Treading water (but no actual swimming)

Last post was on Sept 3rd, quite a while ago.  That covered my row on Sept 2.

Tuesday – Sept 3 – Drills on the fives

Back in my single, back in Newton.  Feeling a bit unfamiliar.  Best way to cure that…Drills!

The plan is simple, row for 4 minutes and then do 1 minute of drills.

  • square blade
  • late feather
  • open palms on recovery
  • half slide rowing
  • pause at body over

It was a nice morning, and there some other boats out.  Even if I’m not really prepping for an event, it’s still nice to be out and working on getting better.

        Workout Summary - media/20190904-1621000o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13861|01:16:02.4|02:44.6|000.0|19.8|142.8|164.0|09.2
W-|08194|00:39:47.2|02:25.7|000.0|20.0|147.2|162.0|10.3
R-|05685|00:36:16.6|03:11.4|000.0|19.6|138.0|162.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00084|00:25.1|02:29.4|000.0|19.2|124.5|126.0|10.5
02|00318|01:31.2|02:23.2|000.0|19.0|135.2|141.0|11.0
03|00189|00:54.2|02:23.5|000.0|19.8|132.9|137.0|10.6
04|00850|04:03.6|02:23.2|000.0|19.6|146.0|153.0|10.7
05|00840|04:06.4|02:26.7|000.0|19.5|147.8|151.0|10.5
06|00341|01:38.0|02:23.7|000.0|19.5|149.5|153.0|10.7
07|00832|04:04.2|02:26.7|000.0|19.6|145.4|149.0|10.5
08|00735|03:37.2|02:27.7|000.0|19.5|149.0|153.0|10.4
09|00487|02:22.0|02:25.8|000.0|20.2|148.5|153.0|10.2
10|00237|01:10.9|02:29.8|000.0|19.4|141.8|147.0|10.3
11|00179|00:52.8|02:27.3|000.0|19.2|141.6|143.0|10.6
12|00535|02:37.2|02:26.8|000.0|19.8|150.6|155.0|10.3
13|00576|02:45.6|02:23.7|000.0|20.7|152.9|159.0|10.1
14|00736|03:34.7|02:25.9|000.0|20.1|148.8|156.0|10.2
15|00311|01:31.9|02:27.7|000.0|20.2|149.0|152.0|10.0
16|00343|01:40.6|02:26.8|000.0|20.3|156.2|157.0|10.1
17|00128|00:38.0|02:28.2|000.0|20.6|145.7|148.0|09.8
18|00072|00:22.6|02:36.7|000.0|21.2|131.3|133.0|09.0
19|00400|01:51.0|02:18.9|000.0|23.1|151.1|162.0|09.3

Wednesday – 4 Sept: 2′ on / 1′ off increasing rates

This was a hard and fun session.  There was a reasonable headwind going upriver.  I ran out of oomph in the last set, which I did the first three downriver and then turned to come back.  I bailed on the r28 rep, and then basically did 1′ and 1′ off of r28 instead for a few reps, just to get a bit more time at rate.

       Workout Summary - media/20190904-1621460o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11736|01:07:54.1|02:53.6|112.8|22.1|144.4|179.0|07.8
W-|06742|00:30:02.8|02:13.7|174.3|23.9|153.6|178.0|09.5
R-|05008|00:37:52.6|03:46.9|064.0|20.7|137.1|178.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00112|00:33.0|02:27.7|128.7|19.8|127.0|129.0|10.3
02|00415|01:57.0|02:21.1|130.8|20.0|135.0|145.0|10.6
03|00430|01:57.0|02:16.0|165.5|22.4|139.2|152.0|09.8
04|00473|02:03.4|02:10.5|159.0|24.2|149.0|160.0|09.5
05|00477|02:02.5|02:08.3|182.3|26.0|155.0|166.0|09.0
06|00246|01:00.4|02:02.8|222.8|27.9|152.2|161.0|08.8
07|00411|01:55.7|02:20.7|151.6|20.2|142.1|159.0|10.6
08|00459|02:04.6|02:15.8|171.3|22.1|157.1|167.0|10.0
09|00441|01:57.9|02:13.7|201.0|23.8|160.6|172.0|09.4
10|00476|02:04.8|02:11.1|183.0|25.4|164.8|175.0|09.0
11|00456|01:55.9|02:07.2|217.0|28.0|168.8|178.0|08.4
12|00418|01:56.1|02:18.9|134.6|19.6|145.1|160.0|11.0
13|00447|02:00.2|02:14.4|164.5|21.5|155.3|166.0|10.4
14|00442|01:56.4|02:11.6|149.9|24.1|161.5|171.0|09.5
15|00433|01:56.0|02:13.9|210.9|26.4|164.9|176.0|08.5
16|00147|00:39.9|02:16.1|179.1|28.6|162.0|164.0|07.7
17|00226|01:01.1|02:15.1|192.7|27.5|154.8|167.0|08.1
18|00234|01:00.9|02:10.1|213.8|27.6|158.6|167.0|08.4

Thursday – Sept 5 – crappy static 10K

I had a conference call that went until after 10pm, so I slept in instead of getting up to row.  Later in the day, I went to the gym for a quick session.  I decided to do a threshold piece, and 10K has been giving me a lot of trouble lately.  I might as well work on that.  I set a target to just keep the pace under 2:00, and if you looked at the monitor picture, you’d conclude that it wasn’t so bad.

Sure, a little bobble in the middle, but no big deal.  Here’s the summary plot though.

3 HD’s!  I am in a tough place right now.  My stroke power is great, but my aerobic capacity is not anywhere near it was.  So I go too hard, under rate, and get discouraged.  I also don’t have a hard training objective, or trackable plan so, it is easy to start playing mind games when it gets a little scary in the middle of a long row.  Finally, ergs are boring.  I think I have to do a better job at rowing to stroke rate and pace goals.  I have to stop over cooking the beginnings of these rows.

Friday – Sept 6 – No training

I was working from home on Friday, so I didn’t go off to row in the morning.  I planned to do an erg session, but I didn’t have a gap in my schedule to go do it.

