Erg Based Training is so simple!

I last posted on November 11th, right after I struggled with the Pyramid workout.  Since then, I’ve had some OK workouts, some good workouts, but the main thing I’ve had is consistency.  I been able to follow my plan at just about 100% conformance for the past three weeks.

Just in time for three weeks of travel and holidays!  Let’s see how well I can maintain momentum through this.

Tuesday – November 12 – 4 x 20′ / 2′

At work, static erg.  Nothing fancy.  Just doing the meters.  Working with a HR cap of 150.

       Workout Summary - media/20191112-1401180o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20011|01:27:59.9|02:11.9|160.6|19.7|137.7|150.0|11.6
W-|18981|01:19:52.4|02:06.2|173.5|20.2|139.1|150.0|11.8
R-|01034|00:08:00.0|03:52.1|033.7|14.6|124.7|150.0|11.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04773|20:00.0|02:05.7|174.0|19.9|129.7|138.0|12.0
01|04742|20:00.0|02:06.5|173.2|20.2|138.6|146.0|11.7
02|04747|20:00.0|02:06.4|173.2|20.2|143.4|149.0|11.8
03|04719|19:52.4|02:06.4|173.5|20.5|144.6|150.0|11.6

Good session.

Wednesday – 13 November – 5 x 1500/5′ L2

Always my favorite of the L2 workouts.  Pace target was 1:51.0.

Started with a 2k warmup.

Then the main session.  I chickened out about the 1:51 target and decided 1:52 would be better.

        Workout Summary - media/20191113-1341120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10974|00:52:45.7|02:24.2|157.6|22.0|143.0|176.0|09.5
W-|07500|00:27:44.4|01:51.0|256.1|26.7|155.5|176.0|10.1
R-|03476|00:25:01.6|03:36.0|048.4|16.7|129.1|176.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01500|05:32.4|01:50.8|254.4|26.2|149.6|164.0|10.3
01|01500|05:35.5|01:51.8|253.5|26.6|154.6|167.0|10.1
02|01500|05:33.3|01:51.1|254.4|26.9|156.5|170.0|10.0
03|01500|05:33.1|01:51.0|255.9|26.9|158.1|172.0|10.1
04|01500|05:30.1|01:50.0|262.7|27.2|158.7|176.0|10.0

As it turned out, with a bit of a fast last, I was able to make the target after all.

Later Wednesday morning, I headed down to Washington DC to do a presentation at a conference.

Thursday – 14 November – steady state cross training in Washington

30′ inclined walk

10′ stationary bike (I was not enjoying it)

20′ on an ellipitcal

Friday – 15 November – 3 x 20′ / 1′

I was pressed for time, so I cut back from an 80 minuter session to 60′.  I pushed the power target up a bit, mainly just to see what would happen.  I was very happy with the result.  My HR was higher, but plateaued pretty well.

        Workout Summary - media/20191115-1331160o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14840|01:03:00.4|02:07.4|175.2|19.9|142.0|157.0|11.8
W-|14481|00:60:00.0|02:04.3|182.0|20.0|141.9|157.0|12.0
R-|00363|00:03:00.5|04:08.7|038.8|17.5|143.6|157.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04829|20:00.0|02:04.2|181.7|20.1|131.1|144.0|12.0
01|04825|20:00.0|02:04.3|182.1|20.0|144.0|150.0|12.0
02|04826|20:00.0|02:04.3|182.2|20.0|150.5|157.0|12.1

That was really gratifying.  I feel like my base fitness is starting to return.

Saturday – 16 November – 6K Threshold

I was nervous about this session all day.  I was originally going to do it with company at the lake with some clubmates, but we ended up locked out of the storeroom where the ergs are kept.  So I was able to procrastinate a bit longer.  I finally got up the nerve to go do it.  First, a 2K warmup.

