|22.6|128.2|177.0|07.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02746|12:30.1|02:16.6|166.6|25.9|161.0|169.0|08.5
02|02742|12:46.1|02:19.7|163.1|26.5|169.9|177.0|08.1

So, slower than I would have liked, but considering the wind, I guess it is OK.  I was happy about the sprint at the end.

Saturday, Oct 6: 13km Coastal Row

Today was absolutely beautiful.  The temp was around 60F.  There was a light wind from the northeast, which meant that the water was flat.  The sun was sparkling on the water.  It was amazing.

The only problem I had was a wonky heart rate monitor.  I worked hard, but not too hard.  I think my heart rate was in the high 140s to 150s.

The tide was running pretty fast today.  It was going out, so it was with me at first, then as I turned toward the harbor, it was against me.  Then I turned and rowed with it all the way out past my favorite buoy, then I was rowing right into it for the last section.

Screen Shot 2018-10-06 at 8.28.24 PM

          Workout Summary - media/20181006-191253-Greg Smith 20181006 1249PMo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13357|75:56.0|02:50.6|000.0|20.7|147.0|147.0|08.5
W-|13359|75:56.0|02:50.5|000.0|20.7|147.0|147.0|08.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|147.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00037|01:18.7|17:35.0|000.0|21.3|147.0|147.0|01.3
01|05862|32:53.8|02:48.4|000.0|19.5|147.0|147.0|09.1
02|07059|38:07.7|02:42.0|000.0|21.5|147.0|147.0|08.6
03|00401|03:36.4|04:30.1|000.0|22.9|147.0|147.0|04.9

Tomorrow:  If it’s a nice day, another coastal row.  If not, a steady state erg session.

I’m racing next weekend.  One complication is that I am going to Geneva on Tuesday night and returning on Thursday.  So, it will be a unique kind of a taper.

4 x ( 3 x 3′ / 1′)/2′ – Short Rest Intervals

Cool and wet this morning (and dark!).  After working my way around a few boats on my way out, I had the river entirely to myself.  There was a little bit of a head wind for the down river sections.

The plan was to focus on race rate and slightly higher than race pace / power.  My pace target was to get as close to the 2:13.4 that I averaged for the 2′ interval session that I did last time.  This session is a lot harder.  The last minute lasts a loooong time in each interval.

I also wanted to really work on trying to get my releases to be clean and crisp.

The workout went very well.  I was in control for all the reps.  The high power readings at the end of the 5th and 11th reps are because I finished both of those reps going into the big s-turn and really leaning on the port oar (where my empower oarlock is).

I was working really hard in these reps, but my HR didn’t really max out.

Here’s a bit closer detail on pace and power.  You can see the power is reasonably consistent across all the reps and the upstream and downstream paces vary with the current and wind.

bokeh_plot (17)

It was a fair amount of hard rowing.

          Workout Summary - media/20181003-1200300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13144|74:02.0|02:49.0|117.4|24.2|148.7|176.0|07.3
W-|08088|36:08.0|02:14.1|169.3|26.3|160.9|176.0|08.5
R-|05066|37:55.0|03:44.6|067.9|22.2|137.0|176.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00112|00:31.9|02:21.8|125.3|19.0|125.5|130.0|11.1 - wu
02|00712|03:02.8|02:08.3|169.4|25.9|146.6|160.0|09.0 - downstream
03|00729|03:08.1|02:09.0|171.2|27.1|157.1|167.0|08.6
04|00704|03:02.4|02:09.5|175.5|26.3|159.3|167.0|08.8
05|00629|02:52.6|02:17.2|171.4|26.7|158.0|169.0|08.2 - upstream
06|00648|02:57.0|02:16.6|182.0|26.1|162.8|172.0|08.4
07|00632|02:55.0|02:18.4|163.2|26.7|166.5|174.0|08.1
08|00709|03:06.2|02:11.3|170.4|26.1|158.7|171.0|08.8 - downstream
09|00694|03:02.8|02:11.7|158.8|26.3|167.3|174.0|08.7
10|00673|02:57.0|02:11.5|173.0|26.0|167.7|174.0|08.8
11|00597|02:47.0|02:20.0|164.4|26.2|157.9|171.0|08.2 - upstream
12|00630|02:53.7|02:17.8|181.1|26.9|166.4|175.0|08.1
13|00617|02:52.0|02:19.3|159.1|26.8|169.2|176.0|08.0

So, I was happy with the workout.  Happy enough that I did some comparisons.

