12/24 – 12/26 – More online racing.

Monday – 12/24 : 10K online race

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

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

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

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

That was good enough to earn me a last place!

bokeh_plot (62)

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

bokeh_plot (63)

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

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

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

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

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

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

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

Monday: 3 x 20′ / 2′

Back at work.  Static erg.  Started around 2:30.  Needed to slow to nearly 2:06 to keep under the HR cap.

       Workout Summary - media/20181217-1330360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15208|66:00.0|02:10.2|171.4|19.4|141.9|153.0|11.9
W-|14493|60:00.0|02:04.2|182.7|19.8|143.2|153.0|12.2
R-|00717|06:00.0|04:11.0|058.3|14.8|129.6|153.0|11.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04887|20:00.0|02:02.8|188.6|20.1|134.9|146.0|12.2
01|04830|20:00.0|02:04.2|182.7|19.7|145.9|151.0|12.2
02|04776|20:00.0|02:05.6|176.9|19.7|148.7|153.0|12.1

Tomorrow:  Strength Session.

 

Back to Basics

Well, June and June were not my best months.

I had a bad stretch at the end of May (5/27 to 6/4) where I did very little training.  This was allergies, injuries, work travel and a busy holiday weekend.

The rest of June was pretty good and my fitness improved.  Until the middle of July, when life just got too hectic for me to stick to a training plan.  I haven’t been in my fluid since July 11th.  Since then I’ve done some coastal rowing, some biking, but I also had a work induced 4 day training hiatus.  By the time last Friday rolled around, my fitness had declined to its lowest point since early June and was nearly as bad as it was when I was struggling with my SI Joint issues last fall.

I decided that it was time to simplify and the weather, in a perverse way, cooperated.  The whole week was humid, with scattered thunderstorms so I spent the whole time on the erg.

July 23 – Monday:  4 x 20′ / 2′

Back on a static erg, so I wasn’t sure what split I could hit.  Turns out it was 2:05.  It was a great, relaxing row.  I rowed with the rule that I couldn’t go past 145 in the first 20 minutes, then 150 for the next, then 155 for the last 2.

          Workout Summary - media/20180723-2345260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20211|88:00.0|02:10.6|167.3|18.7|145.6|154.0|12.3
W-|19253|80:00.0|02:04.7|179.7|19.3|146.4|154.0|12.5
R-|00962|08:00.0|04:09.5|043.3|12.6|137.4|154.0|13.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04808|20:00.0|02:04.8|179.0|19.5|139.5|147.0|12.4
01|04798|20:00.0|02:05.0|178.6|19.2|147.2|152.0|12.5
02|04815|20:00.0|02:04.6|179.8|19.2|149.0|153.0|12.5
03|04831|20:00.0|02:04.2|181.2|19.4|150.0|154.0|12.4

Tuesday, July 24: 4 x 20’/2′

Same as Monday.  Really enjoyable.  Right intensity to get a good HR plateau.  Looks like 180W is where I’m working from in a static erg.

          Workout Summary - media/20180724-2210270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20116|88:00.0|02:11.2|167.5|19.4|145.7|156.0|11.8
W-|19226|80:00.0|02:04.8|179.9|19.7|147.0|156.0|12.2
R-|00892|08:00.0|04:29.0|043.8|16.3|132.0|156.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04826|20:00.0|02:04.3|181.1|19.6|138.8|147.0|12.3
01|04791|20:00.0|02:05.2|178.8|19.6|146.2|151.0|12.2
02|04810|20:00.0|02:04.7|179.8|19.8|151.1|155.0|12.1
03|04799|20:00.0|02:05.0|179.9|19.8|152.1|156.0|12.1

Wednesday – July 25: 15×3’/1′

Time for a little intensity.  So, my favorite L3 workout in the world.  I set an arbitrary pace target of 1:55, and that turned out to be conservative.

Thursday, July 26 – Travel Day

Up at 5am to head to the airport.  I was taking a really quick trip to the San Diego.  Basically get there in time for a set of meetings and then catch the red eye home at 8:30 in the evening.  No time for training.

Friday, July 27 – Rest Day

I got home from the airport at 7am.  I went to bed and slept until 10:30.  Then straight into a quick set of meetings and then my wife and I took off to go to the cape for the weekend.  Her job was to collect our sons plus one significant other.  Mine was to do the shopping:  food, booze, and delicious seafood.  I got to the house around 6:30 and made dinner, seafood pasta and a big salad.  I enjoyed a couple of beers instead of training on a full stomach.  I’m thinking it was a good decision, but I still feel a bit guilty for not rowing.

