At the Residence Inn in Munich.  Fitness Center contains 2 treadmills, 1 crosstrainer, 1 recumbent stationary bike, a rack of dumbells and a universal cable weight machine.

Very hot in the room, maybe 26 or 27C.

I elected to do.

1. 30′ incline walk on treadmill.  Max incline (15%), Started at 3.0mph for 5min, then increased to 3.5.  Objective was to slowly bring HR to 65% to 70% of HRR and stay there.
2. 30′ stationary bike.  Lazy man’s intervals.  Target was average HR in the same 65% to 70% range.  Ended up a little bit lower than that because the level adjustment on the machine was not cooperating.

HR sensor linked fine to the equipment via ANT+, but the BT function seems to not be working.  The battery cover on it is also pretty much shot, so I bought a Wahoo Tickr on Amazon yesterday.  Hopefully it will be waiting for me at home.

My HR during the incline walk rose slowly and finally hit 65% HRR about 15 minutes into it.  With about 5 minutes left, it was right up at 70% HRR (144) and briefly went above that for the last couple of minutes.

On the bike, my HR was up in the right range when I was in the intervals and coasted down into the mid 120s during the easy parts.  It was still sweaty work in the hot gym, but I wish I could have adjusted the level.

Tomorrow:  Probably the same thing.

In the fitness center at the Fairmont Newport Beach.

30 minutes, incline treadmill.  15% incline, Started at 3.5mph, slowed down slightly to keep HR under 145 (UT2) about halg]fway through.

30 minutes, stationary bike.  Set effort level to keep me in UT2.

Nothing fancy, nothing taxing.  Just trying to maintain aerobic fitness.

Now I am on a plane heading back to Boston.  I’m arriving around 3:30.

Saturday: Hard 5K on Lake Quinsigamond

Plan:

1. 30′ jog at 1.5% grade at 6.0 mph
2. 30′ incline walk at 15% grade and 2.7 mph

As it turned out, I mis programmed the treadmill for the incline walk so I got an 8′ walk instead of 30, so I tacked another 30′ on after that.

I adjusted speed to keep my HR around 145-150.

Now, I head to the airport and eventually home.  I’m looking forward to being home, but not the journey.

A little cooler in the fitness center, but still very moist.  I started out thinking I would do another 2 hours, but I got bored and stopped after 90 minutes.

Plan:

1. 30′ Incline Treadmill (15% grade was the max setting, and around 5.5km/h fast walking pace)
2. 30′ Elliptical (two hill profile)
3. 30′ recumbent stationary bike (easy interval profile)

Today is my last day in Taiwan.  I take a cab to the airport at 7:30.  I think I will try to do another 90 minutes before I check out.  This week won’t have helped my rowing at all, but I hope it will help a bit with my endurance.

The trip home will take about 24 hours or so, arriving Friday night.  I hope to do a long row on the HOCR course on Saturday.

After Saturday’s disaster, I got on a plane Sunday morning and arrived at my hotel in Hsinchu 27 hours after I left my house in Massachusetts.  I managed to get some sleep on the flight across the pacific, but I felt a bit worn down.

I took an Ambien and got a good solid 6 hours of sleep, and woke up a minute before my alarm this morning.  I put on my workout clothes and headed down to the fitness center.  It was warm and very humid.  I was in for a sweat fest

Plan:

1. 30′ bike
2. 30′ treadmill
3. 30′ elliptical

On the bike I setup for a “two hill” profile.  That was hard at the end and boring in the middle, but it elicited the desired HR response.  I moved over to an elliptical and tried in vain to get it set up.  The touch screen was very reluctant to acknowledge my touches.  I finally gave up on that and went over to the recumbent bikes and started up there.  Then I saw a treadmill open up over my shoulder and I lunged for it.  The treadmill had the same touch screen issues, but I was finally able to get it to a 1% grade and 5 mph for a gentle 30′ jog.  No issues there.

After that I went over and selected a different elliptical which also had a wonky touch screen, but I was finally able to get it set to the right level and time and set off on a 30 minute tour around the world.  This was basically a few minute long intervals with a few smaller “hills” and some flats.  Easy peasy and darn boring.

But the intent was to work on aerobic base, and this did the trick.  I ended up sweating so much that my shoes were making that squish-sqish noise while I did my ellipitcal thing.  When I got back to my room, I noticed that I had lines of suds trailing down my legs where the sweat had gotten stirred in with some residual laundry detergent.  Did I mention it was humid?

Tomorrow:  I think I will do a 2 x 60′  (bike and elliptical).  More aerobic base work.