Saturday – 7 Sept – Aborted 10K

We stayed in Hopkinton this weekend, and so I planned to do an erg session in the afternoon.  I was so pissed off about the 10K row that I thought I would try again (today on slides).

I didn’t warm up on Thursday, so I did a nice 2K warmup.

Then I decided to be very careful and stick to the 2:00 pace.  I made it less than 2k before I gave up.  I was having some stomach issues and I really needed to stop the row.

That was massively depressing.  I really seem to be struggling.

Sunday – 8 Sept – 3 x 30′ / 2′

I was feeling very spooked about how badly things had been going.  I decided to step back and do a very consistent, low intensity session and go extra long.

It was a good call.  I was relaxed, enjoyed some good podcasts, and felt much better afterwards.

        Workout Summary - media/20190908-2135590o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21997|01:34:41.3|02:09.1|166.7|19.3|140.6|157.0|12.0
W-|20623|01:26:46.5|02:06.2|174.1|19.1|142.2|157.0|12.4
R-|01379|00:07:55.2|02:52.3|084.8|21.7|123.5|157.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|06551|27:36.3|02:06.4|173.4|19.2|133.5|144.0|12.4
02|07045|29:41.7|02:06.5|173.2|18.9|142.9|149.0|12.5
03|07028|29:28.5|02:05.8|175.8|19.3|149.6|157.0|12.4

Monday – 9 Sept – Steady state OTW with Humon

--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13655|01:16:06.2|02:47.2|120.6|20.1|133.4|158.0|08.9
W-|11821|00:58:46.1|02:29.1|138.2|19.5|139.6|158.0|10.4
R-|01839|00:17:20.7|04:43.0|061.2|21.9|112.4|158.0|06.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00152|00:45.6|02:29.8|130.5|19.7|130.3|133.0|10.1
02|02793|14:09.2|02:32.0|129.3|17.9|135.9|141.0|11.0
03|02716|13:46.6|02:32.2|131.8|18.3|135.3|148.0|10.8
04|02721|13:22.5|02:27.5|144.3|20.5|143.4|158.0|09.9
05|02777|13:39.0|02:27.5|142.8|20.1|144.9|154.0|10.1
06|00290|01:19.2|02:16.6|172.4|25.7|141.7|153.0|08.5
07|00372|01:44.0|02:19.8|155.5|25.4|137.5|154.0|08.4

Paces are slower because I used the data from the 2′ on 1′ off workout to do an analysis comparing gps and impeller data for up river and down river segments.  My calibration was off by about 3 seconds per 500m.  Bummer.  I’m slower than I thought I was. 😞

On the plus side, this session was just delightful from beginning to end.  I rowed it with Humon and tried to dance on the edge between green and orange.  I found that I am working a lot more efficiently at r20 than r18.

Screen Shot 2019-09-14 at 11.46.11 AM

Tuesday – 10 Sept – No Training

I was out late because of a work celebration.  One of my coworkers was celebrating their 40th work anniversary.  So, I slept in on Tuesday morning.  I intended to go to the gym, but too many interruptions and too much work to do.

Wednesday – 11 Sept – Steady State OTW with Humon

Same session as monday.  tried to stick to r20.  I decided to do some higher rate work in the warmup to see if it hurt or helped later on.

At the end of my warmup, as I approached the dam in Waltham, I passed a sculler going the other way.  I’ve talked to him a number of times, a nice guy in his seventies.  Anyway, I got to the end, turned my boat, had a drink and then set off after him.  I knew it was just a steady state session, but the knowledge that there was a boat out  there ahead of me was stuck in my head.  I maintained my rate, but there might have been a little extra pressure in my stroke.  I caught up with him as we went through the s-turn.  He pushed a bit harder as I passed to mark time with me.  He’s going to be in the HOCR in a couple weeks (lucky guy) and he’s out most morning now training.

After I finished that leg, I spun around and followed him into the cove, which is now “protected” by a set of booms.  I had no trouble navigating the gap in the booms to get in the cove, and I had a nice chat with him as he docked.  But when I went to leave the cove, there was a reasonably strong tail wind and I got pushed into the booms.  It took me a lot of backing and forthing to extricate myself and at times I was really worried that I was going to end up going for a swim.  I think I’ll avoid the cove until those booms are gone.

Screen Shot 2019-09-14 at 11.51.20 AM

     Workout Summary - media/20190914-1451000o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12637|01:17:24.7|03:03.8|111.0|21.5|136.9|172.0|07.6
W-|07963|00:39:33.5|02:29.0|148.4|21.4|147.6|169.0|09.5
R-|04688|00:37:52.4|04:02.4|071.9|21.6|125.8|169.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00217|01:03.5|02:26.3|130.4|19.9|121.7|136.0|10.3
02|00212|00:59.6|02:20.8|156.8|22.0|128.8|140.0|09.7
03|00219|01:01.2|02:19.7|171.4|23.5|131.0|141.0|09.1
04|00207|00:56.4|02:16.2|129.4|25.4|138.8|150.0|08.7
05|00204|00:51.1|02:05.4|222.4|28.2|144.1|157.0|08.5
06|00205|00:49.8|02:01.5|249.2|31.3|146.8|163.0|07.9
07|00201|00:46.2|01:54.8|277.3|34.9|154.5|169.0|07.5
08|00791|04:04.0|02:34.2|134.5|20.1|146.4|154.0|09.7
09|01195|06:11.6|02:35.5|142.5|20.3|158.9|166.0|09.5
10|00391|02:00.6|02:34.1|151.9|19.9|158.2|162.0|09.8
11|00084|00:26.4|02:36.2|153.0|22.5|127.7|131.0|08.5
12|01680|08:22.2|02:29.4|130.9|20.0|144.4|151.0|10.0
13|01434|07:29.5|02:36.8|136.8|20.4|149.6|155.0|09.4
14|00427|02:12.8|02:35.5|144.9|19.8|153.0|154.0|09.8
15|00339|01:35.6|02:20.9|179.1|25.0|146.0|161.0|08.5
16|00156|00:43.0|02:18.3|200.7|26.6|140.9|153.0|08.2

Thursday – 12 Sept – 3 x 20′ / 2′

Another late night.  We had dinner with a customer, and we had meetings setup to start early Thursday morning.  I decided to not row before the meeting so I could be on time and not sweaty when we got started.  Later in the day, after the meeting was over, I went to the gym and did a steady state session.  R19, 170w.