 

 

 

Bouncy 2 hour row

Tuesday:  I went for another nice walk.  This time a bit closer to low tide.  Again, Itraced out the water’s edge.

 

Here is Monday and Tuesday’s walk superimposed.

Screen Shot 2018-07-04 at 12.57.42 PM

It was about a 5km walk.  My wife and I went into Wellfleet for lunch and some exploring, so no row in the afternoon onTuesday.

Wednesday, July 4:  2 hour row

On the right morning, I would really like to row down to Rock Creek Harbor.  Today was not the day.  I would need nice flat conditions, no wind, or a light breeze from the east, and close to high tide.  Today there was a wind from the northwest and nearly low tide.  The coast off of Eastham is really a huge sand flat goes out a mile or more from shore.  That means that when there is an onshore breeze, the chop really piles up, and I was essentially trying to row across it.  It was slow, tough going.

But I get ahead of myself.  I knew that today would be a reasonably busy day, and I wanted to do a long row.  I knew that I would be rowing around low tide, but I figured it would work out OK.

I launched from  the north beach on Loagy Bay and headed out following the deep water as near as I could tell.  I rowed west until the big rock was on my beam, and then I turned south.  These first two parts were great fun.  Light wind, flat water.  But as soon as I hit the shoals off of Eastham (at 28 mimutes in the time plot), things got a lot more difficult.  The chop became much steeper and more irregular, the water was less than 2 feet deep.  I don’t know if it was my imagination, but rowing in the shallow water made the boat feel heavier.  It was certainly slower.  On the plus side, every now and then I could see lobsters crawling along the sand.  Some of them were big!

The goal for today was a 2 hour row, so I slogged along until I reached the 1 hour mark.  When I turned around, I was hoping that the wind would be a bit behind me, but it seemed like it was still right on my beam, and I was still rowing beam on to the waves.  I experimented with rating up and that seemed a bit more effective in these cross seas.  I steered a bit farther off shore on the way north, at least at first.  Ultimately I turned back  to the northeast and this was a bit easier going with the waves on my stern quarter.

I kept going this way until I spotted the big rock.  I had come a fair bit too far onshore, and I needed swing around and row out to the rock.  I could see my oar blades stirring up the sand on the bottom.  I swung around the rock and headed in to channel on the north side of the island.  I managed to lose the channel and had to get out and walk to find the way to go to get back to the beach.

Screen Shot 2018-07-04 at 7.48.30 PM.png

          Workout Summary - media/20180704-1555230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20744|131:21.0|03:10.0|000.0|21.9|142.5|158.0|07.2
W-|19870|120:08.0|03:01.4|000.0|21.7|143.5|158.0|07.7
R-|00881|11:13.0|06:22.1|000.0|24.1|132.3|158.0|02.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|05138|27:15.0|02:39.1|000.0|20.3|137.4|151.0|09.3 nice water
02|05007|32:13.0|03:13.0|000.0|21.4|141.5|149.0|07.3 shallow choppy
03|05246|33:57.0|03:14.1|000.0|22.4|145.7|154.0|06.9 choppy way home
04|01958|11:56.0|03:02.8|000.0|23.1|148.2|154.0|07.1 after water break
05|00401|02:36.0|03:14.4|000.0|21.9|151.5|155.0|07.1 
06|01661|09:36.0|02:53.4|000.0|22.1|151.8|158.0|07.8
07|00458|02:35.0|02:49.2|000.0|20.5|141.3|149.0|08.6

Very tired after this.

Here are the last 4 rows that I have done to the south.

  • Blue:  90 minutes, hot, flat water (launched from stairs)
  • Green:  70′ row, launched from stairs.
  • Yellow: 80′ row, tough northerly wind
  • Red:  Today, 120′ row, launched from beach, low tide, choppy

Screen Shot 2018-07-04 at 7.40.14 PM.png

Today’s row was about 20.5km, and 120 minutes.  Rock Harbor is about 12km from the bottom of the stairs, so I think on the right day, I could totally make the run.

Great day! – Walking and rowing

After I got up this morning and had breakfast, I decided to go for a walk.  It was low tide, which is a blast because the sand flats are exposed and you can see all kinds of marine life.

I headed down the stairs from our deck and headed straight out to the water’s edge.  Then turned south.  My first goal was to walk to the rock that I nearly hit going down to Eastham.

