Friday: Temptation

December 9, 2016Leave a comment

So, I don’t really know what to think about how things are going with my knee. There is no doubt that the MRI showed an damaged area of the meniscus cartilage, but right now, it is hurting a lot less. I still get clicking and I am treating it very carefully, but I am worrying about whether getting it scoped is the right thing to do.

The thing is that I would not be able to row well the way it is now. I would be constantly worried that I would over compress and lock it up in the boat. This would be painful at least and could be potentially dangerous, if it was as bad as when it happened in Vermont (or numerous times the following couple of weeks).

Anyway, this morning, the plan was for a 60 minute endurance session. I was originally planning to just do another boring ride on the stationary bike. I started there, and did 30 minutes that way, and I got really bored. My knee also felt perfectly fine.

Hmmm. Maybe I could do a little erging. Either it would go OK, or at least I’d be more certain about the procedure.

So, I toddled over to the erg. I put down a bandaid on the rail to give myself a reminder to not compress too far. I dialed up 10km on the PM5 and started rowing.

At first I was very tentative about stroke length, and the time off the erg was definitely having an effect. But over the first 10 minutes I got more comfortable and confident and lengthened my stroke a bit. I’m still not squeezing hard into full compression at the catch, but I was going an inch or so past the bandaid. As this happened I was able to bring the rate down a bit too.

The HR response was pretty poor for such a slow piece, but it was great to get back on the erg and my knee is showing no ill effects afterward.

Workout Summary - media/20161209-181650-sled_2016-12-09T07-29-45ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|41:28.0|02:04.4|181.4|19.0|151.2|160.0|12.7
W-|10000|41:28.0|02:04.4|181.2|19.0|151.5|160.0|12.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01000|04:05.0|02:02.5|185.0|20.0|137.1|146.0|12.2
02|01000|04:05.5|02:02.8|189.1|19.9|148.8|152.0|12.3
03|01000|04:07.3|02:03.6|185.2|19.5|150.5|152.0|12.4
04|01000|04:07.3|02:03.6|185.5|19.2|151.4|153.0|12.6
05|01000|04:10.1|02:05.1|178.8|18.9|152.6|154.0|12.7
06|01000|04:11.0|02:05.5|176.9|18.7|152.7|154.0|12.8
07|01000|04:10.4|02:05.2|178.3|18.9|153.3|155.0|12.7
08|01000|04:10.1|02:05.0|179.1|19.1|154.7|157.0|12.6
09|01000|04:10.5|02:05.3|178.0|18.2|155.5|157.0|13.2
10|01000|04:11.2|02:05.6|176.6|17.2|157.6|160.0|13.9

Here’s a quick plot showing how I extended my stroke length over the first 10 minutes or so.

Here are HR stats for the whole workout from Wahoo fitness.

Gotta say, I feel a lot better for having done it, but the worries about doing the wrong thing with the surgery are unabated.

Tomorrow: Probably another easy erg session and some strength work. Maybe I’ll try some kettlebell stuff for fun, plus push ups and chin ups.

Thursday: Short Slide HM

December 1, 2016Leave a comment

Well, that was quite unsatisfying.

I spent a fair amount of yesterday regretting doing the CTC. My knee was stiff and painful. I took some Ibuprofen before bed, but it was still not all together happy with me this morning.

But, I wanted to find out if I could erg without hurting my knee more. So, I thought that I would try to do a slow half marathon

Plan:

Half Marathon
3/4 slide (using the bandaid to mark max compression
Target power 180W
HR cap: 155
No rate restriction, just try to figure out how to row efficiently with the short slide.

I had a glitch with the PM5/Painsled and only got data for the first 53 minutes, but fortunately, I had my HR backup going. 😉

Here’s the partial painsled data

Workout Summary - media/20161201-154018-sled_2016-12-01T07-13-18ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12458|53:30.0|02:08.8|170.2|18.0|139.5|148.0|13.0
W-|12225|51:30.0|02:06.4|172.9|18.0|140.0|148.0|13.2
R-|00235|02:00.0|04:14.9|068.4|18.3|124.3|148.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|04803|20:00.0|02:04.9|178.7|18.2|135.6|147.0|13.2
02|04716|20:00.0|02:07.2|169.6|17.6|142.4|148.0|13.4
03|02706|11:30.0|02:07.5|168.8|18.2|143.4|148.0|12.9

I was curious about how the shorter stroke affected how much force I needed to put into the handle. These two plots illustrate the difference. The one on the right is a HM before my injury about 2 weeks ago. The one on the left is from today. So, my drive length is about 9 cm shorter (6.3%). The peak force was 11.9% higher (193.2 vs 172.6). And this resulted in a average power that was more than 20 watts lower.

