A week of mostly vacation

Friday – June 28 – On the cape – No Training

I arrived at Logan at about 7:30AM.  I was in my car and on the way to the cape by 8:00AM.  The traffic leaving the city was pretty heavy, but by the time I was down to Weymouth, things were moving better.  I got to the house around 11, with donuts!

I had a couple of work calls and hung out.  I was massively tired and didn’t feel like working out.

Saturday – June 29 – 3 x 20′ / 2′ (Humon)

Down on the cape, in the basement.  Feeling tired from travel.

Humon kept me honest.

Screen Shot 2019-07-06 at 8.34.32 PM.png

I saw that I was dipping into the orange with r20, 180 stuff, so I kept away from any higher power segments.

We headed out late to go home on Saturday night.

Sunday – June 30 – No training

I was feeling lazy, but I managed to head outside and do a few hours of yard work.  After that, I wasn’t in the mood for any training.

Monday – July 1 – Steady State with a few higher rate bursts.

I’m not getting to do a lot of rowing in my single these days, so this session was a treat.  I decided to do an extensive warmup, all the way to the dam at Waltham center.  I did a Rojabo style warmup, with stroke sets of increasing intensity.

I’m thinking that a more intense warmup, even when doing an endurance session “opens up” the circulation in the muscles and raises the smO2.

This certainly seemed to be the case today.

Screen Shot 2019-07-06 at 8.47.47 PM

After the warmup, I rowed, focusing on technique.  If I dipped into orange, I would ease off the pressure and focus on really easing into the drive from the catch.  At the end of the trip back up the river, I saw a guy I knew, so I did a quick segment at higher rate to go say hello.  After a quick chat, I did another twenty strokes or so of harder rowing, and then after navigating a set of booms across the cove, I settled back into normal endurance rowing.  Something I am noticing is that I am tending to overload at the start of these intervals, notice the sliver of red.  I slowed down to fix that , and again focused on form.  The rest of the row was unremarkable, but I did another couple of quicker bits right at the end.

It was a really nice session and I managed to find a bit of boat speed in some of the harder bursts.

        Workout Summary - media/20190701-1335500o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14790|01:23:57.4|02:50.3|119.5|20.2|136.1|167.0|08.7
W-|12254|00:59:17.2|02:25.1|135.8|20.1|140.6|165.0|10.4
R-|02546|00:24:41.3|04:50.9|080.2|20.4|125.2|165.0|03.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00324|01:37.2|02:29.8|135.0|17.8|127.1|135.0|11.2
02|00791|03:46.9|02:23.4|130.5|19.5|134.1|149.0|10.7
03|00853|04:01.0|02:21.2|145.9|22.1|146.7|157.0|09.6
04|00227|00:59.6|02:11.2|190.2|25.1|151.3|162.0|09.1 - 1' at r24
05|00314|01:23.4|02:12.7|182.1|24.2|142.3|164.0|09.3 - 30 strokes @ r24
06|00162|00:36.8|01:53.9|289.7|34.2|150.0|165.0|07.7 - 20 strokes @ max
07|02932|14:25.9|02:27.7|125.3|18.3|144.3|152.0|11.1 - back upriver
08|00165|00:41.7|02:06.1|216.3|27.3|140.2|151.0|08.7 - 20 strokes @ r27
09|00134|00:36.2|02:15.0|194.3|24.9|126.7|140.0|08.9 - 20 strokes @ r25
10|00136|00:37.0|02:15.9|185.6|26.0|114.8|128.0|08.5 - 20 strokes @ r26
11|02583|12:57.1|02:30.4|129.0|19.3|139.6|156.0|10.3 - back down river
12|01508|07:29.2|02:29.0|118.0|18.5|135.8|141.0|10.9 - back upriver
13|01484|07:18.0|02:27.6|124.2|20.0|142.6|154.0|10.2 - part 2
14|00234|00:55.6|01:58.6|241.4|30.3|147.4|163.0|08.4 - cut to turn
15|00406|01:51.6|02:17.6|140.5|24.7|142.6|160.0|08.8 - across lagoon

Tuesday – July 2 – 12 x 3’/1′

I got up early, mainly because I couldn’t sleep.  It seems like trips to Asia mess me up for about a week.  We were going to be heading down to the cape later in the day, and I wanted to get a session in.  I also wanted to get back to some semblance of a training plan, so I decided to make this session a bit more intense.

I used to do this session as 15×3’/1′  Today, since I was pressed for time, I decided to take the first few intervals as warmup.

I wore the Humon, to see what these kind of intervals look like from an smO2 perspective.

