Working hard – 2/28 to 3/9

Thursday – Feb 28 – Inclined march / recumbent cycle

30 minutes each

Treadmill on 15% grade.  3.2 mph

Screen Shot 2019-03-09 at 7.28.53 PM.png

Recumbent cycle.  Random on level 15.

Screen Shot 2019-03-09 at 7.30.20 PM

Friday – March 1 – 3 x 20′ / 2′ L4 on slides

I love doing these on slides.

       Workout Summary - media/20190301-1855360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15349|65:59.0|02:09.0|166.8|18.9|142.4|164.0|12.3
W-|14321|59:21.0|02:04.3|179.2|19.3|143.3|163.0|12.5
R-|01033|06:00.0|02:54.3|057.1|16.2|135.0|163.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02355|09:44.7|02:04.2|175.0|18.8|126.4|137.0|12.8
01|02302|09:36.7|02:05.3|178.0|19.0|140.1|145.0|12.6
02|02423|10:00.0|02:03.8|177.9|19.1|140.9|147.0|12.7
03|02407|10:00.0|02:04.6|180.6|19.5|151.0|156.0|12.3
04|02410|10:00.0|02:04.5|181.7|19.5|147.8|157.0|12.4
05|02423|10:00.0|02:03.8|181.8|19.5|153.3|163.0|12.4

Saturday – March 2 – 4 x 18 / 2′ L4 on Slides

Even more fun. 6′ ladders.  18/20/22.

       Workout Summary - media/20190302-2045370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18333|79:59.0|02:10.9|165.9|19.3|139.4|158.0|11.8
W-|17193|71:51.0|02:05.4|178.9|19.3|140.1|158.0|12.4
R-|01147|08:00.0|03:29.3|051.1|19.4|133.1|158.0|08.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01450|06:00.0|02:04.1|180.9|19.0|119.0|134.0|12.7
01|01422|06:00.0|02:06.6|180.9|19.2|133.1|140.0|12.3
02|01440|06:00.0|02:05.0|179.4|19.3|140.0|144.0|12.5
03|01432|06:00.0|02:05.7|179.1|19.4|130.8|141.0|12.3
04|01407|05:52.4|02:05.2|178.7|19.3|141.1|148.0|12.4
05|01470|06:07.6|02:05.0|178.8|19.4|145.3|151.0|12.3
06|01432|06:00.0|02:05.7|179.7|19.6|136.9|150.0|12.2
07|01437|06:00.0|02:05.2|178.3|19.4|146.5|150.0|12.4
08|01400|05:51.6|02:05.6|177.0|19.3|147.6|153.0|12.4
09|01429|06:00.0|02:05.9|177.5|19.3|139.1|151.0|12.3
10|01436|06:00.0|02:05.3|177.8|19.3|149.6|156.0|12.4
11|01436|06:00.0|02:05.3|178.3|19.5|152.0|158.0|12.3

Sunday – March 3 – No Training

I flew out to San Jose (again) for another customer meeting on Monday.

Monday – March 4 – Fitness Center

30 minutes inclined march.  Felt tired.  Needed to slow it to 2.8 mph (from 3.0) and HR was still quite high.

Screen Shot 2019-03-09 at 7.39.33 PM

Recumbent cycle.  random. level 15

Screen Shot 2019-03-09 at 7.40.45 PM

Tuesday – March 5 – No Training

I caught a flight at 6 am, got home around 7pm.

Wednesday – March 6 – 3 x 20′ / 2′ L4 (static)

Not as lovely as doing it on slide, but still pretty relaxed.

       Workout Summary - media/20190306-1345400o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15207|66:00.0|02:10.2|169.4|17.0|139.1|159.0|13.6
W-|14468|60:00.0|02:04.4|181.9|17.4|139.9|159.0|13.9
R-|00744|06:00.0|04:02.0|044.7|12.9|131.1|159.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02395|10:00.0|02:05.3|177.3|16.8|124.1|136.0|14.2
01|02404|10:00.0|02:04.8|180.4|17.1|138.6|142.0|14.1
02|02401|10:00.0|02:04.9|179.1|17.2|136.3|144.0|14.0
03|02419|10:00.0|02:04.0|184.0|17.6|147.8|153.0|13.7
04|02416|10:00.0|02:04.2|183.6|17.4|144.2|152.0|13.9
05|02433|10:00.0|02:03.3|187.3|18.2|148.4|159.0|13.4

Thursday – March 7 – 4 x 1000m / 5′ L1 (static)

Back to the real workouts.  Here’s my L1 History

  • 30 Jan – 4 x 1k – 1:47.7 (static)
  • 4 Feb – Pyramid – 1:42.0 (static)
  • 11 Feb – 8 x 500 – 1:39.7 (static)

So, there’s a 4 week gap in doing an L1 because of vacation and business travel.  That’s not very good.  So, what should I aim for on the 4x1k?  It’s the hardest of the L1 workouts, and I am usually slower on it.  I decided to aim for 1:45 and see if I could push it faster as I went.

I started with a 2k warmup.  Hitting sub-1:45 felt really good.  I was aiming at r28 and the strokes felt nice and light.

Then the fun began.

Boom!  I was thrilled.  Negative splits.  An average of 1:43.8 and a nice faster last.  I felt in control in every rep.  I got a bit of a lactate rush after  each interval, kind of a wave of nausea and shiver, but I felt OK after about a minute of the rest.  I walked around in a happy haze all day after this.

Friday – March 8 – 3 x 18′ / 2′ L4 (static)

A little pressed for time because I had an 8:30 meeting to get to.

6′ rate ladders. 16/18/20.

An absolute joy.

Saturday – March 9 – Waterfall L2 (slides)

My L2 History:

  • 1 Feb – Waterfall – 1:52.4 (static)
  • 9 Feb – 4 x 2k – 1:51.6 (slides)
  • 15 Feb – 5 x 1500 – 1:49.2 (static)

So another gap of almost a month.  Today, I was doing the waterfall on slides.  I decided to try for the ambitious target of 1:50.  The waterfall tends to be a bit slower than the 4 x 2k, and the slides tends to be slower than static for me, but I guess I was feeling a bit cocky after the 4x1k.  It didn’t go that great, but I’m getting ahead of myself.

The warmup.  2k with bursts at sub-1:50 trying to get the feel for 1:50 and r28 on slides.  It felt a bit heavy.

bokeh_plot (75).png

Then the main event.  I managed to hold the target split for the first rep, but it was massively hard.  I got about 500m into the second rep and I knew I was cooked.  I broke form for a stroke and retargetted at about 1:54 for a little bit to get back in control, then through the last 500m, I sped up a little.  The last rep was another struggle, but I managed to hold on to a 1:52 split and managed a tiny sprint at the end.  It was hard fought and it was not as fast as I wanted, but it was a good, tough session.

bokeh_plot (76)

Not horrible, I ended up with a 1:51.9 pace.  And every single rep ended with my HR above 95% of HRR.

Tomorrow:  I owe myself an L3.  I’ll see how I feel, and maybe I’ll do a 15×3’/1′

 

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.

 

 

 

 

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.

 

Just deal with it

So, last report was back on Sept 11th when I had a lovely row at Crossfit Del Mar in San Diego.

Wed, Sept 12 – No training:

Early start to fly up to San Jose.  Meetings all day, business dinner.  No time to train

Thursday, Sept 13 – No Training:

Up early to catch my flight home

Friday, Sept 14 – 20 x 2′ OTW 1x:

In Newton, in my fluid.  Very light tailwind going down river.  I was able to fit in 5 intervals over the rowable part of the river (just barely).

I pushed the first set a bit too hard and struggled the rest of the workout, but it was pretty good fun.