Here it is about an hour after low tide.  It’s hard to get a sense of scale, but the rock is about 8 feet tall and 16 feet long.  It’s a big rock.

2018-07-02 10.37.52

I then continued to walk along the edge of the water.  The tide was coming in, so the shore was receding visibly as I walked.  But I had never really walked all along the south edge of the sand flats before and I was eager to explore.  I ultimately decided to try to find my way to the tidal creek that runs under the little bridge to our island.

Along the way I saw some really nice shore birds.  I think the white one was an Egret and the pair was, I think, Willets.

I had a couple of false starts as I went into streams that turned into dead ends in the marsh.  As I got further along, the sand turned to mud and at times I was buried to the middle of my calves, making slow progress.  Ultimately I found the creek and it was about 6 inches deep with a nice sandy bottom.  I was able to rise off all the muck.

As I got close to the bridge, I found a little tidal pool off to the side of the stream and there were 3 horseshoe crabs in it swimming around.

I made it to the bridge and walked back across the causeway, and then out to the Loagy Bay Beach.  I then followed the north shore of the island back around to the house.

Here’s the whole path.  It was just over 6km.

Screen Shot 2018-07-02 at 10.22.01 PM.png

The last bit was really sunny and the southerly breeze was entirely blocked by the island.  It was hot and the sand was soft.  I was pretty sweaty by the time I got home about an hour a twenty minutes after I started.

We chilled out at the house for most of the day, and then around high tide, I decided to go for a row.  I can launch from our stairs at high tide, so I did that and headed south.  The wind was in the process of swinging from the SSE to the SSW as I went.

I followed the shore of the island on my way south to give a wide berth to that damn rock (and also because the marsh is fun to look at).  Once I was well into the bay, I turned and followed the south shore out nd then turned to follow it.

That took about 20 minutes or so.  I decided that I would row south and turn at the 40 minute mark.  With a more direct course and a tail wind, I figured I would end up with a nice 70 minute row.

I watched my heart rate on the way south and tried to keep it around 150 or so.  When I turned, I stopped and drank half a liter of water.  Then I headed home.  The tail wind was pleasant because it lightened up the load.  But I missed the cooling breeze.  The chop was pretty big, maybe 12″ and the boat wakes would interact with it in unpredictable ways.  I experimented with different stroke rates and focused on clean finishes and keeping my blades clear of the wave tops.  It’s a lot more press down than I am used to in my Fluid.  The waves were pushing me around a bit and I had to do a lot of steering to stay on track.  Now the goal was to head directly back to my launch point and not run into the rock.

Mission accomplished.  I spotted the rock off on my starboard bow, about 100m away.  I turned toward the island and back to the stairs.  I stopped a bit offshore, got my feet out of the straps, and undid the nuts on the oarlocks.  It can be a bit hectic with the waves bouncing the boat around at the bottom of the stairs.  I paddled in like that and made a clean landing.  I was just in time.  The rocks around the base of the stairs were almost exposed and would have made landing a lot harder if I had pushed the time much further.

Screen Shot 2018-07-02 at 10.51.43 PM.png

          Workout Summary - media/20180702-2150230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12609|78:13.0|03:06.1|000.0|22.1|147.9|162.0|07.3
W-|12169|69:46.0|02:52.0|000.0|21.0|149.9|162.0|08.3
R-|00442|08:28.0|09:34.7|000.0|31.6|131.8|162.0|00.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02113|12:32.1|02:57.9|000.0|20.2|142.9|153.0|08.3 - into current
02|04542|26:16.9|02:53.6|000.0|20.6|149.4|154.0|08.4 - with current at first
03|05513|30:57.0|02:48.4|000.0|21.6|153.2|162.0|08.3 - tail wind

As usual, the hardest work of the outing was carrying the boat back up the stairs.

A great day!

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.

 

14K OTW – Steady State and Technique

Big day today.  Back in my Fluid, back on the upper Charles River.

It took me a little to get my boat reassembled, and I took my time.  The last thing I wanted to was to screw something up and flip when the air temp was 35F and the water was around 45F.

The despite it being a bit cold.  The weather was beautiful.  There was very little wind and it was nice and sunny.  It had warmed up to the mid forties by the time I had finished.

The water was nice and flat and I was able to just focus on trying to remember how to row.

