Wednesday: 40′ L4

August 16, 2017August 18, 2017Leave a comment

Tuesday: Rest Day. I was in some pain. I have a pinched nerve in my lower left back / hip. I’ve had this injury before. I can row with it, but it is very painful to get up to a standing position, and doing something like bending over slowly to touch my toes is really painful.

Wednesday: My hip was still quite sore. Late in the day, I decided that a short L4 session might help loosen it up.

40′ L4 format
168 / 172 / 176 / 180
rate / power
- 16 / 155
- 18 / 175
- 20 / 195
- 22 / 215

       Workout Summary - media/20170817-0055250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09513|40:00.0|02:06.1|176.0|17.7|129.7|147.0|13.5
W-|09523|40:00.0|02:06.0|174.9|17.6|129.3|147.0|13.6
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|00469|02:00.0|02:07.9|162.4|15.6|096.3|118.0|15.0
01|00478|02:00.0|02:05.5|177.0|17.8|121.1|123.0|13.4
02|00463|02:00.0|02:09.6|161.5|16.2|122.5|124.0|14.3
03|00479|02:00.0|02:05.2|177.9|18.1|125.1|128.0|13.3
04|00465|02:00.0|02:09.1|160.6|16.3|125.8|129.0|14.3
05|00477|02:00.0|02:05.8|178.3|17.9|127.9|131.0|13.4
06|00462|02:00.0|02:09.8|159.9|16.3|128.4|131.0|14.2
07|00479|02:00.0|02:05.4|177.6|18.1|128.8|131.0|13.3
08|00463|02:00.0|02:09.7|160.4|16.2|128.9|131.0|14.2
09|00484|02:00.0|02:03.9|179.3|18.0|129.9|134.0|13.4
10|00459|02:00.0|02:10.6|161.6|16.2|130.5|134.0|14.1
11|00480|02:00.0|02:05.1|178.4|18.2|130.7|134.0|13.2
12|00498|02:00.0|02:00.4|200.4|19.9|137.8|140.0|12.5
13|00479|02:00.0|02:05.2|178.9|17.9|137.9|140.0|13.4
14|00466|02:00.0|02:08.8|163.0|16.2|133.5|135.0|14.4
15|00692|03:00.0|02:10.1|159.9|16.0|130.5|132.0|14.4
16|00724|03:00.0|02:04.4|181.4|18.1|133.6|140.0|13.4
17|00745|03:00.0|02:00.7|198.6|20.1|141.5|144.0|12.4
18|00261|01:00.0|01:54.9|220.8|21.7|145.4|147.0|12.0

My plan worked. I felt a lot looser after the session. Nice low HR too.

Flying blind – 44 minutes doing something on the erg

August 10, 20172 Comments

I had an 8am meeting at work today, so not enough time to do an OTW session. I decided to do a short recovery session at the fitness center at work.

I discovered that the erg at work is still non-functional. You can pull the handle. The fan still spins smooth as silk, but the PM5 is blissfully unaware that that fan is spinning.

So, a rational person would have stood up, walked over to the elliptical trainer and worked out. I, however, am not a rational person. I decided to do a recovery session.

The plan.

40 minutes (I decided to add on 4 more minutes while I was working out)
Stroke rate 18 (by counting strokes per minute)
Heart rate cap at 150. Adjust stroke pressure to stay at cap.

Well, it all worked out just fine. I had a lovely time and around the 30 minute mark, I decided to add 4 minutes at 20spm at the end with no HR cap.

Tonight I’m driving down to the cape.

Tomorrow: L2 – 4x2k / 5′ rest. This will be an adventure. I’m going to do it in my Maas. So the pace will be slow, and the intervals will be long.

Ugh. Jet Lag. 40′ L4 plus some junk meters

August 4, 2017Leave a comment

What day is it? Oh yeah, Friday.

So, let’s back up. I got to Tokyo on Wednesday afternoon, and had a very nice dinner with a customer on Wednesday night. I entertained notions of working out on Thursday morning, but decided to sleep instead. I headed off to the office at 8am, had a bunch of meetings until about 3 in the afternoon.

At 3, I headed off to the airport. I caught a 7 pm flight to LAX. The flight was flawless. Left on time, arrived on time, and the food was good. I even got about 6 hours of sleep. I arrived at 1:30 Thursday afternoon, five and half hours before I left (I am endlessly fascinated by flying east and getting in before I leave). At LAX, I grabbed a rental car and drove 3 hours south to San Diego.