For me, this was a very valuable illustration of how important length is to delivering power. The good news is that my knee held up well and is pretty much pain free right now. I guess I need to be satisfied with the idea of going slow until my knee is better.

Tomorrow: Dr’s appt in the morning. I might have time for a short workout during the day.

Wednesday: November CTC

November 30, 2016Leave a comment

After my cortisone injection yesterday morning, my knee felt better almost immediately. I think the combination of getting the excess fluid out of the joint, and the anti-inflammatory effect of the steroid made things a lot better. There is still a lot of instability in the joint. I have a vicious clicking if I fully flex and although the pain is much reduced, I still notice that my joint has two modes of operation; good and not so good.

Needless to say, I want to avoid the not so good mode of operation. And as far as I can tell that is done by avoiding fully flexing my knee.

Yesterday evening, I went and had an MRI done of the joint. That was a new experience for me. The imaging center (Metrowest MRI) was prompt, professional and friendly. They did 4 image sequences. Each took about 4 to 5 minutes, during which I was instructed to keep my knee perfectly still while the machine banged and buzzed. I looked at the pictures, which were very clear, but I don’t know enough about knees to figure out if there is anything good or bad going on.

This morning, I was pain free and so I headed off to workout in the morning.

The Plan:

20 minute warmup on the stationary bike
If I was pain free, try some erging
- 1k at 2:00
- 1k at 1:55
- 1k as hard as I could tolerate for the CTC
Strength training

Here is heart rate data for the bike warmup and the 3 intervals on the erg

Here’s the details on the erg stuff. I was concerned about bending my knee too far so I put a bandaid on the rail at a point before my knee would click. This provided enough of a bump when the seat rollers hit it that I was reminded to keep my strokes shorter. Over the intervals, I was able to modify my recovery timing so that I would be fully rocked over before I hit the bump. This enabled me to get a bit longer drive. On the last interval, I pushed past the bandaid with no significant pain. That was heartening.

I was interested in looking at my drive length.

So, for the first interval, I was pulling about a 1.3m stroke. For the second, around 1.35m. For the final interval, it was about 1.4m. Compare that to the 8x750m workout that I did last week.

For this workout, I was maintaining over 1.4m for all but the last interval. It looks like I had gone back to just about my full stroke in the final rep.

A couple of other interesting plots.

The left shows the peak and average force. This shows a very consistent increase in both peak and average. The right is the drive time. You can see that the drive time was slowing down as my drive length increased. I was surprised by this since the pace on the last rep was much faster.

After that, I went and changed my shirt and did a few strength exercises

Chin ups
unassisted x5
red band assist 3 sets of 4 reps

standing dumbell press
2×25 10
2×30 2 sets of 10 reps

Bent over barbell rows
45 x 10
95 x 10 x 3 sets

dumbell bench press
2×30 x 10
2×35 x 10 x 2

Tomorrow: Slow HM (limit compression)

Wednesday: 8 x 750 buried in a half marathon

November 23, 2016November 23, 20166 Comments

First thing in the morning, fasted. It was the only time I had to get any training in today. All my kids are coming home (with a couple of significant others) for Thanksgiving and the rest of the day is a blur of driving, baking and talking. It might be one of my favorite days of the year.

Today’s challenge was to massage a sprint workout into a half marathon. I want to stick to a polarized workout plan, and I also want to keep working on the Crazy Bear Challenge. So here is today’s workout plan:

Fletcher warmup. 20 minutes, usually comes in just over 5000m. This gets me to ~16070m.
paddle until I get to 15750
8 x 750m/750m rest. so, 15×750 is 11250 (leaving off the last rest), which takes me down to 4500m
paddle down to 4000m
happy ending cool down. 1000m at 2:00, then 2:05, then 2:10, then 2:15

It worked out fine. I didn’t lose any intervals or miss any transitions. The cool down was a bit long, but I was entertained by the fact that I could aim for exactly 1:30:00 by a coincidence. This kept me very focused as I tried to keep the projected finish 10 seconds ahead during the 2:10 and right on 1:30:00 during the 2:15 bit.

