On the road

November 11, 2018Leave a comment

Monday: No Training

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

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

Tuesday: Quick cross training in the hotel gym

Core:

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

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

Wednesday: Core / strength / inclined march

Core: same as Tuesday

Strength:

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

30 minute inclined march on treadmill.

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

Got back to the hotel around midnight.

Thursday: No Training

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

Friday: Core / 3 x 20′ / 2′

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

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

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

Saturday: Core / 3 x 20’/2′

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

I started with my basic core routine:

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

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

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

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

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

Our facility in in the yellow rectangle. Here is the zoomed view of the box. Our building is in the red oval.

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

Lost week – Taiwan

April 29, 20181 Comment

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

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

Tuesday morning:

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

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

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

Wednesday:

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

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

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

Thursday:

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

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

I did a 3 circuits of

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

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

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

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

Friday: 80′ of OTW speedplay.

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

The plan:

80′ of speedplay
4 sessions of KOM

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

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

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

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

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

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

Not much change. It feels a lot different though.

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

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

San Diego: 60 minutes in the fitness center

March 21, 2018Leave a comment

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

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

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

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

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

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

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

Tuesday: Something new. Minimalist Intervals

January 24, 2018January 24, 20183 Comments

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

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

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

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

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

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

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

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

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

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

Taipei / Shanghai – Ticking Along

October 26, 20176 Comments

After the race on Saturday, we had lunch in Cambridge, and then headed home. I had some organizing to do since I was heading off to Taiwan. My flight was scheduled to depart at 1:45AM Sunday morning, and my wife and I had a nice afternoon and evening.

I headed off to the airport around 11pm, and got on the plane, and waited. We taxied out from the gate, and then the pilot came on and said that there was a problem with one of the engines so he was heading back to gate to wait for maintenance to come deal with it. After about an hour parked at the gate, the call came over the PA asking if there was a doctor on board. Apparently, someone on board had had a heart attack. Now it seemed to me that the engine trouble was a real blessing for both the heart attack victim and the rest of us on the plane. He was wisked off the plane within minutes. If we had been in flight, they would have had to divert the flight and that would have taken a lot more time. And I bet it would have delayed the rest a lot too.

We didn’t get going until after 4AM. Then it was fifteen hours and 30 minutes of flight time to Hong Kong. Then a quick shuffle through the airport to catch the next flight to Taipei. I was in Taiwan by 11am on Monday morning, and at the hotel by 12:30. I made it just in time to shower and change before the event I was going to. I slept pretty well on the flight, getting maybe 8 hours of sleep total, but in short segments.

The work event lasted from 1:30 until 10:30PM. I crashed hard as soon as I got back to my room.

So, I guess that means:

Sunday: Travel Day – No training.

Monday: Rest day?

Tuesday:

I had a flight Shanghai in the early afternoon so I planned to sleep in, but I woke up around 5am, and couldn’t get back to sleep. Eventually, I made my way down to the fitness center. I had plenty of time, so I did a long fitness center triathlon.

30 minutes: Treadmill death march, 15% grade, 5km/h
30 minutes: Elliptical, level 14, random
30 minutes: Stationary bike, level 14, “Hills”

It was sweaty. It was boring.

Then I headed to the airport and flew off to Shanghai. I had a customer dinner in the evening and some conference calls after that. I got to bed around 1AM.

Wednesday:

I got up at 6 and headed straight to the fitness center. I was staying at the Kerry Hotel in Pudong, which has the one of the finest fitness centers I’ve ever seen. They have two Model D ergs. Mechanically they are both fine, but one of them has a display problem so you can’t see the time remaining. The good rower was being used, so I grabbed the one with the display issue.

Plan:

3 x 20′ / 1′
rate: ~20
power: 175W
HR limit: 145/150/155

I noticed that my heart rate took off like a rocket from the start and by the time I got through the first 20 minutes, I knew I had to ease up. Even then, I was really struggling.

After 40 minutes, the other erg was free so I swapped over to continue. I basically gave up after 3 minutes in the last piece and just paddled the rest of it out.

Lack of fitness? Lack of Sleep? Who knows. Anyway, time to reset my power target lower for the next session.

After my workout, I headed to the office for some internal meetings, a customer lunch, more meetings, and a customer dinner. I got back to the hotel around 10, and had a beer with a colleague. I was in bed by 11.