First, I wanted to compare today to last week 20×2 session.  Very similar stroke profiles.  Looks like my peak and avg force was higher, which makes sense since my stroke rate was at least 1 spm lower.

Next I took all the hard sessions that I’ve done over the past month and did some box charts.

  • About a 4 sec improvement on pace
  • stroke rate all over the map
  • Power up about 15-20 watts
  • eff drive length about 2-3 deg longer
  • catch angle up about a degree.

Tomorrow:  70′ steady state at r20.

 

Training Log – Aug 15 to Aug 27

Wednesday, August 15 – Brief HIIT session in the fitness center

I arrived in San Jose Tuesday afternoon, and headed straight to my meeting.  I spent the rest of the afternoon in our office and than had a business dinner that night.

In the morning I had a window to do a quick workout in the hotel fitness center.

I did a brief warmup and then I did a HIIT session on the treadmill.  It was 30 seconds of hard running on a 15% incline and then 4:30 of walking on the incline.  I did 6 intervals.  For some reason the data from the session did not get captured right.  It was very hard work when it was going on, but not a whole lot of it.

Thursday, August 16 – Easy 50 minutes in the fitness center

I flew from San Jose to Austin on Wednesday morning, then had meetings in our office there in the afternoon.  That evening we had a customer dinner.  In the morning, I got up and went to the fitness center of the hotel.

First, I did 30 minutes of incline walking (15% grade, ~3mph) on the treadmill.  Then I moved over to the stationary bike and did some rolling hills for another 20 minutes.

Screen Shot 2018-08-27 at 8.38.28 PM

Not very impressive, and extremely boring.  The rest of the day was a blur of meetings.  I caught an evening flight back to Boston, arriving around midnight.

Friday, August 17 – No Training

I decided to get a some sleep on Friday morning instead of trying to squeeze a row in.  I brought my workout clothes to work hoping that I could sneak off for a quick session during the day sometime.  But all my time slots got booked up as the day went along.

Saturday, August 18 – 15 x 3′ / 1′

Saturday morning we had made arrangements for a tree service to come in and work on a bunch of trees that were damaged over the winter.  These guys were amazing.  They trimmed everything, stabilized some badly bent trees and even reshaped our shrubs.  They got it all done by the middle of the day.

My wife and I were planning to go down to the cape later in the day, so I had time for an erg session on the dreaded dynamic.  Today’s assignment was a 15 x 3’/1′.

This is a favorite session of mine, but I didn’t know how to pace it on the dynamic.  I was guessing somewhere between 1:55 and 2:00. I decided to start at 2:00 and try to negative split until things got dicey.

Things got dicey after about the 5th rep.  Then things got really dicey at the end and I blew up in the 14th rep.  But, judging by the HR stats, it was a pretty tough session.

Too bad the paces were so slow.