The plan was pretty simple:

  • 4K to the dam just rowing steady state to reacclimate
  • 3K back upstream working on technique
    • 500m Square blades
    • 500m alternating SBR and feathered
    • 500m trying to row feathered without touching water
    • repeat
  • Same thing 3K down stream
  • 4K back to the dock rowing steady state to see if I made any progress

It’s funny, the first few outings in  the spring, my heart rate is quite high and my boat speed is quite slow.  After a couple weeks in the boat, I seem to get back in the groove.  Today was much the same.  In addition, there was a reasonable amount of current flowing, so I was about 5 sec faster downstream and 5 sec slower upstream on pace.

Screen Shot 2018-03-29 at 11.10.13 AM.png

Workout Summary - media/20180329-1335260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13974|80:00.0|02:51.8|134.7|18.2|146.8|162.0|09.6
W-|12923|68:20.0|02:38.7|142.9|18.6|147.8|161.0|10.2
R-|01058|11:40.0|05:31.2|086.8|16.0|141.2|161.0|03.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00889|04:34.2|02:34.3|144.2|17.0|131.5|146.0|11.4 to the cut
01|02735|13:15.0|02:25.3|157.2|18.4|154.1|158.0|11.2 downstream ss
02|02815|15:54.0|02:49.5|136.3|17.5|148.1|161.0|10.1 drills
03|02768|14:43.2|02:39.5|133.5|18.6|143.7|155.0|10.1 drills
04|02881|15:22.2|02:40.1|145.0|19.4|151.0|157.0|09.7 upstream ss
05|00835|04:31.8|02:42.7|146.4|21.2|147.2|160.0|08.7 cut back to dock

I’m nursing a nice set of blisters on both hands, and I’m sore in lots of places.  And I’m happier than I’ve been in months!

Tomorrow:  Low Intensity day.  OTW 1x.  Depending on time and fatigue, somewhere between 60 and 80 minutes of rowing.  Main intent is to get in some ss meters, but I want to do some side video to see where I am from a technique perspective.  So that means I will probably throw in a few short rate ladders.

 

Sticking to the easy stuff 4 x 20 / 3′

Just trying to keep my base building going.  Another instance of the PM5 misbehaving and painsled losing all my data.  This is getting old.

Nice and easy.  HR stayed below 150 the whole way.

This was one of the error codes.  It popped up with 3:00 left in the whole row.

2017-12-24 16.04.22

I guess I will try a firmware upgrade tomorrow.

 

A bit better. An easy 40 minutes

Around 6pm, I decided I really wanted to exercise a bit more.  So, I jumped on the erg, dialed up 40 minutes and started rowing.

The thought was to just pile on some Cat VI meters.  And that’s what I did.

Workout Summary - media/20171223-2300300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09554|40:00.0|02:05.6|176.4|18.4|144.6|154.0|13.0
W-|09555|40:00.0|02:05.6|176.4|18.4|144.6|154.0|13.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|154.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02394|10:00.0|02:05.3|176.7|18.4|133.1|143.0|13.0
01|02386|10:00.0|02:05.7|176.1|18.6|144.4|146.0|12.8
02|02387|10:00.0|02:05.7|176.4|18.3|148.6|151.0|13.1
03|02387|10:00.0|02:05.7|176.4|18.4|152.4|154.0|13.0

I felt a bit better after that.  Tomorrow, more of the same.  4 x 20′ / 3′ – Cat VI.

 

 

4 x 20′ / 3′

Not surprisingly, I felt pretty tired this morning.  The HRV data agreed.  Luckily, I had an easy sessions scheduled.

Plan:

  • 4 x 20′ / 3′
  • Cat VI: Pace – 2:06-2:11, Rate: 18

This felt like a lot of work, but my heart rate stayed nice and low.

          Workout Summary - media/20171218-1410320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20017|92:00.0|02:17.9|168.0|18.0|138.5|147.0|12.1
W-|19074|80:00.0|02:05.8|175.3|18.0|139.5|147.0|13.2
R-|00947|12:00.0|06:20.3|057.5|18.2|126.4|147.0|01.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04772|20:00.0|02:05.7|175.1|17.9|135.9|143.0|13.3
01|04766|20:00.0|02:05.9|175.3|18.0|140.2|146.0|13.2
02|04770|20:00.0|02:05.8|175.5|18.1|140.6|145.0|13.2
03|04766|20:00.0|02:05.9|175.3|18.1|141.5|147.0|13.2

Screen Shot 2017-12-18 at 2.41.37 PM

Tomorrow: I really would have liked to train tomorrow, but I am flying to San Diego at 7am, and flying back on the red eye.  Next session is probably Wednesday afternoon.