Thursday:

I was up at 5:30 to fit in my workout. Back to the fitness center for some more rowing.

Plan:

3 x 20′ / 2′ (longer rest to allow stretching between piecese
- rate: 20
- power: 165
- HR limit: 145/150/155
2 x 1′ / 1′ (I see Paul Buchanan doing these at the end of aerobic sessions and I’ve read that it’s has a beneficial training effect. It’s also an energizing way to finish the workout – In theory)
- rate: >32
- power: >360W

This was much better. Based on my HR, the power was pretty close to right on for base training. I could probably push a couple more watts, but not much. My HR plateaued nicely right around 149 and stuck there for most of the second and third interval.

And the 1′ sprints were a blast. I think I will make them a regular part of my routine.

And I left a nice sweat pattern on the floor.

After that, I packed up, had a work breakfast, then headed to the airport. I’m now in Narita in transit back to Boston. I will get home around 7:30pm Thursday night.

I’ve decided to start working with a coach, Marlene Royle. Next week I have a bunch of erg tests to do. I may start them this weekend, but only if I am not having jetlag issues.

Late night in the fitness center

October 14, 2017Leave a comment

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

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

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

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

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

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

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

Fitness Center Triathlon

October 10, 2017Leave a comment

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

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

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

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

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

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

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

Back on the water

September 19, 2017September 20, 2017Leave a comment

Sunday, September 17th

We hung out down on the cape until mid-afternoon and then headed home. There was still no AC in the house. But around 8pm, I settled in for a sweaty erg session. Today, painsled decided to cooperate.

The same session as Saturday. 4 x 15′ / 2′ rest with stretching in the rests. HR limited at 155.

        Workout Summary - media/20170917-2005310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14605|68:01.0|02:19.7|145.9|21.6|141.6|156.0|09.9
W-|13735|60:00.0|02:11.0|155.6|21.4|143.0|156.0|10.7
R-|00874|08:01.0|04:35.5|041.6|22.8|123.3|156.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03481|15:00.0|02:09.3|161.5|21.3|132.8|142.0|10.9
01|03463|15:00.0|02:09.9|159.5|21.2|143.6|152.0|10.9
02|03412|15:00.0|02:11.9|152.7|21.3|146.1|155.0|10.7
03|03379|15:00.0|02:13.2|148.8|21.9|149.4|156.0|10.3

Monday, September 18th

Yet again I had to be home in the morning to let workmen in and get them setup. That killed any chance for a morning workout. I finally had a window around 5pm. I headed down to the fitness center. I’m worried about too much rowing, so I decided to start off on the treadmill with a 20 minute death march (15% grade, 3mph).

After that I was planning to jump on our brand new Model D indoor rowing machine. But someone beat me to it! While I waited, I jumped on a elliptical machine to get a few more aerobic minutes.

Now the rower was open and I hopped on. The PM5 picked up my HR monitor and linked with Painsled with no issues. I set up a time based interval session. 15 minute work and 2 minute rest. I intended to do 2 intervals.

        Workout Summary - media/20170918-1720320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07324|34:00.0|02:19.3|160.0|19.2|149.3|158.0|11.2
W-|06991|30:00.0|02:08.7|164.2|19.1|150.1|158.0|12.2
R-|00335|04:00.0|05:58.0|079.4|19.1|133.8|158.0|05.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03562|15:00.0|02:06.3|172.6|19.5|151.0|158.0|12.2
01|03428|15:00.0|02:11.3|155.9|18.8|149.3|153.0|12.2

I was interested to see how it compared to the dynamic. Same stroke rate. I think about a 4 second pace differential, not as much as I would have thought going in.

Tuesday, September 19

I was so excited to get back on the water, I woke up before my alarm and just lay there imagining how awesome it would be.

Since this was my first early morning workout since my injury, I wanted to put in place my new protocol. I got up and went straight into my core routine (curl ups, side planks, bird dogs). Man, I am coming to loathe doing ab exercises. I stretched before and during and did some jumping jacks and stuff. Hopefully it was enough to squish some of the extra fluid out of my disks before I went rowing.

The drive to where I launch is about 30 minutes. I was on the water by 6:30. The weather was less than perfect. It was around 65F, with a fine misty drizzle and a bit of wind from the northeast, maybe about 7 mph. This was a headwind going downriver.