Weird misbehavior of the HR monitor at the start of the second piece.

Friday – 13 Sept – 10 x 3’/1′ Threshold

Another early meeting, so not enough time to row OTW.  I only had time for an abbreviated session.  I usually do 15×3′, but I cut back the number to fit the time and pushed a little harder.  It was a good session.  I was really happy with it.

Pretty remarkable smo2 swings…68% to 54%.  I still don’t really understand what it means when the algorithm goes from red back to orange or green in the depths of a hard interval.

Screen Shot 2019-09-14 at 12.16.35 PM

This was a very satisfying workout.  I felt better all day afterwards.

Today:  Steady state on the erg.

 

 

 

Work comes first

I love my job.  It is challenging and rewarding.  I’m an engineer and my company is involved in the semiconductor industry.  We supply equipment that is used to test semiconductor devices before they are put into the products that everyone uses every day.  Mobile Phones, computers, cars, trucks, robots, pacemakers, hearing aids, cell phone base stations, network routers.  The electronic guts of all of those products go across machines that make sure that they will work right.

Having a hard job, that I love means that I have to be realistic about my training objectives and plans.  My job got a lot harder a couple of years ago, and as a result, I have raced a lot less and my training load has gone down.

This chart from the Concept2 Online Logbook tells the tale.

Screen Shot 2019-08-26 at 10.11.25 AM

My total training meters have been about 25% lower in the past 3 seasons than it was for the prior 6.  In a sport where “Miles make champions”, and generally “more is more”, that makes a big difference in terms of performance.

Even more impactful than the reduction in volume is irregular training.  If I was able to guarantee 6 sessions a week, but had limits of time per session, I could design a plan and make good progress.  But the way my life works right now, that is not possible.  This past week was an excellent example of what I mean.

Last Sunday, I had, what turned out to be an epic row.  I had planned it as a normal endurance session.  A coastal row exploring the salt marshes in Wellfleet.  And the first half was like that.  But in the second half, I was confronted by choppy water, and then a head wind that piled on a bit more intensity.  I was really worn out by the time I finished.

I was OK with that because I knew what kind of week I was going to have.

Monday:  First day back from vacation.  During vacation, I adjusted to waking up around 8 to 9am every day.  I didn’t think I could rewind all the way to 5:15 on my first day back.  I elected to sleep in.  Looking at my schedule, I could have probably squeezed in a workout, but I was tired and sore from the Sunday row.

Tuesday:  Up at 4:00AM to catch a 6:00AM flight to Austin Texas for a customer meeting.  We got ready in the office in the morning and through lunch.  The meeting was in the afternoon, with a dinner that followed.  I got to my hotel at 9:30PM and fell asleep almost instantly.

Wednesday: Up at 4:00AM to catch a 6:00AM flight home.  Went straight to the office on arrival in Boston.  Had meetings all day, a team dinner after work, and then headed back to the office to host a “Global Town Meeting”.  We have employees all around the world and we are experimenting with using audio and video technology to enable live meetings for the whole organization.  The meeting was at 9pm so that our team in Asia could attend in work hours.  I got home around 11pm, and I was honestly pretty amped up from the meeting.

Thursday:  I slept until 7:00AM and then headed to work.  I had meetings scheduled from 9:30 to 5:00pm, and then I had a business dinner that lasted until around 9:30PM.  On Thursday night, I managed to get to bed by around 11:00.

Friday:  I had a very important internal review meeting at 9:00 where I was the primary presenter.  I really needed to practice my presentation, so I got up at 5:15AM, headed to work and spent the time from around 6:30am to 9:00 working on speaker notes and dry running my stuff.  The meeting went well, and was over by 11:30.  I felt a lot more relaxed and worked through my other meetings in the afternoon.  I left around 6pm.

So there’s five days.  Every day but Monday was more than 12 hours of work and no time for training.    Missing a day or two is no big deal, but 5 days probably erases multiple weeks of gains.

I need to do some research to figure out the best way to deal with this kind of thing.  Maybe some extremely short, HIIT sessions for days when I can’t afford a full workout?  Since I’m on the road again this week.  I guess I’ll give it a try.

As I rolled into the weekend, I was very eager to get back into some training.  I really missed it.  I knew I would be disappointed by my performance, but I tried to be matyure about it.  Just do a couple of nice endurance sessions, get back in the groove.

Saturday – 8/24/2019:  3 x 20’/2′ Endurance with Humon.

I felt great at first, but my HR climbed and I felt really tired by the middle.  I did really enjoy the 1 minute bumps I did during my first 20 minutes though.

        Workout Summary - media/20190824-2045570o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14837|01:06:01.5|02:13.5|155.1|19.0|142.0|155.0|11.8
W-|13986|00:60:00.0|02:08.7|165.5|19.0|142.7|155.0|12.3
R-|00854|00:06:01.5|03:31.6|051.8|19.7|134.4|155.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04711|20:00.0|02:07.4|171.7|20.2|131.3|152.0|11.7
01|04671|20:00.0|02:08.5|165.2|18.2|145.9|154.0|12.8
02|04605|20:00.0|02:10.3|159.7|18.5|151.1|155.0|12.4

Sunday – 8/25/2019 – 3 x 20′  / 2′ with 1′ bumps at r24

I had fun with the bumps, so I decided to do it again.  Today, I tried to hit r24 and 220W for each of the bursts.  I was really feeling the strain by the last 20′ piece, but I was having a good time with it.