The intervals themselves were perfectly miserable. I would have expected to be able to do these below 1:45. But my legs were completely trashed from my strength session last night. They felt empty at the beginning and were burning in the second half of each interval. I really felt like I was working with a lot less power today.

But, I’m pretty happy that I stuck it out. I experimented with different stroke rates and ended up feeling most comfortable at 26/27 and I worked to lengthen my stroke after the first three intervals. You can see that in the drive length plot.

Heart rate was not that high, but I was pushing about as hard as I could. The rests were nice and long.

A few metrics. First the drive length. On the left, showing it versus time, on the right versus stroke rate. You can see the change in the fourth interval when I settled into a longer stroke at r26. You can also see that the drive length is definitely getting shorter with higher stroke rates. Interesting because it gets longer from 18 up to about 24spm.

Here is the work per stroke. The notable thing here is the increased stroke power in the fourth interval when I consciously pulled down the rate. It’s also interesting (at least to me) that the work per stroke is pretty constant versus stroke rate through this range of rates.

Finally, here is a view of peak and average force, and the ratio of these values. It seems logical that the higher the ratio, the more efficient the stroke. But I gotta say, there is really no trend in the intervals or relationship with stroke rate across this workout.

And finally, just because I like the way it looks. Here’s the power versus stroke rate.

Here are the splits:

Workout Summary - media/20161123-205340-sled_2016-11-23T08-50-06ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12000|51:20.0|02:08.4|195.5|22.4|149.1|176.0|10.4
W-|06000|21:17.0|01:46.5|289.1|26.9|156.8|176.0|10.5
R-|15097|68:40.0|02:16.5|155.7|20.5|145.8|176.0|11.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
02|00750|02:43.8|01:49.2|267.8|25.2|149.8|161.0|10.9
03|00750|02:39.7|01:46.5|288.0|27.0|155.5|166.0|10.5
04|00750|02:38.3|01:45.5|296.7|27.7|156.5|168.0|10.3
05|00750|02:39.3|01:46.2|292.0|26.7|157.6|170.0|10.6
06|00750|02:41.2|01:47.5|281.1|26.3|156.5|169.0|10.6
07|00750|02:40.8|01:47.2|282.6|26.7|157.6|169.0|10.5
08|00750|02:40.9|01:47.3|282.0|26.3|157.7|170.0|10.6
09|00750|02:33.7|01:42.4|325.0|29.7|163.5|176.0|09.9

Tomorrow: Thanksgiving. I’m giving thanks by taking a rest day!

Tuesday AM: Awful L4 HM

November 22, 2016Leave a comment

I suspect that I am still feeling the effects of the HM on Sunday night. This morning was another horrific session.

The plan:

Half Marathon
L4 format
power: 10W x stroke rate
HR Cap: 155
rate plan:
- start slow (16spm), and ramp up over first 10 minutes
- Then 7 x (1000m @ 18, 750m @ 19, 500m @ 20, 250m @ 21)
250m paddle every 5000m

Today the plan lasted only through the first 5000m. Then I needed to retreat to low rates to keep below the HR cap. It was slow and miserable work.

After Sander pointed out the higher drag factor (138) from the hard HM I did at home on Sunday, and the struggles I had yesterday at 118, I thought maybe a little higher drag factor would be better. I moved the level up one to give a drag factor of 128. It made no difference. There are so many variables, it’s hard to figure out what the problem is.

Different erg
warmer at work (68f vs 55f)
shirt at work, no shirt at home
morning for work, afternoon at home
insufficient recovery from hard hm on Sunday

I will just gut through this and then enjoy my day off on Thursday.

Ugh.

This afternoon, I will do a strength session.

Tomorrow morning I’ll do another low and slow HM at home.

Monday: Slow Slog HM

November 21, 2016Leave a comment

I was shattered the rest of the night yesterday evening. I felt absolutely empty. I felt very tired and I was in bed by 10:15, but I slept a bit fitfully. I have a pain in my shoulder blade which must be related to something in my neck because I get shooting pains when I turn my head especially to the right. This is causing me some troubles when I turn over in bed.

