Christmas Vacation – Daily Rowing

I like this routine.  Sleeping, relaxing, cooking, rowing.

Thursday – 12/27 – 10 x 2′ / 2′ Dynamic

A little bit of a variation on the 8×500.  On the dynamic, so aiming for about 4 or 5 sec per 500 slower than on a static erg.  First rep was a warmup.  Then I targeted 1:50 for the rest, and a faster last.  I hate this infernal machine.

 

The rowsandall summary was a bit stingy with the splits.  I seem to lose a few meters on each interval.

        Workout Summary - media/20181227-1850340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11203|48:07.0|02:08.9|179.2|24.7|150.0|177.0|09.4
W-|05447|20:00.0|01:50.1|265.8|27.4|153.9|177.0|10.0
R-|05765|26:07.0|02:16.0|116.5|22.8|146.7|177.0|14.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00544|02:00.0|01:50.3|262.6|26.0|142.6|152.0|10.5
02|00542|02:00.0|01:50.6|261.3|26.1|148.8|161.0|10.4
03|00544|02:00.0|01:50.3|262.2|27.4|151.2|162.0|09.9
04|00544|02:00.0|01:50.3|261.3|26.8|153.4|167.0|10.2
05|00545|02:00.0|01:50.0|263.4|27.4|155.0|167.0|10.0
06|00545|02:00.0|01:50.1|264.0|27.8|155.6|170.0|09.8
07|00531|02:00.0|01:53.1|261.2|26.9|155.7|170.0|09.9
08|00544|02:00.0|01:50.3|262.4|27.4|157.3|171.0|09.9
09|00540|02:00.0|01:51.1|259.6|27.1|157.7|171.0|10.0
10|00568|02:00.0|01:45.6|299.7|31.2|161.6|177.0|09.1

Good workout.

Friday – 12/28 – Terrible Half marathon (dynamic)

Started fine, but I fell apart after about an hour.  My ass hurt a lot.  I slowed down as necessary to stay under a 155 cap.  I had to switch laundry around the 30 minute mark.  That’s the stoppage in the plot.

        Workout Summary - media/20181229-0025330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21092|91:45.0|02:10.5|163.8|20.2|146.0|161.0|11.4
W-|21054|90:25.0|02:08.8|163.7|20.2|146.5|161.0|11.5
R-|00043|01:20.0|15:24.1|166.6|20.5|113.3|161.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02372|10:00.0|02:06.5|172.3|19.8|123.7|135.0|12.0
01|02359|10:00.0|02:07.2|170.1|20.0|136.5|141.0|11.8
02|02357|10:00.0|02:07.3|169.7|20.3|142.8|146.0|11.6
03|02360|10:00.0|02:07.1|170.2|20.2|142.2|148.0|11.7
04|02346|10:00.0|02:07.9|167.3|20.3|150.4|154.0|11.5
05|02328|10:00.0|02:08.9|163.6|20.4|153.8|156.0|11.4
06|02297|10:00.0|02:10.6|157.2|20.6|155.1|156.0|11.2
07|02262|10:00.0|02:12.6|150.1|20.0|155.7|157.0|11.3
08|02277|10:00.0|02:11.8|153.1|20.5|157.6|161.0|11.1
09|00097|00:25.2|02:10.2|161.8|20.2|158.0|159.0|11.4

I’m gonna have to explore other seat pad options.  My left sitz bone is bothering me a lot!

Saturday – 12/29 – 5 x 1500 / 4′ Dynamic

I went through most of the day intent on taking a rest day, but around 10pm, I got bored and decided to workout.  I think it was a good idea because I’ll probably want to take a rest day on New Years Day.

I haven’t done much long interval work, and I don’t like doing it on the dynamic, but the 1500s are by far the least onerous session.  I gave myself a softish target and got to work.

I didn’t bother with a warmup, I just dove into the first interval.  I think the target was about right.  I was very uncomfortable in the last 500 of each rep but I never had the urge to give up rowing and take up knitting.

The rowsandall splits are again a bit stingy.  One day, I’ll have to invent a good interpolation routine to make them correlate better with the PM.

        Workout Summary - media/20181230-0400340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10987|48:31.0|02:12.5|175.9|23.6|153.2|180.0|09.6
W-|07500|28:28.0|01:53.9|237.1|26.2|160.2|179.0|10.1
R-|03490|20:03.0|02:52.4|089.1|19.9|143.3|179.0|07.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01500|05:40.8|01:53.6|236.2|25.2|144.3|160.0|10.5
01|01500|05:43.7|01:54.6|234.7|25.2|157.6|168.0|10.4
02|01500|05:42.7|01:54.2|235.1|25.7|164.3|174.0|10.2
03|01500|05:41.2|01:53.7|238.8|27.2|167.2|177.0|09.7
04|01500|05:39.8|01:53.3|240.7|27.6|167.8|179.0|09.6

I was interested in seeing how I needed to increase my rate, and decrease the DPS as I got tired.  I plotted out the WPS and the Average Drive Force to see what they looked like.  There is about a 10% decline in WPS over the workout.  The question in my mind is whether I should be aiming at that lower WPS the whole workout or is a higher WPS more efficient?

bokeh_plot (65).png

Tomorrow:  3 x 20′ on slides (I hope).  We are off to the cape for our New Year’s Eve party,

 

12/24 – 12/26 – More online racing.

