On the road

Monday: No Training

Since I was flying out in the evening, I needed to go to town hall and get an absentee ballot for the elections on Tuesday.  Mission accomplished, but no time for training.

I flew to the airport on Monday afternoon.  Arriving in LA around 8pm.

Tuesday:  Quick cross training in the hotel gym

Core:

  • head shoulder raises: 10x10sec
  • arm leg extensions: 10 x 10 sec each side
  • plank on swiss ball: 4 x 30 sec
  • side plank:  each side 3 x 30 sec
  • push ups: 2 x 12, 1 x 8 (pooped out)

plus 30 minutes on the elliptical (all the treadmills were taken.

Wednesday: Core / strength / inclined march

Core: same as Tuesday

Strength:

  • Goblet squats with 40 lb DB: 3 x 20
  • lat pull down: 3 x 12
  • one leg squats: body weight 3 x 12
  • one arm rows, 40lb DB: each arm: 3 x 12

30 minute inclined march on treadmill.

Then a busy day of meetings, followed by a real treat.  We went to see the LA Lakers play the Timberwolves.  I got to see LeBron James play basketball live.  It was quite a show.

Got back to the hotel around midnight.

Thursday: No Training

Up at 4am.  Out the door at 4:30 to get to the airport for my 6:30am flight.  Very tired.  Flew home, got to the airport around 3pm.

Friday:  Core / 3 x 20′ / 2′

I had hoped to catch up on my sleep, but I didn’t get to bed until about midnight, so only about 5 hours.  Up at 5:15 and off to work.

Same core routine plus swiss ball side rotations (10 x 5 sec both sides)

I felt very tired during this piece.  HR was crazy high.  I needed to slow down a lot to keep it under the cap.

Saturday: Core / 3 x 20’/2′

By the plan, I should have don a hard distance piece, but I decided that with all the disruption and travel that I’d take it easier and just work on some aerobic base.

I started with my basic core routine:

  • head shoulder raises: 10x10sec
  • arm/leg raises: 10 x 10 sec both sides
  • front plank: 4 x 30sec
  • side planks: 3 x 30sec each side
  • push ups: 3 x 13 (ooh, I added a rep!)

Then I headed to the basement and did the session on slides.  I wasn’t any faster but it sure felt nice and smooth to be on the slides.

Tomorrow:  Maybe I will do a HM with a bit of tempo to it.

I just got word that the fires in California have come very close to our facility in Agoura Hills.  Like right across the road from it.

Here’s the extent of the fire.  The scale bar at the bottom, is 4 miles long, so the fire is basically 20 miles across.

Screen Shot 2018-11-10 at 8.24.41 PM.pngOur facility in in the yellow rectangle. Here is the zoomed view of the box.  Our building is in the red oval.

Screen Shot 2018-11-10 at 8.22.20 PM

I was just there!  I hope everyone stays safe out there.

 

 

 

 

Lost week – Taiwan

I left on Sunday morning to catch an early afternoon flight to Taiwan.  I dropped my boat off in Newton on the way to the airport.

I was flying from Boston to Tokyo, then connecting to Taipei.  I arrived around 8:30PM Monday night.  I slept some on the two flights, but I was stiff and tired by the time I got to the airport.

Tuesday morning:

I got up around 5am and discovered that I had left my HR monitor at home.  SO much for documented evidence of working out!  Sad to say, it badly effected my motivation.

I headed to the gym.  I set up the treadmill to do a 30 minute HIIT session.  so, 4:20 sec of fast walk (3mph) on 15% grade.  Then 40 seconds at 7mph on the same grade.  repeat 6 times.  By the last two sprints, I was nauseous at the end of the 40 seconds.  I guess that meant I was doing it right.

The rest of the day was a blur of meetings, all of them internal with our team in Taiwan.  I had dinner with a few of the folks that I travelled with and got back to the hotel around 9pm.