          Workout Summary - media/20180914-1500310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14103|84:15.0|02:59.2|109.8|23.3|150.0|177.0|07.2
W-|08686|38:53.0|02:14.3|170.0|26.2|160.4|176.0|08.5
R-|05437|45:23.0|04:10.5|058.2|20.7|141.0|176.0|06.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00107|00:30.2|02:21.1|135.4|19.9|127.1|131.0|10.7 - wu
02|00473|02:02.4|02:09.3|166.1|24.9|140.3|159.0|09.3
03|00492|02:07.3|02:09.4|181.4|25.4|155.7|165.0|09.1
04|00467|02:00.0|02:08.5|159.3|27.0|161.9|169.0|08.6
05|00471|02:02.2|02:09.8|178.8|25.5|162.2|170.0|09.1
06|00242|01:00.4|02:04.9|208.0|28.8|157.0|166.0|08.3 - cut short
07|00447|01:59.2|02:13.3|178.8|26.6|154.5|170.0|08.5
08|00434|02:00.7|02:19.0|162.1|26.3|165.1|171.0|08.2
09|00434|01:58.5|02:16.4|196.6|26.8|166.9|175.0|08.2
10|00435|01:57.9|02:15.5|171.2|27.5|168.6|176.0|08.1
11|00413|01:52.7|02:16.3|177.8|27.1|168.5|174.0|08.1
12|00426|01:54.4|02:14.3|152.3|26.1|152.0|168.0|08.5
13|00449|02:00.0|02:13.6|170.1|26.0|162.6|170.0|08.6
14|00446|02:00.6|02:15.2|137.0|26.9|164.9|171.0|08.2
15|00440|01:58.6|02:14.9|169.5|26.3|165.1|173.0|08.5
16|00416|01:51.3|02:13.7|173.9|25.8|164.5|172.0|08.7
17|00424|01:56.8|02:17.9|156.8|25.6|151.2|167.0|08.5
18|00438|01:59.1|02:16.0|159.4|26.1|162.6|171.0|08.4
19|00406|01:54.0|02:20.3|184.9|25.7|162.7|171.0|08.3
20|00412|01:53.9|02:18.2|157.9|25.8|164.6|172.0|08.4
21|00414|01:52.9|02:16.4|187.0|27.1|165.7|174.0|08.1

Saturday, Sept 15: Failed 10K Dynamic:

I was a it worried about back to back hard workouts, but since I was flying out Sunday morning to Asia, I felt like I had no other option.  I was also stuck with doing it on the dynamic erg.  But, I figured if I just picked an easy target, I’d be OK.  I was wrong.

I started with a 2k warmup.  I included some arms and body only and some legs only to see what they felt like on the dynamic.  They felt vaguely boat like.

Then into the main event.  I made it to 6K and when the going got tough, I gave up.  I think it was lack of motivation, but I felt pretty lousy at the time.  When I hit 6K, I knew that I had another 16 minutes to go and I didn’t feel like I would be able to deal with the discomfort for that much longer.  I tried to get back on track, gave up again, then paddled along at a slower pace until there was 1k to go and then I pulled it back to target.  It was ugly.

-|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:38.0|02:01.9|193.5|25.5|165.2|184.0|09.7
W-|10000|40:38.0|02:01.9|193.5|25.5|165.2|184.0|09.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|184.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:55.6|01:57.8|210.4|24.6|140.0|153.0|10.3
01|01000|03:58.3|01:59.1|206.8|25.1|156.9|159.0|10.0
02|01000|03:59.0|01:59.5|205.3|25.2|161.0|162.0|10.0
03|01000|03:59.8|01:59.9|203.2|25.2|164.6|166.0|09.9
04|01000|04:01.1|02:00.6|199.7|25.7|167.8|170.0|09.7
05|01000|04:03.1|02:01.6|194.7|26.0|170.8|172.0|09.5
06|01000|04:14.5|02:07.2|171.5|25.3|167.9|171.0|09.3 - hd
07|01000|04:17.3|02:08.7|165.5|24.2|167.6|172.0|09.6 - hd
08|01000|04:11.6|02:05.8|175.5|24.4|174.5|176.0|09.8 - paddle
09|01000|03:58.5|01:59.2|207.3|29.2|179.7|184.0|08.6 - rate up

That left me pretty much destroyed.

Sunday, September 16: No Training

Monday, September 17: No Training

I took off at 10:30AM to fly to Cebu in the Philippines.  The route was BOS–>YYZ–>ICN–>CEB.  Total travel time door to door was 26 hours.  I got to my hotel at 12:15am Tuesday morning local time.  So effectively, Monday just didn’t exist.  I managed to get about 2 hours of sleep on the long leg to ICN, and another 5 hours on the flight to CEB.

Tuesday, September 18th: ~50′ in the fitness center.

I managed to get another 3 hours of sleep at my hotel (after a couple of conference calls) and then got up at 5:30.  I was at the fitness center when it opened at 6 am.  I felt a bit ragged from the travel, so I didn’t want to do anything too ambitious.

I started with 20 minutes inclined march on the treadmill.  The time crawled by painfully slowly.  Then I bopped over to the elliptical.  I intended to program a 20 minute workout, but somehow ended up with 28 minutes.  That actually turned out to be a good thing because it gave me enough time to call home, shower and grab a quick bite to eat before I headed to our facility.

9-18

The place I’m staying is very nice.  Cebu is quite the vacation destination for Koreans these days.

2018-09-19 06.37.22

Wednesday, September 19:  It’s a mystery!

I flew out of Cebu at 9 this morning and now I am sitting in the airport in Osaka.  I get to Haneda around 7pm tonight and I might try to work out when I get to my hotel, or I might blow that off and get a beer.

 

 

Training Log – Aug 15 to Aug 27

Wednesday, August 15 – Brief HIIT session in the fitness center

I arrived in San Jose Tuesday afternoon, and headed straight to my meeting.  I spent the rest of the afternoon in our office and than had a business dinner that night.

In the morning I had a window to do a quick workout in the hotel fitness center.

I did a brief warmup and then I did a HIIT session on the treadmill.  It was 30 seconds of hard running on a 15% incline and then 4:30 of walking on the incline.  I did 6 intervals.  For some reason the data from the session did not get captured right.  It was very hard work when it was going on, but not a whole lot of it.

Thursday, August 16 – Easy 50 minutes in the fitness center

I flew from San Jose to Austin on Wednesday morning, then had meetings in our office there in the afternoon.  That evening we had a customer dinner.  In the morning, I got up and went to the fitness center of the hotel.

First, I did 30 minutes of incline walking (15% grade, ~3mph) on the treadmill.  Then I moved over to the stationary bike and did some rolling hills for another 20 minutes.

Screen Shot 2018-08-27 at 8.38.28 PM

Not very impressive, and extremely boring.  The rest of the day was a blur of meetings.  I caught an evening flight back to Boston, arriving around midnight.

Friday, August 17 – No Training

I decided to get a some sleep on Friday morning instead of trying to squeeze a row in.  I brought my workout clothes to work hoping that I could sneak off for a quick session during the day sometime.  But all my time slots got booked up as the day went along.

Saturday, August 18 – 15 x 3′ / 1′

Saturday morning we had made arrangements for a tree service to come in and work on a bunch of trees that were damaged over the winter.  These guys were amazing.  They trimmed everything, stabilized some badly bent trees and even reshaped our shrubs.  They got it all done by the middle of the day.

My wife and I were planning to go down to the cape later in the day, so I had time for an erg session on the dreaded dynamic.  Today’s assignment was a 15 x 3’/1′.

This is a favorite session of mine, but I didn’t know how to pace it on the dynamic.  I was guessing somewhere between 1:55 and 2:00. I decided to start at 2:00 and try to negative split until things got dicey.

Things got dicey after about the 5th rep.  Then things got really dicey at the end and I blew up in the 14th rep.  But, judging by the HR stats, it was a pretty tough session.

Too bad the paces were so slow.

         Workout Summary - media/20180818-1750260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13453|60:05.0|02:14.0|168.0|25.9|164.4|181.0|08.6
W-|11266|45:00.0|01:59.8|207.7|26.7|163.1|181.0|09.5
R-|02203|15:05.0|03:25.5|049.7|23.7|168.3|181.0|05.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00761|03:00.0|01:58.2|207.8|24.4|125.9|150.0|10.4
01|00762|03:00.0|01:58.1|213.3|25.4|148.2|158.0|10.0
02|00779|03:00.0|01:55.5|218.1|26.6|155.2|163.0|09.7
03|00780|03:00.0|01:55.4|227.3|26.8|159.2|168.0|09.7
04|00780|03:00.0|01:55.3|230.2|25.5|163.7|171.0|10.2
05|00746|03:00.0|02:00.7|208.0|24.5|161.9|169.0|10.2
06|00762|03:00.0|01:58.1|212.9|24.7|165.6|175.0|10.3
07|00756|03:00.0|01:59.0|218.1|26.7|169.1|177.0|09.4
08|00779|03:00.0|01:55.5|227.5|28.8|172.8|180.0|09.0
09|00751|03:00.0|01:59.8|203.9|26.4|170.9|179.0|09.5
10|00755|03:00.0|01:59.3|203.2|24.6|173.1|181.0|10.2
11|00711|03:00.0|02:06.5|184.7|29.9|173.6|181.0|07.9
12|00746|03:00.0|02:00.6|202.1|26.0|169.8|181.0|09.6
13|00666|03:00.0|02:15.2|159.0|30.5|173.0|179.0|07.3
14|00732|03:00.0|02:03.0|199.2|29.0|164.3|178.0|08.4

Sunday, August 19 – 3 x 20′ / 2′

I had hopes of going for an open water row, but it was a bit too windy.  I settled for an easy steady state session.  I had planned to do 4 x 20′, but my HR was high and I was having trouble holding a reasonable pace.  I decided to cut it off after 3 intervals.