         Workout Summary - media/20180818-1750260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13453|60:05.0|02:14.0|168.0|25.9|164.4|181.0|08.6
W-|11266|45:00.0|01:59.8|207.7|26.7|163.1|181.0|09.5
R-|02203|15:05.0|03:25.5|049.7|23.7|168.3|181.0|05.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00761|03:00.0|01:58.2|207.8|24.4|125.9|150.0|10.4
01|00762|03:00.0|01:58.1|213.3|25.4|148.2|158.0|10.0
02|00779|03:00.0|01:55.5|218.1|26.6|155.2|163.0|09.7
03|00780|03:00.0|01:55.4|227.3|26.8|159.2|168.0|09.7
04|00780|03:00.0|01:55.3|230.2|25.5|163.7|171.0|10.2
05|00746|03:00.0|02:00.7|208.0|24.5|161.9|169.0|10.2
06|00762|03:00.0|01:58.1|212.9|24.7|165.6|175.0|10.3
07|00756|03:00.0|01:59.0|218.1|26.7|169.1|177.0|09.4
08|00779|03:00.0|01:55.5|227.5|28.8|172.8|180.0|09.0
09|00751|03:00.0|01:59.8|203.9|26.4|170.9|179.0|09.5
10|00755|03:00.0|01:59.3|203.2|24.6|173.1|181.0|10.2
11|00711|03:00.0|02:06.5|184.7|29.9|173.6|181.0|07.9
12|00746|03:00.0|02:00.6|202.1|26.0|169.8|181.0|09.6
13|00666|03:00.0|02:15.2|159.0|30.5|173.0|179.0|07.3
14|00732|03:00.0|02:03.0|199.2|29.0|164.3|178.0|08.4

Sunday, August 19 – 3 x 20′ / 2′

I had hopes of going for an open water row, but it was a bit too windy.  I settled for an easy steady state session.  I had planned to do 4 x 20′, but my HR was high and I was having trouble holding a reasonable pace.  I decided to cut it off after 3 intervals.

          Workout Summary - media/20180819-1745260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14696|66:00.0|02:14.7|151.1|20.2|144.8|157.0|11.0
W-|13912|60:00.0|02:09.4|161.5|20.0|145.8|157.0|11.6
R-|00788|06:00.0|03:48.7|046.6|22.5|135.2|157.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04724|20:00.0|02:07.0|170.3|20.1|137.2|148.0|11.7
01|04624|20:00.0|02:09.8|160.2|20.0|148.3|153.0|11.6
02|04564|20:00.0|02:11.4|154.1|19.8|151.8|157.0|11.5

Monday, August 20 – 4 x 2000 / 4′

We stayed down on the cape on Sunday night and I got up at 5 to make my way to work.  It takes somewhere between 2:30 and 3:30 depending on traffic.

On this particular monday, the traffic wasn’t so bad, and I made it to work with enough time for a workout in the fitness center.

I am trying to organize my training a bit more and start focusing on a few potential head races, so I wanted to increase the intensity of my training weeks.  Today’s session is basically my goto head racing training session.  On the static erg, and my very best, I could do this session with an average pace around 1:45.  I am not at my best.  In fact, judging by my steady state pace, I would say that I am about 8 to 10 splits off my best form.  So I decided to target 1:55 for this session and see how it went.

This was a really good session.  I felt like the pace target was good and I was able to stick to it. It was pretty motivating.

Tuesday, August 21 – 70′ Drills on the fives – OTW 1x

Hooray!  Back in my boat.  Since it had been a while, I decided to do a technical session.

The session is really simple.  4 minutes of rowing, and then 1 minute of drills, rotating between these four

  • 1/2 slide
  • delayed feather
  • pause at body over
  • open hands on recovery

It’s an engaging, challenging session that goes by really quickly.

Wednesday, August 22 – 12 x 3′ / 1′

The plan was for 15 x 3′, but I ran out of time, and frankly energy.  This session is hard work!  But, then again, it’s supposed to be.  The whole point of this session is to put in a lot of strokes at head race pace and pressure.  Right now that’s awfully slow, but that will change with a but of focused work.

The pace on these is a bit deceptive because a lot of the intervals happen through the big s-turn, which slows me down a bit.

