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.

 

 

Catching up

It’s been a while, so my memory is a bit hazy.

July 5:  36km Bike Ride

I don’t recollect why I decided to ride my bike instead of rowing.  I think I was a bit worn out from my long row on the day before.  I wanted to scout out a different route for when my daughter visited.

Screen Shot 2018-07-22 at 7.35.07 PM

Screen Shot 2018-07-22 at 7.36.55 PMScreen Shot 2018-07-22 at 7.37.11 PM

Screen Shot 2018-07-22 at 7.38.39 PM

July 6 AM:  Another lovely walk

Screen Shot 2018-07-22 at 7.41.37 PM.png

July 6 PM: 3 x 20′ with bumps

I guess the weather must not have been too good, so I did an erg session.

          Workout Summary - media/20180706-2035240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15255|66:00.0|02:09.8|169.3|20.9|144.8|169.0|11.1
W-|14380|60:00.0|02:05.2|180.5|20.6|145.6|169.0|11.8
R-|00884|06:00.0|03:24.0|057.3|23.9|135.9|169.0|07.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01212|05:00.0|02:03.8|181.8|19.7|119.0|131.0|12.3
01|00190|00:40.0|01:45.4|290.4|29.3|137.6|144.0|09.7
02|02252|09:20.0|02:04.3|182.7|19.9|143.4|151.0|12.1
03|00195|00:40.0|01:42.6|319.0|31.6|148.2|154.0|09.3
04|01041|04:20.0|02:04.9|181.0|19.6|151.5|160.0|12.2
05|01182|05:00.0|02:06.9|170.7|19.0|135.8|145.0|12.4
06|00192|00:40.0|01:44.1|305.5|30.4|148.8|155.0|09.5
07|02164|09:20.0|02:09.4|162.6|19.6|147.8|159.0|11.8
08|00189|00:40.0|01:46.0|288.3|30.3|148.4|151.0|09.3
09|01019|04:20.0|02:07.6|171.0|20.4|152.4|157.0|11.5
10|01168|05:00.0|02:08.4|166.5|19.2|141.1|150.0|12.2
11|00190|00:40.0|01:45.5|290.3|29.8|152.3|158.0|09.5
12|02168|09:20.0|02:09.1|163.7|20.1|153.1|162.0|11.5
13|00199|00:40.0|01:40.4|334.9|33.8|158.5|164.0|08.8
14|01020|04:20.0|02:07.4|170.6|20.8|161.5|169.0|11.3

July 7 AM: 3km walk at low tide

Screen Shot 2018-07-22 at 7.53.42 PM.png

July 7 PM: Bouncy row up to Wellfleet

Screen Shot 2018-07-22 at 7.55.21 PM

Something went a bit squirrely with the data, so no cool charts, but it was about 75 minutes of tough rowing in choppy conditions.  I kept the HR below 150.

July 8: Failed 10K push

We headed home on Saturday night and on Sunday, I did a quick row on  the dreaded dynamic.  My go to for this situation  in the 10K push.

It went terribly.  I started slow, but it did no good.  I flamed out at 2:00 pace.

          Workout Summary - media/20180708-2330230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:57.0|02:02.9|189.8|23.6|160.4|182.0|10.4
W-|10000|40:58.0|02:02.9|189.8|23.6|160.4|182.0|10.4
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|04:06.9|02:03.5|183.1|20.1|126.7|142.0|12.1
01|01000|04:07.0|02:03.5|185.8|21.2|148.1|152.0|11.4
02|01000|04:05.7|02:02.8|188.7|21.7|155.4|158.0|11.2
03|01000|04:02.7|02:01.3|195.7|23.2|161.2|165.0|10.6
04|01000|04:01.2|02:00.6|199.5|23.6|167.7|171.0|10.5
05|01000|04:13.8|02:06.9|177.3|24.0|163.9|171.0|09.8
06|01000|04:04.6|02:02.3|191.3|23.8|168.2|170.0|10.3
07|01000|04:11.3|02:05.6|180.4|24.7|170.7|173.0|09.7
08|01000|04:13.9|02:07.0|172.7|23.7|166.1|171.0|10.0
09|01000|03:50.9|01:55.5|227.4|29.9|177.0|182.0|08.7

July 9: Drills on the 5s

Back to normal, at least for a few days.  I was back on the river in my fluid.  I wanted to get comfortable in the boat again, so I went to my new favorite workout.  Drills on the 5s.

A minute of drills and 4 minutes of steady state.  The drills were delayed feather, half slide, pause at body over and open hands on recovery.  The greatest thing about this workout is that I feel like I row so much better at the end than I do at the beginning.

July 10:  4 x 1k

I’m not sure why I did this workout.  After my vacation and all the walking and endurance session, I think I wanted to get a bit of intensity into my training.

That being said.  Despite the splits being no where near where I wanted them to be, I was happy to push a bit harder than normal and I enjoyed session a lot.

I did this as a rate ladder.  r20, r22, r24, r26.  There was a head wind for the 2nd and fourth interval.

          Workout Summary - media/20180710-1931010o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07251|44:02.0|03:02.2|103.6|21.0|142.2|183.0|07.9
W-|03588|15:59.0|02:13.7|165.7|23.0|163.1|182.0|09.8
R-|03668|28:03.0|03:49.4|068.3|19.8|130.3|182.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00862|03:54.1|02:15.7|143.9|19.5|150.0|161.0|11.4
02|00912|04:08.6|02:16.3|167.9|22.2|162.8|175.0|09.9
03|00947|04:03.6|02:08.7|170.1|24.1|167.7|179.0|09.7
04|00867|03:53.4|02:14.6|180.6|26.4|171.6|182.0|08.4

July 11: Drills on the 5s 

An easier session after the 4x1k of the day before.  I pushed the steady state a bit harder because I was doing some side video (i’ll post that next).  The batteries in the oarlock died in the last chunk of the row.  No great loss.

That evening, I headed down to the cape.  My daughter was coming into town for vacation.

July 12:  35km bike ride

Screen Shot 2018-07-22 at 8.22.23 PM

Nice and easy with my daughter.  I pushed the pace a little at the end because I had a work call that I needed to get back for.

July 13: Rest Day

We were stymied by the tide, so we ended up going kayaking around the island.

July 14: 40km bike ride

We drove up to Truro and then biked up and around the provincelands at the tip of cape cod.  It’s beautiful scenery, but the ride through north Truro is a bit of a slog.  It’s flat but it feels like the wind is in your face no matter what direction it is coming from.