          Workout Summary - media/20180819-1745260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14696|66:00.0|02:14.7|151.1|20.2|144.8|157.0|11.0
W-|13912|60:00.0|02:09.4|161.5|20.0|145.8|157.0|11.6
R-|00788|06:00.0|03:48.7|046.6|22.5|135.2|157.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04724|20:00.0|02:07.0|170.3|20.1|137.2|148.0|11.7
01|04624|20:00.0|02:09.8|160.2|20.0|148.3|153.0|11.6
02|04564|20:00.0|02:11.4|154.1|19.8|151.8|157.0|11.5

Monday, August 20 – 4 x 2000 / 4′

We stayed down on the cape on Sunday night and I got up at 5 to make my way to work.  It takes somewhere between 2:30 and 3:30 depending on traffic.

On this particular monday, the traffic wasn’t so bad, and I made it to work with enough time for a workout in the fitness center.

I am trying to organize my training a bit more and start focusing on a few potential head races, so I wanted to increase the intensity of my training weeks.  Today’s session is basically my goto head racing training session.  On the static erg, and my very best, I could do this session with an average pace around 1:45.  I am not at my best.  In fact, judging by my steady state pace, I would say that I am about 8 to 10 splits off my best form.  So I decided to target 1:55 for this session and see how it went.

This was a really good session.  I felt like the pace target was good and I was able to stick to it. It was pretty motivating.

Tuesday, August 21 – 70′ Drills on the fives – OTW 1x

Hooray!  Back in my boat.  Since it had been a while, I decided to do a technical session.

The session is really simple.  4 minutes of rowing, and then 1 minute of drills, rotating between these four

  • 1/2 slide
  • delayed feather
  • pause at body over
  • open hands on recovery

It’s an engaging, challenging session that goes by really quickly.

Wednesday, August 22 – 12 x 3′ / 1′

The plan was for 15 x 3′, but I ran out of time, and frankly energy.  This session is hard work!  But, then again, it’s supposed to be.  The whole point of this session is to put in a lot of strokes at head race pace and pressure.  Right now that’s awfully slow, but that will change with a but of focused work.

The pace on these is a bit deceptive because a lot of the intervals happen through the big s-turn, which slows me down a bit.

          Workout Summary - media/20180827-2250260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11919|65:02.0|02:43.7|117.9|23.7|156.9|177.0|07.7
W-|07790|35:39.0|02:17.3|155.9|25.3|163.8|177.0|08.6
R-|04142|29:24.0|03:33.0|071.9|21.8|148.4|177.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00167|00:47.4|02:22.3|123.0|20.3|143.0|147.0|10.4 - warmup burst
02|00663|02:59.6|02:15.4|147.2|25.0|154.9|163.0|08.8
03|00546|02:29.8|02:17.1|149.5|25.6|161.1|166.0|08.5 - downriver turn
04|00648|02:52.4|02:12.9|166.1|26.8|163.3|170.0|08.4
05|00644|02:58.4|02:18.5|154.1|26.5|165.8|172.0|08.2
06|00599|02:49.6|02:21.5|155.9|24.3|161.9|172.0|08.7 - upriver turn
07|00607|02:50.4|02:20.3|161.2|24.6|165.6|174.0|08.7
08|00644|02:54.4|02:15.4|152.2|25.1|167.0|176.0|08.8
09|00656|03:00.3|02:17.4|145.1|24.6|167.0|175.0|08.9 - down river turn
10|00648|02:54.8|02:14.8|163.8|24.7|168.0|177.0|09.0
11|00092|00:25.8|02:20.4|153.1|25.4|159.1|160.0|08.4 - hit the weeds!
12|00622|02:49.3|02:16.0|158.9|25.8|161.1|175.0|08.5
13|00636|02:55.9|02:18.4|161.0|26.9|166.8|174.0|08.1 - upriver turn
14|00616|02:51.7|02:19.3|165.2|25.5|169.6|177.0|08.5

The low point of the workout was interval number 10.  I finished #9 going under the stone bridge and into the channel leading to the basin.  With a one minute rest, it’s barely enough time to get the boat turned around.  On this turn, I managed to get my point wrong for the next interval, and within 30 seconds, I managed to get way to close to the weeds along the bank and really entangled my starboard oar.  It took me a couple of minutes to back my way out of the situation.  I was lucky I didn’t flip.

The last three intervals passed without any additional drama.  Well, except it started raining on interval 10, and by the time I finished it was pouring!

Thursday, August 23 – 70′ Steady State

One of the great things about doing a good job on a high intensity session is that you really feel like you’ve earned your right to a low intensity session for the next day.  That’s the way I felt on Thursday.  I just wanted to work on clean finishes and take it easy.

          Workout Summary - media/20180827-2251030o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13708|77:51.0|02:50.4|108.1|18.7|134.0|148.0|09.4
W-|13013|66:14.0|02:32.7|117.0|18.3|138.2|148.0|10.7
R-|00700|11:37.0|08:17.9|056.9|20.6|109.6|148.0|07.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03895|19:42.4|02:31.8|114.9|17.9|135.2|147.0|11.0
02|02753|14:10.1|02:34.4|117.1|17.7|139.6|148.0|11.0
03|02735|13:34.9|02:29.0|120.8|18.8|140.8|147.0|10.7
04|02800|14:21.1|02:33.8|118.4|18.6|139.8|146.0|10.5
05|00830|04:26.2|02:40.4|110.4|19.8|134.3|145.0|09.4

Easy peasy.  delightfully low heart rate.

Friday, August 24 – no training

Well, isn’t that remarkable.  Taking a rest day after 6 consecutive training days!  Also, I had an extremely important meeting at 8am, so I got up at my normal 5:15 am, but headed straight to the office to do a little bit of last minute prep work.

Saturday, August 25 – remarkably crappy 10K

We stayed in Hopkinton this weekend.  There was some yard work and other stuff that needed to get done.  I wasn’t really in the mood to get on the dynamic, but I didn’t want to lose the little bit of momentum that I had built up.  I was due for a more intense session, so I decided to try to do a threshold 10k.  Again, I wasn’t sure what pace I could hold on the dynamic, so I started out at about a 1:57.  That didn’t last long.

After multiple HDs, and some might slow rowing, I got a little motivated with about 4k to go.  God, I hate the dynamic erg.

Sunday, August 26 – 16K steady state on the Charles River

On Friday, one of my friends from out in Worcester let me know that 4 of them were going to take 2 doubles down and launch them from Community Rowing so that they could row  the course for the CRI Fall Classic before the event.  He asked if I wanted to come along.  I thought that was a great idea, and it was lucky for me that I was around this weekend.  I picked up my boat in Newton and met them at 7:30.

We launched and headed downriver.  It’s really a pretty magical place to row.  There are lots of turns, but none of them are too sharp.  Lots of bridges, but none of them are too narrow.  Lots of traffic, but at that time of the morning, it is almost all scullers and everyone knows the traffic pattern.

We rowed from CRI down to the BU boat house, about 8000m.  We had a couple of short stops on the way down as needed  to stay together as a group.  We got ourselves organized and headed back upriver.  This is the first time I’ve been on the course since my lousy row in last years HOCR.  It was good to row the course at steady state pressure and work on holding a line.

Each of the doubles had a close encounter with the ample vegetation that has invaded the charles this year.  There is a thick bed of weeds around the magazine beach turn.  People tend to hug that turn pretty closely in the race.  I think this year a bit wider turn will be needed.  Once we got up past the Weeks footbridge, we stopped again.  This is the about where the start line for the CRI fall classic is.  Then we took the rest of the way up as a single piece, and finished strong in front of the CRI boathouse.  There was a bit of headwind in this section.

It was an incredibly fun outing.