Wednesday:

Up at 5 again, and back in the gym.  Today, it was 30 minutes on the elliptical and 30 minutes on the stationary bike.  In both cases, I used the built in HR monitor to try to keep my HR in the 137 to 155 range.

Then I was off to the customer site for 3 different meetings.  Then we had a dinner for the full team supporting this major customer.  They’ve been working night and day for years making it successful, so it was a good idea for us to say thank you.

I made it back to the hotel just in time for my 8:30 conference call.  Unfortunately, that exactly when jet lag decided to strike and strike hard.  I was having trouble holding my head up, and I kept hoping for the meeting to wrap up.  I can remember looking at the clock around 8:50pm.  The next thing I know, it’s five minutes after nine, my head is on the desk and there’s no one left on the call!  I fell dead asleep.  I reached out by email to apologize to the other folks that were on the call.  I was pretty embarrassed.

Thursday:

I slept in until 6 because I had nothing on my agenda until my ride to the airport at 10am.  I headed down to the gym without a specific plan.  I did my full PT suite of exercises.  I have been neglecting them lately and that’s a bad thing.  I have to find a way to fit them in with OTW rowing.  I don’t feel comfortable doing them on the ground at the docks where I keep my boat and I am always rushed when I get to work afterwards.  I think I might start doing them on my way out of work at night.

Anyway, I did the PT exercises.  Then I did a little bit of strength training.

I did a 3 circuits of

  • 20 squats with 2 25lb dumbells
  • 12 pull downs on a machine designed to mimic pull ups

The squats felt easy at the time, but it’s 3 days later and I’m still feeling sore.

Then I headed over to the treadmills and did 30 minutes of fast walking on a 15% grade.

After that, I headed to the airport for the long trip home.  I got home around 8:00pm on Thursday night, thanks to time zones.

Friday:  80′ of OTW speedplay.

I slept surprisingly well on Thursday night, but not very long.  The alarm woke me at 5:15am and I rolled out of bed.  It was a beautiful morning, so I wanted to get back on the water.  I headed to Newton and launched.

The plan:

  • 80′ of speedplay
  • 4 sessions of KOM

The instructions for the speedplay sessions are to do it continuous, but I really want to work on balance.  I find that if I do KOM for more than a couple minutes at a time, I get all tight.  So I decided to do a quick set each time I needed to turn the boat around.

The weather was lovely.  Very little wind.  There still a bit of current which make the splits all crazy and makes rowing a bit squirrelly in a couple of places, mainly where the river narrows down or splits and rejoins.  It feel like the boat is wiggling underneath you or you are going around a corner on ice.  As long as you are expecting it, it’s kind of fun, but it can be disconcerting if it takes you by surprise.

I started with about 5 sets of KOM, then headed down river.  I’ve got my routine for the speed play workouts.  I row steady state until I get to middle of the straight 1K.  Then I do my power twenty.  Then I continue to the middle of straight section in front of the watch factory and do another.  I do the reverse on the way up river.  It ends up with a bit more time between the twenties with the turn in there.

4-27.png

I am trying to keep the power above 300W on the power twenties and to keep the stroke rate between 28 and 30.

To get a better idea of the effect of the rigging changes, I wanted to look at the change in my catch, finish and length.  These charts isolate just the r28 portions of four speed play rows.  I made the adjustments in 3 steps.  The first is the original settings.  The next is with oars down one spacer, inboard shortened by 2cm, and footplate moved 1 cm.  The third is another 2cm shorter inboard.  Then the last is with the footplate moved the additional cm to stern.

  • Finish angle is about 2 degrees bigger.
  • Catch angle is about 3 degrees bigger
  • drive length is 3.5 degrees bigger
  • Effective length is about 2 degrees bigger.

Not much change.  It feels a lot different though.