Monday – 12/24 : 10K online race

One of the contributors to rowsandall organized a Christmas 10k.  I was a little bummed out because my only option for rowing it was the dynamic, and I knew that I would be a fair amount slower on the dynamic than on the static erg. But, I like the idea of doing the same session as other folks, and I don’t even mind getting beaten (especially when I have an excuse!)

So, I set the conservative target of “faster than 2:00”.  I did a 2K warmup to get loose.  Starting again with a pick drill.

Then the 10K.  I had haunting memories of the 30r22, so I was in no mood to push it too hard.  Even with that, I couldn’t have gone a lot faster.  My heart rate was up near 180 at the end.

        Workout Summary - media/20181225-0821580o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:21.0|01:58.1|212.4|25.4|165.2|179.0|10.0
W-|10000|39:21.0|01:58.1|212.4|25.4|165.2|179.0|10.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:53.4|01:56.7|218.0|24.8|137.7|156.0|10.4
01|01000|03:55.3|01:57.7|214.5|24.6|158.4|160.0|10.4
02|01000|03:56.2|01:58.1|212.5|24.8|161.7|164.0|10.2
03|01000|03:57.3|01:58.6|209.6|24.9|163.1|165.0|10.2
04|01000|03:57.2|01:58.6|209.7|25.1|166.3|167.0|10.1
05|01000|03:56.9|01:58.5|210.4|25.1|168.0|170.0|10.1
06|01000|03:56.5|01:58.3|211.5|25.7|171.3|172.0|09.9
07|01000|03:58.5|01:59.3|206.5|25.4|172.5|175.0|09.9
08|01000|03:57.0|01:58.5|210.3|26.2|174.9|176.0|09.7
09|01000|03:53.1|01:56.5|221.3|26.9|177.3|179.0|09.6

That was good enough to earn me a last place!

bokeh_plot (62)

But in terms of misery, it looks like I was in second place!

bokeh_plot (63)

Tuesday – 25 December : 3 x 20′ / 2′ dynamic

Christmas day.  Just putting up some meters.  HR limited.

        Workout Summary - media/20181225-2221030o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15009|66:00.0|02:11.9|161.2|20.0|139.5|153.0|11.4
W-|14208|60:00.0|02:06.7|172.0|20.1|140.3|153.0|11.8
R-|00804|06:00.0|03:43.9|053.7|19.3|131.4|153.0|08.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04744|20:00.0|02:06.5|172.4|20.0|132.9|143.0|11.9
01|04727|20:00.0|02:06.9|171.3|20.1|141.5|147.0|11.8
02|04738|20:00.0|02:06.6|172.2|20.1|146.6|153.0|11.8

Wednesday – 26 December – 3 x 20’/2′ dynamic

I probably should have done a interval workout today, but I wasn’t in the mood.  So I just did another endurance session.

        Workout Summary - media/20181226-2155350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15013|66:00.0|02:11.9|164.0|20.4|139.0|150.0|11.2
W-|14265|60:00.0|02:06.2|174.0|20.2|140.2|150.0|11.8
R-|00750|06:00.0|03:59.8|063.9|22.7|126.8|150.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04780|20:00.0|02:05.5|176.6|20.2|132.9|143.0|11.8
01|04735|20:00.0|02:06.7|172.0|20.2|140.9|146.0|11.7
02|04750|20:00.0|02:06.3|173.4|20.1|146.9|150.0|11.8

Tomorrow:  Interval session  – 8 x 2’/2′

12/8 to 12/14 -Kinda normal

Saturday – 12/8: Easy HM on the Dynamic

My flight from Taiwan arrived in San Francisco in the early evening, and I headed straight to my next flight, a red eye to Boston, which left at about 9pm and arrived in Boston at 5am.  I slept about 5 hours on the flight from Taiwan to SFO and maybe another 3 on the flight to Boston.  I was tired when I got home around 6:30 and slept until 10.  I kind of zombied my way through the day, buying a Christmas tree, putting up decorations, and doing errands.  Eventually, I decided to do a nice slow and easy half marathon.

       Workout Summary - media/20181208-2315360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.6
W-|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.7
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-
00|02000|08:26.0|02:06.5|171.9|20.4|123.0|133.0|11.6
01|02000|08:27.3|02:06.8|171.6|21.4|135.9|139.0|11.0
02|02000|08:27.2|02:06.8|171.8|22.1|140.6|144.0|10.7
03|02000|08:28.8|02:07.2|170.0|22.4|142.9|145.0|10.5
04|02000|08:28.9|02:07.2|170.0|22.3|144.8|148.0|10.6
05|02000|08:29.9|02:07.5|168.9|22.5|148.4|150.0|10.4
06|02000|08:31.6|02:07.9|167.3|22.1|151.0|155.0|10.6
07|02000|08:30.2|02:07.5|168.6|22.5|152.6|155.0|10.5
08|02000|08:32.1|02:08.0|166.8|22.6|155.1|158.0|10.4
09|02000|08:34.6|02:08.7|164.5|22.6|155.8|160.0|10.3
10|01097|04:42.5|02:08.7|164.3|22.5|157.4|160.0|10.4

Sunday – 12/9 : Hard 30′

I had trouble getting up in the morning and I was still kind of out of it.  The plan called for a hard distance session, and I wasn’t really in the mood and I hate doing hard pieces on the dynamic.  But I guess that’s one good thing about having a training plan, it will remind you to do things that you don’t really want to.  So, I did it.