Screen Shot 2018-08-27 at 10.01.08 PM.png

          Workout Summary - media/20180826-1645260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|16467|98:39.0|02:59.7|100.1|21.6|147.0|176.0|07.7
W-|15053|77:18.0|02:34.1|115.3|21.3|154.4|175.0|09.2
R-|01422|21:20.0|07:30.2|045.2|22.8|120.3|175.0|03.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00767|04:03.9|02:38.9|098.4|17.7|134.7|148.0|10.7
02|03436|17:10.0|02:29.9|114.9|20.0|153.4|164.0|10.0
03|00966|05:03.0|02:36.9|109.1|20.6|145.6|152.0|09.3
04|02354|11:59.6|02:32.9|108.6|20.6|154.6|163.0|09.5
05|00917|04:38.5|02:31.9|131.2|22.5|155.7|169.0|08.8
06|00570|03:01.5|02:39.1|108.8|20.1|150.3|156.0|09.4
07|01080|05:17.7|02:27.1|121.2|22.4|155.5|169.0|09.1
08|03379|17:49.4|02:38.2|114.9|22.6|157.9|164.0|08.4
09|01584|08:15.4|02:36.3|128.3|23.4|163.8|175.0|08.2

Monday, August 27 – 4 x 2000 / 4′

On the water in Newton.  Weather was perfect, maybe a bit hot, but sunny and calm.  The goal this morning was to replicate the happy feelings I got from last monday’s 4x2k on the erg.  I knew that this was gonna be tougher in the boat.  Each rep would last almost 2 minutes longer and I had to focus on technique and steering.  I decided for this session to try to hold the stroke rate around 24.

          Workout Summary - media/20180827-1650270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11324|67:03.0|02:57.6|112.6|22.6|147.3|180.0|07.5
W-|08138|37:59.0|02:20.0|147.0|24.7|162.4|180.0|08.7
R-|03192|29:04.0|04:33.3|067.7|19.8|127.7|180.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00284|01:24.6|02:29.2|114.6|19.9|130.0|135.0|10.1 - warmup
02|02004|09:11.9|02:17.7|145.6|24.5|154.5|167.0|08.9
03|01966|09:12.2|02:20.4|154.2|25.2|164.7|176.0|08.5
04|01950|08:55.1|02:17.2|148.4|25.0|166.6|180.0|08.7
05|01933|09:15.4|02:23.7|144.8|25.1|168.6|180.0|08.3

So, that was awesome.  Slow, but awesome.  I held it together through all the reps and managed to focus on technique with my heart going a mile a minute.  It feel good to be back focusing on these simple sessions.

Now, I am on a plane out to San Jose.  I have a few days of meetings out here.  I’m going to try to find an erg so I can maintain my forward progress.

 

 

6/17 to 6/30 – Work wins

I had been planning to race on July 8th at the Cromwell Cup.  I’ve decided to scratch.  My training has been too spotty, I’ve not done nearly enough race prep work, and I missed most of last week because of a work commitments and a quick business trip to Europe.

How do I feel about this?  Lousy.  What do I do now?  I’m not sure.

But, I like rowing, and I like working on getting better at it.  I sure like Head Races more than Sprint Races, but I’ve been unsuccessful executing training plans toward any objectives for the past two years.  I’m on vacation now for the next.  I’ll have some time for some nice coastal rowing and plenty of time to figure out what to do.

For now, here’s a recap of the past couple of months.

Sunday – 6/17:

We had not planned to go to the cape, but I remembered a couple of things I needed to do down at the house, so I drove there in the early afternoon.  One the things I wanted to do was go for a row.  It was a lovely day.  Sunny, with light breezes (at least at first), and nice and warm.

I launched straight from my stairs, since I wanted to go south and it was nearly high tide.  I was bummed that I forgot my heart rate monitor back in Hopkinton, so no HR data for the row.  I was planning a 90′ row, so I wanted to keep my HR at a reasonable level throughout.

Here’s the chart of the whole row.  I headed southeast until I got to the eastham shore.  There was one interesting bit, which I will describe below.  Then I turned and hugged the beach going south, and turned at the 45 minute mark.  I stayed close on shore for the row north as well, and continued right across to the salt marshes on the southern coast of the island, then turned and followed the edge of the marsh back around to the steps.

I was very tired by the end and carrying the boat up the stairs was pretty daunting.

Screen Shot 2018-06-30 at 9.21.17 PM

I had a bit of close call on the first leg down to the Eastham shore.  You might notice that there is a asterisk on the chart, right on my course.  That’s a rock.  At low tide it sits on the sand flats.  At high tide, it’s underwater.  When I was rowing, it was just below water level.  I knew it was out there, but couldn’t see it.  I ended up hitting the top of the rock with my oar.  The is no way I could have navigated well enough to get that close if I tried to.  Here’s my course magnified on the satellite image.  You can see the rock in the image.

Screen Shot 2018-06-30 at 9.25.14 PM.png

Monday – June 18: Rest Day

Tuesday – June 19: Starts Practice.

Plan:

  • Race warm up
  • 5 x 20-stroke starts
    • Rest between: 3’
    • Rating/Pace: SR 36-40 (or your most efficient rating)
    • Notes: Steer straight, clean releases, same sequence as planned for your race
  • 2 x 9’
    • Rest between: 2′ easy rowing
    • Rating/Pace: Cat V: SR 22
    • Notes: Focus on your releases.

Back on the Charles in my Fluid.  A lovely morning.  I did my favorite warmup.  It takes the whole way down river and showed me that I am in pretty lousy shape right now.  But I was certainly warmed up by the time I finished it.

I turned around and started doing my starts.  I felt pretty good.  I decided to practice my shift down to “reasonable” stroke rates, so after 5 strokes, I was trying to get down to a nice r32 for the rest of the 20 stroke burst.

After I did 4 starts, I decided to do 40 strokes for the last one.  The plot shows a hiccup in the middle but I don’t remember what happened.

Then I did the 2 x 9′ pieces.  Hard, but uneventful.

          Workout Summary - media/20180620-1800250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10740|58:42.0|02:44.0|113.3|22.9|150.5|176.0|08.0
W-|01175|04:31.0|01:55.5|254.0|33.2|151.5|171.0|07.9
R-|09572|54:11.0|02:49.8|101.6|22.0|150.4|171.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00136|00:34.2|02:05.9|210.2|28.0|164.2|170.0|08.5
02|00123|00:29.8|02:01.1|220.8|30.3|157.0|164.0|08.2
03|00144|00:33.6|01:56.7|251.7|32.1|163.1|171.0|08.0
04|00112|00:25.6|01:53.9|279.1|35.2|134.2|155.0|07.5
05|00117|00:25.8|01:50.1|266.3|35.0|143.0|155.0|07.8
06|00120|00:26.0|01:48.5|263.8|34.4|138.7|146.0|08.0
07|00154|00:34.0|01:50.5|261.7|33.5|152.8|168.0|08.1
08|00269|01:02.4|01:55.9|271.2|35.7|150.8|165.0|07.2

Here’s the two 9′ pieces

6-18a.png

3.4 m/s is a 2:27 pace.  Ughh.

Wednesday – June 20: 4 x (2′ race pace / 1′ paddle / 2′ race pace) / 4′ rest

This is a tough workout, and I had failed miserably last time I attempted it.  Today, I was determined to make it through, so I decided to start conservatively.

I started with a race warmup.  I enjoyed it as much as I did on Tuesday.  It was another perfect morning.

I turned around, had a drink, did a KOM drill, and practiced my first stroke of the start a couple of times.

Then I did my first piece, the start was good, and I shifted my rate down to a 26 immediately for the rest of the first 2′ chunk.  That was hard enough.  After the fleetingly short minute of paddling, I spooled it back up to 28 and counted out the strokes to 56.  Well, that wasn’t so bad?  Actually it was.  Slow and painful.

I paddled around the s-turn and got into position to start my next interval.  Again I had a drink of water, but instead of doing a couple of practice first strokes, I decided to just setup and go.  I got into my start position, said “ready” to myself and squared  the blades and buried them, then as the speedcoach hit an even minute, I started.  Somehow, my starboard blade was funny, and as soon as I started the stroke, I realized I was in trouble.  I tried to abort, but my blade had submarined and I flipped right over on top of it.  It happened in the blink of an eye.

My feet came out fine and I popped up next to the boat.  I got the boat back upright and made sure I had all my stuff.  Then I executed a perfectly ugly re-entry.  I flopped across the seat deck, swung my legs around, got back on the seat and took stock of my situation.