          Workout Summary - media/20180827-2250260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11919|65:02.0|02:43.7|117.9|23.7|156.9|177.0|07.7
W-|07790|35:39.0|02:17.3|155.9|25.3|163.8|177.0|08.6
R-|04142|29:24.0|03:33.0|071.9|21.8|148.4|177.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00167|00:47.4|02:22.3|123.0|20.3|143.0|147.0|10.4 - warmup burst
02|00663|02:59.6|02:15.4|147.2|25.0|154.9|163.0|08.8
03|00546|02:29.8|02:17.1|149.5|25.6|161.1|166.0|08.5 - downriver turn
04|00648|02:52.4|02:12.9|166.1|26.8|163.3|170.0|08.4
05|00644|02:58.4|02:18.5|154.1|26.5|165.8|172.0|08.2
06|00599|02:49.6|02:21.5|155.9|24.3|161.9|172.0|08.7 - upriver turn
07|00607|02:50.4|02:20.3|161.2|24.6|165.6|174.0|08.7
08|00644|02:54.4|02:15.4|152.2|25.1|167.0|176.0|08.8
09|00656|03:00.3|02:17.4|145.1|24.6|167.0|175.0|08.9 - down river turn
10|00648|02:54.8|02:14.8|163.8|24.7|168.0|177.0|09.0
11|00092|00:25.8|02:20.4|153.1|25.4|159.1|160.0|08.4 - hit the weeds!
12|00622|02:49.3|02:16.0|158.9|25.8|161.1|175.0|08.5
13|00636|02:55.9|02:18.4|161.0|26.9|166.8|174.0|08.1 - upriver turn
14|00616|02:51.7|02:19.3|165.2|25.5|169.6|177.0|08.5

The low point of the workout was interval number 10.  I finished #9 going under the stone bridge and into the channel leading to the basin.  With a one minute rest, it’s barely enough time to get the boat turned around.  On this turn, I managed to get my point wrong for the next interval, and within 30 seconds, I managed to get way to close to the weeds along the bank and really entangled my starboard oar.  It took me a couple of minutes to back my way out of the situation.  I was lucky I didn’t flip.

The last three intervals passed without any additional drama.  Well, except it started raining on interval 10, and by the time I finished it was pouring!

Thursday, August 23 – 70′ Steady State

One of the great things about doing a good job on a high intensity session is that you really feel like you’ve earned your right to a low intensity session for the next day.  That’s the way I felt on Thursday.  I just wanted to work on clean finishes and take it easy.

          Workout Summary - media/20180827-2251030o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13708|77:51.0|02:50.4|108.1|18.7|134.0|148.0|09.4
W-|13013|66:14.0|02:32.7|117.0|18.3|138.2|148.0|10.7
R-|00700|11:37.0|08:17.9|056.9|20.6|109.6|148.0|07.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03895|19:42.4|02:31.8|114.9|17.9|135.2|147.0|11.0
02|02753|14:10.1|02:34.4|117.1|17.7|139.6|148.0|11.0
03|02735|13:34.9|02:29.0|120.8|18.8|140.8|147.0|10.7
04|02800|14:21.1|02:33.8|118.4|18.6|139.8|146.0|10.5
05|00830|04:26.2|02:40.4|110.4|19.8|134.3|145.0|09.4

Easy peasy.  delightfully low heart rate.

Friday, August 24 – no training

Well, isn’t that remarkable.  Taking a rest day after 6 consecutive training days!  Also, I had an extremely important meeting at 8am, so I got up at my normal 5:15 am, but headed straight to the office to do a little bit of last minute prep work.

Saturday, August 25 – remarkably crappy 10K

We stayed in Hopkinton this weekend.  There was some yard work and other stuff that needed to get done.  I wasn’t really in the mood to get on the dynamic, but I didn’t want to lose the little bit of momentum that I had built up.  I was due for a more intense session, so I decided to try to do a threshold 10k.  Again, I wasn’t sure what pace I could hold on the dynamic, so I started out at about a 1:57.  That didn’t last long.

After multiple HDs, and some might slow rowing, I got a little motivated with about 4k to go.  God, I hate the dynamic erg.

