Down on the cape. I was planning to go rowing but it was too windy. There were gusts above 30mph. But it was sunny and beautiful out, so I set up the erg on the deck and got to work.
Just an easy session to keep the blood flowing.
Sunday: Busy. No time to work out.
Monday: Did sunday’s session.
| M2 | 3 x 20′ / 2′ | MP, 10KP, HMP | 90.0% | (167) |
Power targets were:
I aimed for the lower end of the ranges. I ignored the HR cap.
Tomorrow: This session on the water
| M1 | 4 x 15′ / 4′ | 7′ @ 5KP, 8′ @ MP | 92.5% | (172) |
I will row it to power
In San Diego at Crossfit DelMar.
The plan was to start getting back into formal marathon training. I’ll admit I was a little worried about how it would go. I went to be reasonably early and slept OK. I felt pretty good in the morning.
Workout
I don’t even understand why this workout felt so good. It didn’t feel easy, but my heart rate was nice and low and there was no doubt about being able to handle it. I was able to increment up the power as I went through the repeats.
Tomorrow: I’m taking the red eye home tonight. I’m planning to go for a easy technique row on my way home from the airport. Probably a lot of SBR maybe a bit of bungee rowing.
Saturday: In the driveway was a pile of 5 cubic yards of dark pine mulch. It was raining and about 60F. I procrastinated until about 11am, and then I finally got my ass outside to spread it. The process is simple and labor intensive.
It sounds simple, but I spent from 11am to 3pm, and then from 3:30 to 7:00pm doing it and I didn’t quite finish. By the time I was done, I could barely lift my arms, and getting up from a sitting position was a struggle. I’d call that 7 and a half hours of strength/endurance training.
Sunday: I was tired and sore when I woke up, but I really wanted to go rowing with my friends out in Worcester. The morning was grey, around 50F, and windy. The wind was blowing from the SSW between 10 and 15 mph. It felt like the gusts were higher than that.
We had 6 of us rowing, two people wanted to take singles, so I doubled up with Bob in our “new” wintech double. I was eager to give it a real tryout.
I didn’t have much of a plan for the workout, so we just rowed down to the south end of the lake, into the wind. We had a lot of starts and stops at the beginning as I tried to get the speedcoach working and Bob got his Garmin Fenix running right, but after the first 1000m or so, we got into a rythym. It was slow going into the wind, but the boat felt good. I was enjoying myself a lot.
When we turned around at the south end of the lake, I asked Bob if he would be OK doing some rate ladders. I ended up messing with some of the durations as we went, but it was good to row with specific rate targets. I think we got better synchronized as the row went on.
After we got the north end of the lake, we noticed that the wind had picked up even more. The row back to the boathouse was very slow and heavy going. I was glad that I was in a double. It would have been a bit hair raising in my single with that much wind and chop.
I tried to reconstruct the ladders as best I could.
Workout Summary - media/20170508-150701-SpdCoach 2182533 20170507 0744amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|10759|55:03.0|02:33.5|000.0|23.0|154.3|176.0|08.5 W-|10500|52:03.0|02:28.7|000.0|23.0|155.2|176.0|08.8 R-|00268|03:00.0|05:35.9|000.0|20.1|119.5|176.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00004|00:00.0|00:00.0|000.0|09.5|086.0|86.0|00.0 01|00682|03:15.0|02:23.0|000.0|22.3|141.1|149.0|09.4 02|01967|09:45.0|02:28.7|000.0|23.8|152.7|166.0|08.5 03|00651|03:00.0|02:18.2|000.0|20.7|142.9|153.0|10.5 04|00432|02:00.0|02:19.0|000.0|21.6|156.1|158.0|10.0 05|00218|01:00.0|02:17.8|000.0|23.0|159.1|161.0|09.5 06|00228|01:00.0|02:11.4|000.0|24.9|161.7|162.0|09.2 07|00860|04:00.0|02:19.6|000.0|22.8|163.0|169.0|09.4 08|00643|03:00.0|02:19.9|000.0|22.2|159.4|161.0|09.6 09|00438|02:00.0|02:17.1|000.0|24.7|163.9|167.0|08.8 10|00229|01:00.0|02:11.2|000.0|26.1|168.5|170.0|08.8 11|00812|04:00.0|02:27.8|000.0|21.1|161.7|169.0|09.6 12|00421|02:00.0|02:22.4|000.0|22.8|160.8|163.0|09.3 13|00702|03:15.0|02:18.8|000.0|27.0|168.2|176.0|08.0 14|01751|10:00.0|02:51.3|000.0|22.1|148.9|159.0|07.9 15|00462|02:48.2|03:02.0|000.0|24.1|157.4|167.0|06.9
It was hard work, but a pretty short session.