        Workout Summary - media/20190825-2125560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15121|01:06:00.0|02:10.9|163.4|19.8|141.4|164.0|11.6
W-|14227|00:60:00.0|02:06.5|174.2|19.7|141.6|163.0|12.0
R-|00896|00:06:00.0|03:20.8|055.2|20.6|139.1|163.0|09.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04704|20:00.0|02:07.5|170.4|20.5|130.2|146.0|11.5
01|04762|20:00.0|02:06.0|175.7|19.3|141.6|155.0|12.3
02|04760|20:00.0|02:06.0|176.6|19.5|153.0|163.0|12.2

Now it’s Monday morning, and guess where I am?  I was up at 4:00AM to get to airport for a 6:00AM flight to LA.  I am in Orange County today.  San Diego tomorrow morning.  Driving up to north of LA Tuesday afternoon.  Flying to Chicago on Wednesday night, and then flying home to Boston on Thursday night.  I guess I’ll put that HIIT theory to the test this week!

 

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.

 

 

Oh my hands – May 5 to May 7

Well, really just my right hand.

Because of travel, there was a period of 8 days between 25 April and 4 May where I did no OTW rowing.  Over that period of times, my hands got all soft.  Then on Saturday, I hop into my Aero and go for a 18k row that takes about an hour and forty five minutes.  This was 1887 strokes, and there was enough chop that my hands and the handles were wet.  The chop also makes it impossible to maintain the light fingertip grip that we all aspire to.  By the time I was on the last leg back to the beach, my hands were really hurting.  Over the rest of the day they were a weepy blistered mess.

On Sunday, the weather sucked, so I wasn’t tempted to go back out on the water, but I did a hard 10K (with limited success, more to come  on that later) on slides.  My hands were perfectly OK with that.

On Monday, they were still pretty beat up, but I ignored that and did a nice technical session in the boat.  A lot of the drills put pressure on my blistery bits, and ripped open some blisters under old callouses.

I wasn’t sure if my hands were up for it, but the weather this morning was beautiful!, So, I went for it.  I had a great session, and I didn’t have any real grip issues to deal with, but boy, it stings.  Especially in the shower!

Enough complaining.  On to the training.

Sunday – May 5 – Hard 10K on slides.

Started with a 2k warmup.  Pick drill followed by a few bursts at possible paces for the 10k piece

Then the real thing.  I was a bit scarred from the 10k session that I bailed on last weekend, so I specifically tried to give myself permission to target a pace of 2:00.  Of course, as soon as I started and it felt easy, I immediately changed my mind and stuck on 1:57.  This lasted for about 6 or 7K and my HR was up at 177.  I couldn’t handle the idea of rowing the last 12 minutes “in the red”, so I tried to back off, and then a dropped a few strokes and slowly brought myself back to around a 2:00 target.  By the time I had 1000m to go, I was pissed at myself and I rowed it hard.

       Workout Summary - media/Import_38138690.csv.gz
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:31.0|01:58.6|207.5|25.0|166.5|182.0|10.1
W-|10000|39:32.0|01:58.6|207.5|25.0|166.5|182.0|10.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|182.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:54.5|01:57.2|212.8|24.6|141.9|155.0|10.4
01|01000|03:54.8|01:57.4|213.9|25.0|157.4|160.0|10.2
02|01000|03:54.9|01:57.5|213.1|24.8|163.2|164.0|10.3
03|01000|03:56.3|01:58.1|209.8|24.8|165.7|167.0|10.2
04|01000|03:57.4|01:58.7|206.9|24.5|168.4|171.0|10.3
05|01000|03:55.8|01:57.9|211.0|25.4|171.0|174.0|10.0
06|01000|03:57.1|01:58.5|208.0|25.2|174.8|177.0|10.1
07|01000|04:07.7|02:03.8|184.3|24.7|169.4|176.0|09.8
08|01000|04:00.1|02:00.0|200.1|25.0|173.7|177.0|10.0
09|01000|03:53.7|01:56.8|216.6|25.7|179.7|182.0|10.0

So, what do we make of this?  First, it was probably an effective workout from a physiological point of view.  I had 27 minutes in the TR and AN HR zones.  But in terms of grit, this one was a fail.  Also from a discipline perspective, also a fail.  I should have rowed it conservatively and gotten a good marker for the next session.

Monday – 6 May – Drills on the 5s – 60′ session

As is usual, I spelt pretty poorly on Sunday night.  The weather was OK.  It was grey and there was a pretty steady wind from the north.  Temps were in the 50s.

I thought under the circumstances that a session focused on technique would be a good idea.  So, back to a favorite, drills on the 5s.  Row steady state for 4 minuutes then do a minute of a drill.  The drills were

  • half slide
  • slow roll ups
  • open hands on recovery
  • pause at body over
  • on the square

The drills were useful and the format of the workout makes time pass very quickly.  A lovely session.

Tuesday – 7 May – 4 x 2k on the water

Time to do some heavy lifting!  I was out late last night at a business dinner, but I managed to get my ass out of bed on time.  I was a bit worried about how well I’d do in the session.  I’m not sure if this was a cause or effect, but I felt a bit wrong in the intestinal department.

Anyway, the weather was awesome!  Bright and Sunny about 50F with a light wind from the SW.  So, I paddled out to the start of the 2k section, had a drink and went for it.  The training objectives for this session were:

  • Stroke rate: 25-27
  • Target pace 2:15 to 2:20
  • Focus on crisp releases.  Really tap down.
  • With increased fatigue focus on maintaining rate, lighting up pressure and maintaining good form, especially at the release

Gotta say, it was pretty magical!  I had a bit of tail wind behind me on the first interval, so the splits were nice and fast and the strokes felt light.  That really boosted my confidence.  I was extra careful to try to avoid chasing the same split on the upwind interval.  As it worked out I matched my avg power pretty well between upwind and downwind intervals.

Each interval got harder, but I always felt in control.  It was a really good session.  Good physiologically, and mentally to get it done per plan.

        Workout Summary - media/20190507-1405480o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12258|72:17.0|02:56.9|124.6|23.6|145.3|177.0|07.2
W-|08104|37:30.0|02:18.9|177.1|26.3|164.3|177.0|08.2
R-|04160|34:47.0|04:10.8|068.1|20.7|124.7|177.0|07.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00238|01:04.0|02:14.4|157.6|22.4|139.1|145.0|09.9
02|01985|08:33.7|02:09.4|179.4|25.8|158.2|171.0|09.0
03|01962|09:33.9|02:26.3|181.7|26.2|167.9|177.0|07.8
04|01960|08:33.8|02:11.0|171.6|26.8|164.8|175.0|08.5
05|01958|09:45.2|02:29.4|177.5|26.8|168.7|177.0|07.5

Note: the pace shown here appears to be the GPS based pace, so the downstream intervals are unnaturally fast and the upstream ones are slow.  Calculating pace for them using the excel data yields 2:12.8, 2:17.9, 2:14.5, 2:19.9.

