1/12/20 – 1/25/20 –> Work wins!

Well, I’ve lost a bit of momentum.  The past couple of weeks, I’ve been focused pretty intently on work.

Here’s the damage

Screen Shot 2020-01-25 at 8.30.30 PM

I’ve missed 3 training days in the past 8, and two of my workouts were less than stellar fitness center cross training sessions.

Sunday – 1/12/2020 – 4 x 30’/2′ Steady State

Glorious long steady state row on slides, listening to a good audio book.

       Workout Summary - media/20200112-1951170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|29536|02:07:59.9|02:10.0|167.4|18.4|139.6|154.0|12.6
W-|28579|01:59:50.8|02:05.8|176.0|18.3|140.3|153.0|13.0
R-|00960|00:08:00.0|04:10.0|041.2|19.5|129.9|153.0|09.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07126|29:50.8|02:05.7|176.2|18.3|132.4|143.0|13.0
01|07147|30:00.0|02:05.9|175.5|18.3|138.2|144.0|13.0
02|07149|30:00.0|02:05.9|175.8|18.3|142.6|151.0|13.0
03|07156|30:00.0|02:05.8|176.5|18.3|147.9|153.0|13.1

Monday – 1/13/2020 – 4×1000/5′ L1

At workout.  On a static erg.  Feeling pretty good.  Target pace 1:45.

Started with a quick warm up.

That was a bit over exuberant, so I paddled a 1000m

No avoiding it any longer.

Wow!  That was great.

I am getting more comfortable at stroke rates around 30.

Tuesday – 1/14/2020 – 2×30’/2′ L4

Wednesday – 1/15/2020 – 5×1500/5′ L2

Pressed for time so I did the first 1500 as a warmup.  My target was 1:48.

Leave off the warmup and that’s a 1:47.7 pace vs my 1:48 target.  Tough work, but a big success.

Thursday – 1/16/2020 – No Training

Big day for quarterly business reviews.  They started at 8am and I felt like should spend time prepping for the meetings.

Friday – 1/17/2020 – 15 x 3’/1′ L3

This is a very intense workout.  Pretty grumpy that Painsled hung up on me.  My target was 800m per interval, which I think is about a 1:52.5 pace.

Here’s the hear rate data from my apple watch (hooray for redundancy!)

Screen Shot 2020-01-25 at 9.18.50 PM

And here are the old school monitor shots.

Actual: 1:50.7, and nearly a complete negative split.  I certainly layed out a really strong last rep.

Saturday – 1/18/2020 – Ergsana

I went out to Worcester to row with my friends.  There were two parts to the workout.  First was an erg session, then about an hour of yoga.  I have never done yoga before in my life and this was the seventh of eight sessions.  I was definitely the slow learner of the session.

But the erg session was fun.  I have never done any of the games that are built into the concept2 PM5.  It was very fun doing them as a group because for each game you could compete both on points, and on other things like distance covered.

First up was the fish game.  As far as I could tell, this game rewarded what I will charitably call unconventional technique.  You needed to make constant adjustments to stroke rate and stroke power to eat little fishes and avoid big fishes.  But, it definitely rewarded pushing yourself because the harder you go, the more of the screen you can cover to eat them fishies.

Each fish game is 4 minutes long and I found myself finishing each at about a 1:50 pace.  Since there was a lot of speeding up and slowing down, this was more challenging that you might imagine.  My scores ranged from 1170 to 1440.  I pretty much stunk at the game play, but after 4 games, I was pretty bushed.

After that, we tried the darts game.  This game was my jam.  It rewarded consistency, and I have done an awful lot of steady state rowing.  With the darts game, a “dart” comes on the screen at the left and at some point begins to drop down.  You must judge the trajectory of the dart and decide when to pull and how hard.  The drive sends the dart climbing and the rate of climb is rated to how hard you pull.  If you get it right, the dart lands in the center of the dartboard and you get 50 points.  A game is 300 darts, so a maximum of 15000 points.

You get 5 strokes to set a rhythm and I guess I was a bit amped up because I set out at a stroke rate of 24.  But I was also in a groove.  I was nailing the bullseye on most of my strokes.  But I couldn’t ease up.  If I did, then the darts started to go low.  the game was incredibly reinforcing.  I kept digging deeper and deeper, and finished with 1:52.2 average over 3225 meters.  (13785 points in the game)  I also finished with a heart rate of 182.  Doing a 12 minute piece after the 4x4min was a pretty big ask.

Screen Shot 2020-01-25 at 9.58.30 PM

Sunday – 1/19/2020 – No Training

I flew out to California in the afternoon and arrived quite late.  I discovered there was a Furry Convention at my hotel.

IMG_0021

Well, that was not what I expected!

Monday – 1/20/2020 – 2 x 30′ in the fitness center

30 minutes on the treadmill and 30 minutes on a recumbent stationary bike.

A cool thing is I discovered that the apple watch would link up magically to the exercise gear.  There is a little note on the screen of the treadmill or bike that says “Connects to Apple Watch”, and you just put the watch close to the screen and a little bowtie symbol shows up.

After that, what ever the machine is recording shows up in the watch.

30 minutes at max incline on the treadmill at 3mph.  Then rolling hills on the stationary bike.

I had meetings all day, and then a business dinner in the evening.  Back at the hotel at a reasonable hour and right to bed.

Tuesday – 1/21/2020 – 9km run

I had a very important meeting in the morning and then a bunch of other meetings until mid afternoon.  We headed back to our hotel, now entirely devoid of furries and I decided to go for a run.

I decided to follow Guadalupe Park, and discovered there are a LOT of homeless people in San Jose.  There is so much wealth in silicon valley, but it has squeezed people on the margins out of their homes and into tents.  Profoundly depressing.

Screen Shot 2020-01-25 at 10.21.58 PM

It was also a lot of running for someone who doesn’t run.  I was sore for days afterward.

After a shower, I headed to meet up with my work friends.  We watched some basketball (and I drank a couple of beers), then we met some other work folks for an excellent greek dinner.

Another good night’s sleep.

Wednesday – 1/22/2020 – 2×30′ fitness center

Feeling quite sore and not quite motivated.

30 minutes on the elliptical and 30 minutes on the bike.  Both magically connected to the apple watch!

Short intervals on the elliptical, Rolling hills on the bike

Pretty tame.

Meetings during the day and a business dinner that night with the unit of our company in San Jose.  They had a fantastic year, beating all targets and launching an important new product.  This was the dinner to congratulate them.