Screen Shot 2018-07-22 at 8.53.55 PM

July 15-July 19:  No Training at all

On Sunday, we got everyone back on the ferry and then we had the house to ourselves again.  We just hung out and relaxed for the rest of the day.  We decided to sleep over on Sunday night.

On Monday morning, I had the long drive from the house on the cape to work.  I set out at about 5:15 and I didn’t get to work until about 8:15.  I was all stressed out because this week is our quarterly business reviews.  The business is going well, but there are a lot of specific things that could certainly be going better, and I had a lot of high tension meetings throughout the week that I needed to handle well.  I had no time to train on Monday.  I got home quite late, and didn’t get to sleep until after midnight.

I had meetings starting at 8am on Tuesday, which were scheduled to go straight through until 8pm that night.  Again, no time for training.

Same thing on Wednesday.  Meetings started at 8am and finished at 7pm.

Thursday was basically another intense day of meetings. Still no time to train.

July 20:  Slow 10K

On Friday, I headed into work early so I could do some final prep for meetings with my boss at 9 and 10.  The 10 O’Clock meeting went until 1pm.  After that, I had a couple more meetings, which finally wrapped up around 4:00.  I had a bit of email  to finish up and then I headed down to the gym to finally do a bit of exercise after a 5 day layoff.  I’ve taken less time for injuries and illness than this!

I just dialed up a 10K on a static erg and did a slow and easy row.

Even though it was slow (2:06.6, 172W avg), it was still too intense.  I decided that I need to back of the intensity and rebuild some endurance, so that what I’ll be doing for a little while.

It was good to be back rowing again though.

July 21: 3 x 20’/2′ on the dynamic

After my tough week, I wanted to sleep in.  Late in the afternoon, I jumped on the dreaded dynamic to do a 3×20′ session.  The only guideline was HR limit of 155.

          Workout Summary - media/20180721-2045250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15032|66:01.0|02:11.8|158.6|20.8|143.7|166.0|11.0
W-|15034|66:01.0|02:11.7|158.6|20.8|143.7|166.0|11.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|166.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04684|20:00.0|02:08.1|166.1|19.9|133.3|147.0|11.8
01|00255|02:00.0|03:55.0|052.5|21.8|125.2|148.0|05.8
02|04665|20:00.0|02:08.6|164.7|20.2|147.3|154.0|11.5
03|00291|02:00.0|03:25.8|051.9|26.6|134.7|152.0|05.5
04|04642|20:00.0|02:09.2|162.4|20.8|151.4|157.0|11.2
05|00495|02:01.5|02:02.7|195.4|27.9|163.1|166.0|08.8

I stuck to the cap, except for the last 2 minutes.  I really wanted to get the total distance over 15km, so I sped up to do that.

Looks like 165 is a much better power level for me to work right now. (sad really).

July 22: 4 x 20’/2′ on Slides

Basically more of the same.  I dropped my wife off at the airport, she’s visiting some family down in texas.  After that, I continued on to the cape so I could do a bit of cleaning, and hopefully rowing.

When I got there, rowing was definitely not an option.  The wind was blowing about 25mph from the southwest and there was intermittent rain.  Time for an erg session.

I thought I’d be able to hold the 165W from Saturday’s session, but my HR had other ideas.  To stay below the 155 cap, I had to keep slowing down throughout the whole session.

Today, by the end, I was only pulling about 155w.  Well, it is what it is.  I know the drill.  Stick with the HR limit.  Put in the minutes and the power level will slowly rise.  That’s what I need to do for the next few weeks.  Add in one or two threshold sessions per week and there you have it, a basic training plan.

 

 

6/17 to 6/30 – Work wins

I had been planning to race on July 8th at the Cromwell Cup.  I’ve decided to scratch.  My training has been too spotty, I’ve not done nearly enough race prep work, and I missed most of last week because of a work commitments and a quick business trip to Europe.

How do I feel about this?  Lousy.  What do I do now?  I’m not sure.

But, I like rowing, and I like working on getting better at it.  I sure like Head Races more than Sprint Races, but I’ve been unsuccessful executing training plans toward any objectives for the past two years.  I’m on vacation now for the next.  I’ll have some time for some nice coastal rowing and plenty of time to figure out what to do.

For now, here’s a recap of the past couple of months.

Sunday – 6/17:

We had not planned to go to the cape, but I remembered a couple of things I needed to do down at the house, so I drove there in the early afternoon.  One the things I wanted to do was go for a row.  It was a lovely day.  Sunny, with light breezes (at least at first), and nice and warm.

I launched straight from my stairs, since I wanted to go south and it was nearly high tide.  I was bummed that I forgot my heart rate monitor back in Hopkinton, so no HR data for the row.  I was planning a 90′ row, so I wanted to keep my HR at a reasonable level throughout.

Here’s the chart of the whole row.  I headed southeast until I got to the eastham shore.  There was one interesting bit, which I will describe below.  Then I turned and hugged the beach going south, and turned at the 45 minute mark.  I stayed close on shore for the row north as well, and continued right across to the salt marshes on the southern coast of the island, then turned and followed the edge of the marsh back around to the steps.

I was very tired by the end and carrying the boat up the stairs was pretty daunting.

Screen Shot 2018-06-30 at 9.21.17 PM

I had a bit of close call on the first leg down to the Eastham shore.  You might notice that there is a asterisk on the chart, right on my course.  That’s a rock.  At low tide it sits on the sand flats.  At high tide, it’s underwater.  When I was rowing, it was just below water level.  I knew it was out there, but couldn’t see it.  I ended up hitting the top of the rock with my oar.  The is no way I could have navigated well enough to get that close if I tried to.  Here’s my course magnified on the satellite image.  You can see the rock in the image.

Screen Shot 2018-06-30 at 9.25.14 PM.png

Monday – June 18: Rest Day

Tuesday – June 19: Starts Practice.

Plan:

  • Race warm up
  • 5 x 20-stroke starts
    • Rest between: 3’
    • Rating/Pace: SR 36-40 (or your most efficient rating)
    • Notes: Steer straight, clean releases, same sequence as planned for your race
  • 2 x 9’
    • Rest between: 2′ easy rowing
    • Rating/Pace: Cat V: SR 22
    • Notes: Focus on your releases.

Back on the Charles in my Fluid.  A lovely morning.  I did my favorite warmup.  It takes the whole way down river and showed me that I am in pretty lousy shape right now.  But I was certainly warmed up by the time I finished it.

I turned around and started doing my starts.  I felt pretty good.  I decided to practice my shift down to “reasonable” stroke rates, so after 5 strokes, I was trying to get down to a nice r32 for the rest of the 20 stroke burst.