So, I was interested to see if this focus on clean releases has any effect.  So, I compared a 4x2k from the very beginning of the season to today.  My guess is that my aerobic fitness was a bit better and my form more ragged.  First comparison…

Power:  I was 4.5 watts higher power last time.   2.5% lower power today.

bokeh_plot - 2019-05-07T174855.325

Now boat speed:  Whoa!  1% faster today, on 2.5% lower power.

bokeh_plot - 2019-05-07T174838.721

So, what changed in my stroke.  Since I was working on finishes, let’s look at finish angle.  I was finishing about 4 degrees shorter today.

bokeh_plot - 2019-05-07T175035.690

Was that impacting effective length?

bokeh_plot - 2019-05-07T174914.131

Oh yeah.  I was more than 5 degrees shorter today.

I wonder what was going on with my peak force angle.  I was specifically trying to hold body position and row lightly today.  Would I see any difference with that?

Yep!  My peak force angle move more to stern and was more consistent.

bokeh_plot - 2019-05-07T174946.982

Here is a statistical summary for each workout.  The standard deviation for the peak force angle changed from 3.3 deg to 2.6 deg.

So, this certainly taught me a lesson.  The speedcoach is a tool, it doesn’t make sense to just focus singlemindedly on improving one parameter.  In my mind I had equated more length, with more power and therefore more speed.  Today’s results mean that I should have to be very careful to measure the change in boat speed with technique changes iin addition to just using the oarlock to provide data on the stroke mechanics.

 

April 16 to May 4 – Hectic

Tuesday – April 16 – L4 session – Aborted after 20 minutes.

Just not feeling it.  I had an early meeting and not a lot of time, but mostly I was just tired.

Wed – April 12 – 75′ Steady State OTW

I think it was a nice row.  It was a long time ago, so I’m not sure.

        Workout Summary - media/20190418-1830420o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13921|73:53.0|02:39.2|127.8|18.4|151.7|164.0|10.2
W-|12179|62:00.0|02:32.8|136.4|18.0|154.1|163.0|10.9
R-|01751|11:53.0|03:23.8|083.5|20.3|139.1|163.0|10.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00344|01:38.4|02:23.1|141.1|18.2|139.5|145.0|11.5
02|02883|13:44.9|02:23.1|142.2|18.8|152.3|157.0|11.2
03|02848|15:02.3|02:38.4|136.2|17.6|154.3|160.0|10.7
04|02061|10:14.3|02:29.1|137.5|17.4|153.6|159.0|11.6
05|00621|02:55.1|02:20.9|150.0|18.1|156.1|162.0|11.7
06|01413|07:39.1|02:42.5|127.8|17.7|154.7|160.0|10.4
07|01229|06:37.4|02:41.6|127.6|17.6|158.5|160.0|10.5
08|00342|01:50.5|02:41.7|141.5|19.0|154.5|159.0|09.7
09|00438|02:18.8|02:38.3|126.1|19.9|158.8|163.0|09.5

Screen Shot 2019-05-04 at 9.03.59 PM

Then I was in meetings from 9am to 8pm.

Thursday – April 18 – L3 10K push

I didn’t get a lot of sleep and I had an early meeting.  So, instead of OTW, I setup to do a 10K L3 on the erg in the fitness center at work.  I guess my head is just not in it right now.

I failed at the halfway point and basically took a couple of thousand meters off, then worked hard in the last 2.5K.

        Workout Summary - media/Import_37936047.csv.gz
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:31.0|01:58.6|209.5|22.7|153.3|178.0|11.2
W-|10000|39:31.0|01:58.6|209.5|22.7|153.3|178.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|178.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:59.8|01:59.9|196.6|22.3|122.7|136.0|11.2
01|01000|03:59.8|01:59.9|201.0|21.2|141.7|144.0|11.8
02|01000|03:57.2|01:58.6|207.6|21.6|149.2|154.0|11.7
03|01000|03:54.2|01:57.1|215.8|22.3|156.1|160.0|11.5
04|01000|03:54.2|01:57.1|215.2|22.1|161.0|162.0|11.6
05|01000|04:14.4|02:07.2|178.5|23.3|150.6|164.0|10.1
06|01000|03:59.6|01:59.8|201.4|23.1|154.8|159.0|10.9
07|01000|04:01.6|02:00.8|201.8|22.2|157.7|163.0|11.2
08|01000|03:49.2|01:54.6|229.4|23.8|167.2|172.0|11.0
09|01000|03:41.4|01:50.7|254.1|25.2|174.2|178.0|10.7

Friday – April 19 – No Training

I was out late at a business dinner and had a 8am meeting.  I decided to sleep instead of trying to get up at 5.

Saturday – April 20 – 4 x 20’/2′ L4 on Slides

Still love rowing on slides!  Especially the long slow stuff.  This was a great, relaxing session.  Good way to clear my head after a long week of reviews.  The last 30 minutes or so pushed a bit above the target aerobic zone, but there is zero risk of overtraining right now!

Sunday – April 21 – 10K L3

I was tired of failing on sessions, and I wanted to just pull a good consistent piece without any dropped strokes or other lameness.

Mission accomplished.  Good hard finish too.