I was really happy that my balance wasn’t terrible. I felt comfortable almost immediately. The plan for the day was pretty simple:

steady state
r20
heart rate limit: 150. lower is better
no pace target
technique focus: keep knees together at the catch. rock hips over at the catch and keep spine straight. focus on isolating the back swing.

I was using the speed coach the whole workout but because I stopped right at the beginning to change what I looked at in one of the display fields, it stopped and I forgot to restart it. I didn’t realize what I had done until I went to upload the session and saw that it was for a total distance of 8 meters!

But, as an experienced speedcoach user, I have my backup. No heart rate, but at least I have the whole session on RIM.

        Workout Summary - media/20170919-193028-95635o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12766|70:59.0|02:46.8|000.0|20.0|0.0|000.0|09.0
W-|11801|58:39.0|02:29.1|000.0|20.3|000.0|000.0|09.9
R-|00973|12:20.0|06:20.4|000.0|17.5|000.0|000.0|03.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00821|04:07.2|02:30.6|000.0|19.8|000.0|0.0|10.1 - To the cut
02|03019|15:10.2|02:30.7|000.0|20.0|000.0|0.0|09.9 - To the dam headwind
03|02865|14:00.0|02:26.6|000.0|20.4|000.0|0.0|10.0 - Back to the cut Tail
04|02013|10:25.2|02:35.3|000.0|20.4|000.0|0.0|09.5 - to the bridge
05|02178|10:34.8|02:25.7|000.0|20.5|000.0|0.0|10.0 - back to the cut
06|00905|04:22.2|02:24.8|000.0|20.7|000.0|0.0|10.0 - Back to the dock

I think the paces are overly optimistic. I can see the jaggies on the map

(map provided by rowsandall using the latest and greatest navionics overlay!)

It’s more obvious in a close up of the s-turn.

I was so happy to be back on the water, I can’t even begin to describe how much better the rest of my day was. I was just walking around grinning.

Korea Day 2 – Another modified Marathon Plan session

June 28, 2017Leave a comment

Today’s workout was planned as:

3 x 20′ / 2′

MP, 10KP, HMP

90.0%

(167)

No rowing machine, so I used an elliptical trainer.

I usually do endurance stuff on an elliptical at a resistance of 15 (on a 1 to 25 scale), so I decided I would try doing the first 20′ at 15, then move it up to 19 for the 10kp, and back to 17 for the hmp.

I would watch HR and if it looked like I was way off track, I’d adjust. it turned ut I didn’t need to. The settings worked out great.

Compare this to the same session on the erg.

Just a little bit lower intensity today, but it didn’t feel like it! Man it was humid again. The sweat was flowing freely. While I was waiting for the elevator back to my room, a lady walked over to the elevators, took one look at me dripping in front of the elevator doors, and turned and walked away!

Tomorrow: Easy session. Probably 2×30/2′

I catch a plane tomorrow afternoon. I’m very eager to get back home again. This was a short trip, but I’m kind of worn out.

Long, slow burn in the fitness center

April 26, 2017Leave a comment

Still in Seoul. At the JW Marriott (the fitness center with the mechanical horsey, but no rower)

I had time to kill this morning. I woke up around 5:30AM, and I didn’t need to leave for the airport until 10:30. So, I did some email, did a crossword, surfed the web, and around 7, I decided to head to the gym.

The plan for today

4 x 20′ endurance
20 minutes max incline treadmill
20 minutes flat incline treadmill jog
20 minutes elliptical (intervals, level 15)
20 minutes stationary bike (rolling hills, level 8)

Holy hell it was boring.

Now I’m at the airport waiting to get on my flight. I’m connecting through Hong Kong and getting back to Boston around 10:30PM. Ugh.

I just sync’ed up StravastiX. I’m certainly not putting a challenging load on myself these days. I think I need to ramp up the volume AND the intensity if I want to make much progress. It says that my fitness is improving, but I think it is deceived by the fact that I only started logging after my return from my knee operation. It had my fitness starting from zero, but it was actually pretty good prior to my layoff. I bet that I would be hovering versus slowing improving if that was the case. I think I need to get a good 6 months of activity recorded before I really trust the trends.

It’s almost time to restart the marathon plan. Except this time on the water!

Quantified Rowing

Measure – Adjust – Improve

Tag: elliptical