Saturday:  I intended to go rowing, but i felt like crap all day long.  I just sat around and did crossword puzzles.  I did get up the motivation to do laundry and get groceries, but that was about all I was good for,

Sunday;  Again, I was thinking about going rowing, but its raining and I’m lazy.  I intend to do an easy session on the dynamic later just to keep things going.

 

San Diego: 60 minutes in the fitness center

I was up at 4:45am so I could get to the airport to catch a 7:10am flight out to San Diego.

I arrived around 10:30 and I was at my hotel before noon.  I had no meetings until 2pm, so I headed off to the fitness center to try to get in some kind of a session.

I was feeling stiff and a bit tired from the early start, so I started easy, with a 30 minute march on the treadmill with the incline at 15%.  This slowly brought my HR up to the top of the UT1 range by the time I was finished.  Aside from being really bored, I was feeling pretty good.

So, I hopped on the elliptical to do another 30 minutes.  This time as a HIIT session with
6 x (4:20 of easy and 0:40 of really hard).  This was no where near as traumatic as the HIIT session I did on the treadmill in SF last week, but I was pretty gassed at the end of each sprint.

Screen Shot 2018-03-20 at 10.39.20 PM

Then it was off to the rest of my day.  3 hours of internal meetings and then a customer dinner that lasted from 6:30 to 9:30.

Tomorrow:  I am hoping to head over to Crossfit Del Mar at 6am before my flight at 10AM up to San Jose.  The workout planned is

  • 3 x 1500m / 1’
    Rating: Cat IV pace; target SR 23-24 + (1:52)
  • 3 x 500m / 2’ easy
    Rating: Cat II pace: target SR 28-30 (1:45)

 

Doing my best

In brief, things are hectic.  I last posted on Friday, February 16, 19 days ago.  A lot has happened since then, but it has been tough to maintain a reasonable training schedule.  I’ve been on four continents, and slept in my bed at home 5 times in the past 19 days.

Saturday, Feb 17:  4 x 20 / 3′ Dynamic

Maybe the best, most relaxed session I’ve ever had on the dynamic.  It still felt sluggish and heavy, but by focusing on the HR cap and allowing the rate to be at r20 instead of r18, it was kind of OK.

          Workout Summary - media/20180217-2015360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19586|92:00.0|02:20.9|165.0|20.1|147.7|156.0|10.6
W-|18897|80:00.0|02:07.0|170.7|20.1|148.8|156.0|11.7
R-|00693|12:00.0|08:39.3|059.4|20.3|130.7|156.0|01.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04752|20:00.0|02:06.3|173.1|20.0|142.7|152.0|11.9
01|04708|20:00.0|02:07.4|169.4|20.2|150.2|155.0|11.6
02|04713|20:00.0|02:07.3|169.7|20.1|151.7|156.0|11.7
03|04724|20:00.0|02:07.0|170.8|20.2|150.7|156.0|11.7

Sunday, Feb 18:  No Training.

My wife and I flew to Aruba for some fun in the sun.

IMG_2910.jpg

Monday – Feb 19:  5km run on the beach

Barefoot, right along the water line where the sand was the firmest.  It was hot, and I was going slow.

Screen Shot 2018-03-08 at 6.07.11 PM.png

Tuesday – Feb 20: 6km run

My feet were a bit beaten up from the barefoot run, so I wore shoes and ran the foot path along the back of the beach.  Lots of twists and turns and people to avoid.

Screen Shot 2018-03-08 at 6.09.59 PM.png

Wednesday – Feb 21:  No training – rest day

My legs were really sore from two days of running.  I don’t run much!

Thursday – Feb 22: Fitness Center

30 minutes on stationary bike

Treadmill – max incline (15%). 6 x (4:30 walk, 0:30 sec sprint)

Screen Shot 2018-03-09 at 10.54.15 AM.png

Friday – Feb 23: Run on the beach

About 4.4km.  Not too taxing

Screen Shot 2018-03-09 at 10.55.58 AM.png

Saturday – Feb 24: Quick run on the beach

We had to clear out of the hotel by 11, so I went for a final quick run on the beach.   I pushed the pace a little quicker.