I checked into my hotel and made it to a conference call with about 1 minute to spare. Total travel time from office in Yokohama to Hotel in San Diego… 16 hours.

I went to bed around 9 and slept great. Until 1:00. Then I didn’t sleep any more. Not even a little bit. I didn’t even doze. I was WIDE AWAKE. The time from 1:00 to 5:00 was the longest 4 hours of my life!

At 5, I got up and headed off to Cross Fit Del Mar. They were accommodating as usual. I was rowing by 5:30.

The plan was for an 80 minute L4 as 2 40′ chunks. It all seemed to be going OK until I got about 25 minutes into it. I was doing my usual 168/172/176/180 routine. I was in the middle of the 176 and I shifted up to the 20spm section. It just felt so hard. It took a long time to recover as I came back down to 18 and then 16 spm. Then when I did the 180, my HR started blasting off as I shifted up to 18, and it felt very hard. I stuck to it knowing that I was going finish the forty minutes.

I had some water and decided to just do 168/172/168/172 for the second 40′. But it was tough even rowing at 16 spm. I was just out of energy. I basically just piddled along trying to keep my HR below 155 for 20 minutes and then called it a day.

Oh well. Chalk it up to travel related fatigue, lack of sleep or whatever. I’m still glad I went and rowed.

L3 – 10K

August 1, 2017Leave a comment

Restarting on the WP has certainly been a humbling experience. I did my best 10K ever in 2014. It was a 36:33, which is a 1:49.7 pace.

Now today was not intended to be a time trial, but still, it is a little daunting how much work it will take to get back to that level of fitness.

I was pressed for time, so I skipped the warmup.

I set my target pace for this session at 1:57. But I could tell by the time I got to 3000m that I wasn’t going to be able to hold it. My legs and lungs were both complaining and I found myself playing with stroke rate to futilely try to find a groove. I told myself that if I could stick it out to 5K, then it would be OK to slow down to a 2:00 pace.

This took off enough pressure that I could get through the piece, but even at a 2:00 pace, my HR plateaued and then started rising again. It was a struggle, counting strokes all the way to the end. It was 460 strokes by the way.

I skipped the cool down too.

But the session got done, and now I have a marker for next time. That’s the magic of the WP. There is no mystery about your goals for the next work. Just try to do a little better than how you did today. I need that simplicity right now.

So, I finished with a 1:57.9 average pace. I guess I try for 1:57 again next time.

Tomorrow: 60′ L4 before I take off for Tokyo.

80′ L4

July 31, 20172 Comments

In an episode of a podcast called “browshowpodcast” (which is really quite good and available on soundcloud), they talk about the difference between beginning of the week watts and end of the week watts. I feel like I experienced that today.

I did the exact same session as I did on last Wednesday in Shanghai and it felt a whole lot harder. Today’s session was the third day in a row of training and yesterday’s L2 workout was pretty intense. I also did the session on 18 hours of rest.

But anyway, I did the session and I’m glad.

The plan was the same.

4 x 20′ / 1′ rest
rate / power
- 16 / 155
- 18 / 175
- 20 / 195
- 22 / 215
rate plan

The results…

Target power for the 20′ sections was 165W and 173W. Stroke rates were right on. But the HR was a lot higher.

Here are the HR pie charts for today’s and last week’s session. The good news is that I spent longer in sub-UT2. The bad news is that I spent longer in AT and TR.

: Today’s row.

: Last week’s row

Gotta say, I am enjoying getting back to basics on this training.

Tomorrow: L3. 10K. According to the plan, an L# should be done at about 85% to 90% of 2K velocity. I am working off of paces for a 7:00 2K, so a 1:45 pace. 90% of that is a 1:56.6. 85% of that is a 2:03.5. I think I will aim at a target pace of 1:57 and see how it goes.

Walking around Macau & 5 x 1500 / 5′ rest

July 30, 20171 Comment

Sunday, 30 July:

Most of the morning, I had work to do. Getting ready for a big presentation that is coming up later in August. Around 1 in the afternoon, I got bored and decided to go explore Macau.

There are two main parts of Macau. My hotel is in Cotai, which is on the southern island and has been developed quite recently. Cotai is basically Las Vegas, all hotels, casinos, and glitzy shopping malls. The other part, across a wide a shallow waterway is Macau proper. Today, I took a cab to the Ma Temple and walked through a lot of the old city.