Screen Shot 2019-07-06 at 9.02.06 PM

So, they look kinda cool!  You can see the quick trip into the red in each interval.  You can also see the recovery.  I was generally flipping from blue to green right when I was starting the next interval.  You can also see the effect of cumulative fatigue in the lower peak smO2 as I get deeper into the session.  I also slowed down.  I was really having issues.  I trust the power in the summary more than the pace.

        Workout Summary - media/20190702-1250500o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14244|01:04:09.9|02:15.1|168.3|23.4|150.5|178.0|09.5
W-|09284|00:35:53.1|01:56.0|228.5|24.8|156.3|178.0|10.4
R-|04970|00:27:10.0|02:44.0|091.9|21.6|142.6|178.0|11.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00791|03:00.0|01:53.8|237.1|25.1|143.2|156.0|10.5
02|00797|03:00.0|01:52.9|240.2|25.1|148.1|160.0|10.6
03|00762|02:53.1|01:53.5|236.7|24.6|148.8|162.0|10.8
04|00794|03:00.0|01:53.4|237.6|24.6|153.8|165.0|10.7
05|00791|03:00.0|01:53.8|238.9|25.3|157.2|168.0|10.4
06|00778|03:00.0|01:55.7|233.0|24.7|157.1|170.0|10.5
07|00768|03:00.0|01:57.2|229.7|25.4|159.3|171.0|10.1
08|00754|03:00.0|01:59.4|217.4|24.6|158.7|170.0|10.2
09|00762|03:00.0|01:58.0|213.9|23.5|159.5|171.0|10.8
10|00766|03:00.0|01:57.5|219.1|24.8|162.2|172.0|10.3
11|00756|03:00.0|01:59.1|213.6|24.8|163.0|172.0|10.2
12|00765|03:00.0|01:57.6|225.0|24.8|164.7|178.0|10.3

bokeh_plot - 2019-07-06T211246.686

I guess that’s why I need a training plan.

Wednesday – July 3 – 16km Coastal

A beautiful, sunny day.  Not a lot of wind.  A great day for a nice long row.  I launched from the beach by Loagy Bay, and headed out to the red buoy.  For a change, I decided to row down south a bit along the shore of Lt Island.  There are a couple of big rock that are visible almost until high tide, and I could see them clearly, so I rowed down to the big rock to the south of the island.  Then I doubled back and rowed on the inside of the other big rock back to the red buoy.  Then I set a course for the harbor, basically due north.   I threaded my way into the inner harbor and dodged a few power boats.  On the way back to the beach, I hugged the shore of Indian Head, mainly to avoid the wakes from the boats in the channel out of the harbor.

Screen Shot 2019-07-06 at 9.17.02 PM.png

It was a nice, low intensity session.  No Humon today, but I kept the HR below 150.  The pace varied all over the place because of tide (it was coming in) and breeze.

Thursday – 4 July – 4 x 10′ hard rate ladders

In the morning, I went for a low tide walk.  I love doing this.  I walked a little more than 3 km, and explored the sand flats going south from our house.

Screen Shot 2019-07-06 at 9.43.54 PM.png

I didn’t feel ready to take on full power long intervals, especially in coastal conditions.  It was another beautiful sunny day.  A bit more wind, and with the holiday, every power boat was on the water and throwing up wakes.  To make the session a bit more tolerable, I decided to make them rate ladders.

  • 4′ @ r24
  • 3′ @ r26
  • 2′ @ r28
  • 1′ @ r30

Why I do these intervals in the 1x, I usually aim between 26 and 28.  But I usually am doing a 4 x 2K which is a lot closer to 9 minutes.  I also have a lot less navigating to do and it’s a lot less choppy.

Screen Shot 2019-07-06 at 9.32.27 PM.png

I rowed out to the red buoy as my warmup.  I threw in a couple of hard 20s to get used to the idea.  Then I had a drink and got ready.  When I was within a minute of starting, I was swamped by a wake, so a quick flip of the autobailer was needed.  Then I was off and rowing.

I focused on keeping my stroke light and hitting the rate.  This was made challenging by the fact that I was doing the piece close to and parallel to the main channel.  Someboats were nice to me and either steered wide, or slowed down a bit to minimize the wake.  Others did neither of those things and I ended up with a cockpit full of water.   As I got to the r28 and r30 sections, the boat traffic became a bit thicker and the wakes were pretty constant.

The second interval, I decided to row away from the channel.  This was a good idea, but didn’t help entirely.  I made it through 3 minutes of the first 4′ section and was totally swamped by a huge wake.  I dropped a couple strokes and opened the bailer.  I rowed the rest of the piece with the bailer open, which slowed me down a bit and made the boat feel a bit heavier, but it was better than sliding the seat through water, since I was flooded all the way to cover the seat deck.