The boat was full of water, I was wet (but not that much wetter than I was before I took the dive), and I was pissed at myself.  What the hell happened?  What the hell should I do now.  Part of me just quit.  Quit the workout.  Quit racing.  Quit rowing altogether.  That seemed a bit dramatic, so I decided that I should finish out the workout.

I splashed as much water out of the boat as I could and got myself psyched up to do another interval.  This start was fine, but I pulled the plug almost immediately.  I’m not sure why.  I set up again and started again and held my rate to 26/27.  I let the rate climb in the second minute.  It was tough work.

I pulled the plug at the start of the third one, and restarted it again.  This one was pretty good.  I did the first half at 28 rising to 30 and the second half between 30 and 32.  That’s a bit closer to what I want to be doing.

The last one, honestly, I was getting tired.  I did a great start and the first 2 minutes were fine.  The minute of paddling was very welcome.  Then I went into the last 2 minutes.  I made a minute, and then I got hit by a gust of headwind and that was it for me.  I decided I was done.

I got my feet out of the shoes and rowed with feet out back to the dock.

          Workout Summary - media/20180620-1801080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10513|57:34.0|02:44.3|116.6|22.9|151.7|179.0|08.0
W-|04047|17:03.0|02:06.5|195.2|28.0|162.5|178.0|08.5
R-|06480|40:31.0|03:07.6|083.5|20.7|147.2|178.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00108|00:28.0|02:10.2|181.5|23.5|162.3|165.0|09.8 - wu
02|00144|00:36.8|02:07.8|168.2|26.0|157.7|163.0|09.0 - wu
03|00159|00:38.5|02:01.3|210.9|27.8|155.6|162.0|08.9 - wu
04|00174|00:41.0|01:58.2|204.0|29.3|158.7|166.0|08.7 - wu
05|00143|00:31.5|01:49.8|270.9|34.1|160.8|169.0|08.0 - wu
06|00441|01:53.2|02:08.5|190.2|26.4|159.8|172.0|08.8 - 1
07|00432|01:49.2|02:06.2|184.6|27.4|169.3|176.0|08.7 - 1
08|00424|01:47.6|02:06.9|192.9|26.7|164.6|176.0|08.9 - 2 (after the flip)
09|00548|02:24.4|02:11.8|192.8|27.1|159.7|178.0|08.4 - 2
10|00437|01:49.5|02:05.3|195.5|29.5|160.7|174.0|08.1 - 3
11|00428|01:46.7|02:04.5|205.9|31.0|171.5|178.0|07.8 - 3
12|00415|01:47.5|02:09.4|188.3|27.9|157.7|171.0|08.3 - 4
13|00195|00:49.8|02:07.8|193.4|28.9|165.9|169.0|08.1 - 4 (abort)

So, points for persistence.  But I have to say, it was a pretty discouraging workout.

Thursday – June 21: Drills on the fives.
Plan:
  • Session: 3 x 25′
    • Rest between: 3’
    • Rating/Pace:  Alternate 4’ @ Cat VI pace; target SR 18-20/ 1’ of drills.
      • Half-slide and Quarter-slide rowing to work on drive suspension.
      • Delayed feather rowing to work on clean release then feather away.
      • Open fingers on the recovery to set posture, weight over the handles.
      • Pause arms/body away for rhythm out of bow and setting full angle.
This was going to be something new for me.  I haven’t done some of these drills in a single before.  After the hard session the day before, I was looking forward to something tame.  Because my river is not 25 minutes long, I just rowed and did the drills every five minutes.
I had a blast!  The drills were a mental and technical challenge.  The half and quarter slide drill was very familiar and easy.  Delayed feather was really good to work on release and balance.  Open hands on recovery was frighteningly hard!  When it worked it was great, but the moment on recovery when you regrip the oars is a moment of great uncertainty.  Sometimes, I would smoothly regrip, square, and catch.  Other times, I would not get a clean regrip and it had a very high pucker factor.  It got easier as I went along.  Finally, pause at body over is exactly the drill I need to do all the time to continually work on getting my posture right on recovery.
Friday – June 22:  More Drills on the 5s
I had such fun with it on Thursday, that I did it again!  I had less time because I had a customer visiting us first thing in the morning.  I couldn’t risk being late for that.
It was just as much fun on the second day.  This workout needs to be part of my weekly rotation all season long.
Saturday – June 23:  2 x 25′ / 5′ On Slides
Down on the cape.  The weather was terrible.  I ended up erging in the basement.
The plan:
  • 2 x 25’
    • Rest: 5’
    • Rating/Pace: Cat VI; target SR 18-20.
    • At every 5-minute mark include an Acceleration 15 raising the stroke rate 2 spm every 5 strokes.
    • For example: 26-28-30, 28-30-32.

          Workout Summary - media/20180623-2140240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13097|55:59.0|02:08.2|176.3|21.2|151.1|168.0|11.0
W-|01781|06:45.0|01:53.9|258.2|26.4|151.5|164.0|09.9
R-|11325|49:14.0|02:10.4|165.0|20.5|151.0|164.0|10.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00004|00:03.1|06:48.1|140.6|00.0|079.0|79.0|00.0
05|00012|00:03.0|02:03.0|170.1|20.0|088.0|88.0|12.2
06|00271|01:00.3|01:51.2|258.2|24.8|144.7|153.0|10.9
07|00278|01:01.9|01:51.2|260.7|25.9|152.0|159.0|10.4
08|00253|00:55.7|01:50.1|266.9|25.9|156.0|162.0|10.5
09|00196|00:42.8|01:49.0|274.1|28.0|156.1|162.0|09.8
10|00197|00:44.4|01:52.3|247.6|26.6|154.4|157.0|10.0
11|00194|00:43.3|01:51.3|255.5|27.6|156.2|160.0|09.8
12|00189|00:41.7|01:50.6|261.5|27.4|159.1|163.0|09.9
13|00186|00:40.7|01:49.5|271.0|29.7|159.4|164.0|09.2
Sunday – June 24:  80′ Coastal Row
The weather was still a bit iffy, but I really wanted to row.  I launched from the north beach and headed up toward wellfleet.  There was a bit of wind (mainly from the West) and I headed a bit toward Great Island to get a bit more shelter and flatter water.
I ended up rowing around Chequesset Pond, which was lovely.  Flat water, nice scenery.  Then I headed over toward the inner harbor.  The chop got worse as I got further away from the shelter of Great Island.
The row from the breakwater back to my launch point was difficult.  The waves were basically on my beam and very irregular.  I had trouble finding a good rhythym and keeping it.  But as I entered the lee of the island, the water smoothed out and I felt reenergized.  I raised the rate to 24 and punched out the last 3 minutes.
Screen Shot 2018-06-30 at 10.40.56 PM.png
Monday – June 25: Rest Day
We left the cape really late and didn’t get home until about 10.  I tried to get up, but felt very tired and went back to bed.
Tuesday – June 26: Rest Day
I was leaving for the Netherlands in the evening, but I hoped to row in the morning.  But I had another late night with work calls, and I ended up sleeping in again.  I brought my workout stuff to work with me, hoping to sneak down to gym for a quick workout before I left, but I had a lot of loose ends to tie up before I left.
Wednesday – June 27: 10K push.
I left Boston at around 8pm.  Arrived in Heathrow around 7am, and Amsterdam around 11:30.  Then we caught the train to Nijmegan, arriving around 1:30.  A quick shower, and then into a prep meeting with my colleagues.  This wrapped up around 5:00 and we decided to meet at 6:30 for dinner in the hotel.
With 90 minutes to burn and feeling pretty tired, I didn’t want to risk falling asleep, so I headed to the hotel gym. Which, as it turned out, was huge, and beautiful, and had 2 Conceot2 Model E rowing machines!
I grabbed a machine and decided to do a 10K push.  I’d start slow and hopefully shave a second per 1000 meters off the pace.
The machines had PM4s, and I didn’t have my cable, so I did these old style.  I used my HR monitor with the wahoo app on my phone and just saved HR.
Screen Shot 2018-07-01 at 10.36.57 AM
Sadly, it ended up being just right.  I finished with my HR very close to my HRMax and the highest HR I’ve seen all season.  There’s no way to avoid the truth.  I’m about 5 seconds off the paces that I could do when I was at my fittest.
Thursday – June 28:  Aborted session
I had a meeting at 10AM, so I slept until around 7:30 and went back to the gym.  The place was an oven.  Those big windows that you see in the picture must be facing east because the ergs we in direct sunlight.  It was right in my eyes.  And it was hot as hell.
I was going to do a 3 x 15′ easy session, but I gave up after 15 minutes.  My heart was just not in it.  I think I dug a bit too deep the day before and it was a short turn around time, only about 13 hours between sessions.
Screen Shot 2018-07-01 at 10.42.04 AM.png
The meeting went well, and then we rushed to catch the train, and rushed to catch the flight to London.  I did a work call from Heathrow, and then hopped on the flight back to Boston, arriving at 9pm.  I was home by about 10:30.
Friday – June 29: 3 x 15′ /2′
I worked from home on Friday.  My wife and I were heading into Cambridge to have dinner with our boys, and then continuing on to the Cape after that.  I had calls scheduled from 10am to 5pm.
I got up with enough time for a quick erg session on the dreaded dynamic.  The objective was to just clear the cobwebs from all the travel.  So, I tried to keep the HR below 150.
Intervals sliced at a 2:15 pace.
          Workout Summary - media/20180629-1335230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11116|49:33.0|02:13.7|154.8|19.8|139.2|154.0|11.3
W-|10480|44:36.0|02:07.7|167.8|20.0|140.6|154.0|11.8
R-|00638|04:56.0|03:52.6|037.8|18.3|126.3|154.0|10.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03522|14:59.5|02:07.7|167.5|19.7|132.1|144.0|11.9
01|03479|14:49.0|02:07.8|167.7|19.9|142.2|149.0|11.8
02|03479|14:48.0|02:07.6|168.3|20.3|147.7|154.0|11.6
Saturday – Jun 30: 80′ Coastal Row
We got down to the Cape around 11pm.  I did some errands in the morning and man it was HOT.  Skies were blue and there wasn’t much breeze.  I hung out around the house and relaxed most of the day.
Around 4pm, I decided to go for a row.  The high tide was at 2pm, so I still had a couple of hours before beach access becomes more of a challenge.  I decided to do another row down to Eastham along the shore.
The wind was still light, and what there was of it was coming from the WSW.  The tide was ebbing, so the current was mainly behind me on the way out and I was going into it on the way home.
The chop was nasty at times.  It was a combination of lots of power boat wakes across long distances and a little bit of wind.  It made for very confused waves and challenging technical rowing.
I wanted a good UT1 workout, so I was aiming at HRs in the mid 150s.
Screen Shot 2018-07-01 at 11.16.24 AM.png
          Workout Summary - media/20180701-0110230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14372|85:39.0|02:58.8|000.0|22.7|153.0|164.0|07.4
W-|13904|79:55.0|02:52.4|000.0|21.6|153.4|163.0|08.1
R-|00471|05:44.0|06:06.2|000.0|38.4|147.0|163.0|01.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07260|39:55.0|02:44.9|000.0|20.8|151.1|157.0|08.8
01|06644|40:00.0|03:00.6|000.0|22.3|155.7|163.0|07.4
I was reasonably tired after that!