Then there wasn’t anything else to do but to give it a try.  I had put my 10K and my 30 minute sessions into the Free Spirits pace predictor and it spit out a 1:51.4 target.  Holy hell, that felt fast.  But nothing ventured, nothing gained.  So, off I went trying to keep 1:51’s on the screen.  That worked out OK through the first 2000, but I was starting to really feel it.  My HR was well in control, but I had that vaguely drowning feeling you get when you’re on the edge.  I played with pace and rate a bit to see if anything felt better and counted out blocks of 100 strokes.  The section from 4000 to 5000 was the worst.  I managed to get some control of myself by really trying to concentrate on stroke technique.  Keeping my knees down during the first part of the recovery and limiting my layback.  Then into the last 100 strokes, and it was just a matter of getting through it.  I managed a small sprint in the last 500 meters.

Then a happy ending cool down.

I am very happy with that.  I ranked it and for it’s currently 38th for the 50-59 heavies.  Roughly the 90th percentile.  It’s a full minute off my best 6K time, so lots of room for improvement, but a good hard row.

Sunday – 17 November – 3 x 30’/2′

Long and easy.  Perfect for a sunday afternoon.

        Workout Summary - media/20191117-1926120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22004|01:36:00.0|02:10.9|167.2|19.8|136.9|147.0|11.6
W-|21455|01:30:00.0|02:05.8|175.3|19.9|137.9|147.0|12.0
R-|00553|00:06:00.0|05:25.7|046.4|18.1|121.5|147.0|08.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07137|30:00.0|02:06.1|173.3|19.5|134.3|141.0|12.2
01|07135|30:00.0|02:06.1|174.9|20.0|138.7|144.0|11.9
02|07183|30:00.0|02:05.3|177.8|20.3|140.7|147.0|11.8

I wanted to stay below a HR cap of 150, and started with a power target of 173W.  I nudged it up in each 30′ segment by a couple of watts.  More signs of progress.

Tomorrow:  I fly out to Shanghai at 9am.

 

 

 

So far so good

Tuesday – Nov 5 – 3 x 20′ / 1′

In the fitness center at work, static erg. b A bit short on time because I had to get to some offsite training by 8:15am.  Original plan was 4×20, I had to shorten it to 3×20.

Started at 165W and increased as I went along.

Wednesday – November 6 – 4 x 2000/5′

This is an intimidating session.  I had a reasonably good idea for the pace target because of the waterfall from last week:  1:53.0

The first rep was a warmup.  The average pace for the 4 work reps was 1:51.6.  The first two were no problem, the third was tough and I was struggling to hold pace in the last one after the first 500m of it.  I’m really happy to complete it cleanly.  1:51.5 target for the first 3 next time, with hopefully a faster last.

Thursday – 7 November – rest day

I wasn’t planning a rest day, but when I got to work I wanted to work on requirement definition for the “secret new feature” on rowsandall.com.  And then I discovered that I had a 8 am meeting.  So, there wasn’t enough time for a row.

Friday – 8 November – 3 x 20’/1′

Another day with early meetings, but I went right to the gym and got to work.  Today, I started at 170W and pushed it a bit while trying to keep my HR below 145 through the first 40 minutes.  I loosened the cap in the last 20 minutes to 150.

Saturday – 9 November – Hard 30′

At home on slides.  I was nervous about this session because of all the 10Ks that I bailed out on over the summer.  But based on the 1:57.2 10K that I did last week, a reasonable target for this piece was 1:56.  In my head, I really wanted to hold 1:55, but I was afraid that would be a stretch.

I started with a 2000m warmup.

Here’s the main piece.  Looks pretty boring.  It wasn’t.  I was making very small adjustments to stroke rate to try to hold 1:55.  And I counted strokes for each 1000m of the piece.  The hardest bit was probably from 5000 to 6000m.  Still pretty far from the end, but deep into the hole.  When I got to 2 minutes left, I was sure I was going to make it and I rated up to try to get over 7850.  I did…7855m.  That’s a 1:54.5 pace.  I have to shave 2 seconds off that to get back above 8K for 30 minutes.  I think that’s doable.