Thursday – 1/23/2020 – No Training

Up at 5am to drive to the airport.  Arrived in Boston around 5pm.

Friday – 1/24/2020 – 3×20’/2′ L4

At work in the fitness center.  HR a little high.

Saturday – 1/25/2020 – More Darts games and Boatcoach!

After Painsled betrayed me for my 15×3 workout, I decided that I wanted to check out boatcoach.  For rowing apps , there are three serious choices.  Ergdata, which is cheap and reliable, but it does a terrible job handling interval based workouts.  It doesn’t record the rest times reliably and that messes up analysis in rowsandall.  Painsled is proving to be more and more annoying because of dropped strokes and workout hangups.  And then there is boatcoach.  Every one that uses boatcoach raves about it.  The only problem is that it runs only on Android, and until today, I was an iOS only kinda guy.  I broke down and bought a small Android Tablet.  A Samsung Tab (Model A).

I went and downloaded boatcoach.  That was easy.  Then I tried to get it hooked up to the erg.  This required a bit of fumbling around, but eventually I mastered that.  Then I took my inaugural row.  A “Just Row” of 501 meters.

That out of the way, I was thinking that the darts game would be an excellent way to pass the time for steady state workouts.  300 strokes at 20spm would be a 15 minute piece and the game definitely rewarded good steady rowing.  So, I set it up and off I went.  My goal was 14000 points, and to keep my HR below 150.  I had time for 4 games.

       Workout Summary - media/20200125-2122030o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15131|01:04:40.2|02:08.2|182.3|19.6|139.4|152.0|12.0
W-|15131|01:04:40.4|02:08.2|182.3|19.6|139.4|152.0|11.9
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|152.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03739|15:01.2|02:00.5|201.0|20.3|137.2|152.0|12.2
01|00211|01:37.5|03:51.0|091.7|11.8|131.8|151.0|11.0 - abort!
02|03724|15:25.7|02:04.3|187.5|19.8|143.2|149.0|12.2
03|00281|02:36.3|04:38.1|076.9|09.6|110.1|131.0|11.2 - abort!
04|03634|15:05.6|02:04.6|184.8|20.3|141.7|147.0|11.9
05|03542|14:54.1|02:06.2|183.8|20.4|141.1|149.0|11.6

I got worse at the game each time!  First time, I score 14485, 515 away from a perfect score.  The second try was close at 14335, but then I seemed to lose the hang of it at the start of the third and it took almost 10 strokes to get into a consistent groove.  The same thing happened in the last game.

It was a fun and absolutely “in the zone” steady state workout.

Oh, and boatcoach worked perfectly!  One cool feature of boatcoach and rowsandall.  You can look at your force curves!

For a workout like this, it could be useful to look at how tight you can get the q25 to q75 band.

Tomorrow – I think I will do a long, slow steady state session.

 

 

 

12/30/2019 to 1/12/2020

Another couple of weeks have gone by and I’ve done some good training. I’m back in the groove, with no business travel and limited crises at work.  It’s been good.

Monday – 12/30 – 4×2000/5′

I had spent the christmas vacation just rebuilding my aerobic base with lots of base work.  I wanted to ease into doing the hard stuff.  So, even though this was a hard session, I rate limited it to try to make it a bit more doable.  It didn’t work, I still blew up in the last rep.

I started with a 2k warmup at 2:00 pace, then the main session.

Note:  this session is on slides.  I think you’ll see a trend develop.

Tueaday – 12/31 – 3 x 20’/2′ L4

On the cape, on slides.  Nothing to report.

Wednesday – 1/1/2020 – 3 x 20’/2′ L4

A little hungover, but not a bad session.  Session done at home after we returned from the cape.

Thursday – 1/2 – 10K push – L3

Back at work!  Again, trying to ease into the harder stuff.  Change 10K hard into a 10K push, starting at 2:05 and ending at 1:56.

First a 2k warmup.

Then…

       Workout Summary - media/20200102-1336170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:44.3|01:59.2|206.8|22.8|151.4|177.0|11.1
W-|10000|00:39:44.9|01:59.2|206.8|22.8|151.4|177.0|11.1
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|177.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:07.8|02:03.9|181.8|20.5|122.3|134.0|11.8 - 5
01|01000|04:06.6|02:03.3|187.0|21.4|138.5|142.0|11.4 - 4
02|01000|04:04.9|02:02.5|190.4|21.7|144.3|146.0|11.3 - 3
03|01000|04:02.7|02:01.3|195.8|22.1|147.5|149.0|11.2 - 2
04|01000|04:00.8|02:00.4|200.5|22.4|150.5|152.0|11.1 - 1
05|01000|03:58.2|01:59.1|207.0|23.0|154.2|156.0|10.9 - 0
06|01000|03:56.6|01:58.3|211.4|23.2|157.5|160.0|11.0 - 9
07|01000|03:54.2|01:57.1|218.0|23.8|162.5|166.0|10.8 - 8
08|01000|03:51.0|01:55.5|226.8|24.3|167.2|171.0|10.7 - 7
09|01000|03:42.2|01:51.1|255.6|25.9|173.5|177.0|10.4 - 6

That went well.  Next push starts at 2:04.

Friday – 1/3 – 3×20’/2′ L4

Tired, high HR for this one.

Saturday – 1/4 – Rest day

first rest day in 14 days, although I stopped one workout after 30 minutes.

Sunday – 1/5 – 3 x 30/2′ steady state

And I had a problem with painsled so the data did not get captured.  Steady state at 18 spm and ~170W.

Screen Shot 2020-01-12 at 11.22.10 AM

Monday – 1/6 – 8 x 500 / 3’30” L1

At work, static erg.

2k warmup with lots of little bursts

Then…  Target of 1:44.  Actual 1:42.  <– pretty happy about that

Tuesday – 1/7 – 2 x 30’/2′ steady state

Not in the mood for L4s right now.  On a static erg, I can just about hold 180W at 18 spm.

       Workout Summary - media/20200107-1351170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15018|01:04:00.0|02:07.8|172.0|18.1|141.0|156.0|12.9
W-|14389|00:60:00.0|02:05.1|178.7|18.4|141.3|156.0|13.1
R-|00631|00:04:00.0|03:10.3|071.3|14.7|135.8|156.0|10.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07179|30:00.0|02:05.4|177.4|18.3|135.1|146.0|13.1
01|07210|30:00.0|02:04.8|180.1|18.4|147.6|156.0|13.0

Wednesday – 1/8 – 3×30’/2′ steady state

I’m into a good audio book right now, so the steady state rows are fun and easy.  I had extra time on Wed morning so I tacked on an extra 30 minutes.  Right about 176W.