        Workout Summary - media/63841bce186c4b73_37970283.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|38:54.0|01:56.7|218.3|25.1|161.0|183.0|10.2
W-|10000|38:54.0|01:56.7|218.3|25.1|161.0|183.0|10.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:00.8|02:00.4|205.6|25.8|123.7|145.0|09.7
01|01000|03:54.2|01:57.1|215.6|23.8|148.6|152.0|10.8
02|01000|03:52.7|01:56.4|219.7|24.4|155.2|158.0|10.6
03|01000|03:53.1|01:56.5|218.2|24.1|159.3|161.0|10.7
04|01000|03:52.7|01:56.4|219.8|24.8|163.1|165.0|10.4
05|01000|03:52.9|01:56.5|219.2|25.0|166.1|168.0|10.3
06|01000|03:53.9|01:56.9|216.4|25.1|168.9|170.0|10.2
07|01000|03:53.0|01:56.5|218.7|25.4|172.1|174.0|10.1
08|01000|03:53.5|01:56.7|217.2|25.8|175.0|177.0|10.0
09|01000|03:48.0|01:54.0|233.1|27.4|179.4|183.0|09.6

Monday – April 22 – Steady State

There was a little wind, but I was rowing really well.  Just a great session.  I was working on trying to avoid washing out and taping down cleanly.

        Workout Summary - media/20190427-2356270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14002|74:56.0|02:40.6|129.8|18.7|142.2|163.0|10.0
W-|12783|63:52.0|02:29.9|139.2|18.2|145.8|162.0|11.0
R-|01228|11:04.0|04:30.5|075.7|21.5|121.3|162.0|10.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00137|00:39.5|02:24.3|163.0|18.0|120.0|124.0|11.6
02|00376|01:46.0|02:21.0|135.9|18.7|128.1|139.0|11.4
03|02913|13:57.9|02:23.8|138.2|17.9|143.2|149.0|11.7
04|02841|14:51.6|02:36.9|135.1|17.4|144.2|151.0|11.0
05|02847|13:37.5|02:23.6|140.6|18.1|148.3|155.0|11.5
06|02908|15:09.2|02:36.3|138.8|18.4|149.6|157.0|10.4
07|00346|01:47.2|02:35.0|145.6|20.7|147.5|155.0|09.3
08|00075|00:24.2|02:41.1|115.4|22.4|148.8|151.0|08.3
09|00341|01:39.5|02:26.1|170.9|22.2|154.2|162.0|09.3

Tuesday – April 23 – No training

Slept in.  It was raining like crazy

Wednesday – April 24 – 75′ Steady State OTW

I arrived at the river on Wednesday morning and this is what I saw.

2019-04-24 06.23.442019-04-24 06.23.53

Yep, That’s the dock under water.  I guess it was a lot of rain on Tuesday!  So, I took off my socks, and waded my boat out to the end of the float and went for a row.

There was a ton of debris in the river.  I ran into a submerged branch, but luckily not hard enough to rip off my fin.  I also just avoided a floating stump, and saw lots of other stuff.  My head was on a swivel.

But again, I felt nice and fast at first.  Turns out I had a nice gentle tail wind.  It was a lot slower going upstream.

    Workout Summary - media/20190427-2355420o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14011|76:33.0|02:43.9|128.9|19.9|148.4|171.0|09.2
W-|13090|65:49.0|02:30.9|139.4|19.2|151.7|171.0|10.4
R-|00929|10:43.0|05:46.6|064.3|24.0|128.5|171.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00885|04:12.2|02:22.5|138.2|18.5|131.6|147.0|11.3
02|02830|13:01.9|02:18.1|138.3|19.8|148.2|160.0|11.0
03|02836|15:23.0|02:42.7|137.5|18.3|151.7|162.0|10.1
04|02855|13:20.4|02:20.2|138.7|18.8|155.8|163.0|11.4
05|02904|15:55.1|02:44.4|135.5|18.8|155.2|162.0|09.7
06|00344|01:47.4|02:35.9|157.5|22.3|152.0|165.0|08.6
07|00063|00:21.5|02:49.8|161.8|25.4|160.1|163.0|07.0
08|00371|01:48.1|02:25.6|185.1|25.4|160.7|171.0|08.1

Thursday – April 24 – 75′ Steady State OTW

More wading through the flood.  More steady state, working on balance and the release.  EmPower Oarlock decided to not work.  A bit slower today.  Everything felt a bit heavy.

 

        Workout Summary - media/20190427-2025470o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13938|76:15.0|02:44.1|000.0|18.8|148.5|163.0|09.7
W-|12610|64:13.0|02:32.8|000.0|18.2|152.5|163.0|10.8
R-|01336|12:03.0|04:30.7|000.0|21.9|126.8|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00371|01:43.1|02:19.1|000.0|18.0|130.5|137.0|12.0
02|02901|13:31.1|02:19.8|000.0|18.0|146.6|156.0|11.9
03|02792|15:08.3|02:42.7|000.0|17.7|151.8|159.0|10.4
04|02844|13:32.7|02:22.9|000.0|18.4|156.0|163.0|11.4
05|02951|16:11.1|02:44.5|000.0|18.1|157.8|163.0|10.1
06|00342|01:54.8|02:47.6|000.0|18.8|150.3|156.0|09.5
07|00409|02:12.2|02:41.7|000.0|20.8|152.0|161.0|08.9

Friday – 10 x 1’/1′ L1 Static Erg

Another present from our friend Eric Murray.

Started with a Fletcher warmup and really pushed it hard.

Then the main event.

2019-04-26 07.43.042019-04-26 07.43.10

That was remarkably tough.  I was so not recovered in the last three intervals.

Saturday – April 27 – L4 4 x 20′ / 2′ on slides

Hectic weekend, getting ready for a trip out to St Louis.  Had a nice relaxing L4 down in the basement.

Sunday – April 28 – Aborted L3 Session

We were taking off for St. Louis in the afternoon, but I thought I would sneak in a quick 10K.  I made it 500m and gave up.  Then I felt bad and started again.  This time I made it 1500m and gave up.  I just walked away.  I never do that.

Monday – April 29 – 30′ inclined march

In St. Louis for my daughter’s PhD defense.  I bopped down to the fitness center for a quick session before the festivities began.  Nothing special.  Just trying to keep things ticking over.

bokeh_plot - 2019-05-04T220454.260

Heart rate recorded on the apple watch, sent to RunGap, then to strava, then to rowsandall.  Seamless! 😉

The PhD defense was astoundingly good.  I am a very proud father and my daughter is a doctor!