        Workout Summary - media/20191109-2211370o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07856|00:30:00.0|01:54.6|232.8|25.8|165.5|179.0|10.1
W-|07860|00:30:00.0|01:54.5|232.8|25.8|165.5|179.0|10.2
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01049|04:00.0|01:54.4|228.5|24.6|141.1|158.0|10.6
01|01044|04:00.0|01:54.9|230.3|25.1|160.5|162.0|10.4
02|01046|04:00.0|01:54.7|231.8|25.4|164.4|167.0|10.3
03|01044|04:00.0|01:54.9|230.6|25.6|167.4|168.0|10.2
04|01048|04:00.0|01:54.5|233.4|25.8|170.6|172.0|10.2
05|01043|04:00.0|01:55.1|229.9|26.0|172.9|174.0|10.0
06|01044|04:00.0|01:55.0|230.7|26.5|175.4|177.0|09.8
07|00542|02:00.0|01:50.8|261.7|29.6|178.2|179.0|09.2

Then a 2K happy ending cool down.

Tomorrow:  Long row — 3 x 30’/2′

 

 

 

 

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

 

5 x 1500 / 5′

Back in Hopkinton.  Rainy day, with lots of boring stuff to do.

I had plenty of time of an erg session, but I wasn’t really into it.  My stomach was off in the morning, and it didn’t feel like it had completely recovered by mid afternoon when I went down to the basement.

I have been getting a lot of base training, but not a lot of the harder stuff.  Today, the plan was to get back into that.  A good way to get going is the 5 x 1500.  I’ve always liked this session.  Way easier to wrap my head around than the 4 x 2k. Today was no exception.

I did a 1500 rep as a warmup, starting with a pick drill, and then alternating hard 100s with easy 100s.

Then into the main session.  I haven’t done one of these for a while, so I set an easy target,  I just wanted to keep it faster than 1:55.  When i got going, 1:54s felt OK, so I went with it.  I was pretty winded by the end, but in no jeopardy.

Rep number 2, a little faster.  Still feeling OK.

Rep 3, now I wanted to keep the negative split going. It was getting a bit harder to hold the splits at my original rate, so I let the rate creep up.  Not much.  The first 2 reps, I counted out 147 strokes for the piece.  This one, I counted 150.

Rep 4.  Things are getting real.  Rate up some more and push through a little feeling of crisis around 900m.  Tell myself that I can ease off in the next rep if I make it.

Rep 5.  The 5 minute rest is a magical thing.  By the end of it, I was ready to take on the world, and keep my streak alive.  This time, it kinda stung.  But I was never tempted to bail on it.  Success. Negative split the whole way!

First rep is the warmup.  Last is the cool down.

Tomorrow:  Technique session in my Single.  I wonder if I remember how to row?

 

4 x 10′ / 5′ Coastal (still a bit windy)

I launched at about 12:15, the wind was West between 10 and 15 with gusts to 20mph.  I decided to spend as much time in lee of the island to minimize the exposure to the waves.  When the wind if from the west, they build up pretty good.

Screen Shot 2019-08-12 at 3.55.18 PM.png

The plan for today was 4 x 10′ intervals at head race rates.  In a coastal boat, it’s basically impossible to set a target pace.  Between the tidal current and the wind, my pace was varying more than 30 seconds per 500 at roughly the same pressure.  I was generally working by feel.

I warmed up by rowing way into Loagy Bay where the water was nice and flat.  I was able to get a good 3 minutes of the interval in reasonable protection, then I had to turn into the wind and slog it out.  I was still in a bit of the wind shadow of the island for all but the last few minutes of the outbound piece.  At that point, I was crashing through waves and rowing with the footwell full of water,  It was kind of fun actually.  It certainly kept my mind off the oxygen debt!

The ride back was also a blast.  The first few minutes I was surfing big waves and had a nice tail wind.  It was actually a challenge to maintain really high pressure because of the steering and oarwork required to navigate the waves.  If I did it right, I would catch the face of a wave and hear almost a sizzling noise, then the bow would dig into the trough and solid water would wash over the whole boat.

Between the 2nd and 3rd intervals I met up with a guy in Kayak.  He has house down here, but he is a member of the Saugatuck rowing club.  He has an Alden and he just bought a nice looking australia coastal boat.  Hopefully, I can meet up with him in the coming days and we can do some rowing together.