After I did 4 starts, I decided to do 40 strokes for the last one.  The plot shows a hiccup in the middle but I don’t remember what happened.

Then I did the 2 x 9′ pieces.  Hard, but uneventful.

          Workout Summary - media/20180620-1800250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10740|58:42.0|02:44.0|113.3|22.9|150.5|176.0|08.0
W-|01175|04:31.0|01:55.5|254.0|33.2|151.5|171.0|07.9
R-|09572|54:11.0|02:49.8|101.6|22.0|150.4|171.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00136|00:34.2|02:05.9|210.2|28.0|164.2|170.0|08.5
02|00123|00:29.8|02:01.1|220.8|30.3|157.0|164.0|08.2
03|00144|00:33.6|01:56.7|251.7|32.1|163.1|171.0|08.0
04|00112|00:25.6|01:53.9|279.1|35.2|134.2|155.0|07.5
05|00117|00:25.8|01:50.1|266.3|35.0|143.0|155.0|07.8
06|00120|00:26.0|01:48.5|263.8|34.4|138.7|146.0|08.0
07|00154|00:34.0|01:50.5|261.7|33.5|152.8|168.0|08.1
08|00269|01:02.4|01:55.9|271.2|35.7|150.8|165.0|07.2

Here’s the two 9′ pieces

6-18a.png

3.4 m/s is a 2:27 pace.  Ughh.

Wednesday – June 20: 4 x (2′ race pace / 1′ paddle / 2′ race pace) / 4′ rest

This is a tough workout, and I had failed miserably last time I attempted it.  Today, I was determined to make it through, so I decided to start conservatively.

I started with a race warmup.  I enjoyed it as much as I did on Tuesday.  It was another perfect morning.

I turned around, had a drink, did a KOM drill, and practiced my first stroke of the start a couple of times.

Then I did my first piece, the start was good, and I shifted my rate down to a 26 immediately for the rest of the first 2′ chunk.  That was hard enough.  After the fleetingly short minute of paddling, I spooled it back up to 28 and counted out the strokes to 56.  Well, that wasn’t so bad?  Actually it was.  Slow and painful.

I paddled around the s-turn and got into position to start my next interval.  Again I had a drink of water, but instead of doing a couple of practice first strokes, I decided to just setup and go.  I got into my start position, said “ready” to myself and squared  the blades and buried them, then as the speedcoach hit an even minute, I started.  Somehow, my starboard blade was funny, and as soon as I started the stroke, I realized I was in trouble.  I tried to abort, but my blade had submarined and I flipped right over on top of it.  It happened in the blink of an eye.

My feet came out fine and I popped up next to the boat.  I got the boat back upright and made sure I had all my stuff.  Then I executed a perfectly ugly re-entry.  I flopped across the seat deck, swung my legs around, got back on the seat and took stock of my situation.

The boat was full of water, I was wet (but not that much wetter than I was before I took the dive), and I was pissed at myself.  What the hell happened?  What the hell should I do now.  Part of me just quit.  Quit the workout.  Quit racing.  Quit rowing altogether.  That seemed a bit dramatic, so I decided that I should finish out the workout.

I splashed as much water out of the boat as I could and got myself psyched up to do another interval.  This start was fine, but I pulled the plug almost immediately.  I’m not sure why.  I set up again and started again and held my rate to 26/27.  I let the rate climb in the second minute.  It was tough work.

I pulled the plug at the start of the third one, and restarted it again.  This one was pretty good.  I did the first half at 28 rising to 30 and the second half between 30 and 32.  That’s a bit closer to what I want to be doing.

The last one, honestly, I was getting tired.  I did a great start and the first 2 minutes were fine.  The minute of paddling was very welcome.  Then I went into the last 2 minutes.  I made a minute, and then I got hit by a gust of headwind and that was it for me.  I decided I was done.

I got my feet out of the shoes and rowed with feet out back to the dock.

          Workout Summary - media/20180620-1801080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10513|57:34.0|02:44.3|116.6|22.9|151.7|179.0|08.0
W-|04047|17:03.0|02:06.5|195.2|28.0|162.5|178.0|08.5
R-|06480|40:31.0|03:07.6|083.5|20.7|147.2|178.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00108|00:28.0|02:10.2|181.5|23.5|162.3|165.0|09.8 - wu
02|00144|00:36.8|02:07.8|168.2|26.0|157.7|163.0|09.0 - wu
03|00159|00:38.5|02:01.3|210.9|27.8|155.6|162.0|08.9 - wu
04|00174|00:41.0|01:58.2|204.0|29.3|158.7|166.0|08.7 - wu
05|00143|00:31.5|01:49.8|270.9|34.1|160.8|169.0|08.0 - wu
06|00441|01:53.2|02:08.5|190.2|26.4|159.8|172.0|08.8 - 1
07|00432|01:49.2|02:06.2|184.6|27.4|169.3|176.0|08.7 - 1
08|00424|01:47.6|02:06.9|192.9|26.7|164.6|176.0|08.9 - 2 (after the flip)
09|00548|02:24.4|02:11.8|192.8|27.1|159.7|178.0|08.4 - 2
10|00437|01:49.5|02:05.3|195.5|29.5|160.7|174.0|08.1 - 3
11|00428|01:46.7|02:04.5|205.9|31.0|171.5|178.0|07.8 - 3
12|00415|01:47.5|02:09.4|188.3|27.9|157.7|171.0|08.3 - 4
13|00195|00:49.8|02:07.8|193.4|28.9|165.9|169.0|08.1 - 4 (abort)

So, points for persistence.  But I have to say, it was a pretty discouraging workout.

Thursday – June 21: Drills on the fives.
Plan:
  • Session: 3 x 25′
    • Rest between: 3’
    • Rating/Pace:  Alternate 4’ @ Cat VI pace; target SR 18-20/ 1’ of drills.
      • Half-slide and Quarter-slide rowing to work on drive suspension.
      • Delayed feather rowing to work on clean release then feather away.
      • Open fingers on the recovery to set posture, weight over the handles.
      • Pause arms/body away for rhythm out of bow and setting full angle.
This was going to be something new for me.  I haven’t done some of these drills in a single before.  After the hard session the day before, I was looking forward to something tame.  Because my river is not 25 minutes long, I just rowed and did the drills every five minutes.
I had a blast!  The drills were a mental and technical challenge.  The half and quarter slide drill was very familiar and easy.  Delayed feather was really good to work on release and balance.  Open hands on recovery was frighteningly hard!  When it worked it was great, but the moment on recovery when you regrip the oars is a moment of great uncertainty.  Sometimes, I would smoothly regrip, square, and catch.  Other times, I would not get a clean regrip and it had a very high pucker factor.  It got easier as I went along.  Finally, pause at body over is exactly the drill I need to do all the time to continually work on getting my posture right on recovery.
Friday – June 22:  More Drills on the 5s
I had such fun with it on Thursday, that I did it again!  I had less time because I had a customer visiting us first thing in the morning.  I couldn’t risk being late for that.
It was just as much fun on the second day.  This workout needs to be part of my weekly rotation all season long.
Saturday – June 23:  2 x 25′ / 5′ On Slides
Down on the cape.  The weather was terrible.  I ended up erging in the basement.
The plan:
  • 2 x 25’
    • Rest: 5’
    • Rating/Pace: Cat VI; target SR 18-20.
    • At every 5-minute mark include an Acceleration 15 raising the stroke rate 2 spm every 5 strokes.
    • For example: 26-28-30, 28-30-32.