       Workout Summary - media/20200108-1406210o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22239|01:36:00.0|02:09.5|168.5|17.7|140.8|153.0|13.1
W-|21473|01:30:00.0|02:05.7|176.2|18.0|141.2|153.0|13.3
R-|00770|00:06:00.0|03:53.9|052.2|12.7|136.2|153.0|12.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07164|30:00.0|02:05.6|176.2|17.9|133.5|142.0|13.4
01|07156|30:00.0|02:05.8|176.2|18.0|142.9|151.0|13.3
02|07153|30:00.0|02:05.8|176.2|18.1|147.0|153.0|13.1

Thursday – 1/9 – Waterfall L2

Warmup

Then the main session.  I was really worried about this session because the 4×2000 was so bad.  But I decided to just go for it.  I set a aggressive target of 1:51, which was about what I had done back a few weeks ago.  I smashed it!

Incredibly gratifying.  So, this one was on a static erg.

Friday – 1/10 – 2 x 30′ / 2′ steady state

Saturday – 1/11 – Hard 5K

Start with a 20′ fletcher warmup.

The warmup was unexpectedly hard.  It didn’t bode well for the 5K.  Since I had gotten the 1:49.4 for the waterfall, I thought that a 1:51 would be in reach for the 5K.  That dream lasted 1K.  I reset my sights on 1:52.  That lasted to about 2500m, when I reset for 1:54.  I kind of lost it around 3750m, but brought myself back in focus to just try to finish the piece out.  I suspect if I had set out at 1:53, I would have been able to accelerate in the second half and done better.

So the interesting thing to me is the big difference in performance between the waterfall workout and this one.  Here are the differences.

waterfall 5K
Static Slides
Morning Afternoon
2k warmup 5k warmup
3 days after rest 5 days after rest day
room 20C room 18C

Looking at it, it seems like the biggest differences are static versus slides and length of warmup.

So, I looked at the previous time when I did the waterfall workout, and discovered it was on slides.  Here’s the plot.   (ignore the HR in the second rep, the sensor went screwy)

And here’s a direct comparison.  The first one on 11/25, was done when I was in better shape as measured by the Strava fitness and freshness metric.

bokeh_plot - 2020-01-12T120143.229.png

So, I think that I am about 11W more efficient on a static erg than I am on slides.  In pace terms.  1:51.0 on slides vs 1:49.4 on static.  If I can figure out why this is, and how to fix it, I might be able to go faster in a boat.

 

 

Tough December.

At the end of November, Strava told me that I was in the best shape I had been for 2 years.  In January of 2018, I reached a 99.  On 12/1/2019, I peaked at 95.

Screen Shot 2019-12-29 at 9.20.42 PM

Then came December

  • September: 28 training hours
  • October: 29 training hours
  • November: 31 Training hours
  • December: 20 Training hours, and 10 of those hours are in the past 10 days.  7.5 hours between 12/2 and 12/20.

What happened?  Well, I needed to prioritize work over training.

Week of 12/2:  trip to Taiwan.  I struggled with a packed schedule and jet lag going in both directions.  I had a couple of lackluster workouts while I was there, but missed 2 days around each end of the trip.

Week of 12/9:  Full day offsite management meeting with dinner on Tuesday. Then 2 day conference on wed and thursday.

Week of 12/16: Early morning meetings on Tuesday and Wednesday.  Quick trip to California on Thursday, with a return on Friday.

Since then, I’ve been on vacation and trying to just do mostly steady state work.

When this happens, all I can do is to take stock and figure out where to go from here.

I think when I get back to work, I will do a set of fitness tests to get a baseline and then resume the wolverine plan variant that I was using.

Monday – 12/2: no training – flying to Taiwan

Tuesday – 12/3: no training – arrived in Taiwan late evening

Wednesday – 12/4: 40 minute steady state row.  Felt very sluggish.  Didn’t like the erg.  shock cord tension was very low and it felt mushy.  Not sure why.

IMG_3875

Thursday – 12/5:  No training – conference calls

Friday – 12/6: 3×20′ on the crappy erg.

IMG_3876

Saturday – 12/7: No Training

I got in around midnight and home around 1:30AM.  I slept late the next morning and felt terrible all day long.

Sunday – 12/8: 3 x 30’/2′ L4

Long and easy.

Monday – 12/9: 4 x 1000/5′

Back at it!  Start with a fletcher warmup.  It was a rude shock to the system.

Then the fun part.  I wanted to hit 1:45 for all the reps, but I had a bit of a breakdown in the third interval.  I backed off on the fourth.

Bummer

Tuesday – 12/10:  No Training

Management Offiste meeting

Wednesday – 12/11: No Training

I was catching up on email and really got into a creative groove.  I wrote two articles for our internal corporate blog. I looked up and discovered that I had just enough time to shower before my first meeting of the day.

Mid day, I went in to the Massachusetts Conference for Women.  My company is a sponsor of the event and we send about 90 people.  It was the first time I attended and it’s an impressive conference with a great line up of speakers.

Thursday – 12/12: No Training

Back to Boston for the rest of the conference.

Friday – 12/13:  3×20’/2′ L4

Just a nice steady state L4 session.

That evening, we went down to the cape and I sleep like a deadman.  It was such a great night’s sleep that I have thought of it fondly ever since.

Saturday – 12/14: 3×30’/2′ L4

Down on the cape.

Sunday – 12/15: Half Marathon L3

Target power 190W.  Lost a bit of steam around the 60 minute mark.  I was tired.

Monday – 12/16: No Training

No idea why.

Tuesday – 12/17: 60 minute L4

I had a 7:30 meeting, so I ended up sneaking down to the gym before lunch.

Wednesday – 12/18: No Training

8am meeting and no chance to train during the day.  We had a corporate holiday party Wednesday night.

Thursday – 12/19: No Training

Woke up at 3:45 to catch a 6:10AM flight to California.  Had a couple of customer meetings, including a nice dinner.

Friday – 12/20: No Training

Woke up at 5AM so I could get to the airport in time to join a 6AM conference call.  Flew home, arrived around 7pm.

Saturday – 12/21: 3×30’/2′ L4

Feeling the decline in fitness.

Sunday: 12/22 – 4 x 20′ / 2′ L4

Still a struggle.

Monday – 12/ 23: 60′ L3

This was brutal.  I really thought I could hold a 1:58.  Turns out I couldn’t.

Tuesday – 12/24: 3×20’/2′ L4

My mind is really on christmas, but I am enjoying the audio book I’m listening to.  So, I’m just piling up steady state meters.