Sunday, August 26 – 16K steady state on the Charles River

On Friday, one of my friends from out in Worcester let me know that 4 of them were going to take 2 doubles down and launch them from Community Rowing so that they could row  the course for the CRI Fall Classic before the event.  He asked if I wanted to come along.  I thought that was a great idea, and it was lucky for me that I was around this weekend.  I picked up my boat in Newton and met them at 7:30.

We launched and headed downriver.  It’s really a pretty magical place to row.  There are lots of turns, but none of them are too sharp.  Lots of bridges, but none of them are too narrow.  Lots of traffic, but at that time of the morning, it is almost all scullers and everyone knows the traffic pattern.

We rowed from CRI down to the BU boat house, about 8000m.  We had a couple of short stops on the way down as needed  to stay together as a group.  We got ourselves organized and headed back upriver.  This is the first time I’ve been on the course since my lousy row in last years HOCR.  It was good to row the course at steady state pressure and work on holding a line.

Each of the doubles had a close encounter with the ample vegetation that has invaded the charles this year.  There is a thick bed of weeds around the magazine beach turn.  People tend to hug that turn pretty closely in the race.  I think this year a bit wider turn will be needed.  Once we got up past the Weeks footbridge, we stopped again.  This is the about where the start line for the CRI fall classic is.  Then we took the rest of the way up as a single piece, and finished strong in front of the CRI boathouse.  There was a bit of headwind in this section.

It was an incredibly fun outing.

Screen Shot 2018-08-27 at 10.01.08 PM.png

          Workout Summary - media/20180826-1645260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|16467|98:39.0|02:59.7|100.1|21.6|147.0|176.0|07.7
W-|15053|77:18.0|02:34.1|115.3|21.3|154.4|175.0|09.2
R-|01422|21:20.0|07:30.2|045.2|22.8|120.3|175.0|03.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00767|04:03.9|02:38.9|098.4|17.7|134.7|148.0|10.7
02|03436|17:10.0|02:29.9|114.9|20.0|153.4|164.0|10.0
03|00966|05:03.0|02:36.9|109.1|20.6|145.6|152.0|09.3
04|02354|11:59.6|02:32.9|108.6|20.6|154.6|163.0|09.5
05|00917|04:38.5|02:31.9|131.2|22.5|155.7|169.0|08.8
06|00570|03:01.5|02:39.1|108.8|20.1|150.3|156.0|09.4
07|01080|05:17.7|02:27.1|121.2|22.4|155.5|169.0|09.1
08|03379|17:49.4|02:38.2|114.9|22.6|157.9|164.0|08.4
09|01584|08:15.4|02:36.3|128.3|23.4|163.8|175.0|08.2

Monday, August 27 – 4 x 2000 / 4′

On the water in Newton.  Weather was perfect, maybe a bit hot, but sunny and calm.  The goal this morning was to replicate the happy feelings I got from last monday’s 4x2k on the erg.  I knew that this was gonna be tougher in the boat.  Each rep would last almost 2 minutes longer and I had to focus on technique and steering.  I decided for this session to try to hold the stroke rate around 24.

          Workout Summary - media/20180827-1650270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11324|67:03.0|02:57.6|112.6|22.6|147.3|180.0|07.5
W-|08138|37:59.0|02:20.0|147.0|24.7|162.4|180.0|08.7
R-|03192|29:04.0|04:33.3|067.7|19.8|127.7|180.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00284|01:24.6|02:29.2|114.6|19.9|130.0|135.0|10.1 - warmup
02|02004|09:11.9|02:17.7|145.6|24.5|154.5|167.0|08.9
03|01966|09:12.2|02:20.4|154.2|25.2|164.7|176.0|08.5
04|01950|08:55.1|02:17.2|148.4|25.0|166.6|180.0|08.7
05|01933|09:15.4|02:23.7|144.8|25.1|168.6|180.0|08.3

So, that was awesome.  Slow, but awesome.  I held it together through all the reps and managed to focus on technique with my heart going a mile a minute.  It feel good to be back focusing on these simple sessions.