This chat extended my rest a bit beyond regulation, but I decided to atone for it by adding 30 seconds to the next rep.  This was my best rep.  I stuck closer to the island and spent more time in relatively smoother water.  When I popped out from the lee of the island with 2 minutes to go, I was again smashing through the chop.  I managed to get within a couple beats of my maximum HR, but I was having too much fun to be in much distress.

The ride home was again a surfing delight.  Not as intense as rep 3, but hard work nonetheless.

I’d say this was a good session.

Screen Shot 2019-08-12 at 4.20.36 PM.png

        Workout Summary - media/20190812-195158-SpdCoach 2182533 20190812 1218PM 2o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11181|01:25:23.0|03:49.1|000.0|22.6|143.4|181.0|05.8
W-|09115|00:51:58.7|02:51.1|000.0|24.8|156.8|181.0|07.1
R-|02072|00:33:25.0|08:03.9|000.0|19.3|122.6|181.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01168|07:16.8|03:07.1|000.0|19.2|127.0|141.0|08.4
02|01905|10:03.8|02:38.4|000.0|25.3|163.2|175.0|07.5 - rep #1
03|01772|10:27.6|02:57.1|000.0|24.8|163.0|174.0|06.8 - rep #2
04|02019|10:30.6|02:36.2|000.0|26.2|166.0|181.0|07.3 - rep #3
05|01670|10:09.3|03:02.4|000.0|25.6|163.5|179.0|06.4 - rep #4
06|00581|03:30.6|03:01.3|000.0|27.8|135.0|147.0|06.0

Tomorrow:  Endurance.  Hopefully OTW, but the weather looks a bit iffy.  Might be on the erg.

Is this the new normal?

Last post was on May 27.  I’ve been in a whirlwind at work.  My years long habit of getting up early and getting a solid 60 to 90 minutes of exercise before work has been severely challenged with late nights and early morning meetings.

I’ve been doing the best I can trying to maintain fitness, and catching workouts where I can.  The sad thing is how difficult it has been to fit in OTW rowing.  I only managed one session since the 27th.

Hopefully this will calm down in a little while and I can get back to my early morning routine.  I like it better.

Monday – May 27 – 40′ L4

At home in Hopkinton, around 5:30 in the evening.  Felt hard.

Tuesday – May 28 – Terrible Threshold 10K

At work, at 5:30 pm after a really stressed out day of meetings.  I walked up to the machine thinking that I should just hold about a 2:00 pace and let it ride.  But the first bit felt so good that I really badly over extended myself.  I paid a big price in the second half.

       Workout Summary - media/20190528-2240480o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:11.3|01:57.6|216.5|23.5|162.5|180.0|10.9
W-|10000|00:39:11.7|01:57.6|216.5|23.5|162.5|180.0|10.9
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|03:49.5|01:54.7|227.7|23.2|129.0|148.0|11.3
01|01000|03:47.9|01:54.0|236.4|24.0|153.8|158.0|11.0
02|01000|03:49.0|01:54.5|233.0|23.7|160.7|165.0|11.1
03|01000|03:48.0|01:54.0|236.3|24.0|167.2|172.0|11.0
04|01000|04:06.9|02:03.4|191.5|22.7|165.1|173.0|10.7
05|01000|03:55.6|01:57.8|214.8|23.1|165.4|168.0|11.0
06|01000|04:02.9|02:01.5|196.3|22.7|167.5|171.0|10.9
07|01000|04:02.1|02:01.1|199.7|23.5|168.4|172.0|10.6
08|01000|03:56.8|01:58.4|210.6|23.5|172.1|174.0|10.8

Wednesday – May 29 – 40′ L4

At work, static erg.  Around 4pm when I had an hour between meetings.

Thursday – 30 May – 4 x (3’@r24, 2’@r26, 1’@r28) / 4′ OTW!

Miracle!  No late night meetings and no morning meetings until 8:30.  My chance to actually row on the water!  I was due for an L2 type workout.  I decided to go easy on myself and do it as a threshold rate ladder.  6 minute pieces seemed like a reasonably doable duration.  This also fit nicely in the section from around the s-turn.