Lost week – Taiwan

I left on Sunday morning to catch an early afternoon flight to Taiwan.  I dropped my boat off in Newton on the way to the airport.

I was flying from Boston to Tokyo, then connecting to Taipei.  I arrived around 8:30PM Monday night.  I slept some on the two flights, but I was stiff and tired by the time I got to the airport.

Tuesday morning:

I got up around 5am and discovered that I had left my HR monitor at home.  SO much for documented evidence of working out!  Sad to say, it badly effected my motivation.

I headed to the gym.  I set up the treadmill to do a 30 minute HIIT session.  so, 4:20 sec of fast walk (3mph) on 15% grade.  Then 40 seconds at 7mph on the same grade.  repeat 6 times.  By the last two sprints, I was nauseous at the end of the 40 seconds.  I guess that meant I was doing it right.

The rest of the day was a blur of meetings, all of them internal with our team in Taiwan.  I had dinner with a few of the folks that I travelled with and got back to the hotel around 9pm.

Wednesday:

Up at 5 again, and back in the gym.  Today, it was 30 minutes on the elliptical and 30 minutes on the stationary bike.  In both cases, I used the built in HR monitor to try to keep my HR in the 137 to 155 range.

Then I was off to the customer site for 3 different meetings.  Then we had a dinner for the full team supporting this major customer.  They’ve been working night and day for years making it successful, so it was a good idea for us to say thank you.

I made it back to the hotel just in time for my 8:30 conference call.  Unfortunately, that exactly when jet lag decided to strike and strike hard.  I was having trouble holding my head up, and I kept hoping for the meeting to wrap up.  I can remember looking at the clock around 8:50pm.  The next thing I know, it’s five minutes after nine, my head is on the desk and there’s no one left on the call!  I fell dead asleep.  I reached out by email to apologize to the other folks that were on the call.  I was pretty embarrassed.

Thursday:

I slept in until 6 because I had nothing on my agenda until my ride to the airport at 10am.  I headed down to the gym without a specific plan.  I did my full PT suite of exercises.  I have been neglecting them lately and that’s a bad thing.  I have to find a way to fit them in with OTW rowing.  I don’t feel comfortable doing them on the ground at the docks where I keep my boat and I am always rushed when I get to work afterwards.  I think I might start doing them on my way out of work at night.

Anyway, I did the PT exercises.  Then I did a little bit of strength training.

I did a 3 circuits of

  • 20 squats with 2 25lb dumbells
  • 12 pull downs on a machine designed to mimic pull ups

The squats felt easy at the time, but it’s 3 days later and I’m still feeling sore.

Then I headed over to the treadmills and did 30 minutes of fast walking on a 15% grade.

After that, I headed to the airport for the long trip home.  I got home around 8:00pm on Thursday night, thanks to time zones.

Friday:  80′ of OTW speedplay.

I slept surprisingly well on Thursday night, but not very long.  The alarm woke me at 5:15am and I rolled out of bed.  It was a beautiful morning, so I wanted to get back on the water.  I headed to Newton and launched.

The plan:

  • 80′ of speedplay
  • 4 sessions of KOM

The instructions for the speedplay sessions are to do it continuous, but I really want to work on balance.  I find that if I do KOM for more than a couple minutes at a time, I get all tight.  So I decided to do a quick set each time I needed to turn the boat around.

The weather was lovely.  Very little wind.  There still a bit of current which make the splits all crazy and makes rowing a bit squirrelly in a couple of places, mainly where the river narrows down or splits and rejoins.  It feel like the boat is wiggling underneath you or you are going around a corner on ice.  As long as you are expecting it, it’s kind of fun, but it can be disconcerting if it takes you by surprise.

I started with about 5 sets of KOM, then headed down river.  I’ve got my routine for the speed play workouts.  I row steady state until I get to middle of the straight 1K.  Then I do my power twenty.  Then I continue to the middle of straight section in front of the watch factory and do another.  I do the reverse on the way up river.  It ends up with a bit more time between the twenties with the turn in there.

4-27.png

I am trying to keep the power above 300W on the power twenties and to keep the stroke rate between 28 and 30.

To get a better idea of the effect of the rigging changes, I wanted to look at the change in my catch, finish and length.  These charts isolate just the r28 portions of four speed play rows.  I made the adjustments in 3 steps.  The first is the original settings.  The next is with oars down one spacer, inboard shortened by 2cm, and footplate moved 1 cm.  The third is another 2cm shorter inboard.  Then the last is with the footplate moved the additional cm to stern.

  • Finish angle is about 2 degrees bigger.
  • Catch angle is about 3 degrees bigger
  • drive length is 3.5 degrees bigger
  • Effective length is about 2 degrees bigger.

Not much change.  It feels a lot different though.

Saturday:  I intended to go rowing, but i felt like crap all day long.  I just sat around and did crossword puzzles.  I did get up the motivation to do laundry and get groceries, but that was about all I was good for,

Sunday;  Again, I was thinking about going rowing, but its raining and I’m lazy.  I intend to do an easy session on the dynamic later just to keep things going.

 

The Glamour of Business Travel

Thursday, 15 March: No training, travel to CA.

Friday, 16 March: Quickie HIIT session

35 minute treadmill in the fitness center.

6 x (30″ hard / 4’30” easy)

Screen Shot 2018-03-19 at 12.17.57 PM

Felt like crap.  The intervals really hurt.  Then I headed to the airport to fly home.  I got home around 6pm.

Saturday, 17 March: No training. Rest Day.

I went to the Boston Flower Show with my wife and had dinner in Boston.