          Workout Summary - media/20180623-2140240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13097|55:59.0|02:08.2|176.3|21.2|151.1|168.0|11.0
W-|01781|06:45.0|01:53.9|258.2|26.4|151.5|164.0|09.9
R-|11325|49:14.0|02:10.4|165.0|20.5|151.0|164.0|10.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00004|00:03.1|06:48.1|140.6|00.0|079.0|79.0|00.0
05|00012|00:03.0|02:03.0|170.1|20.0|088.0|88.0|12.2
06|00271|01:00.3|01:51.2|258.2|24.8|144.7|153.0|10.9
07|00278|01:01.9|01:51.2|260.7|25.9|152.0|159.0|10.4
08|00253|00:55.7|01:50.1|266.9|25.9|156.0|162.0|10.5
09|00196|00:42.8|01:49.0|274.1|28.0|156.1|162.0|09.8
10|00197|00:44.4|01:52.3|247.6|26.6|154.4|157.0|10.0
11|00194|00:43.3|01:51.3|255.5|27.6|156.2|160.0|09.8
12|00189|00:41.7|01:50.6|261.5|27.4|159.1|163.0|09.9
13|00186|00:40.7|01:49.5|271.0|29.7|159.4|164.0|09.2
Sunday – June 24:  80′ Coastal Row
The weather was still a bit iffy, but I really wanted to row.  I launched from the north beach and headed up toward wellfleet.  There was a bit of wind (mainly from the West) and I headed a bit toward Great Island to get a bit more shelter and flatter water.
I ended up rowing around Chequesset Pond, which was lovely.  Flat water, nice scenery.  Then I headed over toward the inner harbor.  The chop got worse as I got further away from the shelter of Great Island.
The row from the breakwater back to my launch point was difficult.  The waves were basically on my beam and very irregular.  I had trouble finding a good rhythym and keeping it.  But as I entered the lee of the island, the water smoothed out and I felt reenergized.  I raised the rate to 24 and punched out the last 3 minutes.
Screen Shot 2018-06-30 at 10.40.56 PM.png
Monday – June 25: Rest Day
We left the cape really late and didn’t get home until about 10.  I tried to get up, but felt very tired and went back to bed.
Tuesday – June 26: Rest Day
I was leaving for the Netherlands in the evening, but I hoped to row in the morning.  But I had another late night with work calls, and I ended up sleeping in again.  I brought my workout stuff to work with me, hoping to sneak down to gym for a quick workout before I left, but I had a lot of loose ends to tie up before I left.
Wednesday – June 27: 10K push.
I left Boston at around 8pm.  Arrived in Heathrow around 7am, and Amsterdam around 11:30.  Then we caught the train to Nijmegan, arriving around 1:30.  A quick shower, and then into a prep meeting with my colleagues.  This wrapped up around 5:00 and we decided to meet at 6:30 for dinner in the hotel.
With 90 minutes to burn and feeling pretty tired, I didn’t want to risk falling asleep, so I headed to the hotel gym. Which, as it turned out, was huge, and beautiful, and had 2 Conceot2 Model E rowing machines!
I grabbed a machine and decided to do a 10K push.  I’d start slow and hopefully shave a second per 1000 meters off the pace.
The machines had PM4s, and I didn’t have my cable, so I did these old style.  I used my HR monitor with the wahoo app on my phone and just saved HR.
Screen Shot 2018-07-01 at 10.36.57 AM
Sadly, it ended up being just right.  I finished with my HR very close to my HRMax and the highest HR I’ve seen all season.  There’s no way to avoid the truth.  I’m about 5 seconds off the paces that I could do when I was at my fittest.
Thursday – June 28:  Aborted session
I had a meeting at 10AM, so I slept until around 7:30 and went back to the gym.  The place was an oven.  Those big windows that you see in the picture must be facing east because the ergs we in direct sunlight.  It was right in my eyes.  And it was hot as hell.
I was going to do a 3 x 15′ easy session, but I gave up after 15 minutes.  My heart was just not in it.  I think I dug a bit too deep the day before and it was a short turn around time, only about 13 hours between sessions.
Screen Shot 2018-07-01 at 10.42.04 AM.png
The meeting went well, and then we rushed to catch the train, and rushed to catch the flight to London.  I did a work call from Heathrow, and then hopped on the flight back to Boston, arriving at 9pm.  I was home by about 10:30.
Friday – June 29: 3 x 15′ /2′
I worked from home on Friday.  My wife and I were heading into Cambridge to have dinner with our boys, and then continuing on to the Cape after that.  I had calls scheduled from 10am to 5pm.
I got up with enough time for a quick erg session on the dreaded dynamic.  The objective was to just clear the cobwebs from all the travel.  So, I tried to keep the HR below 150.
Intervals sliced at a 2:15 pace.
          Workout Summary - media/20180629-1335230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11116|49:33.0|02:13.7|154.8|19.8|139.2|154.0|11.3
W-|10480|44:36.0|02:07.7|167.8|20.0|140.6|154.0|11.8
R-|00638|04:56.0|03:52.6|037.8|18.3|126.3|154.0|10.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03522|14:59.5|02:07.7|167.5|19.7|132.1|144.0|11.9
01|03479|14:49.0|02:07.8|167.7|19.9|142.2|149.0|11.8
02|03479|14:48.0|02:07.6|168.3|20.3|147.7|154.0|11.6
Saturday – Jun 30: 80′ Coastal Row
We got down to the Cape around 11pm.  I did some errands in the morning and man it was HOT.  Skies were blue and there wasn’t much breeze.  I hung out around the house and relaxed most of the day.
Around 4pm, I decided to go for a row.  The high tide was at 2pm, so I still had a couple of hours before beach access becomes more of a challenge.  I decided to do another row down to Eastham along the shore.
The wind was still light, and what there was of it was coming from the WSW.  The tide was ebbing, so the current was mainly behind me on the way out and I was going into it on the way home.
The chop was nasty at times.  It was a combination of lots of power boat wakes across long distances and a little bit of wind.  It made for very confused waves and challenging technical rowing.
I wanted a good UT1 workout, so I was aiming at HRs in the mid 150s.
Screen Shot 2018-07-01 at 11.16.24 AM.png
          Workout Summary - media/20180701-0110230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14372|85:39.0|02:58.8|000.0|22.7|153.0|164.0|07.4
W-|13904|79:55.0|02:52.4|000.0|21.6|153.4|163.0|08.1
R-|00471|05:44.0|06:06.2|000.0|38.4|147.0|163.0|01.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07260|39:55.0|02:44.9|000.0|20.8|151.1|157.0|08.8
01|06644|40:00.0|03:00.6|000.0|22.3|155.7|163.0|07.4
I was reasonably tired after that!

