Wednesday: 8 x 500 / 2’30”

Warmup: Fletcher

          Workout Summary - media/20171115-1315300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04996|20:02.0|02:00.3|212.2|20.7|148.7|167.0|12.0
W-|05001|20:02.0|02:00.2|206.7|20.3|148.0|167.0|12.4
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|167.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00945|04:00.0|02:07.0|173.4|17.7|119.9|135.0|13.3
01|00990|04:00.0|02:01.2|196.5|20.0|142.7|147.0|12.4
02|00765|03:00.0|01:57.7|214.4|21.8|151.8|156.0|11.7
03|00268|01:00.0|01:52.1|245.5|23.8|157.9|160.0|11.3
04|00140|00:30.0|01:46.9|284.8|26.2|160.8|162.0|10.7
05|00478|02:00.0|02:05.5|184.9|18.8|160.8|164.0|12.7
06|00288|01:00.0|01:44.2|302.4|26.5|159.4|165.0|10.9
07|00483|02:00.0|02:04.3|189.4|18.5|163.3|166.0|13.1
08|00150|00:30.0|01:40.1|352.2|29.1|160.0|161.0|10.3
09|00494|02:02.5|02:03.9|198.4|18.9|163.9|167.0|12.8

The main event:  Target pace 1:45

I played it safe in the first 5.  It also took a bit of practice to rate up and keep my stroke smooth.  I tried to remember the posture stuff from yesterday, mainly tried to keep my knees down at the beginning of  the recovery.  In the last three I started to push harder with the end in sight.  I really pulled out the stops for the last one.

I’ve got a long way to go.  My training objective is to break my 2k PB of 6:36.  That means I’d have to hold that 1:39 split for 4x the distance I did today.  Its going to take a lot of work, but I’m excited by the possibility.

Cool down:

I’m very happy with the workout.  I think the safe pace target worked out well and being able to pull a “fast last” was awesome.  Next time for this, a target of 1:44.

Now, I get to enjoy a day of not eating.  I am going to get my first routine colonscopy tomorrow so they mandate no solid food for the full day before.

So, we’ll call tomorrow a “rest” day.  😦

 

 

Saturday: Peak Power Test

Friday:  I slept in.  I needed the sleep.  Rest Day

Saturday:  Down on the Cape.  Time to start the RoyleRow fitness tests.

Day 1: 10-Second Peak Power Test:

Peak Power is measured with a 10s erg test. On a CII set the drag factor to 200. The high drag factor is necessary to provide adequate resistance so that you can hit a true peak power. Lower drag factors do not provide enough resistance and you will get lower peak power numbers. Warm up by paddling easy for 5-10 minutes. At the end of your warm up come to a full stop and let the fly wheel stop. Set your monitor so that you can see the watts for each stroke. From a stop row as hard and as fast as possible for 10 seconds, recording the highest power you see on any stroke. There is no rate cap but you must row as close to full slide as possible right from the first stroke, do not use a racing start. Rest for 3-5 minutes and repeat again. There is a slight learning effect when you first do this test so you might want to do it 2-3 times to get a true peak power score.

I started with a Fletcher warmup.

20171028-1410300o20171028-173530

          Workout Summary - media/20171028-1410300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05001|20:00.0|01:60.0|217.3|21.3|144.6|170.0|11.7
W-|05005|20:00.0|01:59.9|207.5|20.7|143.7|170.0|12.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|170.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00949|04:00.0|02:06.5|170.3|17.8|115.8|130.0|13.3
01|00975|04:00.0|02:03.1|187.9|20.0|136.2|142.0|12.2
02|00764|03:00.0|01:57.8|213.4|22.0|146.3|152.0|11.6
03|00265|01:00.0|01:53.1|240.7|24.0|152.3|154.0|11.1
04|00139|00:30.0|01:47.7|278.4|25.9|156.2|159.0|10.7
05|00482|02:00.0|02:04.4|184.2|18.6|155.8|160.0|13.0
06|00300|01:00.0|01:39.9|345.8|29.4|156.5|164.0|10.2
07|00485|02:00.0|02:03.8|188.7|18.5|161.1|166.0|13.1
08|00165|00:30.0|01:31.1|463.1|35.5|156.5|163.0|09.3
09|00481|02:00.0|02:04.6|187.4|19.0|164.0|170.0|12.7

That was invigorating.  No on to the main event.  I set the damper on 10, which yieldeda DF of 196.  I guess I should clean out my machine.  The PM5 has a minimum interval time of 20 seconds.  So I set up for 20 second intervals with 3 minute rests.  Then I would row the first 10 seconds of the interval hard and then paddle it out.

I exported the CSV to go look for the peak power.  It was in the fourth interval, 721W.  I rowed at about 44 spm, peaking up above 45.