Screen Shot 2018-03-09 at 10.59.13 AM.png

We got home around 8pm that night.

Sunday – Feb 25: 8 x (4:30 @ r20, 0:30 @ r32+)/30″ – Dynamic

I got up early to do this workout.  I was departing in the early afternoon for Italy.  It seems that my happy times for the Cat VI session on the dynamic do not extend to sprinting.  Unlike rowing on slides, where rating up is, frankly, a blast, sprinting on the dynamic is pretty miserable.  I suffered through the and came close to the targets, but this session is usually a breeze and it certainly wasn’t.

          Workout Summary - media/20180225-1610370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10067|44:00.0|02:11.1|169.1|20.7|156.9|177.0|11.0
W-|09602|40:00.0|02:05.0|184.2|21.3|155.8|174.0|11.5
R-|00479|04:00.0|04:10.7|018.9|15.3|168.6|174.0|20.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01100|04:30.0|02:02.8|187.0|20.6|129.9|149.0|11.9
01|00143|00:30.0|01:45.0|303.9|32.6|152.4|156.0|08.8
02|01075|04:30.0|02:05.5|177.2|19.5|148.9|155.0|12.3
03|00146|00:30.0|01:42.9|319.5|34.0|157.2|160.0|08.6
04|01073|04:30.0|02:05.8|174.8|19.8|154.5|162.0|12.0
05|00146|00:30.0|01:42.4|322.2|34.0|160.5|165.0|08.6
06|01061|04:30.0|02:07.2|169.2|20.1|156.0|165.0|11.8
07|00148|00:30.0|01:41.5|331.2|36.4|162.6|167.0|08.1
08|01039|04:30.0|02:09.9|163.6|20.1|158.2|166.0|11.5
09|00150|00:30.0|01:40.1|348.5|35.0|165.7|169.0|08.6
10|01023|04:30.0|02:11.9|158.3|19.0|161.6|172.0|12.0
11|00152|00:30.0|01:38.8|358.4|36.9|166.5|170.0|08.2
12|01009|04:30.0|02:13.8|149.8|18.7|163.7|173.0|12.0
13|00149|00:30.0|01:40.8|333.9|35.2|165.0|168.0|08.5
14|01037|04:30.0|02:10.2|160.5|20.2|167.2|172.0|11.4
15|00151|00:30.0|01:39.5|351.6|35.7|171.4|174.0|08.5

Here is a comparison of the same workout

  • Static rower
  • Slides
  • Dynamic

The first plot shows average power.  The first session on a static erg was pretty typical for this workout.  The second one, on slides is 10 watts higher because I was having such a blast rating up on slides that I really kicked the sprints hard.  I tried to rate up in a similar way on the dynamic, but the stroke was so heavy that I could get the rate.  Even though the drag factor was only 129, it felt like the gearing was much much heavier.  And I was so gassed from the short sprints that I couldn’t maintain Cat VI power in the slow sections.

2-25d.png

Then it was off to Milan for business.

Monday – Feb 26: No Training.

I arrived in Milan at 6am, went to the hotel, napped for an hour, then started my day.  We prepped in the office until mid-afternoon when we headed to our customer’s facility for meetings.  These lasted until 6:30.  Then we out to dinner.  I wasn’t back to my hotel until around 11pm.  I slept well.

Tuesday – Feb 27:  No Training

I needed to be in the office by 9, and I needed to catch up on sleep, so I skipped training.

Wednesday – Feb 28: 50′ in the Fitness Center

The hotel had a tiny, claustrophobic fitness center in the basement.  It had 2 treadmills and two stationary bikes, plus one of those useless combination weight machine things.  I did a 30 minute max incline fast walk thing and then 20 minutes on the stationary bike on a rolling hills program.  I wanted something easy, and it was.