Sunday: 4 x 20′ / 2′ Dynamic

Crappy weather and I was too lazy to go to Newton to row.  Around 3, I decided to do an easy cruise of a session on the dynamic.  The goal would be to work on getting my heels down and keeping them there.  Hopefully also keep reminding myself to sit up tall in the seat and hinge at the hips.

Allowing for how much I loathe the dynamic, it was a lovely session.  I was relaxed and comfortable throughout.

          Workout Summary - media/20180429-2110250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20019|88:00.0|02:11.9|161.4|19.6|142.3|154.0|11.6
W-|18976|80:00.0|02:06.5|173.1|19.6|143.5|154.0|12.1
R-|01046|08:00.0|03:49.5|044.3|20.1|129.9|154.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04725|20:00.0|02:07.0|170.6|18.6|133.2|144.0|12.7
01|04736|20:00.0|02:06.7|172.1|19.9|144.5|152.0|11.9
02|04743|20:00.0|02:06.5|173.2|19.9|147.6|152.0|11.9
03|04771|20:00.0|02:05.8|176.4|20.0|148.8|154.0|11.9

Tomorrow:  80′ of speed play down in Newton on the Charles.

 

Sunday: 2 x 2k / 2 x 1k / 2 x 500 – On the Oartech DX

Last Thursday night, I picked up an Oartech DX rowing machine from the Riverside Boat Club in Cambridge.  The local rep for Oartech offer to let me try for a few sessions if I agreed to write up what I thought of it.

Those impressions are coming soon.  Right now, I just want to jot down the details on the session I did yesterday afternoon.

My wife and I got home from the Cape around 3.  I did some chores and errands and finally sat down to work out around 5.

The session:

  • 2 x 2000m / 2’
    • Rating: Cat V pace; target SR 22 (1:58 – 2:02)
  • 2 x 1000m, rest 3’ easy
    • Rating: Cat IV pace: target SR 24-26 (1:52)
  • 2 x 500m, rest 2’ easy
    • Rating: Cat III pace: target SR 26-28 (1:48)

I added another 2K (r18-20, 2:03-2:08) to the beginning as a warmup.

         Workout Summary - media/df_20180325-231815.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11170|50:57.0|02:16.9|222.2|21.9|150.3|176.0|10.0
W-|09000|34:52.0|01:56.3|224.4|22.0|151.7|176.0|11.8
R-|02174|16:04.0|03:41.9|217.3|21.7|147.1|176.0|06.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.4|02:03.6|184.4|18.4|130.8|144.0|13.2
01|02000|07:51.0|01:57.7|214.7|22.1|152.8|163.0|11.5
02|02000|07:50.6|01:57.6|215.2|21.8|158.9|169.0|11.7
03|01000|03:42.0|01:51.0|255.8|24.2|163.2|176.0|11.2
04|01000|03:42.5|01:51.3|254.5|24.0|163.5|176.0|11.2
05|00500|01:47.8|01:47.8|284.3|26.3|154.6|171.0|10.6
06|00500|01:44.6|01:44.6|307.3|26.4|161.7|175.0|10.9

So, I managed to hit all targets, but it was hard work!  I compared it to the two prior times I did this workout, both on the static erg.

  • The power was basically identical in all sessions.
  • My heart rate was higher today.  I think this is mostly a machine difference, not a difference in how I was feeling.
  • The drive length was basically identical between static and the Oartech DX.  I was expecting a slightly shorter drive length.

Here is power and WPS versus stroke rate.  I was working hard to stick to the stroke rates and so it is showing an increase for the higher rates.

03-25d

Plan for Monday:

  • Combined strength / endurance
  • 3 x 20′
  • Between each 20′ do 20 KB swings and pull ups.

The Glamour of Business Travel

Thursday, 15 March: No training, travel to CA.

Friday, 16 March: Quickie HIIT session

35 minute treadmill in the fitness center.

6 x (30″ hard / 4’30” easy)

Screen Shot 2018-03-19 at 12.17.57 PM

Felt like crap.  The intervals really hurt.  Then I headed to the airport to fly home.  I got home around 6pm.

Saturday, 17 March: No training. Rest Day.

I went to the Boston Flower Show with my wife and had dinner in Boston.

Sunday, 18 March: 4 x 20′ / 3′ Dynamic

          Workout Summary - media/20180318-2130340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20700|92:00.0|02:13.3|159.9|20.6|144.6|160.0|10.9
W-|19049|80:00.0|02:06.0|175.3|20.2|146.7|160.0|11.8
R-|01654|12:00.0|03:37.8|057.4|23.4|131.0|160.0|09.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04825|20:00.0|02:04.4|181.4|20.3|136.2|148.0|11.9
01|04783|20:00.0|02:05.4|177.4|20.3|145.3|152.0|11.8
02|04749|20:00.0|02:06.3|174.4|20.1|151.4|159.0|11.8
03|04691|20:00.0|02:07.9|168.0|20.0|153.8|160.0|11.7

I felt really strong through the first two intervals, but I kind of ran out of steam in the second half of the third interval.  The last one was a bit of a struggle.

Monday, 19 March: 2 x 2k/2′ + 2 x 1k/3′ + 2 x 500/2′

I added a 2k warmup to the front end.