I woke up at 5:15 feeling sore and tired. I got to work and I was on the erg by about 6:30.

The plan:

Half Marathon
L4 format
power: 10W x stroke rate
rate plan:
- Start slow at 16spm, get up to working rate over the first 10 minutes
- Then 7 x
  - 1000m @ 18
  - 750m @ 19
  - 500m @ 20
  - 250m @21
HR Cap 155

The plan ended up lasting through the first 7500m minutes. After that, I was approaching the cap, and feeling pretty crappy. I did 2500 minutes at 17 to finish the block, and then rowed the last 10000m at 18. Even with this reduced load, I was still pushing up to the cap at the end. I have had rows where I felt like I was gliding along effortlessly, this was NOT one of those rows. It was slow and nasty work.

Workout Summary - media/20161121-135125-sled_2016-11-21T06-42-50ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21000|90:09.0|02:08.8|177.9|18.4|143.8|158.0|12.7
W-|20000|82:27.0|02:03.7|185.0|18.3|145.3|158.0|13.3
R-|01097|08:05.0|03:41.1|077.0|19.2|122.4|158.0|13.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
02|02500|10:28.1|02:05.6|177.0|17.3|128.4|140.0|13.8 - slow start
03|02500|10:07.5|02:01.5|195.6|19.2|144.1|150.0|12.8 - target 190W
04|02500|10:06.4|02:01.3|195.8|19.2|142.7|155.0|12.9 - target 190W
05|02500|10:27.3|02:05.5|177.4|17.3|147.4|155.0|13.8 - target 170W
06|02500|10:17.6|02:03.5|185.3|18.5|144.5|150.0|13.1 - target 180W
07|02500|10:20.2|02:04.0|183.4|18.2|152.4|154.0|13.3 - target 180W
08|02500|10:19.2|02:03.8|183.9|18.4|147.9|154.0|13.1 - target 180W
09|02500|10:21.2|02:04.2|182.6|18.1|154.7|158.0|13.3 - target 180W

Tomorrow: AM: HM L4, PM: strength

Hard Half Marathon

November 21, 2016November 21, 20165 Comments

Continuing with the Crazy Bear Challenge. Today was a bit spicier.

Plan:

Half Marathon
Free Rate
Pace: 1:57.5
No HR Cap

Last weekend, I did a 1:58.5 and I was sure I could do better. I was thinking I’d aim to slice a second off the pace. I didn’t bother to warmup, I just sat on the machine and started going. I settled in at 1:55 and even though I was worried that I’d burn out, I just kept going and let the pace bleed off and the rate creep up over the row. I was never in any serious distress, but I sure felt pretty awful after I finished.

End result: 1:21:38.8 (1:56.1)

That’s good enough to be ranked 14 of 474 on the concept2 rankings of 50-60 hwts. So, I’m pretty happy with that.

It was a hard row, about an hour above AT. The last 4 minutes in AN. I might be able to squeeze a bit more out with a slower start, but I’m not sure. I’m still a ways off of my PB (1:19:55.4), that’s a 1:53.6 pace. Maybe after 25 more HMs?