It didn’t go so well, but I didn’t bail and made it to the end.

        Workout Summary - media/20181209-2340350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07669|30:00.0|01:57.4|216.3|25.8|164.0|180.0|09.9
W-|07671|30:00.0|01:57.3|216.3|25.8|164.0|180.0|09.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01306|05:00.0|01:54.9|228.5|25.2|138.3|159.0|10.4
01|01287|05:00.0|01:56.5|220.8|25.4|162.4|165.0|10.1
02|01264|05:00.0|01:58.7|209.4|25.2|165.0|168.0|10.0
03|01267|05:00.0|01:58.4|210.9|25.6|169.6|171.0|09.9
04|01261|05:00.0|01:58.9|208.2|26.4|172.2|174.0|09.5
05|01285|05:00.0|01:56.7|220.2|27.1|176.2|180.0|09.5

Monday – 12/10 : Strength Training

Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 3×16
Front squats barx10, bar+70 3×6  (went up 20lbs)
One arm rows 50 2x3x10 (went up 5lbs)
One leg squats 2×20, 2x3x7 (ouch…lot of pressure on my knee)
Cable pull downs, narrow overhand grip 144 3×8 (working up the weight)
Deadlifts bar+90 1×10, bar+180 3×6 (That last one is 255lbs.  I think my 1RMax is probably around 300)
My back has been a bit tender since Monday…:-(
Tuesday – 12/11 : 60′ UT1
 I started off a bit too ambitiously, so this session was an example of me constantly slowing down to hold it under the HR cap.
It felt good to be back on the static erg!
        Workout Summary - media/20181211-1905340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14605|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7
W-|14608|60:00.0|02:03.2|187.0|19.2|151.4|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-
00|02487|10:00.0|02:00.6|198.2|19.5|133.4|146.0|12.8
01|02469|10:00.0|02:01.5|195.2|19.2|150.1|154.0|12.9
02|02448|10:00.0|02:02.5|190.2|19.2|154.6|156.0|12.7
03|02429|10:00.0|02:03.5|185.9|19.0|156.1|157.0|12.8
04|02398|10:00.0|02:05.1|178.6|19.1|156.8|157.0|12.5
05|02376|10:00.0|02:06.2|174.0|19.0|157.2|160.0|12.5
Wednesday – 12/12 : No Training
I had every intention of training this morning, but I was just a bit slow getting to work, and then the emergencies started up before 8am, so I couldn’t squeeze in a session.
Thursday – 12/13 : Strength Session
I had originally planned to take Thursday as a rest day because my company had a big all day meeting in downtown Boston.  But since I had missed Wed, I got up early, drove up to North Reading, did my workout, and then drove into Boston.  I felt virtuous and smug all day!
It was a little shorter than Monday’s session and wanted to avoid anything that would be really tough on my back.
Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 2×16, 1 x 20  (getting a bit easier…)
Front squats: bar+70 3×7
One arm rows 50 2x3x12  (The last two reps were really tough!)
One leg squats 2×20, 2x3x10 (A bit easier, I’m getting my balance better)
Cable pull downs, narrow overhand grip 144 3×10
Friday – 12/14 : 2 x 30′ / 2′
More endurance work.  Trying to keep my HR at a reasonable level.
       Workout Summary - media/20181214-1345330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15223|64:00.0|02:06.1|179.0|19.6|139.9|154.0|12.1
W-|14606|60:00.0|02:03.2|186.8|19.9|140.5|154.0|12.3
R-|00619|04:00.0|03:13.9|062.7|16.2|131.7|154.0|10.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07310|30:00.0|02:03.1|187.2|19.8|134.2|145.0|12.3
01|07296|30:00.0|02:03.4|186.4|19.9|146.7|154.0|12.2
That brings up up to date.  I’m down on the cape for the weekend.  That means sessions on slides!
Saturday:  Hard Distance…I think a reasonably brisk 10K
Sunday:  I owe the plan some hard intervals.  I might do a waterfall.
This meso cycle, I am aiming at a reduced training load and working on strength, so I am expecting that my fitness will trail off.  It is but not terribly.  The biggest impact has come from missing training days due to travel.
Screen Shot 2018-12-14 at 8.25.15 PM

Saturday: 10K hard on the dynamic

The plan calls for a hard distance piece on Saturday, so thats what I did.  Even though I wasn’t relishing the idea of doing it on the dynamic, I figured if I just aimed at 2:00 splits, I’d be fine.

It was hard!