The streets were pretty confusing, but my path was something like this.

There were some really old churches, and Temples. It was also incredibly crowded. It was also very hot. I was embarrassingly sweaty. Here are a few pictures from my walk.

Ma Temple – Incense cones

Ma Temple – Incense Cones

Ma Temple – Budda

Narrow Streets with lots of wires

St. Laurence Church – Delightfully decaying

Intimidating numbers of people

The Ruins of St. Paul

A delightfully narrow crack to walk through in the Camoes Garden

By the time I had made it through the Camoes Garden, I was done. I wander down to the main road and flagged down a cab back to the hotel. I peeled off my sweaty clothes and took a shower.

A couple hours later, I was ready to hit the gym.

The plan was a 5 x 1500 / 5′ rest. Target pace 1:55, with a faster last.

I warmed up with a 1500. I rowed at about a 2:05 pace, with 10 stroke bursts at 1:55 to 1:50 every 250 meters. That felt pretty good.

Then a 5 minute paddle to contemplate what I was doing, then into the first interval. I started a bit fast and then bled off speed to try to hit exactly 5:45 seconds, which would be a perfect 1:55 pace. I missed by a tenth. I also felt great. I decided to see if I could negative split each rep.

Rep 2 – target 1:54 pace. Again, I started hot, and around 500m, I backed off and used the predicted finish to try to nail 5:42, again, I missed by a tenth. Still feeling pretty good, but wondering if I can keep it up through all 5 reps.

Rep 3 – target 1:53 pace. This one I started even faster. I backed off at 500m, but I was still having trouble holding on to the 5:39 predicted finish. This one was a full 0.4 seconds off. Now, things were seeming a bit more doubtful. My HR was getting pretty high and I was starting to feel some cramping in my calves.

Rep 4 – Target 1:52 pace. I figured the strategy of getting a bit of cushion at the beginning was working so far, so I tried to hold 1:50/1:51 through the first 500m. Then I eased up and aimed for 5:36. This one was within 0.2. And I was very gassed at the end. But only one more rep left.

Rep 5 – Target 1:51 pace. Time to empty the tanks. I tried to keep the avg pace below 1:50 through the first 500m and it was hovering around 1:49, but I was starting to get a bit shakey. At this point my predicted finish was around 5:28. I tried to ease off to 5:33, and that gave me a new lease on life. By the time I passed 1000m, my avg pace was just a little bit above 1:50, maybe a 1:50.5. I decided to see if I could nail a 5:30. I did, right on the nose. Peak HR was 183, my maxHR is about 186.

I paddled a bit to cool down and staggered to room. Mission accomplished.

Tomorrow: 80 minute L4.

Blessed be, another erg! 60′ L4

July 29, 20171 Comment

This has turned out to be a pretty nice day.

My ride to the airport was smooth, well, except for the part where I discovered that I was short of money to pay the driver and had to run inside the terminal to an ATM to fix that little problem.

My flight from Taiwan to Macau was delightfully short and very comfortable. Customs was a breeze, and the shuttle to the hotel was easy to find and extremely well air conditioned. I’ve never been to Macau before. If it wasn’t for the humidity, I would swear that I am in Las Vegas. The hotels and casinos are nearly indistinguishable! I am staying at the Sheraton, which boast of having 4000 rooms. I can tell you that 4000 is a lot of rooms in a hotel. The front desk had about 40 clerks working and the queue was quite long. Luckily, I’m a member of the sheraton frequent guest program and they had a nice, special check in desk for us away from the hoi poloi 😉

I went to my room and this was the view from my window.

Basically what the brochure promised. I settled in, did some work, and around 3:30 I decided to check out the fitness center.

My plan was to do an easy workout to see if my stomach would give me troubles.

It took me about 10 minutes to walk to the fitness center. (Did I mention that it’s a large hotel?) Lo and behold, what did I see?

Yep, a brand new Model E rowing machine complete with a PM5 monitor. Alas, I couldn’t get the monitor to link up with my phone, but still, two ergs in one trip. I felt extremely lucky!

I settled in for an L4 session.

2 x 30′ / 2′ rest
10′ sections
rate / power targets
- 16 / 155
- 18 / 175
- 20 / 195
- 22 / 215
rate plan

I was hoping that this would be a reasonably easy workout and for the most part it was. My stomach was a bit grumbly in the middle of the first 30 minutes, but settled down. My hr climbed a bit higher than I was hoping it would as the workout wore on, but nothing weird. All in all, a very pleasant session.