Workout Summary - media/20161120-222121-sled_2016-11-20T15-12-43ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|81:36.0|01:56.0|223.7|23.6|166.7|181.0|11.0
W-|21097|81:37.0|01:56.1|223.7|23.5|166.4|181.0|11.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01000|03:49.2|01:54.6|227.7|22.2|132.9|143.0|11.8
02|01000|03:51.2|01:55.6|226.5|22.4|147.9|152.0|11.6
03|01000|03:50.8|01:55.4|227.6|22.8|153.5|155.0|11.4
04|01000|03:50.6|01:55.3|228.3|22.9|156.5|158.0|11.3
05|01000|03:50.5|01:55.2|228.6|23.2|160.0|161.0|11.2
06|01000|03:50.8|01:55.4|227.7|23.4|162.3|164.0|11.1
07|01000|03:51.7|01:55.8|225.1|23.2|164.7|165.0|11.2
08|01000|03:51.5|01:55.8|225.6|23.4|165.3|167.0|11.1
09|01000|03:51.9|01:55.9|224.8|23.3|167.6|168.0|11.1
10|01000|03:52.2|01:56.1|223.3|23.4|168.1|170.0|11.0
11|01000|03:52.9|01:56.4|221.7|23.1|170.2|171.0|11.2
12|01000|03:53.1|01:56.5|221.1|23.4|170.9|171.0|11.0
13|01000|03:53.9|01:57.0|218.9|23.5|171.1|172.0|10.9
14|01000|03:54.0|01:57.0|218.1|23.7|171.8|172.0|10.8
15|01000|03:54.2|01:57.1|218.3|23.7|173.6|174.0|10.8
16|01000|03:54.2|01:57.1|217.5|23.6|173.7|174.0|10.8
17|01000|03:53.7|01:56.9|219.3|24.1|175.1|176.0|10.7
18|01000|03:54.7|01:57.3|216.7|24.0|175.8|176.0|10.6
19|01000|03:54.7|01:57.4|216.6|24.2|175.4|176.0|10.6
20|01000|03:52.4|01:56.2|223.2|24.7|177.3|178.0|10.5
21|01000|03:48.9|01:54.5|234.0|25.6|178.9|181.0|10.2
22|00097|00:20.2|01:44.2|304.6|29.5|181.0|181.0|09.8

With the tools on rowsandall.com, I can get a good look at how I traded rate for power as the row went on. You can see my weakest part, from about 7k down to 2k, where my strokes got shorter and the work per stroke went down.

Tomorrow: HM L4. Interested to see how much oomph I have after this workout.

Friday PM: L4 HM

November 19, 2016Leave a comment

I picked up my boat on my way home from work to bring to the lake out in worcester tomorrow morning, and got home around 7:30. I was on the erg by about 8.

Plan:

Half Marathon
L4 format (but using distance)
power: 10W * stroke rate
HR cap: 155 (again, not even close)
paddle the first 97 meters to get to an even 21000, then do it in 2500m blocks
First 2500m build up from 160W
After that, push it a bit more than yesterday
- 750m at 180W
- 750m at 190W
- 750m at 200W
- 250m at 210W
take a 250 paddle every 5000m with a quick drink.

Again, a terrifically low HR through the whole workout, even though it was 5W higher effort, and on top of that it was my second session today. Wow, I love working out at night.

The HR shows a little bit more ut1 than yesterday and a fair amount more time in power at.

For fun, here is the HR comparison of yesterday and today’s sessions. (Thanks rowsandall.com!)

So, even with higher effort, HR is the same in the first half of the workout. The HR in the third 5000m block was brought lower by a longer than intended rest to deal with my low battery problem on the phone, and I am basically in the same place in the last 5000m block.

By the way, I am back on painsled. The bug I saw yesterday is caused by using the ANT+ and BT at the same time on the PM5. Today, I used the BT connection for the HR and it was a lot happier.

Tomorrow: It looks like there are 5 people signed up including me. Maybe a couple of doubles and a single? Weather forecast is pretty good for this time of year, 40F, clear and 5 mph wind.

Friday AM: Quick Strength session

November 18, 2016Leave a comment

I went to bed late last night. I finished my workout around 10:30 and I was pretty jazzed up. It wasn’t until 12:30 or so that I was settled into bed.

So, I slept in an extra hour to 6:15, and then fought the traffic to get to work. Once I was there, I had a pretty short window to workout.

So the plan was:

20 minute fletcher format warmup
Quick Strength workout
- Squats
- Standing Press
- Chin Ups
- Ab roll outs
- Push ups

As it turned out, I ran out of time before the push ups.

Workout Summary - media/20161118-181034-concept2-result-27823043o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05115|20:00.0|01:57.3|222.8|21.0|151.4|169.0|12.2
W-|05119|20:00.0|01:57.2|215.9|20.5|150.8|169.0|12.6
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00991|04:00.0|02:01.1|185.3|17.9|129.6|139.0|13.9
02|01008|04:00.0|01:59.0|205.3|20.1|144.9|150.0|12.5
03|00777|03:00.0|01:55.8|222.5|21.9|152.7|155.0|11.8
04|00269|01:00.0|01:51.4|249.4|24.0|158.4|160.0|11.2
05|00141|00:30.0|01:46.4|285.2|25.8|161.8|164.0|10.9
06|00493|02:00.0|02:01.6|193.5|18.6|160.5|164.0|13.3
07|00299|01:00.0|01:40.5|336.0|28.0|162.4|167.0|10.7
08|00494|02:00.0|02:01.6|196.9|18.6|163.2|168.0|13.3
09|00157|00:30.0|01:35.7|393.4|31.2|163.5|168.0|10.1
10|00490|02:00.0|02:02.5|191.7|18.9|164.5|169.0|13.0