        Workout Summary - media/20181103-2120340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:36.0|01:58.8|208.2|25.4|166.0|181.0|09.9
W-|10000|39:36.0|01:58.8|208.2|25.4|166.0|181.0|10.0
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-
00|01000|03:55.4|01:57.7|211.3|24.6|135.8|153.0|10.4
01|01000|03:57.9|01:58.9|208.3|24.8|155.9|159.0|10.2
02|01000|03:57.5|01:58.7|209.0|24.8|161.5|164.0|10.2
03|01000|03:57.9|01:59.0|208.0|24.8|164.8|166.0|10.2
04|01000|03:58.3|01:59.1|206.6|25.0|167.4|168.0|10.1
05|01000|03:58.5|01:59.3|206.4|25.1|169.9|172.0|10.0
06|01000|03:58.4|01:59.2|206.4|25.2|172.9|175.0|10.0
07|01000|03:59.0|01:59.5|205.0|25.8|174.6|175.0|09.7
08|01000|03:59.7|01:59.8|203.3|25.6|177.1|179.0|09.8
09|01000|03:54.0|01:57.0|218.5|28.2|179.6|181.0|09.1

Well, a bit better than the last one.

Here is a comparison of 4 10ks on the dynamic.  I’ve dialed in my best pace and was able to hold it at slightly higher heart rates today.

Tomorrow: rowing on Quinsig.  Free form Sunday….

 

Sunday: 3 x 20′ dynamic

Nothing to special.  Just trying to keep things going along.  Rowed with a HR cap of 155.

          Workout Summary - media/20181014-2235320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14375|63:00.0|02:11.5|159.7|20.1|142.8|155.0|11.4
W-|14034|60:00.0|02:08.3|165.9|20.0|142.8|155.0|11.7
R-|00343|03:00.0|04:22.0|036.4|20.9|142.3|155.0|07.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04705|20:00.0|02:07.5|168.4|20.1|131.5|145.0|11.7
01|04666|20:00.0|02:08.6|164.5|20.0|146.1|151.0|11.7
02|04663|20:00.0|02:08.7|164.6|20.0|151.0|155.0|11.6

And we’re back to a regular progamming

Let’s see, where were we.  Friday morning, I went for a run on sore legs.  The rest of the day, I was mocked mercilessly by my coworkers because I was hobbling around like a very old man.

Around 3pm I left for the airport.  I was supposed to hop on a 5:40 flight to Toronto, and then connect to Boston, getting me home by around 8pm eastern time on Friday night.  Things did not work out that way.  We left the gate about an hour late, and then once we got out to the runway, the pilot came on and announced that there was a maintenance problem and we were heading back to the gate.  They unloaded us and gave us dinner vouchers, and gave us no clue about when we would leave.

I started working the phones.  Given that I had already missed my connection and I had no idea when I would take off, I decided that I should start working on options.  I found a flight that would leave at 10:50 to LAX and allow me to connect to the red eye to Boston, getting in around 8am.  This seemed like a better option that getting stuck overnight in Tokyo or Toronto, so I reserved a seat and waited to hear what happened with my flight.

Around 8:30, they came on the PA and announced that the new boarding time for my flight was 10:30pm.  Since that was so far away, I figured there had to be some uncertainty in it and I decided to go for the LA option.  I got on board (last row in coach!), and settled in for a long and bumpy flight.  My original flight ended up taking off at 12:44am.  It arrived at 11:01 pm on Friday night.  The next flight to Boston left at 2pm the next day, so I guess I made the right call.  It was still 30 hours of travel and I felt totally destroyed when by the time I got home.

Sorry for the long story.  Anyway, I didn’t feel like working out of Saturday.

Sunday – Sept 23:  10K Threshold on the dreaded Dynamic

Gotta back to it.  First, a 2k warmup.  Held 2:00-ish pace for 1000m, then paddled 500, then another 500 around 2:00.

I had failed last week with a target pace of 2:00.  I had actually started a bit faster, at 1:58 and I decided that I could again try for 2:00, but be a bit more careful about staying on target.  It was also a lot cooler.  The piece went much better.  I got a bit desperate with 2k to get and rated up a couple of pips which got me through the worst of it.

          Workout Summary - media/20180923-2055320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:48.0|01:59.4|205.3|25.3|164.5|180.0|09.9
W-|10000|39:48.0|01:59.4|205.3|25.3|164.5|180.0|09.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:57.2|01:58.6|206.8|24.8|139.7|153.0|10.2
01|01000|03:59.2|01:59.6|204.6|25.0|155.4|158.0|10.0
02|01000|03:59.1|01:59.5|205.2|25.1|159.1|161.0|10.0
03|01000|03:59.3|01:59.7|204.1|25.1|162.5|163.0|10.0
04|01000|03:59.6|01:59.8|203.5|25.1|164.7|166.0|10.0
05|01000|03:59.8|01:59.9|203.1|25.1|167.1|169.0|10.0
06|01000|03:59.3|01:59.7|204.3|25.1|171.1|174.0|10.0
07|01000|04:00.3|02:00.2|201.8|25.2|172.6|174.0|09.9
08|01000|04:00.2|02:00.1|201.6|26.3|174.6|176.0|09.5
09|01000|03:54.5|01:57.3|218.1|26.4|177.8|180.0|09.7

So, mission accomplished.  I will have to try this on a static erg soon to see what the pace difference is to the dynamic.  I think it’s nearly 5 splits.

Monday – Sept 24: Drills on the fives

Back on the water after 9 days.  Felt wobbly and awkward at first.  And it was windy and choppy (Wind 10-15mph NE).  Not ideal for drills, but really useful nonetheless.

Looks like the batteries on my oarlock died about 50 minutes into the session.  The paces were pretty slow with a head wind going downstream and abnormally high flow going upstream.