Wednesday – 12/25: 3×20’/2′ L4

Merry Christmas!  I went and rowed while dinner was cooking.  Same session, worse heart rate.  I suspect that this is from the 2 beers on Christmas Eve.

Thursday – 12/26: 3×20/2′ L4

Same again.  Even worse.  Starting to wonder if I’m coming down with something.

Friday – 12/27: 30 minute aborted session

I was planning a 3×30 L4, but I felt tired and listless and bored, so I quit after 30 minutes.

Saturday – 12/28: 16 x 250 / 2′ L1

Time to shake things up.  A bit of sprinting.  And a session with no prior precedent so no chance to fail against inflated expectations.

Start with the obligatory fletcher warmup.

Then the fun part.  Doing this on slides was very interesting.  I allowed the flywheel to stop for each of the reps to do a standing start.  And I worked on trying to take a few strokes to get to full.  It was good to work on keeping my layback minimized and keeping the rate high and stroke light.  Some of the reps, I slowed down a fair amount after the first ten strokes.  Buy the end, I was spent!

Sunday – 12/29: 4×20’/2′ L4

Very sedate today.  HR was quite high.

Tomorrow, we head off to the cape for our new year’s extravaganza!  Hopefully, I can squeeze in an L2 session in the afternoon.

 

 

 

 

Looping back around again.

I’ve completed the three week cycle of the plan, and then had a 1 week interruption to go to China.  Now, I am back to repeating the workouts for the second time through and have a much better idea of pace targets.

Sunday – Nov 24 – 3 x 30′ / 2′ Steady State with a bit of L4 action

I was feeling a tired and my HR was a bit higher than I expected, but it was a good session.  I got bored and decided to do the last 30 minutes in L4 format.

       Workout Summary - media/20191124-2146140o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22007|01:35:59.8|02:10.9|164.8|19.3|143.9|162.0|11.9
W-|21250|01:29:33.9|02:06.4|173.4|19.4|144.5|162.0|12.2
R-|00761|00:06:00.0|03:56.4|044.8|17.4|135.4|162.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07041|29:42.1|02:06.6|172.7|19.2|137.0|146.0|12.3
01|07117|30:00.0|02:06.5|173.5|19.9|145.2|151.0|11.9
02|07092|29:51.8|02:06.3|174.1|19.1|151.1|162.0|12.4

There is something brewing with the monitor on this rower.  The spikes that you see at the end of the first 30′ piece were transients.  I saw them on the monitor too.  I was rowing along and suddenly the power went up above 200 and the stroke rate was way off too.  There is also missing strokes, something that I saw a lot more of a while ago, but is still an issue on this specific machine.

Monday – Nov 25 – 8 x 500 / 3’30”

Last time I did this session was October 25th.  I targeted a 1:45 pace, did the first 7 reps between 1:44 and 1:45, and kicked out a nice faster last rep at 1:41.9.  That brought the average to 1:44 even for whole session.

So today’s target was 1:44 for the first 7 and a faster last.  But, I am getting ahead of myself.  I started with a fletcher warmup.

That was hard work.  I was worried that I might not be up to the session.

But, it turns out I was OK.  In fact, I was really nailing it in the middle reps.  The last couple started to bite pretty hard, but I focused on trying to keep my rate up above 30 and row nice and light.

Here is the comparison between sessions.

  • 1.2% shorter DPS (correlates with slightly higher stroke rate)
  • 2.4% higher peak force.
  • 1.9% higher stroke rate
  • 3.1% higher power (up from 309 to 319W)

I’m really happy with the session.  I had an irresistible urge to lie down for a minute in the locker room afterwards, and I’m pleasantly sore now.  I’ve kind of missed doing these sprint interval sessions.

 

Broken on the Pyramid

Sunday – November 10 – 3 x 30’/2′

When you get the target power right, these sessions are actually quite pleasant.  My target today was 170W, but I happened to end the first 30 minutes at 173W, so I tried to match that for the next two pieces.  My HR was a little higher than other sessions, but well within bounds.

Compared to last Sunday, much higher HR and drift this week, for only 1 more watt.

bokeh_plot - 2019-11-11T144427.551

Monday – 11 November – L1 Pyramid

On the older Model C static erg in the fitness center.

I slept terribly last night and woke up at 5:15 feeling not at all rested.  But there was a hard session in the plan.

Started with a fletcher warmup.  Not my best work.  I slowed way below target after the 1 minute and 30 second sprints.

I had a target of 1:44 for the session and I was worried about it.  I probably should have backed off of it on principle, but I’ dumb that way.

The first 2 intervals were no problem.  The third was really hard and I was just barely hanging on at the end of it.  I went into the 1000m interval with a bad attitude and had a mental break about 300m into it.  I paddled a few strokes and then decided to row it out to a softer target, around 1:46 or so.  The last 10 strokes were very difficult.

For the 750m, I decided to stick with 1:46 and then see if I could speed it up in the last 250m.  I was pretty shattered after I finished it, but I had 4:30 to recover.  The 500 was fine.  I started to rate up and just punched it out.  The last 250 is always good fun, and today was no exception.

       Workout Summary - media/20191111-1316100o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07061|00:38:06.6|02:41.9|138.3|23.4|142.2|173.0|07.9
W-|04000|00:14:05.9|01:45.7|309.6|28.9|150.1|171.0|09.8
R-|03067|00:23:10.2|03:46.7|037.9|20.1|137.3|171.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00250|00:51.0|01:42.0|311.6|27.8|115.8|141.0|10.6
01|00500|01:44.2|01:44.2|317.7|29.3|149.9|166.0|09.8
02|00750|02:34.9|01:43.3|318.2|29.1|157.6|171.0|10.0
03|01000|03:47.5|01:53.8|267.5|26.8|153.3|169.0|09.8
04|00750|02:37.5|01:45.0|302.8|28.3|154.6|171.0|10.1
05|00500|01:41.7|01:41.7|334.9|30.6|147.1|167.0|09.7
06|00250|00:49.0|01:38.0|427.4|36.5|138.9|156.0|08.4

So, with a massive issue in the middle interval, I still finished only 1.2 seconds off of target.  I could have done the middle interval around 1:48 and hit the target.  This was a useful lesson.  Stick to the target and let yourself slow down for the 1000m interval.  Same target next time.

Tomorrow.  4 x 20’/2′ at 170W

 

Sun: 3 x 30, Monday: 4 x 1000

Sunday – November 3 – 3 x 30′ / 2′

Down on the cape, on slides.  But now with a fan!  What a difference it made.