Then I did a 2K cool down, which didn’t record right on painsled for some reason.

Tomorrow:  75′ aerobic threshold test.

A little bit more rowing

So, I was delighted to find that my back was not hurting more than usual this morning.  It might have even felt a little bit better.

I had a conference call from 7 to 8:30, and then I headed to the gym to squeeze in a workout before my flight home.

I am trying to keep in mind the warnings that I have read about injury risk first thing in the morning, and wanted to be careful about how much I do, so I decided to do a 15 minute treadmill death march as a warmup and then a 30 minute row.

As it turned out, after I finished my warmup, somebody else was actually using the rowing machine. :-O

I had to wait 7 minutes for them to finish flailing about ineffectually.  I also had to resist the urge to go offer coaching tips 😉

So, my time window was closing, but I still had 20 minutes.  I thought it might be good to do a toned down version of a Fletcher Warmup.  I’d do it at a slower pace, and focus on keeping my knees together.

The 15 minute death march (15% grade, 3mph) was the usual UT2 slog.  My HR was just hitting the top of the UT2 band as I was finishing up.

While I waited for the erg to free up, I puttered along on an elliptical trainer, trying to keep my HR in the UT2 zone.  So, tack on another 7 minutes or so of warmup.

Then the machine freed up, and I settled in for my fletcher.

9-13a

I was doing it strapless, and I was pretty focused on both keeping my knees together, avoiding over compression at the catch, and avoiding too much layback at the finish.  Rowing that way really kind of limited how high a rate I could do to around 25 spm.

The other limiting factor was how hard it was!  I was gassed after the initial ramp up.  Way too gassed.  I have lost a lot of fitness over the past few weeks.  Oh well, it is what it is.  I have to take it slow and try to come back cleanly.

        Workout Summary - media/20170913-1150310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04777|20:00.0|02:05.6|181.0|20.1|156.0|170.0|11.9
W-|04781|20:00.0|02:05.5|178.3|19.9|155.5|170.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|170.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00935|04:00.0|02:08.4|163.3|17.8|134.0|146.0|13.1
01|00958|04:00.0|02:05.3|177.9|20.0|152.7|158.0|12.0
02|00739|03:00.0|02:01.8|194.0|21.8|161.6|164.0|11.3
03|00256|01:00.0|01:57.1|217.1|23.5|166.4|168.0|10.9
04|00134|00:30.0|01:51.9|246.9|25.2|168.6|169.0|10.6
05|00454|02:00.0|02:12.2|154.6|18.4|163.9|170.0|12.4
06|00263|01:00.0|01:54.0|236.4|24.3|165.3|169.0|10.8
07|00451|02:00.0|02:13.1|149.8|17.7|164.1|169.0|12.7
08|00131|00:30.0|01:54.4|225.8|23.2|161.5|162.0|11.3
09|00460|02:00.0|02:10.4|160.5|18.1|162.6|165.0|12.7

Tomorrow:  I think I will try to do another hybrid workout.  Probably a 30′ run/walk as a warmup and 30′ UT2 on the erg, keeping the stroke pressure low.

Friday AM: Quick Strength session

I went to bed late last night.  I finished my workout around 10:30 and I was pretty jazzed up.  It wasn’t until 12:30 or so that I was settled into bed.

So, I slept in an extra hour to 6:15, and then fought the traffic to get to work.  Once I was there, I had a pretty short window to workout.

So the plan was:

  • 20 minute fletcher format warmup
  • Quick Strength workout
    • Squats
    • Standing Press
    • Chin Ups
    • Ab roll outs
    • Push ups

As it turned out, I ran out of time before the push ups.

myimage11-18a

Workout Summary - media/20161118-181034-concept2-result-27823043o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05115|20:00.0|01:57.3|222.8|21.0|151.4|169.0|12.2
W-|05119|20:00.0|01:57.2|215.9|20.5|150.8|169.0|12.6
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00991|04:00.0|02:01.1|185.3|17.9|129.6|139.0|13.9
02|01008|04:00.0|01:59.0|205.3|20.1|144.9|150.0|12.5
03|00777|03:00.0|01:55.8|222.5|21.9|152.7|155.0|11.8
04|00269|01:00.0|01:51.4|249.4|24.0|158.4|160.0|11.2
05|00141|00:30.0|01:46.4|285.2|25.8|161.8|164.0|10.9
06|00493|02:00.0|02:01.6|193.5|18.6|160.5|164.0|13.3
07|00299|01:00.0|01:40.5|336.0|28.0|162.4|167.0|10.7
08|00494|02:00.0|02:01.6|196.9|18.6|163.2|168.0|13.3
09|00157|00:30.0|01:35.7|393.4|31.2|163.5|168.0|10.1
10|00490|02:00.0|02:02.5|191.7|18.9|164.5|169.0|13.0

Then on to strength

Squats
135 x 6
185 x 6 x 3

Standing press
65 x 6
85 x 4  (too heavy)
80 x 5 x 2

Chin ups
3 unassisted (yay)
6 x 2 (red band on knee assisted)

Ab wheel roll out
8 (oh my lord did these hurt!  My abs were still smarting from doing 3 sets of 10 on Tuesday)

ran out of time here.