Screen Shot 2019-06-01 at 6.33.22 PM

       Workout Summary - media/20190530-1250480o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09816|00:54:08.7|02:45.5|134.1|22.9|146.4|176.0|07.9
W-|05370|00:23:50.0|02:13.2|183.9|25.5|160.7|176.0|08.8
R-|04451|00:30:19.1|03:24.4|094.9|20.9|135.3|176.0|07.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01379|06:00.8|02:10.8|183.6|25.0|156.9|170.0|09.2
02|01337|05:57.0|02:13.5|188.9|25.7|161.7|176.0|08.8
03|01340|05:56.6|02:13.0|179.5|25.3|161.1|176.0|08.9
04|01313|05:55.6|02:15.4|183.6|25.9|163.0|176.0|08.5

Friday – May 31 – Rest day

Like an actual rest day.  I had worked out for the 8 prior days.  Granted, they were shorter than normal, but I was getting a bit worn down.

Saturday – June 1 – 3 x 20′ / 2′ L4

On slides, down on the cape.  Around 4:30pm.  Looks like a little lower HR than recent sessions.

Tomorrow:  Hopefully a coastal row.

 

 

3/24 – 3/28: Back on the Water!

Sunday – 3/24 – 3 x 20′ / 2′

On slides, in my basement.  It felt so easy that I ramped up the stroke counts in each section.  Looks like something is behaving badly between PM5 and painsled, there a lot of dropped strokes.

But look at nice low heart rate!

Monday – 3/25 – On the water!  Just rowing

I rowed down to the dam, and then turned around and did the impeller cal so I could switch over the speedcoach to use that.  (The gps data seemed to go a little nutty during that)

Then I rowed back and went way up into the cove.  When I turned around, I saw a guy I know in his back yard chasing away the geese with a homemade slingshot!  I stopped for a chat.  He keeps a bunch of shells in his back yard and last fall, a tree destroyed 3 of them.  Then I rowed about halfway back to the dam.  When I came out of the s-turn, I ran into the headwind.  It wasn’t so bad, but it seemed like a lot of work at the time, so I turned around a rowed home.

Screen Shot 2019-03-28 at 5.48.18 PM

As I expected my form was sloppy and my pace was slow, but I was so happy to be back on the water.

Tuesday – 3/26 – The Murray Sprint workout

I don’t know if anyone is following Eric Murray on YouTube, but I have to say it’s pretty amazing.  He is posting a new workout almost every day and the videos are great!  He describes the workout and then he does the full session on camera.  How often do you get to see a former gold medalist training in his sport!  It’s awesome to see him laying down these incredible splits.  It’s also fantastic to see him in a pretty ruined state at the end of session.  This workout is a great example of both.  It’s a sprinting workout and if I cued it right, you should be right at the end of the last 2 minute race pace interval.  He put a fair amount of work into it!

I was pressed for time on Tuesday, but I wanted to get a hard session in.  I decided to give his workout a try.  The workout as designed was

  • 1′ @ 30 / 1′ rest
  • 2′ @ 30 / 2′ rest
  • 1′ @ 32 / 1′ rest
  • 2′ @ 32 / 2′ rest
  • 1′ @ 34 / 1′ rest
  • 2′ @ 34 / 2′ rest
  • 1′ @ 36 / 1′ rest
  • 2′ @ 36 / 2′ rest

As a feeble old master rower, I scaled back the rate to 32 to match my most likely 2k race rate for the last segments.

I did a quick 2k warm up.

Then I started up with my 26 spm intervals.  I settled on a pace of 1:46ish, then for each interval, I tried to pull down the pace by 2 seconds.  I held on OK until the last interval, but I couldn’t hold the target 1:40 pace and needed to back off a smidge.  I also wasn’t able to keep the rate up at 32.  I kept falling back to 31 or even 30, just because I guess I haven’t practiced these rates much.

I was sweating for 30  minutes after I finished.  This workout was hard!

Wednesday – 3/27 – 3 x 20’/2′

Done at work on a static erg.