The plan was to row this at 165W, but as time rolled on, and my HR stayed nice and low, I was able to push it up and did the last 30 minutes at 175W.  Nice to be able to push harder in one of these sessions for a change.

       Workout Summary - media/20191103-1816170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21991|01:35:59.8|02:11.0|162.6|19.6|134.1|145.0|11.7
W-|21141|01:29:27.5|02:06.9|171.3|19.8|134.9|145.0|12.0
R-|00854|00:06:00.0|03:30.9|044.0|17.7|123.0|145.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|06936|29:38.8|02:08.2|166.5|19.1|128.9|136.0|12.2
01|07054|29:48.7|02:06.8|171.9|20.1|135.7|142.0|11.8
02|07151|30:00.0|02:05.9|175.5|20.1|140.1|145.0|11.9

Monday – November 4 – L1 – 4 x 1000 / 5′

The classic, soul crushing sprint workout.

I managed the 8×500/3’30” at a 1:44 pace.  When I have been doing the Pete Plan, I saw a 2 to 3 second delta between the pace for 8×500 and 4×1000.  I am also interested in building some success here, so I decided to set a reasonably soft target, 1:48.

First a fletcher warmup.  Felt better than I have on an erg this entire season.  Good rate control.  Felt good at the paces.

       Workout Summary - media/20191104-1307140o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05048|00:20:19.0|02:00.7|204.7|20.2|141.1|163.0|12.3
W-|05052|00:20:19.0|02:00.7|204.7|20.2|141.1|163.0|12.5
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00984|04:19.0|02:11.6|166.8|16.9|110.8|130.0|13.5
01|00995|04:00.0|02:00.6|199.6|20.3|136.9|144.0|12.2
02|00764|03:00.0|01:57.8|213.5|22.2|146.0|148.0|11.5
03|00264|01:00.0|01:53.7|238.3|23.9|150.4|152.0|11.1
04|00137|00:30.0|01:49.2|264.1|25.8|153.7|156.0|10.6
05|00489|02:00.0|02:02.8|190.5|18.3|154.9|158.0|13.3
06|00283|01:00.0|01:46.2|290.0|27.8|153.8|158.0|10.2
07|00495|02:00.0|02:01.2|200.1|18.5|157.8|160.0|13.4
08|00149|00:30.0|01:40.6|332.9|30.1|156.1|159.0|09.9
09|00491|02:00.0|02:02.2|196.0|18.6|159.0|163.0|13.2

Then I set up for the intervals.

The first felt pretty easy, so I pushed a little to negative split the next one.  That one was OK too, so I decided to try to beat 1:46 for the third.  That worked out OK too, so I decided to try to beat 1:45 for the last one.  That was a bit of a stretch.  I started up at 30 spm and I was looking at 1:44s and 1:43s, but it took a very long time to get to halfway, and I was feeling the pain around then.  I pulled tried to lighten up my stroke and focus on technique to distract myself.  That got me to 250 to go, and then I just counted the strokes down.  No problem.

That was good fun.  Target for next time is a scary 1:46.

Tomorrow:  Hopefully 4×20 if I have enough time in the morning.  Again starting at 165 and adjusting up or down to stay below 145bpm.

 

The next phase

Sunday – October 26 – Slow roll

I felt like rowing on Sunday, so I headed into the basement to do an easy session.  I wanted to long and slow, so I plugged in a HM and off I went.

Something went badly with Painsled, and it only recorded the first 400m of the row.  But I didn’t know that at the time.

bokeh_plot - 2019-11-02T222154.455

Monday – 28 October – 8 x 500/3:30

Not sure what to do for a training plan, but when in doubt I might as well just follow my own version of the Pete plan.  So, time for a sprint session.

Started with a fletcher warmup

Then into the session.  I aimed at 1:45 split.

Not bad.

Tuesday – 29 October – Fartek on Quinsig in a double

I saw that the weather forecast for Tuesday morning was looking pretty good.  Misty, calm and warm.  I met Joe at 5:30 and we headed out with no particular plan.

We warmed up headed down to the south end of the lake.  Then started north.  After we passed the islands, I told Joe that I was game for anything, and he suggested that we do a pyramid up to the bridge.  Once we were there, we dropped into a 2k piece at a sub-threshold pace.  On the way back to the dock, we were side by side with a women’s eight and we wanted to stay there, so we worked a bit harder than we would have.

All in all, a very pleasant morning.

Wednesday – October 30 – Waterfall

Target was a 1:55 pace.

The first 2000 was the warmup.  I ended up an average pace of 1:53.6.

Hard but doable.  I’m liking this.

Thursday – 31 October – 4 x 20’/2′

The plan was to row at 165W and that’s what I did.  I think that’s my training power for now, until I earn the right to go faster.

This was interesting.  My heart rate started nice and low, but it did not plateau the way it should.  It just kept rising.  I think that means that my aerobic base is not as good as it should be.  Basically that my easy sessions have been too hard and I have not been building ability to metabolize fat.  I need to be careful and limit intensity of my endurance sessions

       Workout Summary - media/20191031-1246090o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19386|01:28:00.0|02:16.2|152.1|17.5|133.4|150.0|12.6
W-|18668|01:20:00.0|02:08.6|164.9|17.9|134.2|150.0|13.0
R-|00723|00:08:00.0|05:31.8|024.1|12.9|125.4|150.0|16.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04637|20:00.0|02:09.4|161.3|17.9|123.2|133.0|13.0
01|04680|20:00.0|02:08.2|166.6|18.1|132.6|138.0|12.9
02|04679|20:00.0|02:08.2|166.3|17.9|137.4|145.0|13.0
03|04673|20:00.0|02:08.4|165.6|17.8|143.6|150.0|13.1

Friday – 1 November – No Training

Scheduled rest day

Saturday – 2 November – 10K threshold

On slides.  Started with a 2k warmup.

Then into the 10K piece, target pace 1:58.

I’d say that was pretty consistent.  I was reasonably comfortable through the first 30 minutes and it was pretty tough going from there to the end.  I never felt in distress though.