I rowed the rest continuing toward Loagy Bay, and turned the boat in time to start the third interval.  I did the usual bargaining with myself, that if I did a good job with this one, I’d stop the workout there.  It was a fine interval.  Less wakes, but I got swamped again near the end of the r26 section.  I flipped the bailer on again and finished it out.

I felt a bit better than I feared I would, so I decided to do the last interval.  I needed to get back to the beach anyway.  This one went right to plan.  No interruptions, no swampings, and no stops for the bailer.  I just didn;t have much power left in my legs.

Good workout.

Tough to get a lot of metrics on this one because of the wind, current and waves, but the HR shows pretty consistent effort.

Friday – 5 July – 3 x 20’/2′ on slides

Another walk in the morning.  This time going to the north side of the island.  This time, about 4km.

Screen Shot 2019-07-06 at 9.46.27 PM.png

Then in the afternoon, my wife and I kayaked around the island.  This was huge fun, we saw a bunch of cool birds.  We stopped at the bridge and I jumped off into the water.  This activity is a summer tradition, as illustrated on the webpage for our residents association.

foo.png

after that, we paddled back along the south edge of the island, this was a bit of slog into the freshening breeze.  Fantastic.

Later in the afternoon, the wind had freshened some more, and I didn’t feel adventurous, so I went and did a 3×20 endurance session in the basement.

The first twenty minutes, I did in warmup format.  Again trying to maximize smO2.  I was pretty tired after the long walk and kayak adventure.  It was interesting watching it climb even through the second 20 minute piece.  Heart rate was quite low, but I felt taxed throughout.

Screen Shot 2019-07-07 at 11.17.17 AM

Saturday – 6 July – 10K threshold

Another beautiful morning, another walk on the sand flats.  I hit it right at low tide and it was a particularly low tide today, so I was able to walk all the way out to the big rock that I rowed around on Thursday.

 

2019-07-06 09.22.21

From out there, the island looks very small.

2019-07-06 09.22.26

I was able to walk around both of the rocks that I had rowed around on Thursday.

Screen Shot 2019-07-07 at 11.33.40 AM

I lazed around for most of the day, and finally got up the oomph to go erg in the late afternoon.  I definitely was not feeling too sharp, and I had a limited time window.  I dove into a hard 10K without any real warmup and boy did I struggle at the start.  I was having trouble getting into any rhythm and my breathing was all messed up.  I stopped a couple times in the first 500m, and then rowed well below target power through 1000m.  Then I tried to ramp up the power to target and bailed out again.  I sat there for a few seconds and then I just started paddling.

My smO2 started rising.  And I started to feel a lot better.  I started pulling 200W and it was OK.  Then as I went along, I pushed a little harder, and then a bit more.  When I first targeted 200W, my projected finish was around 40:30.  Then I pulled it down to 40:20.  With 3000m to go, I pushed a bit more and saw a projected finish hovering around 40:00.  With 1000m to go, I rated up and pushed the power up to around 230W which enabled me to finish in about 39:50.

        Workout Summary - media/20190706-2055480o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09997|00:39:48.7|01:59.5|213.2|24.9|153.2|174.0|10.1
W-|10000|00:39:49.2|01:59.5|213.2|24.9|153.2|174.0|10.1
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|174.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:15.1|02:07.5|196.7|23.5|123.2|140.0|10.0
01|00973|04:12.9|02:09.9|196.5|24.1|138.4|146.0|09.6
02|01027|04:05.1|01:59.4|206.0|24.3|149.2|151.0|10.3
03|01000|03:57.0|01:58.5|210.5|24.7|152.3|154.0|10.3
04|01000|03:55.8|01:57.9|213.5|24.9|154.1|156.0|10.2
05|01000|03:55.4|01:57.7|214.5|25.0|157.7|159.0|10.2
06|00964|03:46.8|01:57.6|215.1|25.0|159.8|162.0|10.2
07|01036|04:01.9|01:56.8|220.0|25.2|163.4|165.0|10.2
08|00967|03:45.8|01:56.8|220.2|25.4|166.5|168.0|10.1
09|01033|03:53.5|01:53.0|242.9|27.3|172.0|174.0|09.7

The smO2 shows the struggle with lack of a warmup.  Once I was past the 10  minute mark and my muscles were actually working well, things were pretty good.

Screen Shot 2019-07-07 at 11.47.04 AM

Good lesson to learn about how a warmup affects things.