Heart rate really high. really tired.  I backed off to the easiest stroke counts and just piled up some slow mo meters.

Thursday – 3/28 – 4 x 2k / 5′ OTW!

It is still cold, about 28F when I launched this morning, but it was clear and sunny.  There was just a little bit of wind and the water was nice a flat.  I have decided to try to stick to a basic training plan on the water alternating hard and easy sessions and following the WP template for three types of hard workouts.  Today, it was time for an L2 and the 4x2k is definitely the classic!

I also set myself up to use Quiske today.  That was really interesting to look at when I was getting tired at the end of each interval and I would start going much deeper at the catch.

I rowed out to the little island at the start of the 2k stretch (with the s-turn in the middle).  I marked on the map below with the green lines.  And set out.  I decided to start at 24 spm, since I’m rusty, and then let the rate rise if I felt inspired to do that later.

Screen Shot 2019-03-28 at 6.16.11 PM.png

That was suitably hard work.  Tomorrow morning I’m heading out to Lake Quinsigamond to show a high school coach how to get Quiske setup.  Hopefully I can get in a row as well.

 

3/18 – 3/23: A week in China

Monday – 3/18: No Training

My Birthday.  I got up at 5:15 to catch a 8am flight from Boston to Newark.  Then a flight from Newark to Shanghai.  Might be the least enjoyable way to spend a birthday.  The most entertaining thing about my birthday was almost flying over the north pole.

Screen Shot 2019-03-24 at 11.34.30 AM

Our highest latitude was 82.39deg, which put us about 525 miles from the north pole.

The direction of travel also meant that this was my shortest birthday ever.  By my estimate, since we were flying east, my birthday was about 18 hours long when I crossed over the time zone into Tuesday.

So, that’ my excuse for not training.  The day was too short.

Tuesday – 19 March: No Training

I arrived in Shanghai at 2pm on Tuesday afternoon.  I went to the hotel, took a nap for an hour, and then went to dinner.

Wednesday – 20 March: 3 x 20’/2′ L4 – Static

I love this Hotel!  They have good restaurants.  It is adjacent to a mall.  You can walk to the exhibition site where the conference was, and since they have a microbrewery, they leave a couple of personalized beers for you in your room.

2019-03-21 07.20.03

Most importantly they have an amazing fitness center, complete with two rowing machines.  Unfortunately, they have neglected the maintenance on the rowing machines since I was last at the hotel.  One of the machines had chain slip, that’s where the chain slips over a couple of teeth on the gear during some pulls.  And both machines had a drag factor under 90 with the damper at 10, they must have been really dirty inside the fan assembly.

The erg with chain slip was unusable, but the other one was perfectly fine.  I just had to get used to rowing with extremely low drag.  I think it was probably good for a change.  I found it a bit more work to hit my splits at such lower drag, but it was doable.

I knew the hotel had the rowing machines, so I even brought my luxurious butt pad!

I was working with a PM4, so no fancy stroke data, but thanks to the apple watch, I get HR data.  Thanks to RunGap, that data can get to Strava.  And thanks to rowsandall, I can import that data.

bokeh_plot - 2019-03-24T115739.065.png

2019-03-21 06.40.50

Thursday – 8 x 500 / 3’30” L1 – Static

I was not sure how well an L1 workout would go with such a low drag factor, add in jet lag and a few drinks the night before and you have a recipe for underperformance.  I set a conservative 1:43 target and off I went.

I started with a 2000m warmup.  It was a challenge to get down below 1:40 in the bursts.

The actual 8×500 was pretty fun.  The first 20 strokes are always fun.  The next 10 start to bite.  Then you have only about 22 strokes to the finish.

The apple watch struggled a bit more with the higher stroke rates

bokeh_plot - 2019-03-24T120622.485

2019-03-21 06.40.19

I was happy with the last rep.

Friday – March 22: 3 x 20’/2′ L4 – static

More of the same.  Higher HR than I like to see, but not a big deal.

bokeh_plot - 2019-03-24T121140.349

2019-03-22 07.09.53

Saturday – March 23: 5 x 1500’/5′ L2 – Static

He’s quick summary of my Friday night.