        Workout Summary - media/20191102-1906560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:03.0|01:57.2|216.0|24.7|162.0|180.0|10.4
W-|10000|00:39:03.5|01:57.2|216.0|24.7|162.0|180.0|10.4
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:49.6|01:54.8|215.0|24.0|134.8|148.0|10.9
01|01000|03:55.0|01:57.5|215.9|24.3|151.4|154.0|10.5
02|01000|03:55.3|01:57.7|215.1|24.1|155.5|158.0|10.6
03|01000|03:55.2|01:57.6|215.2|23.9|159.0|161.0|10.7
04|01000|03:54.8|01:57.4|216.1|24.6|162.4|165.0|10.4
05|01000|03:54.9|01:57.4|216.2|24.7|165.3|167.0|10.3
06|01000|03:55.7|01:57.8|214.1|24.6|167.8|171.0|10.4
07|01000|03:55.7|01:57.8|213.9|24.9|171.7|175.0|10.2
08|01000|03:56.0|01:58.0|213.1|25.2|174.1|175.0|10.1
09|01000|03:51.5|01:55.8|225.8|26.7|177.5|180.0|09.7

Look at those even splits.   Nice.

Here’s a comparison of today’s row with the one that I did on 12 October.

  • 3 more watts today
  • Slightly lower HR
  • half an spm higher rate (which is good)

So, I’m happy with that.  A little bit of progress over the past month.

Tomorrow:  4 x 20 at 165W

 

June 3 – 8: Trying out Humon

Monday – June 3: Humon Threshold Test and a few intervals

I bought a new toy.  A Humon Hex.  A muscle oxygen sensor.  I straps to your thigh and shines a light into your quadriceps.  The color of the reflected light can be used to determine the amount of oxygen in your muscle.  It advertised the ability to help you monitor lactate threshold in real time and suggested that it could help optimize both steady state and interval training.

The app supports 3 exercise types; running, cycling and rowing.  It also supports 3 sessions types; steady state, intervals and a threshold test.  Sadly, a rowing threshold test is not yet supported, but I decided  to just try it in cycling mode to see what happened.

The app is pretty slick.  I ran it on iPhone, but you can also use it with Android.  It pairs with the Humon Hex sensor and optionally a BLE HR monitor.  I’ve had mixed results trying to get the HR monitor to pair with it, but the Humon Hex sensor has been absolutely reliable in making and keeping the connection to the phone.

If you pick a Threshold test, it tells you what power to row, and counts down to your next power level while showing your smO2 percentage on the screen.  The instructions are pretty simple.  Start at 30W, and increase by 30W every 3 minutes.  Stop when you can’t do it anymore.  The app then tells you what your lactate threshold power is.  (Aka your FTP).

I sat down and gave it a go.

Here are the results from the online data site.

Screen Shot 2019-06-15 at 8.29.28 PM.png

So, weird thing happened.  I was pushing through and I reach the 20 minute mark and go into the “red”.  I keep pushing, because that’s what they say I should do, and within a minute or so, the display goes green again.  That’s pretty weird.  It tells me I’m at “Steady State”, and I feel like I’m close to exploding.  Well, no algorithm is perfect right?  Maybe it’s the difference between rowing and cycling?  Here’s the painsled view of the same session. (I had the HR connected to Humon, not painsled for this session)

I must have done something wrong, because it didn’t give me an FTP value.

You can see I did a hard minute after I rested up to watch what would happen with the Humon.  This time it went red and stayed red for that.

I still had some time and I wanted a bit more exercise, so I just put the rower on just row and set up the humon app to guide me through intervals.  The theory is that you go until you are in the red zone and the % plateaus.  Then you rest until the % goes back to green.

Screen Shot 2019-06-15 at 8.36.55 PM

You can see in the last interval, where I dug pretty deep, that Humon flipped me back to green.  An interesting quirk.  I found this an interesting way to do intervals

Tuesday – June 4:  Another attempt at the threshold test

I violated a rule about testing.  Generally, you want to take an easy day between tests, but I didn’t think that I pushed all that hard in the prior day’s test and I really wanted to try it out again.

This time, I managed to get the app setup right and it actually told me what it thought my FTP was.

Screen Shot 2019-06-15 at 8.41.30 PM

I flaked out at about the same power as Monday.  The test estimated my FTP at 224W.  This actually seems pretty sensible.  In October of 2017, I measured it with a 20′ test at 244W and with a lactate step test at 238W.  I was in better shape then.  I also think I pushed the test a bit harder then.

Again, this was an insufficient amount of rowing, so I decided to do some more of the fun Humon intervals.

Screen Shot 2019-06-15 at 8.49.25 PM.png

Today, I aimed at doing longer intervals at lower power just to watch and learn what the app did.  It did take a bit longer to get to red and longer to plateau.

Wednesday, June 5 – 5 mile run in Alexandria VA

I was Alexandria for an offsite strategy meeting.  I got up early and went for a run.  Our hotel was right on the shore of the Potomac across from Washington.  There was a nice path along the river so it seemed like a good chance to try out the Humon Hex running.

Screen Shot 2019-06-15 at 9.01.51 PM.png

I am the world’s slowest runner, but it seemed like a fun idea to try to run keeping it in the green zone.  I always tend to push too hard on runs and this might help me with my pacing.

Screen Shot 2019-06-15 at 8.56.35 PM

All was well until I got to the 50 minute mark.  At that point, the velcro on the Humon strap decided that it liked grabbing onto the inside of my shorts more than the other velcro.  The huge variations and spikes after that in the plot are where I needed to stop and adjust and try to get it to stay.  I think if I run, I need to keep the sensor under the leg of my underwear.

After that, we were in meetings from 8am to 6:30pm.  Then we went to a team dinner.  I got back at my hotel around 10pm, pretty tired.

Thursday – June 6 – Walk around the National Mall

Part of the offsite meeting was a group walk around the National Mall.  We met at the ungodly hour of 5:30Am in the lobby of our hotel and took a 15 bus ride.  We were let off at the Jefferson Memorial.  We walked through the FDR memorial, then to the WWII memorial, and finally to the Lincoln Memorial.  A nice 2.5mile walk.

Screen Shot 2019-06-15 at 9.12.33 PM.png

Then another long day of meetings and another dinner.  I had too much to drink and I felt awful for the next 3 days.  I just can’t drink like I could when I was younger.

Friday – June 7 – Nothing

I had an early morning flight back to Boston, felt horrible all day, and couldn’t wait to get to bed that night.

Saturday – June 8 – 3 x 20′ / 2′ L4

At home, on slides.  Still feeling subpar.  Today’s adventure was to see what a typical L4 looked like from a Humon perspective.  Here’s the rowsandall view.

And here is the same thing from Humon.

Screen Shot 2019-06-15 at 9.18.08 PM

So, it appears that from a Humon perspective, I am doing my steady state work at too high an intensity.  I am OK seeing the orange, but red means that my lactate is going above 4.0mmol.  It’s good the see that it recovers in the lower stroke rate sections, but I think I should probably back off the intensity more.