Screen Shot 2018-03-09 at 11.23.26 AM.png

Then I headed off to the airport to fly home.  I barely made my connection in Munich, and I guess that added about 20 minutes of very brisk walking to my exercise total for the day.  I arrived home around 9pm that night.

Thursday – March 1: No Training

I decided to no try to get up at 5am and I intended to try to sneak to the gym during the day, but things got hectic and I never made it.  Bummer.

Friday: March 2: 3 x 20’/ 3′

Just an easy session.  At work on the static rower.

Workout Summary - media/20180302-1325350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15083|69:00.0|02:17.2|159.7|17.6|140.1|155.0|12.4
W-|14442|60:00.0|02:04.6|180.9|18.8|142.0|155.0|12.8
R-|00643|09:00.0|06:59.6|018.2|09.4|127.2|155.0|36.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04823|20:00.0|02:04.4|181.2|18.8|136.2|145.0|12.9
01|04810|20:00.0|02:04.7|180.7|18.9|142.7|150.0|12.7
02|04809|20:00.0|02:04.8|180.8|18.8|147.0|155.0|12.8

Honestly, I was expecting that it was going to be a lot worse!

Saturday – March 3 – 10 x 500 @ 22 / 2′ rest

At home on the dynamic rower.  Another epic battle with a supposedly easy workout.

The weird HR thing at the beginning of the last interval is a glitch.  I was working my ass off and watching the HR reaing slowly drop down and the rise up again.

You can see how I gave up on trying to hold Cat VI pace during the rests in the second half of the workout.

Then I rushed around madly to get ready for my trip to Shanghai and Shenzhen.  My flight took off around 2am Sunday morning.

Sunday – March 4:  Effectively did not exist. 

I started flying at 2am, and arrived in Hong Kong at 5am on March 5th with the time zone change.

Monday – March 5: 8 x (4:30 @ 18, 0:30 @32+)

I’m staying at Kerry Hotel in Shanghai which is a great hotel.  They have a great fitness center with 2 Concept2 model D rowers.  One of them has a PM5, and it linked up fine with painsled.  Unfortunately, for some reason the export of the data from this specific rower does not work.  I’ve put out a call for help from Rick Terrell, and he said that this particular PM5 is appending some weird stuff at the end of the workout.  Anyway, I did the workout.  It went pretty well, considering I was on a plane for about 20 hours prior to doing it.  And I felt a lot better once I was done.

Each of the 5′ intervals are 4:30 at about 2:05, and 0:30 at about 1:35. It was fun to try to make sure that the total for 5 minutes was just above 1250m.

IMG_2923

Tuesday – March 6: 10 x 500@r22 / 2′ rest

Another good workout, considering the road miles.  The 2′ rests were just 500m intervals rowed at Cat VI pace.

Wednesday – March 7: 3 x (5 x 500 @ r24/1′)/5′

This was hard work.

  • 500m warmup at cat vi
  • 5 x 500 @ 24 / 1′ rest
  • for the 5′ rest, 1′ rest/500′ at 2:45 ish/1′ rest
  • repeat twice more

I felt pretty tired after the first set, but I kind of got into a groove for the rest of the workout.

The rest f the day was pretty busy.  I had a lunch with a customer, and then a group of us fly from Shanghai to Shenzhen in the evening.  We got to the hotel in Shenzhen around 11pm.

Thursday – March 8: 60′ Fitness Center LIT

Nice Westin hotel.  Reasonably equipped fitness center, but no rowing machines.

  • 30 minute cross trainer random program, level 16
  • 30 minute max incline (15%) fast walk.  Adjusted speed to maintain < 155HR.

Screen Shot 2018-03-09 at 12.37.04 PM.png

Friday – March 9: Strength Session plus 30 minutes cross trainer

The hotel had kettle bells!