So, the stroke rate for the first 30 minutes should have been 17.2 and the second 30′ should have been 17.6, so that’s OK. The power target for the first 30 minutes was 167W and the second was 171W, so I was 3W ahead of m=plan.

Now it’s about 5:30 and I’m trying to figure out what to do tonight. I guess find some dinner and do some more work.

Tomorrow: Sticking with the WP theme, I think I will do a very tame L2 workout.

5×1500/5′ rest

At my best I could do this workout at a 1:45 pace. In general, I’m closer to 1:50. Since I’m just restarting, far from home and not in the mood to try to hard, I’m going to do it at 1:55 with a faster last.

July CTC – Sprinting? What’s sprinting?

July 27, 20172 Comments

In an effort to get back to basics, I have been thinking about getting away from fancy training plans and just get back to doing the Wolverine Plan. It was my mainstay for the run up to my first CRASH-Bs and it has the advantage of simplicity and flexibility.

My life is too hectic to try to implement meso-cycle based training, and while I might tailor my sessions a bit to focus on head race distance instead of 2K performance, doing the basic WP would probably get me in much better shape.

Over the past 6 months I have been trying to follow the Eddie Fletcher Marathon Training Plan. I haven’t been very successful with it, but that is not the plan’s fault. My lack of success is directly related to not having enough time to do the sessions, and having travel disrupt the progressions built into the plan. Nevertheless, my endurance is much better than my sprinting ability right now. It’s been a long time since I pulled any sessions at a pace faster than 1:50.

So, today was going to be a shock to the system. At least I had the advantage of going in with very low expectations.

Here’s the CTC definition.

I added a 2K warmup (with some power10s at 1:45 or faster), and a 2k cooldown at 2:15 pace.

Warmup: The 1:45s were hard! And I had a lot of trouble getting the rating up. I haven’t really had my stroke rate much above 25 for the last 6 months. It showed.

The into the main event. I decided to target a 1:45 pace. Mainly because I had no idea what else to do. That proved a little too spicy in the 1000m piece, but otherwise it was a fine target. Based on the HR data, I didn’t phone this one in. I was working at very close to my limits.

My total time added up to 13:53.1 (1:44.1 pace), which puts me in Free Spirits Boat 3 and at 127 of 370 entries. The last guy in Boat 2 is significantly ahead of me in the rankings (13:38.7, 1:42.3 pace), so that is not a good motivation to take another shot at this. The other is that I probably won’t see another erg until I’m back in Boston. Notice how horribly low the stroke rate is. I guess sprinting is something you need to actually train for. Who knew?

I was pretty shattered at the end of it, and I dialed up a 2k cool down. I was originally thinking that I would do a happy ending cool down with 500m at 2:00, then 500m at 2:05, 500m at 2:10 and 500m At 2:15, but I got the feeling I might pass out or throw up during the first 20 strokes at 2:00 pace, so I backed off and just tried to hit exactly 9:00 for the whole thing. I missed by 0.4sec. Another thing I’m out of practice at, I guess!

Here’s the HR data for the whole workout. That’s a whole lotta red! Nearly 6 minutes of it.

I still felt a bit funny after the cool down. I went to my room, and lay down for about 30 minutes. After that I was feeling much better and was ready to start my day.

Tonight I fly to Taiwan. I’m there for a day, then fly on Saturday to Macau. My plan is to do a 60 minute endurance session tomorrow morning at the hotel.

Hooray, the hotel has an erg!

July 26, 2017Leave a comment

Monday, July 24 and Tuesday, July 25: (No Training)

I woke up at the ungodly hour of 4:30am to get to the airportfor my 7am flight. I was flying to Shanghai via Chicago, total flight time 17 and a half hours. Total travel time 22 and a half hours. With the time zone changes, I got into my hotel room at 3:00pm Tuesday afternoon. I took a shower and went to work, then a customer dinner.

I was back in my hotel room by 9:00pm and asleep at 9:01pm (approximately)

I guess you’d call that 2 rest days, but it didn’t feel very restful.

Wednesday, July 26:

I slept pretty well considering the jet lag. I woke up around midnight, but got right back to sleep. I woke up at 3:00am and slept fitfully until 5am. I was in the gym by about 5:30am and what a gym it was.