Today is our last day down on the cape.  Hopefully I will get to do another coastal row.  Then tomorrow I have an early flight out to San Francisco for a big conference.

 

 

 

 

The rest of my trip

After my adventure on Sunday, I rushed back to my hotel, took a quick shower, packed up my stuff and headed to the train station.  We took a train from Shanghai to the city of Hefei, about two and a half hours away by high speed rail.

Once we arrive, we had a nice dinner with some of the team leaders there, and I called it a night.

Monday, June 24 – Treadmill

There was a well equipped fitness center in the hotel in Hefei, but alas no rowing machines.  I grabbed a treadmill and started to hike.  Going gradually to see how well I could coax my smo2% up in a warmup.  I definitely didn’t give it enough time and it peaked out much lower than other sessions.

Basically what I did was start walking slow and level.  Then I increased the pace to about 3 mph.  Then I increased the incline every minute to get me to 15%.  Around the 5 minute mark, I did a 1 minute run on the incline, that’s the dip.  Then I slowed it way back down, and had a drink.  In retrospect, I should have done that a couple more times to open things up.

Then I just hiked up the 15% incline at about 3 mph.  I saw orange, so I back off to 2.8 soon after starting.  That worked fine until about 20 minutes in, where I needed to drop the pace a bit more.  The last minute or two was in the orange, but my HR was still quite low.

Screen Shot 2019-06-28 at 3.58.20 AM

When I got back to my room, it was sunny, clear and beautiful outside.  My room had a great view.

 

 

I had a busy day at our design center in Hefei.  I great group of engineers.  In the afternoon, we headed to the train station and headed back in the direction of Shanghai, stopping in the city of Wuxi.  I was schedule to have a business dinner with a customer.  We went to a really good Japanese restaurant and had lots of beer and Sushi.

Tuesday, June 25 – Stationary Bike intervals with Humon

The fitness center was hot, and I was feeling pretty tired, and just a little hungover.  I hopped on a stationary bike, and started pedaling.  I did about 20 minutes of warmup, including a couple of sprinty bits.  This warmup increased my smo2 from 63% to 70.9%.

Then I programmed in one of the preset “interval sessions”.   I set it for a 40 minute session.  This turned out to be another 10 minutes of warming up and then a one minute on / one minute off routine with 4 levels of intensity for a total of 14 reps.

As it turned out, I had not set the intensity high enough for this session, as you can see I was not getting into the red in most of the sprints.

Screen Shot 2019-06-28 at 3.37.38 AM

But, it was interesting following my progress on the app.  I met my colleague in the lobby and we grabbed a “didi” (basically the same as an Uber) to drive us to Shanghai, which was about a 90 minute ride.

When we got to Shanghai, I went straight to a lunch time meeting with one of our teams there, then headed over to another office and had another set of meetings.  In the evening, I had a business dinner with a customer at an extremely good, very small Chinese restaurant.  Then it was back to the Kerry hotel.

Wednesday, June 26 – 3 x 20′ Endurance Session on the erg

I grabbed the good erg, and set myself up to do a nice gentle warmup.  I started with a pick drill, and then just gentle rowing.  I was alarmed by the early appearance of some orange.  I decided to experiment with a set of moderate power bursts.  I did 10, 20, 30, and 40 strokes The 40 strokes I did a noticeably lower power.  You can see the corresponding dips and recoveries in the SMO2%.  I finished very close to where I started, 72% vs 69%.  I’d have to say that this was not an entirely successful warmup.  I suspect that it would have recovered to a much higher umber, but not in the 2 minute rest that I had programmed.

Screen Shot 2019-06-28 at 4.11.06 AM

The rest of the session was pretty much terrible.  I had a lot of trouble staying in the green and ended up just alternating r18 and r20 at 160W and 180W.  Even with that light load, my SMO2% was low, and my HR was a bit high.  I was a bit grumpy so I sprinted out the last 2 minutes, taking my SMO2% way down to a 61%.

It’s interesting that the Humon color algorithm is a much more sensitive indicator than HR.  If my theory that I am not making good progress because I had been overcooking my steady state stuff, this will certainly put that theory to the test.

I went straight from my workout into some work calls, took a quick shower, and headed into the office for a couple of last meetings.

After lunch, I headed to the airport to fly to Taiwan, the last stop on my, way too long trip.  I arrived at my Hotel, the Sheraton in Hsinchu around 8, had some dinner, and then I was on the phone in conferences until about 11pm.

Thursday, June 27 – Inclined walk

I was up at 5:30 and in the fitness center before 6.  I headed to the treadmills and settled in for another boring slog.