Now, I am on a plane out to San Jose.  I have a few days of meetings out here.  I’m going to try to find an erg so I can maintain my forward progress.

 

 

Side Video

These are video snippets from a session done on July 11, 2018.

Things I know

  • I’m overweight
  • My aerobic fitness isn’t as good as I want it to be.
  • I still break my knees too early

The first 5 videos are of drills that I did:

Delayed Feather:

King of the Mountain:

Half Slide:

Open Hands on Recovery

Pause at Body over

 

Then a couple of steady state rowing

3 minutes of r20

A quick rate ladder from r18 to r24

 

Gentle comments welcome!

6/8 to 6/16 – Pretty Hectic

Thursday 6 / 7 – in CA, red eye home.

After my fantastic row in San Diego on Thursday morning, I flew up to San Jose.  I had a meeting in the afternoon and a business dinner that evening.  I flew home on the Red Eye.

Friday 6 / 8 –  rest day after the red eye

I got in around 6 and was home by 7:30.  I needed to hop right in the shower and head up to the office for a 10 am meeting.  After that meeting, I had another, and another, and so on until around 5pm.  I headed home and my wife and I packed up and headed for the cape.  The forecast was sunny and warm for the whole weekend.

We got down there in the evening and settled in.  I was really tired and slept like a log.

Saturday 6 / 9 – 12km coastal steady state

I slept in until about 9, and then I went out to get delicious croissants for breakfast.  After lazing around for a while, we went out and bought some flowers to put in near the path to our door, came home and planted.  Around 5pm, it was really beautiful and there wasn’t all that much wind, so I decided to go for a row.

I launched from the north beach, as usual, and headed up toward wellfleet harbor.  I didn’t notice much at the time, but the tide was with me and so was a little bit of breeze.  My splits heading north to the harbor were quite fast for my tubby little aero.

After I turned around and headed out of the harbor against the tide and the breeze, it was payback time.  The splits were slow and the boat felt heavier.  Although it was just supposed to be a gentle evening row, the slow splits pushed me into putting in more effort.  Although my HR was a bit too, high, I was really enjoying myself.  On the way back, I rowed straight out to my favorite buoy and then turned due east to get back to the beach.  I did the last 3 minutes or so at a hard 24.

Another really enjoyable row.

Screen Shot 2018-06-16 at 8.25.18 PM.png

          Workout Summary - media/20180610-0135230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12363|70:25.0|02:50.9|000.0|19.5|153.6|176.0|09.0
W-|11720|65:02.0|02:46.5|000.0|19.4|155.5|176.0|09.3
R-|00648|05:23.0|04:09.4|000.0|20.0|130.3|176.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|04707|25:19.0|02:41.4|000.0|18.8|152.6|157.0|09.9
02|04849|28:50.0|02:58.4|000.0|19.3|155.4|165.0|08.7
03|01491|07:45.0|02:35.9|000.0|19.8|158.9|164.0|09.7
04|00673|03:08.8|02:20.3|000.0|23.9|170.8|176.0|09.0

 

Sunday – 6 / 10 – 14km coastal steady state

I was up around 8 and I decided to go for a row before the wind started to build.  It turns out I didn’t quite succeed at that.

Screen Shot 2018-06-16 at 8.32.15 PM.png

I launched from the north beach and looped around the island to go south toward Eastham.  The forecast was for the wind to be from the east, so I figured if I hugged the shore, I would be sheltered and have reasonable smooth water.

As I went, I felt the wind building a bit, but it seemed my plan was working.  The water was nice and smooth, and although I would be buffeted by some of the gusts, it was a nice ride.  I wanted to be done in about 70 minutes, so I rowed for 35 and turned around.  It was then that I noticed that the wind was really coming more from the NE or even the NNE and I had a long slog into to get home.