By the end of the session, I felt much better.  I was tapping down well and getting myself over the oars

Tomorrow:  4 x 2000 / 5′ (target pace: 2:16)

 

 

Just deal with it

So, last report was back on Sept 11th when I had a lovely row at Crossfit Del Mar in San Diego.

Wed, Sept 12 – No training:

Early start to fly up to San Jose.  Meetings all day, business dinner.  No time to train

Thursday, Sept 13 – No Training:

Up early to catch my flight home

Friday, Sept 14 – 20 x 2′ OTW 1x:

In Newton, in my fluid.  Very light tailwind going down river.  I was able to fit in 5 intervals over the rowable part of the river (just barely).

I pushed the first set a bit too hard and struggled the rest of the workout, but it was pretty good fun.

          Workout Summary - media/20180914-1500310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14103|84:15.0|02:59.2|109.8|23.3|150.0|177.0|07.2
W-|08686|38:53.0|02:14.3|170.0|26.2|160.4|176.0|08.5
R-|05437|45:23.0|04:10.5|058.2|20.7|141.0|176.0|06.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00107|00:30.2|02:21.1|135.4|19.9|127.1|131.0|10.7 - wu
02|00473|02:02.4|02:09.3|166.1|24.9|140.3|159.0|09.3
03|00492|02:07.3|02:09.4|181.4|25.4|155.7|165.0|09.1
04|00467|02:00.0|02:08.5|159.3|27.0|161.9|169.0|08.6
05|00471|02:02.2|02:09.8|178.8|25.5|162.2|170.0|09.1
06|00242|01:00.4|02:04.9|208.0|28.8|157.0|166.0|08.3 - cut short
07|00447|01:59.2|02:13.3|178.8|26.6|154.5|170.0|08.5
08|00434|02:00.7|02:19.0|162.1|26.3|165.1|171.0|08.2
09|00434|01:58.5|02:16.4|196.6|26.8|166.9|175.0|08.2
10|00435|01:57.9|02:15.5|171.2|27.5|168.6|176.0|08.1
11|00413|01:52.7|02:16.3|177.8|27.1|168.5|174.0|08.1
12|00426|01:54.4|02:14.3|152.3|26.1|152.0|168.0|08.5
13|00449|02:00.0|02:13.6|170.1|26.0|162.6|170.0|08.6
14|00446|02:00.6|02:15.2|137.0|26.9|164.9|171.0|08.2
15|00440|01:58.6|02:14.9|169.5|26.3|165.1|173.0|08.5
16|00416|01:51.3|02:13.7|173.9|25.8|164.5|172.0|08.7
17|00424|01:56.8|02:17.9|156.8|25.6|151.2|167.0|08.5
18|00438|01:59.1|02:16.0|159.4|26.1|162.6|171.0|08.4
19|00406|01:54.0|02:20.3|184.9|25.7|162.7|171.0|08.3
20|00412|01:53.9|02:18.2|157.9|25.8|164.6|172.0|08.4
21|00414|01:52.9|02:16.4|187.0|27.1|165.7|174.0|08.1

Saturday, Sept 15: Failed 10K Dynamic:

I was a it worried about back to back hard workouts, but since I was flying out Sunday morning to Asia, I felt like I had no other option.  I was also stuck with doing it on the dynamic erg.  But, I figured if I just picked an easy target, I’d be OK.  I was wrong.

I started with a 2k warmup.  I included some arms and body only and some legs only to see what they felt like on the dynamic.  They felt vaguely boat like.

Then into the main event.  I made it to 6K and when the going got tough, I gave up.  I think it was lack of motivation, but I felt pretty lousy at the time.  When I hit 6K, I knew that I had another 16 minutes to go and I didn’t feel like I would be able to deal with the discomfort for that much longer.  I tried to get back on track, gave up again, then paddled along at a slower pace until there was 1k to go and then I pulled it back to target.  It was ugly.

-|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:38.0|02:01.9|193.5|25.5|165.2|184.0|09.7
W-|10000|40:38.0|02:01.9|193.5|25.5|165.2|184.0|09.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|184.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:55.6|01:57.8|210.4|24.6|140.0|153.0|10.3
01|01000|03:58.3|01:59.1|206.8|25.1|156.9|159.0|10.0
02|01000|03:59.0|01:59.5|205.3|25.2|161.0|162.0|10.0
03|01000|03:59.8|01:59.9|203.2|25.2|164.6|166.0|09.9
04|01000|04:01.1|02:00.6|199.7|25.7|167.8|170.0|09.7
05|01000|04:03.1|02:01.6|194.7|26.0|170.8|172.0|09.5
06|01000|04:14.5|02:07.2|171.5|25.3|167.9|171.0|09.3 - hd
07|01000|04:17.3|02:08.7|165.5|24.2|167.6|172.0|09.6 - hd
08|01000|04:11.6|02:05.8|175.5|24.4|174.5|176.0|09.8 - paddle
09|01000|03:58.5|01:59.2|207.3|29.2|179.7|184.0|08.6 - rate up

That left me pretty much destroyed.

