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.

 

 

 

 

Monday: 3 x 20’/2′

        Workout Summary - media/20181029-1225340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15037|66:00.0|02:11.7|165.7|18.7|138.8|154.0|12.2
W-|14349|60:00.0|02:05.4|177.3|19.3|139.7|154.0|12.4
R-|00690|06:00.0|04:20.7|049.2|12.6|129.8|154.0|10.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04747|20:00.0|02:06.4|172.9|19.0|131.4|139.0|12.5
01|04760|20:00.0|02:06.0|175.2|19.1|140.0|147.0|12.5
02|04841|20:00.0|02:03.9|183.9|19.8|147.9|154.0|12.2

Tuesday:  Strength

  • Abs:  4 x 30″ front plank, 3 x 30″ side plank (each side)
  • swiss ball/med ball twisty things
  • Front Squats bar x 10, bar+20 x 10, bar+40 x 3 x 12
  • incline row: 3 x 12
  • deadlift (with hex bar): bar x 10, bar+90 3 x 12

Wednesday: 4 x 2000′ / 4′

Hard one.  Tried for target pace of 1:50.  It was too much for me.  I backed off to 1:51 in the first couple reps but needed to slow down a bit more on the last two.

I think I need to pace these a bit more conservatively over the winter to avoid really punishing myself, especially when I am as sore as I was from the weights.

Thursday: Strength

  • Abs:  4 x 30″ front plank, 3 x 30″ side plank (each side)
  • swiss ball/med ball twisty things
  • pushups: 3 x 12
  • Front Squats bar x 10, bar+50 x 3 x 10
  • incline row: 3 x 12
  • Good mornings: bar x 10, bar+50 x 3 x 10

Friday: 3 x 20’/2′

Legs a bit sore from yesterday.  But way better than last week.  Felt pretty easy.

       Workout Summary - media/20181102-1240330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|24703|66:04.0|01:20.2|171.4|19.5|142.8|155.0|19.1
W-|14509|60:00.0|02:04.1|183.4|19.8|144.0|154.0|12.2
R-|10196|06:04.0|00:17.9|053.1|17.0|131.5|154.0|216.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04832|20:00.0|02:04.2|182.4|19.6|139.6|147.0|12.3
01|04823|20:00.0|02:04.4|182.1|19.9|145.5|151.0|12.1
02|04854|20:00.0|02:03.6|185.6|19.9|146.8|154.0|12.2

 

Not bad for a work week. I’ll try to do some hard distance tomorrow, probably a 10K on the dreaded dynamic.

The rest of my testing

Sunday – Oct 21: 10″ peak power test

Started with a Fletcher warm up, as one does.

Then I got myself ready for a wild ride.  Damper up to 10, feet strapped in tight, crank some good tunes and get ready for action.

I set the erg for 1′ work and 2 minute rest intervals.  I only rowed hard for the first 10 to 15 seconds of each interval.

Well, that’s not very satisfying.  Here’s the pace, power and rate as different charts

The point of a peak power test is to see the maximum power (or lowest split) that you can get over a 10 second blast.  The test protocol is defined here.

I did 5 sprints with the erg on the floor, which is the test standard, and then 2 sprints with the erg on slides, which is a f&*^ing blast!

I discovered something interesting with this test.  Under some circumstances, painsled does not log every single stroke. Here’s the data…

foo

The last column is the stroke count and there is no data for stroke 1,2,3,4,7,9.  So that means that the data that I have is somewhat unreliable.

What I saw on the monitor was a minimum split of 1:18 on most of the static reps.  I saw one pull with a 1:17.   That is 1 split off my all time best low pull.  I took the highest wattage of any of the recorded strokes and that was 1:17.8 or 742W.

On slides, I saw 1:12 on the monitor in both reps, that’s a whopping 923W.  Of course I could rate up to about 60 spm on slides which helped out a bit.  Needless to say, the static results are the ones that will be used for planning training.