Strength session

  • PT stuff (SI joint stretch, archer stretch, med ball twists on swiss ball)
  • KB swings (with 20kg bell)
    • 10 both arms
    • 2 x 2 x 20 singe arm swings (alternating arms by set)
  • Chin ups:  4, 3, 3, 2
    (the bar was really high, I had to jump up to it.  It’s a lot harder starting from such a low position.
  • Dumbell Deadlifts: 30 kg.  3 x 10 deadlifts

Then I did a 30 minute random program level 14 on the cross trainer.

I wore my HR strap during the strength session just to get an idea of what was going on.

Screen Shot 2018-03-09 at 12.43.51 PM.png

Whew.  That brings us up to the present.  I have checked out of my room and I’m about to take a car from here to the Hong Kong Airport, which I am told is a long drive.  I catch a flight at 6pm tonight fly for 15 hours and magically arrive in Boston around 8pm Friday night.

Tomorrow:  I have a new workout plan from Marlene.  I can’t wait to get going.  I have decided that I need some competition to get myself focused and motivated.  So, I’m aiming to do the Cromwell Cup in July, a 1km sprint race.  So, she has put together a plan to start me down the road for that event.

The first session….looks a lot like a pretty classic rate ladder session.  Might be a bit tough on the dynamic, but that’s OK.

  • 3 x 15’ / 4′
    • 5’@ Cat VI; SR 20 –> 2:03 to 2:08
    • 4’ @ Cat V; SR 22 –> 1:58 – 2:02
    • 3’ @ Cat IV; SR 24 –> 1:52
    • 2’ @ Cat III; SR 26 –> 1:48
    • 1’@ Cat II; SR 28 –> 1:45

If you’ve made it this far, congratulations.

 

 

 

Wednesday: More HIIT, today on the treadmill

I’m liking this stuff.  Today, I decided to try to use the treadmill.

So, I set it up for a 15% grade and started walking at a nice gentle 2.5mph pace.  After 4:20, I turned up the speed.  The first interval I got up to 6.2mph, and sprinted until the next minute turned over.  I got just over 30 seconds of sprinting at speed, and then I hopped off the belt to the sides and turned the speed back down.   Then I’d walk it off for the next 4 minutes.  I boosted up the speed a bit on each of the sprints.  The surprising thing was that my sprinting economy improved through the session, so I found it easier later on even though I was up to 7.4mph by the last interval.

Overall it was a bit easier from an aerobic perspective than yesterday, but a hell of a lot more fun.

1-24a.png

Tomorrow:  I have a 7:50AM flight from LAX to Boston, so I need to leave the hotel before 6am.  I get home around 6pm, so probably no training.

 

Tuesday: Something new. Minimalist Intervals

Yesterday, I was up at 3:30am, on a flight at 6, then in meetings to 6 and dinner until 9:30, add in the time zone change and it was a 21 hour day on 2 hours of sleep.  I was pretty tired.

Tuesday:  I had to be at a meeting by 8 so I didn’t have a ton of time.  On the flight out, I spent some time reading this book.

Screen Shot 2018-01-23 at 12.33.10 PM.png

Now, I was suspicious of this book right from the title, but the author is at McMaster University and he has published some well regarded research into HIT, so I thought I would give it a chance.  The book is based on a really good paper from 2012.

Physiological adaptations to low-volume, high-intensity interval training in health and disease

The thing that I am struggling to comprehend is that this research is showing a measurable effect on endurance.  My understanding before was that low intensity duration built endurance and HIT improved lactate tolerance, strength and power.  This seems to say that doing intervals above VO2Max power has a beneficial effect on endurance, which is just plain weird.

But, anyway, it seemed like good chance to give this nasty hard interval stuff a try.  So, I decided to do the same workout that they used in the 2012 study for the HIT group.