Sunday, September 16: No Training

Monday, September 17: No Training

I took off at 10:30AM to fly to Cebu in the Philippines.  The route was BOS–>YYZ–>ICN–>CEB.  Total travel time door to door was 26 hours.  I got to my hotel at 12:15am Tuesday morning local time.  So effectively, Monday just didn’t exist.  I managed to get about 2 hours of sleep on the long leg to ICN, and another 5 hours on the flight to CEB.

Tuesday, September 18th: ~50′ in the fitness center.

I managed to get another 3 hours of sleep at my hotel (after a couple of conference calls) and then got up at 5:30.  I was at the fitness center when it opened at 6 am.  I felt a bit ragged from the travel, so I didn’t want to do anything too ambitious.

I started with 20 minutes inclined march on the treadmill.  The time crawled by painfully slowly.  Then I bopped over to the elliptical.  I intended to program a 20 minute workout, but somehow ended up with 28 minutes.  That actually turned out to be a good thing because it gave me enough time to call home, shower and grab a quick bite to eat before I headed to our facility.

9-18

The place I’m staying is very nice.  Cebu is quite the vacation destination for Koreans these days.

2018-09-19 06.37.22

Wednesday, September 19:  It’s a mystery!

I flew out of Cebu at 9 this morning and now I am sitting in the airport in Osaka.  I get to Haneda around 7pm tonight and I might try to work out when I get to my hotel, or I might blow that off and get a beer.

 

 

A solid week of training (It’s a Miracle!)

My last post updated things to Tuesday, 4 September.  Since then, things have been going great!  I knew I had some travel coming up this week, so I skipped rest days and just alternated hard and easy sessions.  Here’s an overview.

Screen Shot 2018-09-10 at 2.43.14 PM

You can see that I slid some sessions around.  I was scheduled for my 5 x 1500 on Monday 9/3, but I couldn’t get on the water.  Instead I did an easy steady state session on the dynamic, and moved the hard sessions out by a day.  I am also taking liberties with the easy sessions.  My coach suggested that I use these sessions to continue to work on drills and also to include some speed work because it has value in head races for overtaking and at the finish.  It also pushes me to work technique at high rates, which is a good thing.

I’ll have a bit more to say about training progress overall, but first, the sessions.

Wednesday, 5 Sept: 75′ of drills on the 5s.

Another great morning to row.  This session is all about technique.  It’s 4 minutes of steady state and then a minute of drills.  The drills were

  • half slide
  • delayed feather
  • pause at body over
  • open hands on recovery

As you can see it was a low intensity session.

Thursday: 6 Sept: 12 x 3’/1′

With the nice easy workout on Tuesday, I should have been well rested and ready for action on Wednesday.  These short interval / short rest sessions are supposed to give me a chance to get lots of minutes in at close to head race intensity, but include enough rest so that fatigue does not become a big factor until deep into the workout.

That’s not how it worked out in this session.  I decided that I would take a little extra time at the ends of the river, so it was really broken up into sets of 3 reps.  I managed through the first three, but when I turned and confronted the head wind, I overcooked the fourth rep.  I started the fifth, as I was approaching the s-turn, and I felt kind funny, a little woozy maybe.  Anyway, I pulled the plug and paddled through the turn.  I lined up and did the 6th interval per plan, but it was a nasty experience.  Notice that my HR is not extremely high, but my RPE was through the roof.  I was gasping for breath and shaking.

I took a good long rest and a drink, then I turned around to do another set, now with a tail wind.  I was a bit more conservative on pace for these and made it through the set of three.  Another turn and another longer than proper rest and I steeled myself for the up wind set.  I pounded out 2 reps, which took me up to the turn.  I decided to paddle through the turn and take a longer rest.  Then I did the 12th rep and finished strong.

The plan called for another set of three, but I was completely toasted.  In really hard workouts, my right glute will start to hurt at the end of a session and it was really bad this time.  I took my feet out of the shoes and gingerly paddled home.  I stopped and stretched every couple minutes because I just couldn’t get comfortable in the seat.

Stunningly, no red in the plot.

          Workout Summary - media/20180906-1215320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12579|79:38.0|03:09.9|092.8|21.6|144.0|178.0|07.3
W-|07379|33:52.0|02:17.7|150.5|24.7|159.6|178.0|08.8
R-|05211|45:47.0|04:23.6|050.1|19.4|132.4|178.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00694|03:03.9|02:12.5|151.4|24.2|145.9|160.0|09.4 - dwn
02|00676|03:02.1|02:14.6|148.9|25.4|155.6|166.0|08.8 - dwn
03|00691|03:03.2|02:12.5|159.0|23.9|161.5|172.0|09.5 - dwn
04|00637|02:57.3|02:19.3|156.0|25.7|159.5|171.0|08.4 - up
05|00252|01:10.6|02:20.4|157.8|24.6|157.9|163.0|08.7 - up (fail)
06|00630|02:57.0|02:20.5|146.3|23.6|160.1|173.0|09.0 - up
07|00681|03:03.4|02:14.7|150.1|25.2|154.6|168.0|08.8 - dwn
08|00663|03:02.2|02:17.4|134.6|24.7|164.9|174.0|08.9 - dwn
09|00641|02:54.3|02:15.9|149.3|24.4|168.1|177.0|09.1 - dwn
10|00597|02:52.4|02:24.4|146.8|25.1|158.7|171.0|08.3 - up
11|00586|02:47.6|02:23.0|155.2|25.1|167.1|178.0|08.4 - up
12|00631|02:58.1|02:21.1|155.8|24.9|160.7|175.0|08.5 - up

Friday, 7 Sept: 70′ steady state with bumps

In this session, I wanted to keep the overall intensity low to moderate, but I wanted to do 20 stroke bursts at as high of a stroke as I could while maintaining reasonably clean stroke work.