 

The past three weeks

Last post on May 7th.  I had just had a very good 4 x 2k session on the water.

Wednesday – May 8th – 30 min L4

I had a busy day ahead of me and in the morning, when I got to work, I ended up getting distracted with emails.  I finally looked up and I only had about 45 minutes until my first meeting.  I zipped down to the gym and did a quick 30 minute L4.

5 x 6′, where each 6′ was 3′ @ r18, 2′ @ r20, 1′ @ r22

       Workout Summary - media/577a150d295c4f34_38173149.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07313|30:00.0|02:03.1|187.8|19.0|150.0|000.0|12.5
W-|07313|30:00.0|02:03.1|187.8|19.0|150.0|000.0|12.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|000.0|00.0

Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01453|06:00.0|02:03.9|184.1|20.0|000.0|0.0|00.0
01|01465|06:00.0|02:02.9|188.7|19.0|000.0|0.0|00.0
02|01465|06:00.0|02:02.9|188.7|19.0|000.0|0.0|00.0
03|01462|06:00.0|02:03.1|187.5|19.0|000.0|0.0|00.0
04|01468|06:00.0|02:02.6|189.9|19.0|000.0|0.0|00.0

I was aiming at a slightly lighter stroke, so I made my targets

  • r18 – 170W
  • r20 – 190W
  • r22 – 210W

bokeh_plot - 2019-05-27T104925.807

Thursday – May 9 – 8 x 2′ / 2′ L1 – On the Water

Back in Newton.  I was not trying to set any records and I haven’t done much work at higher stroke rates.  I did 4 intervals going down stream, then 4 coming back up.  Each set, I aimed at r24, r26, r28, r30.  The summary shows that I wasn’t all that great at hitting the stroke rates.

       Workout Summary - media/20190510-1638000o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08168|45:50.0|02:48.4|127.6|22.2|144.2|172.0|08.0
W-|03727|15:40.0|02:06.2|215.1|27.4|153.1|172.0|08.7
R-|04448|30:11.0|03:23.6|082.1|19.6|139.6|172.0|07.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00465|02:02.4|02:11.6|185.9|24.0|149.1|158.0|09.5
02|00498|02:07.6|02:08.1|207.2|26.3|151.0|164.0|08.9
03|00422|01:43.2|02:02.2|245.8|29.1|153.0|168.0|08.4
04|00457|01:50.4|02:00.7|254.9|30.3|153.6|170.0|08.2
05|00451|01:55.7|02:08.2|193.1|25.4|147.8|163.0|09.2
06|00485|02:04.5|02:08.3|192.5|27.1|154.5|168.0|08.6
07|00467|01:57.3|02:05.5|223.7|29.1|158.3|169.0|08.2
08|00481|01:59.4|02:04.2|226.6|28.6|157.8|172.0|08.4

Good workout though.

Friday – May 10 – No Training

Don’t remember why.

Saturday – May 11 – Threshold 10K (on slides)

Down on the cape.  Started slow, and then pushed harder.  Nice to get through one without a bobble in the middle.

Sunday – May 12 – 3 x 20′ / 2′ L4

Down on the cape.  On Slides

Nice and easy.

Monday – May 12 – 5 x 1500 L2

At work.  Having all kinds of issues.  The workout ended up in 3 different files.  While doing the first interval, I discovered that I needed to go to the bathroom.  It was remarkably unpleasant getting through the last 300m or so.  I rushed off, too care of business, and then decided to try “rerow”, which I thought would just bring up a normal distance interval session.  I was wrong.  Since I had done one rep the first time, that what it did for the rerow.  So, I needed to reprogram the P5 for the last 3 intervals.  When I glued them together, the start time for the set of three intervals looks wrong.  I didn’t wait 20 minutes between the 2nd and 3rd interval.  I did however, you out too aggressively in the thrid interval and I needed to dial it back, which I did.

bokeh_plot - 2019-05-27T111721.367

Tuesday – May 14 – No training

I was hoping for a quick row in the middle of the day, but work got in the way.

Wednesday – May 15 – Alternating 2′ SBR or Slow roll ups / 2′ Steady State

Back in my single in Newton.  I would 2 minutes of square blades, then 2 minutes of steady state, then 2′ of slow roll ups, then 2′ of steady state.  And then repeat.

Felt like a very productive session.  Good to work on balance, and oar control.

Thursday – May 16 – OTW Steady State

Trying to continue to work on technique.  Needed to keep it to an hour to get to work in time for my first meeting.

        Workout Summary - media/20190516-1555460o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10608|00:56:16.1|02:39.1|133.5|19.8|146.8|158.0|09.5
W-|09928|00:49:34.5|02:29.8|141.0|19.9|149.1|158.0|10.1
R-|00685|00:-197:29.8|-143:-24.7|71028479286579533185024.0|41576773771231976488960.0|310807103207674254196736.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03808|18:16.0|02:23.9|146.1|19.6|146.9|158.0|10.6
02|02834|14:36.6|02:34.7|138.0|19.4|151.2|156.0|10.0
03|01122|05:30.6|02:27.3|139.0|19.3|145.6|152.0|10.6
04|01317|06:42.9|02:32.9|141.3|21.4|150.2|156.0|09.2
05|00356|01:51.0|02:36.1|145.5|21.0|155.0|157.0|09.1
06|00491|02:37.4|02:40.3|122.8|21.5|152.8|156.0|08.7

Friday – May 17 – No Training

I was up until very late on Thursday night on conference calls.  My company is impacted by some of the new developments in the trade dispute between the US and China.  We were on the phone with our team there working out plans to deal with it.  I slept in a bit on Friday morning.

Saturday – May 18 – Mulching

5 hours and 47 minutes of mulching.  The process works like this.

  1.  Weed the bed, shovel out and excess soil along the edging
  2. load wheelbarrow with mulch
  3. dump and spread
  4. repeat 2-3 until bed is finished
  5. move to next bed, repeat 1-4

This requires about 5 cubic yards of mulch and about 8 hours of work.

On Saturday, I set out to get as much done as I could.  It turns out to be good endurance exercise.  Sub-UT2, but still quite taxing after you do it for hours.

Screen Shot 2019-05-27 at 12.08.22 PM

The span from 2:10 to 3:20, I was working but the HR sensor in the watch was dirty from the mulch.  You can tell that I was motivated to get done in the last hour or so.  You can also see a clear 3-4 minute pattern for each load of mulch in that last section.