Monday, Oct 22 – 1K test

I hate Monday’s.  I never get enough sleep, and I am working out first thing in the morning, usually after working out in the afternoon the day before.  This Monday was no exception.  But I really wanted to get this set of fitness tests behind me.

What was left?  The 1K test.  The soul of simplicity.  Row 1000m as fast as I can.  Use the average power as a proxy for my VO2max wattage.

To begin, the ritual fletcher warmup must be completed.

Apparently, Monday morning’s don’t suck.  I was a bit faster, with much better HR response than on Sunday.  Buoyed with new confidence, a strapped in for 3 minutes of hell (the first 15 seconds aren’t really so bad).

Actually, the first 250m was just fine.  I set out with a goal of matching my test from last year.  This was an average split of 1:39.4.  I guess I was pretty juiced because my average pace was a 1:37.6 over the first 250.  In the second 250, I started to really feel the burn and I dialed it back, just a hint to 1:38.6.  When I crossed the 500m mark, I was in respiratory distress, but I found I could tweak the rate up just a little and calm my breathing down.

Around 700m, my legs were burning, but with only 30 or so strokes to go, I closed my eyes and counted to 10.  I opened my eyes and I there was about 210m to go.  I did it again.  120m to go.  And the splits were getting better, not worse.  I counted down the last ten, and then there were two strokes to go.  Done.  3:15.2.  Boom.  Fastest 1k that Ive done since my 3:10.5 PB back in 2014.

I did a slow 2k to cool down.  I had a nasty erg cough the rest of the day, but it was totally worth it.  I ranked it on the C2 logbook.  19th out of 403 for the men’s 50-59 heavies.  3rd best for USA.

So that concluded the fitness tests.  The results…

Screen Shot 2018-10-28 at 3.19.35 PM.png

Compared to a year ago.

  • Peak power:  +21W
  • 1000m: +20W
  • 20′ test: +15W
  • 75′ test: +13W

I’ll be trying to figure out what that means for winter training with Marlene over the next couple of weeks, but looking at the numbers, my strongest performance was at 1000m.  Since my focus is head racing, I will need to work on aerobic capacity, and lactate threshold.

 

 

Saturday: 75′ Test

Friday: I needed to get ready for an important meeting in the morning, so I skipped my workout.

After work we headed down to the Cape and settled in.  It was a blustery stormy night, but I slept like a baby

Saturday:

I worked a bit around the house and put the outside furniture in the basement for the winter.  In the mid-afternoon, I headed to the basement to do my 75′ test.

I’ve done this test twice before.  In October of last year, I pulled 207w (1:59.2).  In December, I pulled 214w (1:57.8).  I decided to try to use 1:58 as my target and see how it went.

It went great.  I was able to hold 1:58 comfortably at 22spm and I just counted out sets of 110 strokes to mark 5 minute periods.  I would push a little and then coast a little.  Things started to get a bit more serious in the last 30 minutes.  By 15 minutes to go, I felt like I had the session well in hand and I started to push a bit more seriously.  My heart rate started pushing up into the mid-170s and I eased the rate up to 24.  Then in the last 5 minutes I nudged it further to 26 spm and tried to count out the last 130 strokes.

Results, 220W (1:56.7).

That was fantastic!

          Workout Summary - media/20181020-1820320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19278|75:00.0|01:56.7|220.1|22.6|160.7|183.0|11.4
W-|19281|75:00.0|01:56.7|220.1|22.6|160.7|183.0|11.4
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|03831|15:00.0|01:57.5|215.0|21.6|142.2|152.0|11.8
01|03824|15:00.0|01:57.7|214.7|22.2|153.8|160.0|11.5
02|03853|15:00.0|01:56.8|219.5|22.2|162.7|165.0|11.6
03|03848|15:00.0|01:57.0|218.8|22.4|168.3|171.0|11.4
04|03925|15:00.0|01:54.6|232.7|24.8|176.3|183.0|10.6

Tomorrow:  1′ and 1000m tests.