As I went along, I found it easier to get the rate up into the mid thirties.  In one rep, I was really feeling it.  I was finishing so clean that I was keeping my blades off the water on the very brief recoveries.  I could feel the boat settle in the drive and pop in the recovery.  I loved it!  It’s fun to go fast.

         Workout Summary - media/20180907-1225290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13765|75:57.0|02:45.5|109.3|20.2|141.9|170.0|09.0
W-|01801|07:23.0|02:03.2|212.8|32.5|153.8|166.0|07.5
R-|11973|68:34.0|02:51.8|098.2|18.9|140.6|166.0|08.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00149|00:37.4|02:05.8|206.9|28.8|146.9|155.0|08.3
02|00156|00:41.3|02:12.2|203.3|28.9|150.7|158.0|07.8
03|00156|00:38.4|02:03.4|228.1|31.2|156.9|164.0|07.8
04|00167|00:40.7|02:02.1|205.3|30.8|150.8|157.0|08.0
05|00151|00:37.4|02:04.2|215.5|32.3|156.9|162.0|07.5
06|00137|00:33.5|02:02.5|242.6|34.3|154.6|162.0|07.1
07|00151|00:38.3|02:06.7|206.0|31.4|152.7|158.0|07.5
08|00136|00:33.4|02:03.0|185.8|34.1|156.5|163.0|07.1
09|00142|00:34.4|02:01.0|226.4|35.0|159.1|166.0|07.1
10|00136|00:31.4|01:55.4|237.2|36.3|148.5|158.0|07.2
11|00157|00:38.2|02:01.4|190.5|33.1|153.7|163.0|07.5
12|00165|00:39.6|02:00.1|212.7|34.8|158.1|166.0|07.2

Saturday:  Attempted 10K Threshold

Down on the Cape.  I was hoping to do my threshold session as a coastal row, but the weather was a bit windy, forcing me inside to do it on the erg (on slides).  The plan wanted a 40′ threshold piece, so I decided on a 10K.

I started with the a 2K warm up.

Then into the main event.  I thought I should be able to do it at a split of 1:58, so of course I set off at 1:57.  Turns out, 2:00 would have been a better choice.  I blew up just after 6K.

I took a few paddle strokes and then got going again at about a 2:02 pace. I sped up a bit towards the end, but it was a pretty ugly showing.

          Workout Summary - media/20180908-2250280o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:36.0|01:58.8|209.3|25.7|167.7|182.0|09.8
W-|10000|39:37.0|01:58.9|209.3|25.7|167.7|182.0|09.8
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|182.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:51.4|01:55.7|221.1|25.4|142.2|154.0|10.2
01|01000|03:53.6|01:56.8|219.8|25.7|160.0|162.0|10.0
02|01000|03:55.3|01:57.6|215.0|25.4|163.6|166.0|10.0
03|01000|03:55.2|01:57.6|215.5|25.6|167.0|169.0|10.0
04|01000|03:55.5|01:57.7|214.5|25.6|170.3|172.0|10.0
05|01000|03:56.8|01:58.4|211.2|25.9|172.6|174.0|09.8
06|01000|04:11.3|02:05.6|185.1|24.9|168.6|174.0|09.6 - boom!
07|01000|04:01.3|02:00.6|199.4|24.9|174.0|177.0|10.0
08|01000|04:02.4|02:01.2|196.7|25.1|177.2|179.0|09.9
09|01000|03:54.5|01:57.3|217.3|28.3|180.6|182.0|09.0

Good training effect anyway.  I’m interested to see how this piece goes on a static erg to get an idea of how much I suffer on slides.

Sunday, 9 September: 3 x 20’/2′ dynamic

So nice and cool!  I decided to observe a strict 150 bpm max HR because I wanted to recover from the nasty 10k attempt the day before.  It turned out to be a really nice session.  Unfortunately, the painsled session data got blown away somehow.  But in any case, it was about a 2:08 pace, which is pretty good for a low HR cap on the dynamic.

It was one of those sessions where I felt better after I finished than when I started.

Monday, 10 September: 4 x 2k OTW

This is the real pinnacle of the weekly training plan.  The long intervals.  They end up being very close to head race pace and by the last one you are feeling the effects.

Today the weather was cool again, and there was a bit of a breeze.  A headwind heading down river.

My plan for the session was to aim at 25 or 26 strokes per minute and try to work on smooth strokes and clean finishes.  I am trying to lighten up the first part of the drive.  I feel like it went very well today.