Tonight:  Another L4 HM

Tomorrow:  Last row on the lake in worcester

As I mentioned yesterday.  I had some fun changing a tire while all of my coworkers watched.  Turns out they took pictures too!

2016-11-18-12-59-26

 

Friday: 2 x 500 taper

I got home around 2am.  I slept until around 7:30, did some email and other work, and then around 9:30 went to do a quick session, just to keep from feeling stale tomorrow.

Plan

  • Fletcher warmup
  • 2 x 500
    • 2:30 rest
    • Pace target: <1:40
    • Rate target: >30
  • Easy cool down

First was the warmup.  It felt comfortable and my HR was reasonably low.

myimage

Then into the two 500s.  The first one was pretty comfortable.  The second was a bit more on the edge.

myimage2

Then a 3000m cool down.  I used painsled today and I discovered what causes it to lose a session.  While I was cooling down, I got a phone call (that I ignored).  After that, painsled seemed to lose itself and did not log the session.  I think I’ll stick with ergdata.

Here’s the HR for the whole session from Wahoo Fitness.

Tomorrow is my race, at 10am.

Friday: Taper 2 x 500

At work on the model C with PM5 and ergdata.

Fletcher warmup.   Felt hard this morning.

Screen Shot 2016-02-26 at 8.38.34 AM

Then 2 quick 500s. Target pace was 1:38, r32.  Got over excited in the last rep.

Screen Shot 2016-02-26 at 8.36.12 AMScreen Shot 2016-02-26 at 8.36.29 AMScreen Shot 2016-02-26 at 8.36.50 AM

Then a normal 2K cool down.

Screen Shot 2016-02-26 at 8.38.51 AM

So, a confluence of events have led me to decide to scratch from the Crash-Bs.  The big thing is that I will be on a business trip all next week and there are a bunch of things I need to take care of this weekend.  I can’t afford the time to spend most of Sunday at the arena.

So, instead, I think I will do 2K test on my own tomorrow afternoon at home.  I’m a little bummed out, but I think it’s the right call.

Based on the 4 x 1K on Tuesday and these 500s in the taper, I think I am good for something around a 6:40.  I think I will target a 1:40 split at r30 and see if I can speed up at all through the last 1000m.

I will try to stick to a reasonable workout schedule next week on the road, but I will be in 4 cities in 4 days.  Then the following week, I will do assessment tests (1 min, 6K, 2-speed) to see where I stand.  Then I will transition to a base aerobic block.  Next major events are in Late June and early July.  These are 1K OTW sprints, so I will follow the same basic periodized progression to them.  Base, then distance threshold, then 6 to 12′ intervals, then sprint and peak power training.  I will map out the plan next week while I sit on planes.

 

 

Thursday: Taper 3 x 500

Working from home, so PM3 and Rowpro today.

Fletcher Warmup

Screen Shot 2016-02-26 at 8.29.19 AM

Then 3 x 500 / 500m rest.  Target was 1:38 and r31.  I ran a bit hot.

Screen Shot 2016-02-26 at 8.27.06 AMScreen Shot 2016-02-26 at 8.27.37 AM

Workout Summary – Feb 26, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02500_|_10:49.1_|_02:09.8_|_160.0_|_25.1_|_153.9_|_ 77.9% _|_09.2_|_06.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:36.3_|_01:36.3_|_391.6_|_30.5_|_160.6_|_ 82.7% _|_10.2_|_12.8
02_|_00500_|_02:58.2_|_02:58.2_|_061.9_|_21.2_|_145.0_|_ 71.6% _|_07.9_|_02.9
03_|_00500_|_01:36.9_|_01:36.9_|_384.9_|_31.0_|_158.9_|_ 81.5% _|_10.0_|_12.4
04_|_00500_|_03:00.4_|_03:00.4_|_059.7_|_19.6_|_148.6_|_ 74.2% _|_08.5_|_03.0
05_|_00500_|_01:37.3_|_01:37.3_|_379.9_|_30.8_|_160.0_|_ 82.3% _|_10.0_|_12.3

Then a very quick 1000m cool down.  I needed to go pickup my car from the shop.

Screen Shot 2016-02-26 at 8.30.01 AM