I rowed in as close to the beach as I could get, and slowly made my way up the Eastham shore.  I was not looking forward to leaving the lee of this shore when I got up to point where I needed to cut over to the west side of Lt Island.  When I got there, it was really tough rowing.  The waves were on my starboard bow, and they were throwing me around a bit.  I made quick decision to turn east and row straight upwind so I would be going right into the waves.  This was slow, but much better rowing.  The boat was nice and stable and I just kept pushing along.

I was looking over my shoulder every ten strokes or so, and it made me nervous every time seeing these well define rolling waves with white caps on them.

Eventually, the salt marsh on the inner side of the island finally started to get closer, and then, before I knew, I was right on the edge of the marsh.  The wind was blocked by the island, the water flattened out, and I turned to follow the shore.  Now the wind was behind me, so was the tide, and the water was flat.  I torn along the south edge of the island until I came out of the wind shadow along the westward side.

Then it was a short final slog into the wind to the beach.

It was interesting, I felt like I was working hard, but my heart rate was nice and low.  The sun was out, the sky was blue and it was the perfect temperature.  When I landed, I was so glad that I had gone out.  Coastal rowing is a very different experience from flat water rowing, but a total blast.

Workout Summary - media/20180610-1540220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13642|83:41.0|03:04.0|000.0|19.7|141.7|155.0|08.3
W-|13644|83:41.0|03:04.0|000.0|19.7|141.7|155.0|08.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|155.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00118|02:07.0|08:59.9|000.0|21.2|095.2|106.0|02.6 - getting set
01|06345|34:21.0|02:42.4|000.0|18.8|136.2|145.0|09.8 - downwind
02|04307|29:22.0|03:24.5|000.0|19.9|147.7|155.0|07.4 - up wind
03|01537|08:47.0|02:51.5|000.0|21.0|146.6|152.0|08.3 - sheltered
04|01337|09:04.1|03:23.4|000.0|21.0|148.7|153.0|07.0 - upwind

I was pretty worn out for the rest of the day though.

Monday – 6 / 11 – Steady State and drills

By the plan, this was supposed to be a rest day, but everything has been so disrupted, that I just decided to do a nice steady state session and work on some basics.

I started with a complete pick drill, did some legs only rowing.  I also did at least 10 reps of the KOM drill at the start and at each turn.

         Workout Summary - media/20180611-1745210o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13950|78:43.0|02:49.3|110.8|20.0|145.4|163.0|08.8
W-|13286|65:57.0|02:28.9|124.6|19.9|151.6|163.0|10.1
R-|00669|12:47.0|09:33.3|040.2|20.7|113.3|163.0|05.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03725|18:03.3|02:25.4|127.4|20.5|145.6|158.0|10.0
02|02878|14:17.8|02:29.0|126.0|19.3|154.2|163.0|10.5
03|02841|13:59.9|02:27.8|124.3|19.5|153.1|159.0|10.4
04|03437|17:30.0|02:32.7|122.2|20.0|155.0|163.0|09.8
05|00405|02:06.0|02:35.5|111.2|21.8|148.6|155.0|08.9

Nice fast splits for the first 3 segments.  I felt great too.

Tuesday – 6 / 12 – Starts

The plan is as follows:

  • Race warm up
  • 5 x 20-stroke starts
    • Rest between: 3’
    • Rating/Pace: SR 36-40 (or your most efficient rating)
    • Notes: Steer straight, clean releases, same sequence as planned for your race.
  • 2 x 9’
    • Rest between: 2’’ easy rowing
    • Rating/Pace: Cat V: SR 22
    • Notes: Focus on your releases.

As it turns out, I deviated a bit from the plan.  I ended up doing more starts than planned, and a bit less of the steady state rowing.  I think I also skimped a bit on the warmup.