2019-03-22 23.52.53

There were four of us, and it was all in support of a good cause.

I felt a little dehydrated on Saturday morning, but after a bottle of water, none the worse for wear.  The schedule demanded an L2 workout, but between my less than stellar nutrition plan, and the slickest erg in the east, I wasn’t sure how well it would go.  I opted for the 5×1500, since it’s the easiest of the L2s.  I took the first 1500 rep as a warmup and added some more warmup strokes in the 5 minute rest after that.

I decided anything faster than 1:55 would do.  Getting into the first rep, I felt like I could go a bit faster, so I did.  I ended up with an average pace of 1:49.5, which I was delighted with.

bokeh_plot - 2019-03-24T121907.025

2019-03-23 07.15.04

After my workout, I enjoyed a heart breakfast and headed off to the airport.  At noon, I flew to Narita, and then caught the direct from there to Boston, arriving at 6pm local time.

That might be my best set of on the road training sessions.

Later today:  3 or 4 x 20′ L4

Tomorrow:  Hopefully my first OTW session of the season.

 

3/13 – 3/14: Nine days straight!

Today was the ninth day in a row that I have trained on the erg.  I think it’s my longest streak in a pretty long time and it’s making me pretty happy.  I’ve got 3 more days before I head off to China, so I’ll be trying to keep the streak alive.

I am actually a big believer in the general rule of taking a rest day every 6 days, but I had a couple of rest days before this streak and I will have a lot of trouble fitting sessions around my work in China, so I am OK with pushing it a bit.

Wednesday – 3/13 – 3 x 20’/2′ L4 (static)

Bread and butter.  Felt kind of hard.  I was actually having a bit of trouble rowing lightly enough at r16 to get down to 160W.   I think that helped overcook the session.  Still it was pretty enjoyable.

       Workout Summary - media/20190313-1245450o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15047|66:00.0|02:11.6|169.0|17.2|146.1|168.0|13.3
W-|14441|60:00.0|02:04.6|181.4|17.3|146.5|167.0|13.9
R-|00613|06:00.0|04:53.6|044.5|16.0|142.1|167.0|09.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02398|10:00.0|02:05.1|178.1|16.8|131.2|145.0|14.3
01|02405|10:00.0|02:04.8|180.3|17.3|144.0|147.0|13.9
02|02389|10:00.0|02:05.6|177.9|16.8|142.9|150.0|14.2
03|02412|10:00.0|02:04.4|182.1|17.4|152.5|157.0|13.8
04|02407|10:00.0|02:04.6|183.4|17.4|150.9|160.0|13.9
05|02430|10:00.0|02:03.5|186.9|18.1|157.3|167.0|13.4

 

Thursday – 3/14 – 4 x 2000 / 5′ L2 (static)

I felt pretty worried going into this session.  I have a reasonable history of L2 sessions now, so I had a good idea of achievable pace, but I knew it was going to have to be willing to endure some discomfort to hit the target.

My 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)
  • 9 March – Waterfall – 1:51.1 (slides)

So, my target for today should have been 1:51, but I wanted to shoot for 1:50.  It’s such a nice number.

I programmed the PM for 2k reps and 5 minute rests.  I did the first rep as a warmup.

Isn’t that the prettiest thing?  Nice warmup.  I extended the last burst to about 60 strokes, which got me a bit sweatier and I think that helped.

The first rep was a breeze.  I am noticing that my watts per stroke is going up a bit, must be all those L4s.  Here is a comparison of 4 L2 workouts.  I have 2 waterfalls, a 5 x 1500 and todays 4x2k.  Notice the way that my power per stroke was fading in later reps in the other three workouts, but today (purple) was a much steadier performance.

bokeh_plot (78)

In terms of intensity, I think it was right in the zone.  I passed 95% of HRR max right at the end of the last interval.  I guess I could have pushed a little bit harder, but it felt great to be in control through the whole session/

Average pace 1:49.7 for the 4 work reps.  Yes!  That makes me happy.

Tomorrow:  3 x 20’/2′ L4

 

 

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′