I’m staying in the Kerry Hotel in Pudong and the fitness center is incredible. The main gym has ceilings two stories high, there is a spinning room and a group room off to the side. They have lots of treadmills, ellipticals, bikes, weight machines, TRX, free weights, kettle bells, all in brand new condition. And they had 2 perfectly maintained concept2 Model D rowing machines with PM4s. I couldn’t believe my good fortune.

When I arrived there was someone using one of the rowers, and so I settled into the second one.

Plan:

80′ L4
4×20’/1′ rest
rate/power
- 16 – 150W
- 18 – 170W
- 20 – 190W
- 22 – 210W
stroke sequence: I decided to go for my all time favorite classic L4 sequence. In shorthand it’s a 2x(168/172/176/180). That means 168 strokes in the first 10 minutes, then 172, then 176, then 180. So, here’s how that looks.

I had a blast! The intensity was just about perfect. The fastest bits pushed me above the top of my UT1 zone, but my HR dropped back in the slower pieces.

I really should get a USB cable so I can use ergdata with the PM3 and PM4, but for now all I get is HR data.

: Last week’s row

Tomorrow: I think I’ll stick with the Wolverine theme and do this month’s CTC. It will be slow, but I’d like to put a score on the board.

Off to China

July 24, 20175 Comments

Once every calendar quarter we have business reviews. As an engineering company, we are naturally enthralled with applying acronyms to everything, so the weeks of reviews is QBR week. I am in a position where I am the principle reviewer for a set of them, and then later in the week, I try to put together a summary review for my supervisors. At the same time, we have to prepare for board meetings, get ready for employee communications meetings, and also actually take care of business.

Tuesday, 18 July: No training

I managed to find a brief window to exercise on Monday, and I was hopeful that I would be able to do some OTW rowing on Tuesday morning, but that was spoiled by a bit of a stomach bug that hit me Monday night. I was up for a lot of the night and I needed to be at work for an 8am meeting. After that, I was in meetings until 8pm. After that, I worked until 10pm catching up on email. I got home around 11:00 and didn’t get to bed until nearly 1am.

Wednesday, 19 July: No training

I slept until 7am and hustled off to work for more business review meetings which started at 9am. These went straight through to 6pm. After that, I needed to prepare for meetings with my boss that were happening on Thursday. I was at work until 10pm again, and got to bed after midnight

Thursday, 20 July: No Training

I was up at 6am, and right out the door. Thursday was a bit less stressful, with only 7 hours of meetings, but 4 of those hours were with my boss, so I needed to be on my toes. I needed to get right out the door at 6pm to get to an appointment. The evening was filled with domestic chores because I’d be leaving right after work for Cape Cod. Again, it wasn’t until after midnight when I got to bed.

Friday, 21 July: No Training

Again up at 6am, and quickly out the door. Meetings from 9 to 4. At four, I bolted out the door and headed home. I picked up my stuff and continued on to the cape, arriving at about 8pm (having picked up pizza right near my destination). Needless to say, I was eager to get to bed early, and I slept a long time.

Saturday, 22 July: 3 x 20’/1′ on the erg.

My schedule wouldn’t work out for a coastal row today, so before breakfast, I snuck down to the basement for a easy endurance session. I purposely kept the power really low since it had been 4 days without training.

I did the first two 20′ sections at 180w. At the end of the second, I was seeing my HR going a bit high, so I decided to do the last 20 minutes as 2×10′ L4 rate ladders

4min / r17 / 160w
3min / r18 / 170w
2min / r19 / 180w
1min / r20 / 190W

This was very entertaining, and I didn’t much mind that my HR spiked up a bit with the rate restriction and ladders.

Workout Summary - media/20170722-1545410o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14888|63:07.0|02:07.2|174.1|19.0|147.6|165.0|12.4
W-|14430|60:00.0|02:04.7|180.2|18.9|147.6|165.0|12.8
R-|00464|03:07.0|03:22.1|052.2|20.3|146.9|165.0|07.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04847|20:00.0|02:03.8|184.0|18.8|137.3|148.0|12.9
01|04829|20:00.0|02:04.2|183.0|19.7|149.9|157.0|12.3
02|00932|04:00.0|02:08.7|161.2|17.1|145.6|152.0|13.6
03|00713|03:00.0|02:06.3|173.6|18.1|154.1|156.0|13.1
04|00485|02:00.0|02:03.8|184.3|19.3|158.5|160.0|12.6
05|00246|01:00.0|02:01.8|194.0|19.9|160.8|162.0|12.3
06|00932|04:00.0|02:08.7|164.5|17.1|158.6|162.0|13.6
07|00711|03:00.0|02:06.6|172.2|18.1|157.4|159.0|13.1
08|00485|02:00.0|02:03.7|185.1|19.2|160.8|163.0|12.7
09|00250|01:00.0|02:00.0|201.4|20.1|163.6|165.0|12.5

That was good fun. I think I’ll do some more of that.