It was great to see my friends and I really like the wintech double.
After I got home, I spent another couple hours finishing up the mulching. Not nearly as strenuous as Saturday’s labors but still.
Monday: I felt awful last night. I thought I might be coming down with something. Or maybe I was just worn out from my busy weekend. I felt like I might be getting a fever. Nevertheless, I set out my stuff to go rowing this morning, and I was out the door before 5:30 to get to the river.
As I was driving there, it started to rain. And I notice that the temperature was only around 42F. I made an executive decision. I decided to blow of “real” rowing and just go do a quick erg session at work before my first meeting at 9am. I had some prep to do and I felt my stress level go down as soon as I decided.
I didn’t have any shoes, so I rowed in socks. I don’t much like that since my heels tend to slip out, but it would do for the short session I had in mind.
I just did a easy 10K push. I started with a target of 2:09, and sped up by a second for every 1000m. This was easy to keep track of because the pace was the same as the leading digit of the distance to go. 9xxx –> 2:09, 8xxx –> 2:08, 7xxx –> 2:07, etc.
It was also really easy rowing at the beginning and only started to feel tougher with about 3000m to go.
I enjoyed that session too.
Tomorrow: I will try to get back on the marathon plan. I haven’y yet done any of these workouts on the water. So tomorrow will be.
| M1 | 4 x 15′ / 4′ | 6′ @ 5KP, 9′ @ MP | 92.5% | (172) |
Now, I don’t really know exactly how to pace this, so I will try to row it to power. So that would make my targets 225 to 240 for 5KP and 180 to 195 for MP. I’m interested to see how it works.
The other challenge that I have is river length. I can just about squeeze in 15 minutes, but the longer intervals in the plan will require me to spin to get them done.
I took the red eye home and didn’t sleep much at all, very uncomfortable.
I went home, crawled in bed around 8:30 and slept until noon. I had a couple of conference calls and decided to do an hour on the erg around 3:30.
The plan was to keep it gentle, HR cap at 155.
That required me to row very slowly at the end. I’m getting a bit depressed at how badly things are going right now.
This morning, I got up and I felt so sore and tired that I just wet back to bed instead of rowing. I’m at a low point right now.
Just an easy erg session. Got home from the Cape and did some shopping and stuff around the house. Finally got a chance to work out around 7:00pm.
Just an easy endurance session.
Heart rate climbed a bit more than I would have liked in the second 30 minutes.
Workout Summary - media/20170502-2100210o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|14498|62:00.0|02:08.3|168.4|20.3|143.5|156.0|11.5 W-|14212|60:00.0|02:06.6|172.1|19.9|143.6|156.0|11.9 R-|00287|02:00.0|03:30.1|063.5|27.9|136.2|156.0|06.2 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|07120|30:00.0|02:06.4|172.8|19.6|138.2|146.0|12.1 01|07093|30:00.0|02:06.9|171.5|20.3|149.0|156.0|11.6
Saturday: I briefly debated going rowing on Saturday morning, but between a forecast for rain, and the need for sleep, I decided against it. It was a good decision. I slept 10 hours and woke up feeling good! My wife and I had some errands to do, and we had a late lunch. By the time I had digested lunch and finished some grocery shopping, it was around 7pm before I got around to working out.
I wanted to do a workout with a bit more intensity, so I opted for my favorite wolverine plan L3 workout.
I have managed to do this workout sub-1:50 when I am in really good shape. I am not in really good shape. I am also not sure how well I do on faster workouts on the dynamic rower. Anyway, it was a target.
It started off OK, but by the time I got deep into the workout, I realized that I had started too fast. The wheels started to come off after the 10th interval and I just did the best I could the rest of the way. No handle downs, or form breaks, just slower and slower splits.
PM version of power
PM version of pace, considerably more generous than the interval summary below.