         Workout Summary - media/20180910-1255340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12201|71:36.0|02:56.1|111.7|23.6|140.5|174.0|07.2
W-|07930|35:55.0|02:15.9|164.8|26.0|160.4|174.0|08.5
R-|04276|35:40.0|04:10.3|058.3|21.2|120.5|174.0|06.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01966|09:02.4|02:18.0|164.8|25.5|156.5|167.0|08.5 - up
02|01987|08:54.2|02:14.4|166.3|26.0|160.6|171.0|08.6 - dwn
03|01969|08:59.0|02:16.9|163.3|26.7|162.0|174.0|08.2 - up
04|02008|08:59.9|02:14.4|164.8|25.9|162.5|173.0|08.6 - dwn

Notice the consistency of power between up and down wind pieces.  That’s what I was hoping to do.  As for the low HR, that’s pretty cool.  It still felt really hard.

Comparing the stroke profiles to the last time I did this session.  There isn’t a lot of difference, but the peak angle did move later by a couple of degrees.

After my row this morning, I drove straight to the airport.  I showered at the Admiral’s Club and made my 10:30 flight with time to spare.

Now I am on a plane out to San Diego.  I am planning to do a steady state session at DelMar crossfit tomorrow morning.  Then I think my streak gets broken.  I fly early morning up to San Jose and I have meetings all day, and a business dinner at night.  I’m not sure if I will have time on Thursday before I fly home.

I track my overall training load in Strava and it was pretty depressing looking at it recently.  But with the string of sessions I’ve put together, things are definitely picking up.  I’m nearly to the level I was last January.

Screen Shot 2018-09-10 at 3.51.22 PM

I should probably do a 20 minute test on a static erg to see where I stand.

It’s a pity that I have a trip to the Philippines and Japan coming up next week.  That should screw things up pretty well.

 

 

Sun: 70′ Coastal, Mon: 3 x 20′, Tues: 5 x 1500 OTW

Sunday:  70′ Coastal Row

Down on the Cape.  Another glorious day.  A bit hotter and a bit less breeze.  I felt pretty worn out from the 36′ threshold piece (and the long cool down) on Saturday, and my hands were a bit beaten up too.

The goal for the day was just a nice steady state row.  Try to keep the HR below 155 and “row good”.  From that perspective, it was a great session.  I rowed out to my favorite buoy, and then headed north to Wellfleet harbor.  I rowed all the way around the town jetty and then turned around for the row back.

Except for nearly constant wakes for most of the way back south, it was pure delight.

Screen Shot 2018-09-04 at 12.00.37 PM

The glitch around 30 minutes was the turn into the harbor.  At 35 minutes, I needed to take a sharp turn to avoid a moored boat.  I was rowing on an incoming tide, that why the pace changed so much at 16 minutes.  That was when I went from fighting the tide to going with it into the harbor.  From 42 minutes to 52 minutes, I was rowing out of the harbor.  I had to stop a couple of times to open the bailer.  Then from 55 minutes to the end, you can see the diminishing effect of the tide.  At first, it was in front of me, and then as I went south along Indian Head, it gradually swings behind me as the tide pushes into loagy bay.

Monday: 3 x 20 / 2′ Dynamic

We drove home late in the day on Sunday, and on Monday I just took care of stuff.  Shopping, laundry, getting organized for the work week.  By the schedule, I was supposed to do a threshold session, but I preferred to do that on the water, and honestly, I was still a bit tired from my two coastal outings.  I decided to swap sessions and just do steady state.

The intent is to stay below 155, no matter how sucky the pace gets.  And it got sucky.  It was hot as hell and humid too.

          Workout Summary - media/20180903-2155290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|23559|66:00.0|01:24.0|148.1|21.5|143.2|157.0|16.6
W-|13830|60:00.0|02:10.2|158.7|21.2|144.3|157.0|10.9
R-|09732|06:00.0|00:18.5|042.9|23.9|132.4|157.0|168.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04644|20:00.0|02:09.2|161.8|20.2|135.1|146.0|11.5
01|04604|20:00.0|02:10.3|158.5|21.2|146.5|153.0|10.9
02|04582|20:00.0|02:11.0|155.8|22.2|151.4|157.0|10.3

I left a big puddle.

Tuesday: 5 x 1500 / 4′ OTW 1x

On the Charles in Newton.  Sunny, hot, nearly windless.  A beautiful day for rowing.

The goal for today was to try to focus on a bit higher stroke rates and hopefully faster paces than the 4 x 2000 from last week.  So, I was trying to stay between 26 and 28.  It might have been a bit too ambitious, but I sure felt like I had had a good workout when I was done.

          Workout Summary - media/20180904-1555280o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13603|84:03.0|03:05.4|109.2|23.1|148.0|181.0|07.0
W-|07736|35:12.0|02:16.5|152.5|26.9|166.4|181.0|08.2
R-|05872|48:51.0|04:09.6|077.9|20.3|134.8|181.0|07.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00228|01:05.5|02:23.5|129.9|21.0|140.4|143.0|09.9 wu strokes
02|01512|06:37.3|02:11.4|160.9|27.1|161.8|176.0|08.4
03|01486|06:46.8|02:16.9|159.7|26.6|166.9|179.0|08.2
04|01482|06:41.5|02:15.5|151.7|27.6|170.0|181.0|08.0
05|01522|07:06.4|02:20.0|151.0|27.1|168.7|181.0|07.9
06|01506|06:55.1|02:17.9|143.5|26.8|168.4|181.0|08.1

Pretty clear that I didn’t have much left over for the fifth rep.

Tomorrow:  steady state technique day.  drills on the 5s

 

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.