Then on to strength

Squats
135 x 6
185 x 6 x 3

Standing press
65 x 6
85 x 4 (too heavy)
80 x 5 x 2

Chin ups
3 unassisted (yay)
6 x 2 (red band on knee assisted)

Ab wheel roll out
8 (oh my lord did these hurt! My abs were still smarting from doing 3 sets of 10 on Tuesday)

ran out of time here.

Tonight: Another L4 HM

Tomorrow: Last row on the lake in worcester

As I mentioned yesterday. I had some fun changing a tire while all of my coworkers watched. Turns out they took pictures too!

Thursday: HM L4

November 18, 20162 Comments

Wednesday: Flew down to Dallas. No time for any training. Big dinner with the customer. About 20 of us at the restaurant. Too much beer, wine, tequila and steak.

Thursday: Early start. We needed to be at the office at 7:30, so no time for a workout in the am. On my way to the office, I had a blowout on a tire on my rental car. It turned into the highlight of my day. Changing a tire on the car in my business suit while 10 of my coworkers looked on offering me suggestions and making sure I did it correctly.

After the meeting, I headed off to the airport for my return home. I got to Boston around 7:45pm and I was home by 8:30. By this time I was really looking forward to a nice relaxing endurance session. I saw Sander’s distance based L4 and decided to copy that to keep my mind busy during the row. I also wanted to squeeze it into a half marathon so I could keep up with the Crazy Bear Challenge.

So the workout plan was:

Set up for a HM (21097m)
paddle the first 97 meters to get to a even number
row the rest 4 x ( 5000m work and 250m paddle)
In each 5000m work section do 2 sets of
- 1000 at 18
- 750 at 19
- 500 at 20
- 250 at 21
Power: 10W x stroke rate
HR cap: 155 (I never got near it)
first 2500 meters start slow (16 spm instead of 18)

It was quite a challenge to keep track of the right elapsed distances for each of the rate changes. That and a good adventure audiobook keep me very occupied and the time flew by. I love working out at night. I swear I’m 10 watts better.

The glitch i the third interval was the low battery warning coming up on my phone and me running to get my charger! Ruined the split for that segment too.

Workout Summary - media/20161118-034816-concept2-result-27821242o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21000|87:40.0|02:05.2|185.4|19.0|136.6|148.0|12.6
W-|20000|82:06.0|02:03.2|190.4|18.9|137.1|147.0|12.9
R-|01097|05:54.0|02:41.6|111.0|21.0|127.8|147.0|12.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
02|02500|10:30.7|02:06.1|173.2|17.0|128.2|134.0|14.0
03|02500|10:08.7|02:01.7|192.4|18.9|137.3|145.0|13.0
04|02500|10:08.0|02:01.6|192.4|19.0|136.3|144.0|13.0
05|02500|10:07.8|02:01.6|193.5|19.1|141.0|147.0|12.9
06|02500|10:47.2|02:09.4|193.2|19.5|135.2|143.0|11.9
07|02500|10:08.6|02:01.7|192.7|19.1|140.1|146.0|12.9
08|02500|10:07.1|02:01.4|193.4|19.2|136.9|145.0|12.8
09|02500|10:08.5|02:01.7|192.7|19.1|142.0|147.0|12.9

Another annoyance was needing to use ergdata instead of painsled. The most recent update of painsled seems to have broken it for me.

Tomorrow: Strength session in the morning and another HM L4 in the evening.

Quantified Rowing

Measure – Adjust – Improve

Tag: concept2

Friday: Temptation

Thursday: Short Slide HM

Wednesday: November CTC

Wednesday: 8 x 750 buried in a half marathon

Tuesday AM: Awful L4 HM

Monday: Slow Slog HM

Hard Half Marathon

Friday PM: L4 HM

Friday AM: Quick Strength session

Thursday: HM L4