Sunday, 18 March: 4 x 20′ / 3′ Dynamic

          Workout Summary - media/20180318-2130340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20700|92:00.0|02:13.3|159.9|20.6|144.6|160.0|10.9
W-|19049|80:00.0|02:06.0|175.3|20.2|146.7|160.0|11.8
R-|01654|12:00.0|03:37.8|057.4|23.4|131.0|160.0|09.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04825|20:00.0|02:04.4|181.4|20.3|136.2|148.0|11.9
01|04783|20:00.0|02:05.4|177.4|20.3|145.3|152.0|11.8
02|04749|20:00.0|02:06.3|174.4|20.1|151.4|159.0|11.8
03|04691|20:00.0|02:07.9|168.0|20.0|153.8|160.0|11.7

I felt really strong through the first two intervals, but I kind of ran out of steam in the second half of the third interval.  The last one was a bit of a struggle.

Monday, 19 March: 2 x 2k/2′ + 2 x 1k/3′ + 2 x 500/2′

I added a 2k warmup to the front end.

          Workout Summary - media/20180319-1215340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11321|50:52.0|02:14.8|169.9|19.7|142.4|169.0|11.3
W-|09000|34:49.0|01:56.1|226.5|21.9|144.7|169.0|11.9
R-|02326|16:03.0|03:27.1|047.3|15.0|137.2|169.0|11.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:14.9|02:03.7|182.9|18.1|129.5|143.0|13.4
01|02000|07:51.6|01:57.9|215.9|22.1|146.0|156.0|11.5
02|02000|07:49.5|01:57.4|216.1|22.2|150.6|160.0|11.5
03|01000|03:42.8|01:51.4|253.7|24.0|151.3|166.0|11.2
04|01000|03:40.7|01:50.4|262.5|23.8|152.7|169.0|11.4
05|00500|01:45.6|01:45.6|305.4|25.1|146.4|165.0|11.3
06|00500|01:44.7|01:44.7|313.2|25.2|152.4|168.0|11.4

The PM was considerably more generous than rowsandall in terms of the paces.

Tomorrow:  I fly out to San Diego first thing in the morning.  I’m hoping that I can do a workout in the Hotel Fitness Center once I get there.  I have a business dinner that night.

 

Doing my best

In brief, things are hectic.  I last posted on Friday, February 16, 19 days ago.  A lot has happened since then, but it has been tough to maintain a reasonable training schedule.  I’ve been on four continents, and slept in my bed at home 5 times in the past 19 days.

Saturday, Feb 17:  4 x 20 / 3′ Dynamic

Maybe the best, most relaxed session I’ve ever had on the dynamic.  It still felt sluggish and heavy, but by focusing on the HR cap and allowing the rate to be at r20 instead of r18, it was kind of OK.

          Workout Summary - media/20180217-2015360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19586|92:00.0|02:20.9|165.0|20.1|147.7|156.0|10.6
W-|18897|80:00.0|02:07.0|170.7|20.1|148.8|156.0|11.7
R-|00693|12:00.0|08:39.3|059.4|20.3|130.7|156.0|01.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04752|20:00.0|02:06.3|173.1|20.0|142.7|152.0|11.9
01|04708|20:00.0|02:07.4|169.4|20.2|150.2|155.0|11.6
02|04713|20:00.0|02:07.3|169.7|20.1|151.7|156.0|11.7
03|04724|20:00.0|02:07.0|170.8|20.2|150.7|156.0|11.7

Sunday, Feb 18:  No Training.

My wife and I flew to Aruba for some fun in the sun.

IMG_2910.jpg

Monday – Feb 19:  5km run on the beach

Barefoot, right along the water line where the sand was the firmest.  It was hot, and I was going slow.

Screen Shot 2018-03-08 at 6.07.11 PM.png

Tuesday – Feb 20: 6km run

My feet were a bit beaten up from the barefoot run, so I wore shoes and ran the foot path along the back of the beach.  Lots of twists and turns and people to avoid.

Screen Shot 2018-03-08 at 6.09.59 PM.png

Wednesday – Feb 21:  No training – rest day

My legs were really sore from two days of running.  I don’t run much!

Thursday – Feb 22: Fitness Center

30 minutes on stationary bike

Treadmill – max incline (15%). 6 x (4:30 walk, 0:30 sec sprint)

Screen Shot 2018-03-09 at 10.54.15 AM.png

Friday – Feb 23: Run on the beach

About 4.4km.  Not too taxing

Screen Shot 2018-03-09 at 10.55.58 AM.png

Saturday – Feb 24: Quick run on the beach

We had to clear out of the hotel by 11, so I went for a final quick run on the beach.   I pushed the pace a little quicker.

Screen Shot 2018-03-09 at 10.59.13 AM.png

We got home around 8pm that night.

Sunday – Feb 25: 8 x (4:30 @ r20, 0:30 @ r32+)/30″ – Dynamic

I got up early to do this workout.  I was departing in the early afternoon for Italy.  It seems that my happy times for the Cat VI session on the dynamic do not extend to sprinting.  Unlike rowing on slides, where rating up is, frankly, a blast, sprinting on the dynamic is pretty miserable.  I suffered through the and came close to the targets, but this session is usually a breeze and it certainly wasn’t.

          Workout Summary - media/20180225-1610370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10067|44:00.0|02:11.1|169.1|20.7|156.9|177.0|11.0
W-|09602|40:00.0|02:05.0|184.2|21.3|155.8|174.0|11.5
R-|00479|04:00.0|04:10.7|018.9|15.3|168.6|174.0|20.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01100|04:30.0|02:02.8|187.0|20.6|129.9|149.0|11.9
01|00143|00:30.0|01:45.0|303.9|32.6|152.4|156.0|08.8
02|01075|04:30.0|02:05.5|177.2|19.5|148.9|155.0|12.3
03|00146|00:30.0|01:42.9|319.5|34.0|157.2|160.0|08.6
04|01073|04:30.0|02:05.8|174.8|19.8|154.5|162.0|12.0
05|00146|00:30.0|01:42.4|322.2|34.0|160.5|165.0|08.6
06|01061|04:30.0|02:07.2|169.2|20.1|156.0|165.0|11.8
07|00148|00:30.0|01:41.5|331.2|36.4|162.6|167.0|08.1
08|01039|04:30.0|02:09.9|163.6|20.1|158.2|166.0|11.5
09|00150|00:30.0|01:40.1|348.5|35.0|165.7|169.0|08.6
10|01023|04:30.0|02:11.9|158.3|19.0|161.6|172.0|12.0
11|00152|00:30.0|01:38.8|358.4|36.9|166.5|170.0|08.2
12|01009|04:30.0|02:13.8|149.8|18.7|163.7|173.0|12.0
13|00149|00:30.0|01:40.8|333.9|35.2|165.0|168.0|08.5
14|01037|04:30.0|02:10.2|160.5|20.2|167.2|172.0|11.4
15|00151|00:30.0|01:39.5|351.6|35.7|171.4|174.0|08.5

Here is a comparison of the same workout

  • Static rower
  • Slides
  • Dynamic

The first plot shows average power.  The first session on a static erg was pretty typical for this workout.  The second one, on slides is 10 watts higher because I was having such a blast rating up on slides that I really kicked the sprints hard.  I tried to rate up in a similar way on the dynamic, but the stroke was so heavy that I could get the rate.  Even though the drag factor was only 129, it felt like the gearing was much much heavier.  And I was so gassed from the short sprints that I couldn’t maintain Cat VI power in the slow sections.

2-25d.png

Then it was off to Milan for business.

Monday – Feb 26: No Training.

I arrived in Milan at 6am, went to the hotel, napped for an hour, then started my day.  We prepped in the office until mid-afternoon when we headed to our customer’s facility for meetings.  These lasted until 6:30.  Then we out to dinner.  I wasn’t back to my hotel until around 11pm.  I slept well.

Tuesday – Feb 27:  No Training

I needed to be in the office by 9, and I needed to catch up on sleep, so I skipped training.

Wednesday – Feb 28: 50′ in the Fitness Center

The hotel had a tiny, claustrophobic fitness center in the basement.  It had 2 treadmills and two stationary bikes, plus one of those useless combination weight machine things.  I did a 30 minute max incline fast walk thing and then 20 minutes on the stationary bike on a rolling hills program.  I wanted something easy, and it was.

Screen Shot 2018-03-09 at 11.23.26 AM.png

Then I headed off to the airport to fly home.  I barely made my connection in Munich, and I guess that added about 20 minutes of very brisk walking to my exercise total for the day.  I arrived home around 9pm that night.

Thursday – March 1: No Training

I decided to no try to get up at 5am and I intended to try to sneak to the gym during the day, but things got hectic and I never made it.  Bummer.