The plan was the same as the last one, but I was going to try to take the warmup more slowly.  Again, I got up to a healthy walking speed and then boosted the inline, but only a degree or two every minute.  It was good to see my SMO2 climbing as I went.  After twenty minutes I was at the right incline and then stopped to grab a drink and towel off.  It was remarkably hot and humid.  My SMO2 climbed really well in that rest period.  From 63% at the start to over 72% after recovery.

Screen Shot 2019-06-28 at 4.26.28 AM

In the session itself, I found that I was pretty tired and the  time was going very slowly.  Kept popping over into orange, and I would slow down a tenth or drop the incline by a degree each time.  But you can see how many times that happened.  It was not my best work.

After my workout, I started my business day.  A couple of quick calls in my room.  It was a misty morning, and the mountains near Hsinchu looked like classic asian landscape art to me.

2019-06-27 07.09.48lores

To our office for prep meetings, then to a customer reception at lunch, then to another customer meeting, then back for another internal meeting, and finally a dinner meeting with a few of the managers.  Around 8 I headed to airport and got on a work teleconference.  This lasted my whole trip to the airport.  I checked in, got settled in the China Airlines lounge and got on another work call.  This lasted until it was almost time to board my 11:35 flight.  This flight took me from Taipei to San Francisco.  I arrived at 8pm, shuffled off to the Delta terminal and caught the 10:42pm red eye to Boston.  I am currently over Nebraska with another 2:37 to go.

Once I get to Logan Airport, I am going to drive straight to the Cape.  Hopefully arriving before 11 on Friday.

It’s been quite a trip.  I had a rowing experience I will never forget.  Visited places I have never been, and worked out every day that I was on the ground.  I’m pretty happy with that.

 

 

12k of easy coastal rowing

Down on the cape. It was foggy when I woke up, but by 9am it was clearing up, the wind was light and the water was nice and flat.

I loaded up my boat and oars and headed to the little beach on the north side of the island.

I wasn’t feeling very ambitious so I just set off to the northwest at r18 and tried to keep my releases clean and blades off the water. My HR stayed weirdly low throughout the whole workout.

https://rowsandall.com/static/plots/20190602-1610530o20190602-161119.png

        Workout Summary - media/20190602-1610530o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11987|01:08:53.0|02:52.4|000.0|19.4|135.0|151.0|09.0
W-|11693|01:04:52.0|02:46.4|000.0|19.2|136.7|151.0|09.4
R-|00297|00:04:01.2|06:45.5|000.0|23.2|108.5|151.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|05184|28:42.8|02:46.2|000.0|18.3|135.1|144.0|09.9
02|05631|31:06.2|02:45.7|000.0|19.6|137.3|147.0|09.2
03|00878|05:03.0|02:52.6|000.0|21.3|142.0|151.0|08.1

A delightful row!

Tomorrow: a Humon Hex threshold test.

Tuesday: 3 x 20′ / 2′ L4

Just a really nice workout.  On static, I was trying to hold:

  • 16spm – 160W
  • 18 spm – 180W
  • 20 spm – 200W
  • 22 spm – 220W

        Workout Summary - media/20190205-1325420o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15025|66:00.0|02:11.8|165.9|16.7|138.2|160.0|13.6
W-|14358|60:00.0|02:05.4|178.1|17.4|139.4|159.0|13.8
R-|00672|06:00.0|04:28.0|044.2|09.4|127.1|159.0|10.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02375|10:00.0|02:06.3|172.8|16.7|123.0|136.0|14.2
01|02385|10:00.0|02:05.8|176.2|17.3|136.5|141.0|13.8
02|02384|10:00.0|02:05.8|176.3|16.9|136.3|145.0|14.1
03|02407|10:00.0|02:04.6|181.1|17.7|148.0|154.0|13.6
04|02393|10:00.0|02:05.4|179.3|17.7|142.9|152.0|13.5
05|02414|10:00.0|02:04.3|183.0|18.2|149.4|159.0|13.3

Sure was more comfortable on a static erg.

One fun comparison.  I used the Trend Flex Plot to look at the power versus stroke rate for today’s L4 and Saturday’s, which was the same stroke sequence, but shifted up by 2 spm, and down by 10W. (Saturday on the left)

Tomorrow:  Hard Distance – 30′.  Last time I did this session, I managed a 1:53.8 pace.  Tomorrow’s target pace 1:53.0

New plan!  There is an online 10K race on rowsandall that opens up tomorrow.  I’ll do that for my hard distance piece instead.  Last time I did a 10K, my avg pace was 1:57.2, but I was holding 1:56 through a lot of it.  I think I will aim at that.  stroke rate 24.

 

 

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.