          Workout Summary - media/20180319-1215340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11321|50:52.0|02:14.8|169.9|19.7|142.4|169.0|11.3
W-|09000|34:49.0|01:56.1|226.5|21.9|144.7|169.0|11.9
R-|02326|16:03.0|03:27.1|047.3|15.0|137.2|169.0|11.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.9|02:03.7|182.9|18.1|129.5|143.0|13.4
01|02000|07:51.6|01:57.9|215.9|22.1|146.0|156.0|11.5
02|02000|07:49.5|01:57.4|216.1|22.2|150.6|160.0|11.5
03|01000|03:42.8|01:51.4|253.7|24.0|151.3|166.0|11.2
04|01000|03:40.7|01:50.4|262.5|23.8|152.7|169.0|11.4
05|00500|01:45.6|01:45.6|305.4|25.1|146.4|165.0|11.3
06|00500|01:44.7|01:44.7|313.2|25.2|152.4|168.0|11.4

The PM was considerably more generous than rowsandall in terms of the paces.

Tomorrow:  I fly out to San Diego first thing in the morning.  I’m hoping that I can do a workout in the Hotel Fitness Center once I get there.  I have a business dinner that night.

 

Snow Day: Peak Power

I was working from home yesterday.  We had a massive snow storm.  About 17″ in Hopkinton.

Here’s the snow totals for the area.

Screen Shot 2018-03-14 at 6.36.34 AM

Despite the snow, I had a full schedule.  I was on calls constantly from 9 am to 4:30pm.  Then I had a bit of a break, then on the phone again from 6pm to 7:30.

During the break I had enough to squeeze in an abbreviated workout.

The planned session:

  • Easy warm up 5-10’
  • Peak Power Test
    • Set your erg on watts. Set drag factor at 200. Then test your 10-second peak power.
    • Note your peak watts then subtract 10%, write that number down so you know what to aim for the workout
  • Peak Power Training:
    • 1 set of 10 x 10-seconds, 1’ rest between.
    • Repeat 10-second all out sprints, full slide with 1’ rest between. Each sprint should begin from a start position at the top of the slide.. Secure the handle during the 1’ rest so the flywheel slows down.
    • If the peak watts falls below 90% of your peak power value for two 10- second sprints stop the set..
  • Session: 2 x 20’ / 1’
    • Rating/Pace: Cat VI; target SR 18-20, regular drag factor (Pace: 2:03 to 2:08)

Because of time constraints, I used the first sprint as my peak power test benchmark.  I also did not have time for the 2×20 afterward, so I just did a 10 minute cool down.

Here’s the whole thing.  During the warmup, I did 4 little 5 stroke bursts with the wheel spinning.  During the peak power session, I let the wheel stop between each and set the drag to max (DF = 171, I guess I need to do a little cleaning).

I had set up the session as 100m/1′ intervals.  100m takes about 13 strokes at these rates.  For the first couple of intervals, I held the power through the full 100m.  After that, I trailed off after 10 seconds because I wanted to retain  the intent of the workout.  It was basically 10 or 11 strokes.  I ended up at about 55 strokes per minute, and I wasn’t shortening the stroke much.  For the bursts my drive length was 1.21m vs 1.29m when rowing with full power at r24.

The peak power session was a bit strange to do on the dynamic.  I was expecting it to be terrible.  I’ve had trouble with interval sessions on the dynamic and I’ve struggle to rate up.  But with the drag set to max and such a short interval, I could really hammer it.  The load comes on so fast at the catch compared to the static erg that I was able to get higher power than I have seen in years.

My all time low pull split was 1:16.9, which is 770W.  My first burst peaked at 786W (1:16.6).  So I guess I have a new low pull PB. The first interval is also a clear PB for my fastest 100m ever.  I don’t remember the display, but my old mark was 17.6 seconds and I think both the first and second were faster than that.

I guess I have found the one thing that the dynamic is good for.

Here’s a plot of the peak power bursts plotted versus strokes

foo.png

You can see that the power really didn’t fade all that much.  I guess that means that I should have been able to get a higher peak power initially.  Here it is plotted against the 10% limit.

foo.png

I’m interested to try the same session on slides and on a static machine to get a comparison.

Today:  A bit tougher session

  • 3 x 1500m / 1’
    • Rating: Cat IV pace; target SR 23-24 (Pace: 1:52)
  • 3 x 500m / 2’ easy
    • Rating: Cat II pace: target SR 28-30 (Pace: 1:45)
  • Notes: Stay on the target paces, no faster, no slower.

 

Back in the Saddle

I arrived home around 10pm on Friday night.  I didn’t sleep at all on the flight so I was quite tired.  I slept from midnight to 11am the next morning.  A fantastic night’s sleep.

Saturday, March 10: 3 x 15’/4′ Rate Ladder

Our internet enable thermostat told us that our house down on the cape was getting colder and colder.  When we are not there, It’s supposed to stay at 55F, but it had dipped all the way down to about 48F.  It seemed as if there was something wrong with the heating system.  So, I headed down there to check it out.  I did all the troubleshooting that I could and it seemed pretty clear that there was a furnace problem.  I put in a call to the furnace people and they told me they’d be over in an hour.  Imagine my shock when they showed up an hour later!  The technician quickly found the problem (a bad igniter), installed a replacement, and we were all set.

I wanted to make sure that the house actually started heating up, so I came down prepared to do an erg session while I waited.  As a bonus, that meat that I could do the session on slides, a most agreeable way to do an erg session.

I was not sure what to expect from the session.  It is my first pass through a new training plan and this is one of the more important weekly sessions.

  • Session: 3 x 15’ / 4’
  • Rating/Pace: Row each 15’ with the following rate changes:
    • 5’@ Cat VI; SR 20 (pace: 2:03 – 2:08)
    • 4’ @ Cat V; SR 22 (pace: 1:58 – 2:02)
    • 3’ @ Cat IV; SR 24 (pace: no faster than 1:52)
    • 2’ @ Cat III; SR 26 (pace: 1:48 or faster)
    • 1’@ Cat II; SR 28 (pace: 1:45 or faster)

I was worried about the last 6 minutes of these intervals, but I figured I could pull it out.