Screen Shot 2018-01-23 at 1.09.10 PM.png

The study was done with stationary bikes, but it seemed any mode would work: treadmill, elliptical, stationary bike or erg.  Today, I went to the fitness center and the elliptical was open so I jumped on that.   I just programmed a 30 minute manual session and started going at about a level 14.  After 4:25, I cranked the “level” up to 23-24 (out of 25) and pushed as hard as I could.  At this level, I could barely move the pedals at first and it was pretty tough to make it through 30 seconds at the intensity.  The HR increase was so sharp that the monitor seemed to lag a bit.  Next time I torture myself, I will try to use the OH1 and Polar H7 to compare.

Here’s the HR response.  The first one I only got the level up to 22 and I think it was a bit too easy.  The second one I got all the way to 25 and pushed so hard I nearly threw up.  I kind of settled on 24 after that and it was just manageable to get to the full 30 seconds (plus whatever extra I got by turning up the level early.

10-23

Since I am always pressed for time on the road, and I seem to be trading off workout time versus sleep time, I think that this kind of short interval work might be a good travel solution.   If I am reading the paper correctly, it may do a better job maintaining my endurance than the shorter LIT sessions I typically do on the road.  Anyway, it will be interesting to see what happens.  If I have time and an erg I will stick to the “real” training plan, but otherwise, I think I will tryout this HIIT style sessions on the road.

Tomorrow:  Another HIIT session before I fly down to LA for more meetings.

 

Late night in the fitness center

Wednesday:  No time to work out in the morning.  I was finally able to get to the gym very late Wednesday night, actually just into Thursday morning.

  • 20 minutes treadmill (15% grade, 3.3 mph)
  • 20 minutes elliptical (level 17, hill profile)
  • 20 minutes stationary bike (level 16, random profile)

All were slightly harder than  the day before, my HR response was correspondingly a bit higher too.

10-12a

10-12b

Thursday: I finished around 1:15am, then made a couple of calls.  I got to be at about 2:30am and needed to get up at 4:30am.  I had a 7:25am departure from Munich to Lyon.  So, walk to the ostbanhof train station, catch the 5:24am train to the airport, arrive at around 6:00.  Plenty of time.

I slept a bit on the flight from Munich to Lyon, and a bit more in the 90 minute cab ride from Lyon to Grenoble.  Then I had an internal meeting, business lunch, two customer meetings, and a business dinner.  I got back  to my room around 10:15pm and immediately crashed.

Friday: My alarm was set for 5:30.  We were out on the road to Milan by 6:00.  We got to Milan around 10:30, and straight to a customer meeting at 11.  This wrapped up after 12.  Then a lunch with my colleagues, and straight to the airport.  My flight was at 3:50pm to London, and then 6:50 departure to Boston.  I landed around 8:30 local time, was home by 9:30 and in bed by 10:30.  I slept for nearly 11 hours.

Not the way I wanted to spend the last real prep week before the HOCR, but needs must.

Fitness Center Triathlon

Last night I flew from Boston to Stuttgart via Amsterdam, arriving at 9:15AM.  I got maybe 3 hours of fitful sleep on the plane.

I had a meeting from 11-12 and the lunch with the customer.  Then we drove back to Munich, well I rode and Martin drove.  I fell asleep in the car for about an hour of the trip.  Honestly, it was better sleep than what I got on the plane.

Back in Munich, I hung out at our office for an hour or so and caught up on emails.  Then I walked to my hotel, which has a small but serviceable fitness center.  I put on my workout clothes and headed down.

The plan was to do 60 to 80 minutes of low intensity aerobic work.  And that’s what I did.

  • 20′ treadmill death march: 15% grade, 3.2 mph
  • 30′ elliptical trainer, random profile avg level 16/25
  • 30′ stationary bike, hill profile, avg level 15
  • HR limit: 150

I was happy with the nice low HR, and especially that my HR was dropping fast with lower loads.  Not exactly what I want to be doing 12 days before the HOCR, but you do what you need to do.