Sunday, 22 July:

I was planning on a coastal row, but I was stymied by weather. It was grey and blustery when I got up, so again, I opted for an erg session. Today’s plan

80 minute L4
4×20’/1′
Same rate vs power as Saturday
Keep it nice and easy.

Nice low HR, easy row. The low rates started to bug my back by the end though.

I notched up one stroke per minute after 30 minutes to make it a bit harder.

Workout Summary - media/20170723-1435180o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19158|84:08.0|02:11.8|168.8|18.0|132.0|150.0|12.7
W-|18866|80:00.0|02:07.2|171.1|17.9|131.7|150.0|13.2
R-|00306|04:08.0|06:45.7|086.2|20.1|127.8|150.0|07.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00917|04:00.0|02:10.8|154.2|16.0|106.3|119.0|14.3
01|00701|03:00.0|02:08.5|164.9|17.3|121.0|123.0|13.5
02|00475|02:00.0|02:06.2|174.0|18.1|124.3|126.0|13.1
03|00242|01:00.0|02:04.0|183.0|19.1|125.5|127.0|12.7
04|00917|04:00.0|02:10.9|156.4|16.4|124.4|129.0|14.0
05|00701|03:00.0|02:08.4|165.5|17.2|123.1|125.0|13.5
06|00476|02:00.0|02:06.0|175.0|18.2|124.1|127.0|13.1
07|00244|01:00.0|02:02.8|185.6|19.1|129.5|131.0|12.8
08|00916|04:00.0|02:11.0|156.4|16.1|116.8|124.0|14.2
09|00700|03:00.0|02:08.6|164.4|17.3|125.7|129.0|13.5
10|00480|02:00.0|02:05.1|178.7|18.2|129.8|132.0|13.2
11|00242|01:00.0|02:03.8|184.7|19.1|134.8|137.0|12.7
12|00933|04:00.0|02:08.6|164.8|17.4|131.5|137.0|13.4
13|00715|03:00.0|02:05.8|175.6|18.1|134.1|136.0|13.2
14|00486|02:00.0|02:03.4|186.2|18.9|138.5|142.0|12.9
15|00246|01:00.0|02:01.7|193.6|19.9|140.4|141.0|12.4
16|00900|04:00.0|02:13.4|168.2|17.0|126.0|134.0|13.2
17|00714|03:00.0|02:06.0|175.1|18.2|137.2|139.0|13.1
18|00484|02:00.0|02:03.9|183.7|19.2|140.3|143.0|12.6
19|00246|01:00.0|02:01.9|193.6|20.1|141.6|142.0|12.2
20|00936|04:00.0|02:08.3|166.5|17.4|137.9|142.0|13.4
21|00714|03:00.0|02:06.0|174.5|18.2|136.1|139.0|13.1
22|00483|02:00.0|02:04.1|183.3|19.3|140.5|143.0|12.5
23|00246|01:00.0|02:01.8|193.6|20.2|142.5|143.0|12.2
24|00932|04:00.0|02:08.8|161.5|17.4|131.9|139.0|13.4
25|00712|03:00.0|02:06.4|173.4|18.3|140.2|142.0|13.0
26|00483|02:00.0|02:04.1|182.8|19.4|142.6|144.0|12.4
27|00248|01:00.0|02:01.1|196.2|20.2|144.7|147.0|12.2
28|00247|01:00.0|02:01.5|195.5|20.3|149.4|150.0|12.2
29|00480|02:00.0|02:04.9|179.7|19.3|148.3|150.0|12.4
30|00712|03:00.0|02:06.5|172.8|18.4|144.0|147.0|12.9
31|00936|04:00.0|02:08.2|166.5|17.4|142.3|145.0|13.4

Now I’m off to Shanghai, the first stop on a two week trip with 4 different destinations.

Quantified Rowing

Measure – Adjust – Improve

Tag: concept2