     Workout Summary - media/20180310-2220300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12876|57:00.0|02:12.8|178.7|21.5|150.6|181.0|10.5
W-|11485|45:00.0|01:57.5|218.2|22.6|153.2|181.0|11.4
R-|01399|12:00.0|04:17.2|030.7|17.6|140.7|181.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01208|05:00.0|02:04.2|179.9|19.3|122.2|131.0|12.5
01|01005|04:00.0|01:59.5|204.8|21.8|140.9|146.0|11.5
02|00802|03:00.0|01:52.2|247.4|24.1|155.1|162.0|11.1
03|00557|02:00.0|01:47.7|280.5|26.0|165.4|169.0|10.7
04|00288|01:00.0|01:44.1|311.7|28.5|169.8|172.0|10.1
05|01193|05:00.0|02:05.7|179.2|19.4|139.6|151.0|12.3
06|00999|04:00.0|02:00.1|202.3|21.9|156.8|162.0|11.4
07|00796|03:00.0|01:53.0|241.8|24.2|165.8|171.0|11.0
08|00555|02:00.0|01:48.2|276.8|26.4|173.8|176.0|10.5
09|00288|01:00.0|01:44.0|312.6|28.5|178.2|179.0|10.1
10|01186|05:00.0|02:06.5|174.5|19.7|144.6|154.0|12.0
11|00990|04:00.0|02:01.3|196.2|21.9|161.0|165.0|11.3
12|00787|03:00.0|01:54.3|234.5|23.8|169.5|172.0|11.0
13|00543|02:00.0|01:50.6|258.7|26.2|175.5|178.0|10.4
14|00289|01:00.0|01:43.9|309.5|30.9|178.8|181.0|09.4

 

So, I nailed the first two intervals, and I needed to back off a little bit in the third, but I finished pretty strongly in the last minute.  All in all a good workout after a long trip.

Sunday – March 11: 3 x 20’/3′ Cat VI, Dynamic

The workout plan called for a harder session, but I I had two excuses queued up to avoid it.  First, was adequate recovery with Jet Lag.  Second, was a very strong desire to avoid doing harder sessions on the dynamic, since it sucks.

This was a very pleasant workout.  My HR was nice and low, and I felt good.  I was a second faster on splits compared to the session I did before I left on my trip, so that’s heartening.

    Workout Summary - media/20180311-2255300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15515|69:00.0|02:13.4|160.7|20.2|136.7|150.0|11.1
W-|14310|60:00.0|02:05.8|175.7|20.2|139.3|150.0|11.8
R-|01208|09:00.0|03:43.5|060.4|20.3|119.7|150.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04768|20:00.0|02:05.8|175.1|20.1|132.0|145.0|11.9
01|04772|20:00.0|02:05.7|176.0|20.1|141.2|147.0|11.8
02|04771|20:00.0|02:05.8|176.0|20.2|144.6|150.0|11.8

See the blip in the heart rate toward the end of the first interval?  I started thinking about work and my HR just took off.  I guess I might be carrying a bit of work related stress.

Monday – March 12: 2x2k / 2x1k / 2×500

This is another “important” workout.  I did it this morning at work on the static erg after a really terrible nights sleep.  Jet lag sucks.

The detail plan:

  • 2 x 2000m / 2’ easy
    Rating: Cat V pace; target SR 22 (pace: 1:58-2:02)
  • 2 x 1000m / 3’ easy
    Rating: Cat IV pace: target SR 24-26 (pace: 1:52 or slower)
  • 2 x 500m / 2’ easy
    Rating: Cat III pace: target SR 26-28 (pace: 1:48 or faster)

So, this looked a fair bit easier than the Saturday 3×15 rate ladder session.  In the execution, I added another 2K at r18 as a warmup.

       Workout Summary - media/20180312-1230330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11437|50:57.0|02:13.6|171.9|19.9|144.1|168.0|11.3
W-|09000|34:55.0|01:56.4|223.3|21.7|146.8|165.0|11.9
R-|02441|16:01.0|03:17.1|059.9|15.9|138.2|165.0|12.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:11.6|02:02.9|186.8|18.2|134.9|145.0|13.4
01|02000|07:54.0|01:58.5|212.6|21.8|149.7|157.0|11.6
02|02000|07:51.2|01:57.8|214.1|21.8|152.2|159.0|11.7
03|01000|03:43.1|01:51.5|252.3|23.8|151.2|164.0|11.3
04|01000|03:43.1|01:51.5|253.0|23.8|151.2|165.0|11.3
05|00500|01:47.2|01:47.2|284.1|25.1|144.0|163.0|11.2
06|00500|01:45.5|01:45.5|296.6|25.6|149.1|165.0|11.1

So, that was pretty great.  I hit the paces in every piece and had enough headroom to focus on technique throughout.  All in all, a really fun session.

Tomorrow:  Peak power training….10 x 10″ sprints / 1′ rest + 2 x 20’/3′ Cat VI.  Unfortunately on  the dynamic.

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.

 

 

 

Rough patch

I got back from Korea late Friday night, around 11pm.  And even though the flights were fine and I got some rest on the flight, I was wasted.  I struggled to sleep on Friday night, and Saturday night, and Sunday night, and Monday night.  Each night, I would fall asleep, but wake up at 2am and spend the rest of the night tossing and turning.  I didn’t get a good night sleep until last night when I got 7 blissful hours.

Along with the sleep issues, I felt rundown and grumpy during the day.  My motivation to train was low and my training sessions were abysmal.  A lot of this was just being tired, but also knowing that I am in a period with a lot of travel and no immediate training objective makes it hard to push through.  Maybe it’s good not to in this case.

I reached out to Marlene for advice and she was fine with backing off a bit.  I decided to change things up.  For the next couple weeks, I’m modifying the plan.

  1.  Faithfully do my PT exercises 5 or 6  times a week
  2. 3x mini-strength sessions a week
    1. KB swings
    2. pull ups
    3. front squats
  3. on non-strength days do shorter erg sessions, working on proper technique and base aerobic fitness
  4. on strength days, do a short erg warmup and maybe a bit of cross training on the treadmill

I’ll do this through Feb 24th and then dive back into normal training.  The goal then will be to get ready to get back on the water.  I feel better having made the mental switch.

Recent training details….

Saturday – 2/3:  In the evening, I decided to try to do what I thought would be an easy 10K push on the dynamic.  I started at 2:04, and aimed to finish at 1:55.  I made it 6K and then backed off to a paddle.  With 1000m left, I was pretty pissed off, so I targeted 1:55 and it nearly killed me.

Workout Summary - media/20180204-0310250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:33.0|02:01.7|196.8|21.8|158.8|182.0|11.3
W-|10000|40:33.0|02:01.7|195.2|21.6|157.9|182.0|11.5
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|04:07.0|02:03.5|183.9|18.9|120.4|136.0|12.8
01|01000|04:05.3|02:02.6|189.4|20.2|145.6|150.0|12.1
02|01000|04:03.2|02:01.6|194.4|21.3|154.1|157.0|11.6
03|01000|04:01.3|02:00.7|199.4|22.2|158.9|161.0|11.2
04|01000|03:59.1|01:59.6|204.6|22.8|163.6|165.0|11.0
05|01000|03:57.6|01:58.8|208.7|23.5|168.0|170.0|10.8
06|01000|04:11.8|02:05.9|182.3|21.1|164.4|172.0|11.3
07|01000|04:09.9|02:04.9|179.2|19.9|164.0|167.0|12.1
08|01000|04:10.9|02:05.4|177.4|19.8|166.2|168.0|12.1
09|01000|03:47.8|01:53.9|237.5|26.7|175.6|182.0|09.9

Sunday:  I felt pretty awful all day long and didn’t train.