Tomorrow:  Morning workout, then meetings all day.  Probably something a bit more challenging and shorter than this.   Maybe treadmill intervals.

Forced back indoors

Up at 5:15.  Felt pretty tired.  Ramping back up to normal training volumes is a bit of a shock to my system, I guess.

Downstairs and straight into the core workout.  I still hate it, but doing the 10 jumping jacks between each set of each exercise breaks it up and makes it a bit more tolerable.  It takes about 12 minutes, and I just start to break a sweat by the end.

Then I drove to the river.  On the way, there was a bit more drizzle than yesterday, but it seemed OK.  When I got there, I grabbed my broom to sweep the goose poop off the dock.  While I walked to the dock, I noticed 2 things.  First, it was raining harder.  It was still very fine mist, but at a higher volume.  Kinda like a shower in a cheap motel.  And the wind was pretty strong, around 10mph with gusts to 20.  There is a tropical storm about 150 miles offshore and the wind field is overspreading eastern Massachusetts.

Anyway, just the walk to the dock was enough to convince me slogging into a headwind with a soaking rain would not provide a magically rewarding fitness experience.  So I walked back to the car, drove to work and headed to the fitness center.

The Plan:

  • 15′ warmup – treadmill death march (15% grade, 3mph)
  • 3 x 15′ static erg
    • 20 spm
    • 2:08
    • HR limit: 155 (hopefully lower)
    • Work on knees together

Screen Shot 2017-09-20 at 10.28.16 AM

8-20a

 

Workout Summary - media/20170920-1231170o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11018|51:00.0|02:18.9|160.6|19.5|143.5|154.0|11.1
W-|10548|45:00.0|02:08.0|166.5|19.6|144.3|154.0|12.0
R-|00473|06:00.0|06:20.5|057.3|17.9|125.7|154.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03518|15:00.0|02:07.9|166.0|19.2|139.3|147.0|12.2
01|03517|15:00.0|02:08.0|166.4|19.7|144.8|152.0|11.9
02|03514|15:00.0|02:08.1|167.1|19.8|148.8|154.0|11.8

So far, my back is holding up well.  I still feel a bit of pain first thing in the morning and I get some warning twinges if I take a bad stroke, but it is tolerating the increased volume without any more pain or stiffness.

It’s time to take stock of where I am and what to do now.  The first and most pressing decision is what to do about the HOCR, which is on the morning October 21st.  32 days from now.   Seeing where I am now, versus where I was last time I rowed the HOCR, I would certainly do a lot worse.  Back then, my 2.0 mmol power was around 185W on the erg.  Right now, I would bet that it’s around 165W.  So, my guess is that I would be about 5 sec/500 slower than last time.  So, tack another 50 seconds on my finish time.  So, I’d go from a 22:15 to a 23:15, dropping from 25th place to 37th place (out of 58).

I wouldn’t be delighted with that, but its better than DFL.  I sure love rowing in this race.  I think I want to do it, even though I would not be at my best.  The question is: What is the best way to prepare for it?  I’m obviously not going to improve my aerobic fitness much over 32 days.  I will get some of that fitness back quickly just by regaining some blood volume.  But the main focus has to be on head race pace rowing.  Actually the main focus has to be on injury prevention.  After that I can focus on head race prep.

So, the mini plan is.

2 UT2 sessions per week 60 to 80 minutes of work per session.  Interval based.  No longer than 15 minutes continuous on the erg with stretching

1 UT1 session per week 60 minutes of work hopefully on the water

1 head race simulation per week.  Starting at r24 and moving up in rate.

1 long interval session per week.  basically 4×2000 type stuff with nice long rests

1 short interval/short rest per week.  concentrate on technique at r26 and r28

Daily core exercises (ugh)

In all sessions work on keeping knees together, limiting layback, and keeping my spine straight.

Tomorrow:  Hopefully back on the water.  Long intervals.  4 x 2k.  Should be a disaster.