Workout Summary - media/20170423-0010230o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|13682|60:00.0|02:11.6|192.1|25.1|163.4|181.0|09.1 W-|11661|45:00.0|01:55.8|227.4|24.9|163.2|180.0|10.4 R-|02040|15:00.0|03:40.6|068.5|26.1|164.3|180.0|02.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00795|03:00.0|01:53.2|233.2|23.6|140.4|155.0|11.2 01|00792|03:00.0|01:53.7|236.9|24.1|150.6|160.0|11.0 02|00790|03:00.0|01:53.9|235.3|24.0|154.2|164.0|11.0 03|00792|03:00.0|01:53.7|233.8|24.2|157.5|167.0|10.9 04|00788|03:00.0|01:54.2|237.2|24.5|160.6|170.0|10.7 05|00790|03:00.0|01:53.9|234.5|25.5|162.8|172.0|10.3 06|00788|03:00.0|01:54.2|232.4|24.9|164.5|172.0|10.6 07|00784|03:00.0|01:54.8|233.1|24.7|166.8|176.0|10.6 08|00784|03:00.0|01:54.9|233.6|25.3|168.8|178.0|10.3 09|00772|03:00.0|01:56.6|228.1|25.9|170.8|179.0|09.9 10|00766|03:00.0|01:57.5|221.1|25.5|170.5|180.0|10.0 11|00758|03:00.0|01:58.7|209.4|24.8|169.5|177.0|10.2 12|00749|03:00.0|02:00.2|207.6|24.4|169.3|177.0|10.2 13|00762|03:00.0|01:58.1|224.0|27.0|171.5|179.0|09.4 14|00752|03:00.0|01:59.6|210.2|24.8|170.2|180.0|10.1
That was really hard! Glad I did it though.
Sunday: Up around 8 after a good nights sleep. Felt a bit stiff and sore from the workout the evening before, but I wanted to get a quick workout in before I hopped a plane to go to Seoul. I wasn’t really in the mood for an erg workout, and it was a nice day out, so I decided to go for a run. Nothing fast or fancy.
I did a loop that was about 7km. It took about 37 minutes. It’s been a long time since I’ve run outside. It felt very awkward at first, but I settled in after a few minutes. My knees started to complain a bit after about 4km, and the irresistible lure of home home made me speed up a bit at the end. My legs are nice and sore now.
I don’t think my knees could hold up to running on a regular basis, but I think I should try to do it a couple times a month. I really enjoy it and it’s great cross training.
Now I’m over northern Canada somewhere, with 8 hours or so until I get to Tokyo. I change planes and continue to Seoul.
I get in at 10:30PM local time. I will try to grab a short workout before I leave the hotel at 8am on Tuesday morning.
…my occupation seems to be be getting in the way of taking a disciplined approach to training.
I was planning to do 80 minutes of endurance work this morning, but getting through email took longer than planned, and I needed to keep it to 60 minutes.
Since I was bored, I decided to change up the workout a little. I decided to do power ladders.
Here’s my revised plan.
Based on yesterday, i figured that 175W was a good UT1 power, so this workout would start out pretty easy and push a bit beyond aerobic for the last 2K or so.
Of course, since I was in a rush, ergdata decided to hangup within 5 minutes of starting. Now I’m wise to it’s tricks, so I had started the wahoo app to collect HR data as a backup, so I just kept going.
The time passed very quickly and I had fun doing it. And I made it to my first meeting just on time.
Tomorrow: I’m really tired. I’m not sure what I’ll do. Probably an erg session in the afternoon.
Easy day today. Early meetings, so no time for OTW. I planned 3×20′, and I decided to go very easy at the beginning. I did the first 20′ at 165W, then ramped it up to 175W, and then rowed to a HR cap of 155.
I started to exceed the cap towards the end, but a couple of big belches kept me in the proper HR zone. Amazing how that works. It’s usually worth about 3 to 5 bpm. 🙂
Weather forecast is lousy for tomorrow morning. 45F and 99% chance of rain. So I guess I’m inside again tomorrow. I have a bit more time, so I think I’ll do 4×20′ with a HR cap at 155.
Note: Just realized that I never posed this workout. I had a draft written and never published it.
I had an 8 am meeting today, so not enough time for OTW. I was sick of slow and steady sessions so I decided to dip a toe back into an easy speed session.
8 x 500 / 2 min rest.
Target was to do a couple 500s as warm up and that start at 1:50 and do each one faster than the last.
It was fun, and it helped me calibrate what a reasonable pace would be for this session.
For some reason, nothing was working in terms of electronics.
I set up in erg data and it hung up in the 4th interval. Then I setup in pain sled and that hung up after 2 intervals. At that point, I just kept going without capturing any data. Kind of disappointing.
Here are the first four intervals. The first two were warm ups. Then:
target actual
Then I reset the workout and continued. I think I cheated myself out of a little rest.
So, I think aiming at 1:45 for all reps would be totally reasonable.
Quantified Rowing 