The conditions were far from perfect.  There was a reasonably strong breeze.  You can see the first 2 starts are downwind, then 2 upwind, then two down, then two up.  The last two starts, I extended out to thirty strokes and settled to race rate, around 32 after 10 strokes.

I did about 11 minutes or so of steady state rowing at the end.

6 / 13 – Rest Day

I couldn’t get out of bed at 5:15.  I tried, and failed.

6 / 14 – A horribly bad workout.

It was supposed to be this.

  • 4 x (2’ with your start sequence, paddle 1’ then, 2’ 1k base pace)
  • Rest between: 4’
  • Rating/Pace: 1k base pace

But I just couldn’t put together a good 2′ piece to save my soul.  I don’t know what the hell was wrong with me, but I was ready to withdraw from the Cromwell Cup, quit racing and never sprint again.  I was a quintessential drama queen!

Ultimately, I gave up on the workout and tried to one minute on / one minute off.  That seemed to work a bit better, but I think I have to push through this problem next week.

          Workout Summary - media/20180614-1735190o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09028|63:34.0|03:31.3|123.6|24.4|132.4|176.0|05.8
W-|03686|15:44.0|02:08.1|195.9|28.1|143.3|174.0|08.6
R-|05358|47:51.0|04:28.0|099.9|23.2|128.8|174.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00895|04:13.6|02:21.7|127.9|18.9|143.7|158.0|11.2
02|00075|00:18.2|02:02.0|244.1|32.9|113.0|117.0|07.5
03|00213|00:52.8|02:04.0|211.4|29.4|121.1|131.0|08.2
04|00234|00:57.2|02:02.3|226.2|32.4|156.7|168.0|07.6
05|00129|00:29.5|01:54.1|238.4|32.6|117.6|124.0|08.1
06|00224|00:52.0|01:56.1|239.2|32.2|132.4|137.0|08.0
07|00165|00:39.4|01:59.2|215.0|33.5|158.1|161.0|07.5
08|00184|00:43.0|01:56.6|246.3|34.9|158.9|168.0|07.4
09|00070|00:16.2|01:55.7|247.0|33.3|138.2|139.0|07.8
10|00256|01:00.8|01:58.5|231.3|31.6|128.4|136.0|08.0
11|00237|01:01.9|02:10.7|185.1|30.1|135.5|143.0|07.6
12|00147|00:39.6|02:14.5|228.1|30.2|126.5|132.0|07.4
13|00207|00:54.1|02:10.7|201.7|29.9|160.6|170.0|07.7
14|00218|00:56.2|02:08.6|200.4|30.9|167.7|174.0|07.5
15|00208|00:54.0|02:09.6|219.3|31.1|164.5|172.0|07.4
16|00223|00:55.7|02:04.9|231.1|31.2|136.6|147.0|07.7

One thing I’ve noticed.  With the technical changes that Marlene has had me working on, I can row cleanly at high rates.  Up above 32.  And I can move the boat very fast.  But I burn out very fast too.  I have to find the pace and pressure I can sustain over four minutes.

This workout left me grumpy all day long.

6 / 15 – Steady State and drills

I had an 8 am meeting so I got on the water early, and I only had an hour.

It was a bit windy and I was pretty slow.

Saturday – 6 / 16 -Random fun on Lake Quinsigamond

I went out with a mixed double.  We are reasonable well matched in speed.

We rowed low rate, but good pressure to the south end of the lake, then did some drills for a bit of the way back north.  Then a bit more steady state.  Finally when we got to the north end of the lake, we decided to play leapfrog.  That was a blast.  They would take off and when they were clear ahead, they would call “clear”.  That was my cue to speed up and their cue to paddle.  When I got clear ahead, I’d call “clear” and it was their turn.

We did that for about 2km.  Then we steady stated our way back to the dock.

The only problem with the session was my speedcoach running out of memory and not recording all my leapfrog strokes.

Here’s the data from RIM.

Whew!  Now I’m all caught up!