Tuesday – April 30 – 30′ Inclined march

Same deal.  quick session just to break a sweat before our flight home.

bokeh_plot - 2019-05-04T220841.517

Wednesday – May – 3 x 20′ L4 on slides

I had a dermatologist appointment in  the morning.  I was inspected all over and it appears that I don’t have skin cancer.  I do have a bit of eczema on my face, but that is not a big deal.  After the appointment, I dashed home and did a easy session before heading to the airport.

Then I showered and hit the road.  I flew to Miami and then to Costa Rica.  I was visiting our office down there.  I arrived around 7pm local time and I was dead tired.  I was asleep by 10.

Thursday – May 2 – 30′ minute inclined march

More of the same ticking over.  Lower HR than in St. Louis

bokeh_plot - 2019-05-04T221452.485

Then I headed to the office.  Tours and meetings went from 8:30am to 7pm.  Then we had a reception in the evening for an employee who was one of our first employees in the office, who had decided to move on.  I got to bed around 11 and needed to be up at 4:30am to catch my flight.

Friday – 3 May – No training

I caught a 7am flight out of Costa Rica, and arrived home around 7pm.  My wife and I had some dinner and hopped in the car to drive down to the cape.

Saturday – 4 May – 18K coastal row in Wellfleet.

It was a cool (about 50F) and cloudy day today, but the wind was quite light.  I was excited to do my first coastal row of the season.  I wanted to do a long and easy tour of the harbor.  The first 2/3 was just like that, but the end was a bit tough.

Screen Shot 2019-05-04 at 10.20.16 PM.png

I launched from the loagy bay beach and rowed up to Wellfleet Harbor.  The water was nice and flat and the breeze was behind me.  It was nearly high tide so there wasn’t much current that I noticed.  I rounded the breakwater at the harbor entrance and rowed around the town pier and up into the area of the boat slips.  I stopped for a drink and got ready for part 2.

I rowed back out of the harbor a headed west all the way across to the harbor at the north end of Great Island.  I rowed around the outside edge of the harbor and admired the shore birds.

As I rowed out of the sheltered harbor, I noticed that the wind had picked up a bit and since it was from the east, there was quite a bit of chop.  I headed close to due south and had the chop on my beam.  I had a fair amount of trouble holding the course and my left hand really blistered up as I was using almost constant starboard pressure to keep my bow from getting blow to the west.  I decided to row 2km south and then turn east for home.

The last bit going east was the hardest.  I was rowing straight into the easterly breeze and the tide was flowing out against me.  My splits slowed way down at the same effort I had been putting in all along.  As I approached the island, the chop calmed down quite a bit.  But I was pretty worn out after an hour and forty minutes of reasonably hard rowing.

It was a glorious row!  My hands are destroyed, but that’s OK.  I am so glad to be back out on the ocean.  The time passed so quickly, even when it was tougher rowing.  I just had a blast.

Tomorrow:  Maybe another coastal row, maybe an erg session.  It will depend on the schedule and how my hands feel.

 

 

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.

 

500m race

New plan for today.  I was a bit short on time, and I honestly didn’t want to do a long interval session either.  So, I decided that it would be a good chance for me to get a result in to the rowsandall racing series “Give it a try 500“.

I am a happy member (and tester) for rowsandall, and one of cool features is the ability to define online races.  This started last summer with OTW races over specific course, but this winter, it has been expanded to support indoor races on ergs.  You can either upload a result from the c2 logbook, painsled or boatcoach, or you can plug in a result manually.  There are already a slew of races defined, and every user has the ability to through down a challenge.

This first race is just for people to get the idea of how it works.  And it works great!

I am a painsled user.  I use it because it captures all the cool metrics that the PM5 provides for later analysis.  I always send my results from painsled to rowsandall by email, which is quick and painless.  To enter my result in the race, I just have to click a button and it’s there.

So, for today’s session, I started with a Fletcher warmup.

Looks like I’m having some issues with the PM talking to my phone.

Then I did the 500m.  I decided to try to rate around 40, and keep the pace around 1:30.  It turns out that this was hard to do.  I was feeling the struggle but halfway and I just closed my eyes and counted out strokes, and it was so many strokes!  At 40 spm, I had time to cram in about 65 strokes.  The last 20 were…were…painful.

The following charts tell the story.  I started at the right stroke rate and immediately slowed down too much.  I am just not used to rating up, even on slides.  With the rate down below 40, I was having trouble holding a sub 1:30 pace.  As I passed the halfway point, I decided to get the rate up where it belonged and the splits obliged by dropping to the right side of the target.  I could feel the power leaking out of my legs, so I just kept pushing the rate up.  With about 50 meters to go, I started to really gasp for air and my legs were starting to cease functioning, but by then I was just counting down the last few strokes.

The end result was a 1:29.4.  That’s a second off of my PB, and on slides to boot.  So, I am not as fast as I was in 2014, but back then I was in tip top sprinting form.  I’m OK with this result.

2018-12-16 13.22.41

This puts me in the lead for the online race so far, but there is still some time for someone to come along and beat me.  One of the cool things about racing on rowsandall is being able to compare racers.  Here’s a little taste.  This is a plot of everyone’s stroke rate through the race.  My line is the minty green one.  You can see how being on slides helped me rate up through the last half of the piece, compared to the static racers.

bokeh_plot (57)

 

Saturday: 10K Threshold on slides

Down on the cape.

I had two things on my list of things to to today.  The first was to play around some more with the Quiske pod on the erg.  I needed to redo an example I am used in a blog post over on the rowsandall analytics site.  I had the pod mounted backwards and the plots were inverted, so I wanted to update it with the right data.

That ended up being about 18 minutes of reasonably hard rowing, but it was in short intervals of 1 to 5 minutes.  I ended up sweaty but not tired.

After that, I got myself settled to do my hard distance workout for the week.  10K on slides.  It’s always a mystery to me how to pace stuff on slides.  I am not as fast on slides as on static, but a bit faster than on the dynamic.  I decided to try to 1:58.  It worked out fine.  It was hard, but I was able to hold the pace throughout.