Monday:  Not much sleep, headed in to the gym with the intent to do the tough session that was originally planned for Saturday:

  • 6 x (3’@28, 7’@18) / 1′
  • 3’@28: Cat III (1:48)
  • 7’@18: Cat VI (2:05-2:08)

I gave it my best, but I flamed out after 3.  My HR never really came back down.  This was kind of a low point for me.  That’s when I reached out for advice.

Workout Summary - media/20180205-1240290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07618|33:00.0|02:10.0|205.6|21.2|154.4|174.0|10.9
W-|07469|30:00.0|02:00.5|202.5|20.5|155.5|174.0|12.3
R-|00154|03:00.0|09:45.6|014.9|12.0|152.5|174.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00828|03:00.0|01:48.7|264.6|26.1|130.0|154.0|10.6
01|01661|07:00.0|02:06.5|173.9|17.7|147.4|155.0|13.4
02|00828|03:00.0|01:48.7|268.6|26.4|156.1|169.0|10.4
03|01664|07:00.0|02:06.2|175.9|18.3|160.6|170.0|13.0
04|00820|03:00.0|01:49.7|263.6|26.3|159.2|174.0|10.4
05|01667|07:00.0|02:05.9|176.6|18.3|167.5|174.0|13.0

Tuesday – 2/6:

Another night of bad sleep.  I was awake from 2am, and gave up trying around 4am.  I did a couple of crossword puzzles and then headed to work early.

The plan:

  • PT exercises
  • Mini strength session (KB swings, front squats, pull ups)
  • 40 minute erg

The PT exercises were fine.  I had a blast with the strength stuff

  • 3 sets of 20 KB swings with a 16kg kettle bell.  I felt the third set.  I think I need a heavier KB, this is the biggest one on the rack at work.
  • Front squats:  I’ve always done regular back squats.   Mainly because you can do heavier weights.  But from what I’ve been reading, front squats are a bit more functional for rowing related strength, and because the weight is more limited, and you are forced into a more erect posture, there is less risk of injury.  Today, I did a set of 10 with the bare bar, and 5 sets of 8 with 50 lbs on the bar.  I felt that in the last set as well.
  • Pull ups.  5, 4, 3, 2, 1 with about 30 seconds between sets

Then onto the erg.  Between the swings and the squats, there was nothing left in my legs.  I was having trouble holding a Cat VI pace.  I lasted for 20 minutes and decided that it was no fun at all.

Workout Summary - media/20180206-1640290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04771|20:14.0|02:07.3|171.7|17.9|149.6|156.0|13.2
W-|04777|20:14.0|02:07.1|171.4|17.9|149.7|156.0|13.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|156.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00488|02:00.0|02:03.0|180.6|17.3|125.0|144.0|14.1
01|00481|02:00.0|02:04.7|180.4|18.4|146.5|150.0|13.1
02|00480|02:00.0|02:05.1|179.1|18.4|150.1|151.0|13.1
03|00474|02:00.0|02:06.6|172.9|18.2|151.5|153.0|13.0
04|00471|02:00.0|02:07.5|168.8|18.2|151.7|153.0|13.0
05|00470|02:00.0|02:07.6|168.8|17.4|153.9|154.0|13.5
06|00469|02:00.0|02:08.0|167.0|17.3|153.9|154.0|13.5
07|00471|02:00.0|02:07.3|169.5|18.2|154.7|156.0|13.0
08|00469|02:00.0|02:08.1|166.5|18.0|155.5|156.0|13.0
09|00470|02:00.0|02:07.8|168.0|17.9|154.1|155.0|13.1
10|00035|00:14.5|03:27.9|105.4|14.3|155.0|155.0|10.1

So, I was tired of rowing, but I felt like doing more.  I decided to go do a couple of HIIT bursts on the treadmill.  I cranked the incline to 15% and fast walked for 4:20.  Then I cranked the speed up to 7mph and sprinted until 5:00.  With the lag of the machine, I was basically at speed for 30 full seconds.  At the 5 minute mark, I hopped off the belt and then turned the speed back down.  I did that 4 times total.  Like before, I seemed to get better at the mechanics of sprinting, essentially running more on my toes and increasing my cadence.  I guess that is the running equivalent of “rating up”.

Screen Shot 2018-02-07 at 2.03.12 PM

Wednesday:  Ah bliss!  I slept 7 hours last night without any insomnia.  I got up at 5:15 and headed off to work.  I was almost paralyzed by DOMS from my tiny strength session yesterday.  I guess that’s a good sign that I should keep a session or two of strength work in my rotation all the time.  My thighs were the sorest, but my butt, my lats and forearms all let me know that they were quite upset with me.  I kinda liked it.

Today, I was short on time and wanted a light session anyway.  So, after doing minimal PT exercises,  I decided to just do a 10k  at Cat VI (r18/2:05).  That’s what I did.  HR was still higher than it should have been, but that might have been because of the muscle soreness.

Pretty unremarkable, huh?

        Workout Summary - media/20180207-1345260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09996|41:33.0|02:04.7|180.1|18.2|146.0|157.0|13.2
W-|10000|41:34.0|02:04.7|180.1|18.2|146.0|157.0|13.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|157.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00980|04:03.5|02:04.3|177.2|17.5|120.3|134.0|13.8
01|01009|04:11.5|02:04.6|181.2|18.3|139.7|145.0|13.1
02|00990|04:06.5|02:04.5|181.4|18.3|144.7|145.0|13.2
03|01007|04:11.0|02:04.7|180.8|18.4|144.3|147.0|13.1
04|00996|04:09.0|02:05.0|179.3|18.2|148.2|151.0|13.2
05|01009|04:12.0|02:04.9|179.7|18.2|149.3|151.0|13.2
06|00989|04:06.5|02:04.7|180.9|18.2|151.1|152.0|13.2
07|01009|04:11.5|02:04.7|180.8|18.3|152.8|154.0|13.2
08|00997|04:09.0|02:04.9|179.7|18.3|154.2|155.0|13.1
09|01014|04:13.5|02:04.9|179.8|18.0|155.0|157.0|13.3

That brings us up to the present.

Tomorrow:

  • Full PT Suite
  • Strength (KB Swings, Front Squats, Pull ups, Add push ups)
  • erg – 8 x 5′ (4:30 cat VI, 0:30 Cat II) / 30″