Sunday – May 19 – More Mulching, then an aborted L4.

Just finishing it off, less than 2 hours.

Screen Shot 2019-05-27 at 12.15.33 PM

Then later in the afternoon, I thought I should do an erg session.  I was wrong.  I got 20 minutes in and decided to pack it in.  I was sore and tired.

Monday – May 20 – 2 x 20′ / 2′ L4

At work.  I was up until 2am on the phone with China.  I slept in and then planned to go to the gym at lunch.  I was pressed for time, so I only did a 4 minute session.  HR was quite high.  I think work stress is getting to me.

Tuesday – May 21 – Drills on the fives

A glorious day on the water.  Continuing to work on technique.  Today, I was doing 4 minutes of steady state, then a minute of drills.  They were

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

Wednesday – May 22 – No Training

I was up at 4:15 to head to the airport.  I flew out to San Jose for an afternoon meeting and dinner.  Then I caught the red eye home.

Thursday – May 23 – 40′ L4

I came home after the red eye and slept from about 8 to 10am.  Then I was on calls just about the rest of the day.  Around 5pm, I decided to do a quick session.  I decided to just do a 40′ L4 without the break in  the middle.  It felt good.

Friday – May 24 – 5 x 4′ / 4′ L1(ish)

I’ve been thinking about coming up with a training plan that fits my current situation a bit better.  With the situation in China and various other things going on, I am finding it challenging to put as much time into training.  I am also spending more time on the erg this season (compared to water time) than in prior seasons.  I attribute this to the time constraints, plus the fact that I am now equipped with slides at home instead of the dynamic, which I hated using enough to avoid sessions.

Anyway, I am toying with a 40 minute version of the WP.  Basically, try to fit all the different types of sessions into a 40 minute block.  Keep it time based.

So, today, I was aiming for a session that was a little more aerobic than the 4x1k, so I decided to slice the session up into 5 – 4 minute intervals with 4 minutes of rest.  I would aim at holding splits below 1:50.

        Workout Summary - media/20190524-2140480o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09675|00:39:26.8|02:02.3|198.1|23.9|152.5|183.0|10.3
W-|05483|00:19:51.1|01:48.6|275.5|27.6|163.5|183.0|10.0
R-|04196|00:19:36.3|02:20.2|119.7|20.1|141.3|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01103|04:01.2|01:49.3|269.5|26.2|155.4|167.0|10.5
02|01111|04:03.3|01:49.5|273.2|26.7|160.9|174.0|10.2
03|01108|03:59.5|01:48.1|279.8|28.2|165.4|178.0|09.8
04|01056|03:49.2|01:48.6|273.8|28.0|166.0|180.0|09.9
05|01106|03:58.0|01:47.7|281.4|29.1|170.3|183.0|09.6

That was great!  Good choice on pacing.  I arranged it so I did the rest first, which was essentially a quick warmup.  Then the interval.  Easy programming a good change.

Saturday – May 25 – 40′ L4

Just like Thursday.  A bit better HR response.

Sunday – May 26 – Caprentry plus 8 x 1’30″/3’30” L1

Down on the cape.  Around noon, I set to work on replacing the stairs down to the water from our house on Cape Cod.  This winter (like last winter), there was pack ice that ripped the stairs away.  It ended up looking like this.

2019-03-31 11.51.15.jpg

I started 2 weekends ago and managed to replace the frame for the bottom platform.  This weekend, I wanted to get that planked and get the stairs back to the beach.

2019-05-26 15.24.36

The challenging part of this was anchoring the stairs at the bottom.  There used to be a pair of angle irons that I could bolt to, but the were destroyed last winter.  I decided to put in a bottom landing, anchored to the bank using snow fencing posts.  Snow fencing is put up on posts that you can drive into sand.  The posts are about 8 feet long, and I have a heavy tool that slips over the top of the post, and can be lifted and dropped to drive the post down through sand.  It looks like this.

post driver

 

So, I would drive 4 posts around a piece of 2×8 that would act as the landing for the stairs.  I would drive them about 5 feet into the sand, which I figured would at least hold the stairs for the season.  The finished product looked like this.

2019-05-26 15.25.03

Hard to believe each of those posts goes down 5 feet!  Driving the posts was hard!  Each one took about 200 blows, which I did in sets of 20.  My sons came and helped for the last 2, where we switched off to drive them in.

Once the base was in place, The rest was pretty easy, but it took about 3 hours.

Later in the evening, I decided to do an erg session.

Another adaptation of an L1.  This one aiming to be slightly more intense than a 8 x 500 by shortening the work period.

Lots of missing strokes.  Which messed up the summary.  But the workout was great.  Very challenging at the end.  By using the flex plot and suppressing all strokes below 24 spm and all strokes with a WpS below 200, I could get an idea of the interval power.  Here is is shown as an avg of 320.  (1:43 pace)

bokeh_plot - 2019-05-27T124945.115

I was happy with this session, especially since my upper body had gotten a good workout from the post driving.

Today, we are back in Hopkinton (It’s a three day weekend). I will do a 40 minute L4 later.

 

April 16 to May 4 – Hectic

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

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

Wed – April 12 – 75′ Steady State OTW

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

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

Screen Shot 2019-05-04 at 9.03.59 PM

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

Thursday – April 18 – L3 10K push

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

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

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

Friday – April 19 – No Training

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

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

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

Sunday – April 21 – 10K L3

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

Mission accomplished.  Good hard finish too.

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

Monday – April 22 – Steady State

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

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

Tuesday – April 23 – No training

Slept in.  It was raining like crazy

Wednesday – April 24 – 75′ Steady State OTW

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

2019-04-24 06.23.442019-04-24 06.23.53

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

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

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

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

Thursday – April 24 – 75′ Steady State OTW

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

 

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

Friday – 10 x 1’/1′ L1 Static Erg

Another present from our friend Eric Murray.

Started with a Fletcher warmup and really pushed it hard.

Then the main event.

2019-04-26 07.43.042019-04-26 07.43.10

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

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

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

Sunday – April 28 – Aborted L3 Session

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

Monday – April 29 – 30′ inclined march

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

bokeh_plot - 2019-05-04T220454.260

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

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

Tuesday – April 30 – 30′ Inclined march

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

bokeh_plot - 2019-05-04T220841.517

Wednesday – May – 3 x 20′ L4 on slides

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

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

Thursday – May 2 – 30′ minute inclined march

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

bokeh_plot - 2019-05-04T221452.485

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

Friday – 3 May – No training

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

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

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

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

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

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

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

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

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

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