        Workout Summary - media/20181215-2135330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:02.0|01:57.1|214.8|24.9|166.1|180.0|10.3
W-|10000|39:02.0|01:57.1|214.8|24.9|166.1|180.0|10.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:43.5|01:51.7|217.0|24.4|141.3|154.0|11.0
01|01000|03:54.9|01:57.4|216.0|24.8|157.5|159.0|10.3
02|01000|03:55.5|01:57.8|214.6|24.6|161.8|164.0|10.4
03|01000|03:55.8|01:57.9|213.4|24.5|164.6|167.0|10.4
04|01000|03:55.9|01:57.9|213.3|24.8|166.8|168.0|10.2
05|01000|03:55.9|01:57.9|213.6|25.0|169.2|171.0|10.2
06|01000|03:55.7|01:57.9|214.0|25.0|171.5|175.0|10.2
07|01000|03:56.6|01:58.3|211.1|25.1|173.7|176.0|10.1
08|01000|03:57.1|01:58.6|209.8|24.8|175.5|177.0|10.2
09|01000|03:52.0|01:56.0|225.1|25.6|178.1|180.0|10.1

Pretty consistent pacing through the middle section.  I struggled a bit with 2000m to go, but rated up a little in the last 1000 and I was fine.

Tomorrow:  The plan calls for a long interval session.  I will try to do a 3k/2.5k/2k waterfall before we head home.  I might substitute a endurance session if I am feeling tired from today’s session.

 

12/8 to 12/14 -Kinda normal

Saturday – 12/8: Easy HM on the Dynamic

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

       Workout Summary - media/20181208-2315360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.6
W-|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:26.0|02:06.5|171.9|20.4|123.0|133.0|11.6
01|02000|08:27.3|02:06.8|171.6|21.4|135.9|139.0|11.0
02|02000|08:27.2|02:06.8|171.8|22.1|140.6|144.0|10.7
03|02000|08:28.8|02:07.2|170.0|22.4|142.9|145.0|10.5
04|02000|08:28.9|02:07.2|170.0|22.3|144.8|148.0|10.6
05|02000|08:29.9|02:07.5|168.9|22.5|148.4|150.0|10.4
06|02000|08:31.6|02:07.9|167.3|22.1|151.0|155.0|10.6
07|02000|08:30.2|02:07.5|168.6|22.5|152.6|155.0|10.5
08|02000|08:32.1|02:08.0|166.8|22.6|155.1|158.0|10.4
09|02000|08:34.6|02:08.7|164.5|22.6|155.8|160.0|10.3
10|01097|04:42.5|02:08.7|164.3|22.5|157.4|160.0|10.4

Sunday – 12/9 : Hard 30′

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

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

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

Monday – 12/10 : Strength Training

Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 3×16
Front squats barx10, bar+70 3×6  (went up 20lbs)
One arm rows 50 2x3x10 (went up 5lbs)
One leg squats 2×20, 2x3x7 (ouch…lot of pressure on my knee)
Cable pull downs, narrow overhand grip 144 3×8 (working up the weight)
Deadlifts bar+90 1×10, bar+180 3×6 (That last one is 255lbs.  I think my 1RMax is probably around 300)
My back has been a bit tender since Monday…:-(
Tuesday – 12/11 : 60′ UT1
 I started off a bit too ambitiously, so this session was an example of me constantly slowing down to hold it under the HR cap.
It felt good to be back on the static erg!
        Workout Summary - media/20181211-1905340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14605|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7
W-|14608|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02487|10:00.0|02:00.6|198.2|19.5|133.4|146.0|12.8
01|02469|10:00.0|02:01.5|195.2|19.2|150.1|154.0|12.9
02|02448|10:00.0|02:02.5|190.2|19.2|154.6|156.0|12.7
03|02429|10:00.0|02:03.5|185.9|19.0|156.1|157.0|12.8
04|02398|10:00.0|02:05.1|178.6|19.1|156.8|157.0|12.5
05|02376|10:00.0|02:06.2|174.0|19.0|157.2|160.0|12.5
Wednesday – 12/12 : No Training
I had every intention of training this morning, but I was just a bit slow getting to work, and then the emergencies started up before 8am, so I couldn’t squeeze in a session.
Thursday – 12/13 : Strength Session
I had originally planned to take Thursday as a rest day because my company had a big all day meeting in downtown Boston.  But since I had missed Wed, I got up early, drove up to North Reading, did my workout, and then drove into Boston.  I felt virtuous and smug all day!
It was a little shorter than Monday’s session and wanted to avoid anything that would be really tough on my back.
Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 2×16, 1 x 20  (getting a bit easier…)
Front squats: bar+70 3×7
One arm rows 50 2x3x12  (The last two reps were really tough!)
One leg squats 2×20, 2x3x10 (A bit easier, I’m getting my balance better)
Cable pull downs, narrow overhand grip 144 3×10
Friday – 12/14 : 2 x 30′ / 2′
More endurance work.  Trying to keep my HR at a reasonable level.
       Workout Summary - media/20181214-1345330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15223|64:00.0|02:06.1|179.0|19.6|139.9|154.0|12.1
W-|14606|60:00.0|02:03.2|186.8|19.9|140.5|154.0|12.3
R-|00619|04:00.0|03:13.9|062.7|16.2|131.7|154.0|10.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07310|30:00.0|02:03.1|187.2|19.8|134.2|145.0|12.3
01|07296|30:00.0|02:03.4|186.4|19.9|146.7|154.0|12.2
That brings up up to date.  I’m down on the cape for the weekend.  That means sessions on slides!
Saturday:  Hard Distance…I think a reasonably brisk 10K
Sunday:  I owe the plan some hard intervals.  I might do a waterfall.
This meso cycle, I am aiming at a reduced training load and working on strength, so I am expecting that my fitness will trail off.  It is but not terribly.  The biggest impact has come from missing training days due to travel.
Screen Shot 2018-12-14 at 8.25.15 PM

On the road

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.

Screen Shot 2018-11-10 at 8.24.41 PM.pngOur facility in in the yellow rectangle. Here is the zoomed view of the box.  Our building is in the red oval.

Screen Shot 2018-11-10 at 8.22.20 PM

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