Friday: March 2: 3 x 20’/ 3′

Just an easy session.  At work on the static rower.

Workout Summary - media/20180302-1325350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15083|69:00.0|02:17.2|159.7|17.6|140.1|155.0|12.4
W-|14442|60:00.0|02:04.6|180.9|18.8|142.0|155.0|12.8
R-|00643|09:00.0|06:59.6|018.2|09.4|127.2|155.0|36.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04823|20:00.0|02:04.4|181.2|18.8|136.2|145.0|12.9
01|04810|20:00.0|02:04.7|180.7|18.9|142.7|150.0|12.7
02|04809|20:00.0|02:04.8|180.8|18.8|147.0|155.0|12.8

Honestly, I was expecting that it was going to be a lot worse!

Saturday – March 3 – 10 x 500 @ 22 / 2′ rest

At home on the dynamic rower.  Another epic battle with a supposedly easy workout.

The weird HR thing at the beginning of the last interval is a glitch.  I was working my ass off and watching the HR reaing slowly drop down and the rise up again.

You can see how I gave up on trying to hold Cat VI pace during the rests in the second half of the workout.

Then I rushed around madly to get ready for my trip to Shanghai and Shenzhen.  My flight took off around 2am Sunday morning.

Sunday – March 4:  Effectively did not exist. 

I started flying at 2am, and arrived in Hong Kong at 5am on March 5th with the time zone change.

Monday – March 5: 8 x (4:30 @ 18, 0:30 @32+)

I’m staying at Kerry Hotel in Shanghai which is a great hotel.  They have a great fitness center with 2 Concept2 model D rowers.  One of them has a PM5, and it linked up fine with painsled.  Unfortunately, for some reason the export of the data from this specific rower does not work.  I’ve put out a call for help from Rick Terrell, and he said that this particular PM5 is appending some weird stuff at the end of the workout.  Anyway, I did the workout.  It went pretty well, considering I was on a plane for about 20 hours prior to doing it.  And I felt a lot better once I was done.

Each of the 5′ intervals are 4:30 at about 2:05, and 0:30 at about 1:35. It was fun to try to make sure that the total for 5 minutes was just above 1250m.

IMG_2923

Tuesday – March 6: 10 x 500@r22 / 2′ rest

Another good workout, considering the road miles.  The 2′ rests were just 500m intervals rowed at Cat VI pace.

Wednesday – March 7: 3 x (5 x 500 @ r24/1′)/5′

This was hard work.

  • 500m warmup at cat vi
  • 5 x 500 @ 24 / 1′ rest
  • for the 5′ rest, 1′ rest/500′ at 2:45 ish/1′ rest
  • repeat twice more

I felt pretty tired after the first set, but I kind of got into a groove for the rest of the workout.

The rest f the day was pretty busy.  I had a lunch with a customer, and then a group of us fly from Shanghai to Shenzhen in the evening.  We got to the hotel in Shenzhen around 11pm.

Thursday – March 8: 60′ Fitness Center LIT

Nice Westin hotel.  Reasonably equipped fitness center, but no rowing machines.

  • 30 minute cross trainer random program, level 16
  • 30 minute max incline (15%) fast walk.  Adjusted speed to maintain < 155HR.

Screen Shot 2018-03-09 at 12.37.04 PM.png

Friday – March 9: Strength Session plus 30 minutes cross trainer

The hotel had kettle bells!

Strength session

  • PT stuff (SI joint stretch, archer stretch, med ball twists on swiss ball)
  • KB swings (with 20kg bell)
    • 10 both arms
    • 2 x 2 x 20 singe arm swings (alternating arms by set)
  • Chin ups:  4, 3, 3, 2
    (the bar was really high, I had to jump up to it.  It’s a lot harder starting from such a low position.
  • Dumbell Deadlifts: 30 kg.  3 x 10 deadlifts

Then I did a 30 minute random program level 14 on the cross trainer.

I wore my HR strap during the strength session just to get an idea of what was going on.

Screen Shot 2018-03-09 at 12.43.51 PM.png

Whew.  That brings us up to the present.  I have checked out of my room and I’m about to take a car from here to the Hong Kong Airport, which I am told is a long drive.  I catch a flight at 6pm tonight fly for 15 hours and magically arrive in Boston around 8pm Friday night.

Tomorrow:  I have a new workout plan from Marlene.  I can’t wait to get going.  I have decided that I need some competition to get myself focused and motivated.  So, I’m aiming to do the Cromwell Cup in July, a 1km sprint race.  So, she has put together a plan to start me down the road for that event.

The first session….looks a lot like a pretty classic rate ladder session.  Might be a bit tough on the dynamic, but that’s OK.

  • 3 x 15’ / 4′
    • 5’@ Cat VI; SR 20 –> 2:03 to 2:08
    • 4’ @ Cat V; SR 22 –> 1:58 – 2:02
    • 3’ @ Cat IV; SR 24 –> 1:52
    • 2’ @ Cat III; SR 26 –> 1:48
    • 1’@ Cat II; SR 28 –> 1:45

If you’ve made it this far, congratulations.

 

 

 

Farewell Korea: 8 x (4:30@18, 0:30@30+)/30″

I had a pretty easy day yesterday.  I had a lunch meeting, some internal meetings in the afternoon, and then a dinner with a customer.  I was back at the hotel around 10.

I slept pretty fitfully and I was up around 5:30.  I had a conference call from 6 to 8 and then I headed for the gym.

The plan:

  • 8×5’/30″ rest
  • 4:30 – Cat VI (r18, 2:05)
  • 0:30 – Cat II (r30+, 1:45-)
  • The focus was to try to keep my stroke short and snappy when I rated up.  Try to keep the sequence right on recovery, even when I am pounding it out at high rate.

I love this workout.  It’s short, but the 30 second sprints add a bit of sting.  The Cat VI rowing is slow enough so that I recover well in the first half, but the fatigue starts to pile up in the second and even the slow bits feel like a lot more work.

          Workout Summary - media/20180202-0000330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10639|44:03.0|02:04.2|208.3|20.7|155.5|176.0|11.6
W-|09917|40:00.0|02:01.0|200.7|19.5|154.1|173.0|13.0
R-|00736|04:03.0|02:45.1|152.8|23.5|166.9|173.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01098|04:30.0|02:03.0|184.5|17.8|123.9|138.0|13.7
01|00154|00:30.0|01:37.3|378.4|32.9|142.4|150.0|09.4
02|01085|04:30.0|02:04.4|181.1|17.8|145.2|152.0|13.5
03|00160|00:30.0|01:33.9|406.9|34.0|152.5|159.0|09.4
04|01084|04:30.0|02:04.5|178.8|17.4|152.1|162.0|13.8
05|00157|00:30.0|01:35.7|386.3|33.1|154.4|159.0|09.5
06|01085|04:30.0|02:04.4|180.5|18.0|155.1|165.0|13.4
07|00155|00:30.0|01:36.9|380.7|32.6|158.1|162.0|09.5
08|01080|04:30.0|02:05.1|178.4|18.0|159.1|168.0|13.4
09|00159|00:30.0|01:34.2|400.2|34.2|161.4|165.0|09.3
10|01079|04:30.0|02:05.1|178.2|17.7|162.5|171.0|13.5
11|00156|00:30.0|01:36.1|387.3|33.5|163.6|167.0|09.3
12|01076|04:30.0|02:05.5|178.8|18.1|164.2|173.0|13.2
13|00153|00:30.0|01:38.1|363.5|32.2|166.4|170.0|09.5
14|01080|04:30.0|02:05.0|178.7|18.5|166.7|173.0|13.0
15|00158|00:30.0|01:35.2|403.1|35.4|167.7|171.0|08.9

That works out to this summary

  • Cat VI: 2:04.6, r17.9, 181W
  • Cat II: 1:35.8, r33.5, 397W

The fast bits felt great today.  I have been struggling to get the rate up previously, but today something clicked and I was able to really snap back on the recovery and take light strokes.  Now, I don’t know how long I could hold that kind of rate and pace, but it was a blast for 15 to 20 strokes.

I’m waiting to board my first flight to Hong Kong, then change planes for the rest of the ride back to Boston.  I get in around 8:55pm local time.  All together from hotel in Korea to home, it’s about 26 hours of travel time.  Blechh.

The training schedule has my hardest session of the week on Saturday.  I think I will probably swap it around and do Sunday’s Cat VI row then.  That will let me the kinks out before I dig deep on Sunday.