14 x 3′ coastal

It was cloudy and misty.  There was a breeze from the NE at 10 mph with gusts to 15.  I had hoped that this would have given me smoother waters, but it was still quite choppy.

Screen Shot 2019-08-15 at 10.29.46 AM

I was electronically challenged.  My Speedcoach GPS died a sad death, a couple of days ago.  The first symptom was it producing impeller data when it wasn’t connected to impeller.  Then it stopped listening to the on/off button.  Finally, when I plugged it in to charge, a strange, random pattern appeared on the screen and flashed ominously.

The diagnosis from NK was “water ingress”, and a replacement is on the way.  (Fantastic customer service!)  But all I had to work with was my iphone in its waterproof case.  I planned to use CrewNerd, which has a good screen lock feature.  It worked perfectly on older models of the iphone which had a real home button.  But on the newer iphone, you really don’t seem to be able fully lock the screen, since swiping up from the bottom is the replacement gesture for pressing the now non-existent home button.  So, anyway, CrewNerd lasted about 4 thousand meters and multiple splashy dousings.  Then I took a big wave over the side of boat and the phone decided to flip over to Safari, then Spotify, then the lock screen.  All of which are pretty useless to get your pace and rate.

I spent a few minutes trying get back to CrewNerd, but getting the phone to unlock with a very wet touch screen was not going very well and I gave up on it.  I did the rest of the workout in the 20th century, with no feedback.  It was somewhat refreshing.

I was doing three minute intervals with one minute rests.  I was doing them at 25 strokes per minute.  So when I rowed into the stone age, I worked off of stroke count.  I did 77 strokes for each interval, and then I would catch my breath and do it again.

If I needed to turn around, the rest would last a little longer.  The intervals going north were really hard work.  The tide was going out, and the wind was right on the bow.  The water got a lot flatter as I got closer to the north end of the harbor, so I went back and forth there a bit.  The intervals going south were easier and more fun.

The last two intervals were quite messy.  I was rowing with the wind and the waves on my beam.  I experimented with rates to try to get in rhythm with the waves, and I worked really hard to get the blades way high on recovery to avoid clipping the waves.

I was rowing as it was approaching low tide, and on the last interval, the water got shallow enough that my oar blades were hitting bottom for about 10 strokes of the interval as I passed over a sand bar.

With all the adventures with electronics, I totally lost count of the number of reps.

My last backup system is my apple watch.  It did nor record gps data, but it captured heart rate.  Looking at the data, I was pleased to see that I had done 15 reps, and they were basically the right length, with appropriate rests.

bokeh_plot - 2019-08-15T100924.764.png

After I finished and drove home, I realized how tired I was.  This was a pretty epic workout.  I ended up falling asleep at 10:30 and slept until 8:30 this morning.

Today, I am looking to do a nice gentle endurance session.  Either coastal, or erg or bike.  We’ll see how it works out.

 

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.

 

 

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.

 

 

Cherishing routine – 3/10 to 3/12

I got back from California last Tuesday night and since then, I’ve trained every day.  It’s been so nice being able to go to bed at an OK time, drive to work, get my session in and then do my job.  I have to cherish this, because I’m heading out to China, next Monday morning.

Sunday – 3/10 – 15 x 3’/1′ L3 on slides

I worked hard in the waterfall session on Sunday, but I wanted to get in my 3rd “hard” workout of the week.  I felt like I didn’t have the fortitude to hold up in a long continuous piece like a 10K, so I opted for one of my favorite short interval/short rest sessions from the Wolverine Plan.  This workout tends to be bit faster than other L3 workouts, and it gets pretty intense in the last 5 reps, but having the 1 minute breaks makes it pretty manageable.  Even if you blow a rep, you have a chance for redemption coming right up.  So, I think it gives a similar physical training effect, but is a lot less taxing mentally.

I haven’t done enough middle distance work on slide to have a great idea about pacing, but I don’t like it when I do less than 800m per rep (1:52.5), so I used that as my goal.

I fell short of 800m on reps 11, 12, 13 and 14.  Average distance per rep was 806m.  Average pace was 1:51.7.

It was quite a workout.  Over 30 minutes in TR and a nice little touch of red at the end.

Monday – 11 March – 3 x 18’/2′ L4 (static)

My ass was dragging on Monday morning.  But, I was hoping to do a nice long 4 x 18′ session.  I ended up stopping after 3 reps because I was feeling pretty worn out.

       Workout Summary - media/20190311-1235390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13861|60:00.0|02:09.9|167.1|17.1|140.0|159.0|13.5
W-|12947|54:00.0|02:05.1|179.6|17.4|140.8|159.0|13.8
R-|00918|06:00.0|03:16.1|054.0|14.9|132.7|159.0|10.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01429|06:00.0|02:05.9|177.1|16.5|121.7|134.0|14.4
01|01444|06:00.0|02:04.6|180.9|17.6|136.9|140.0|13.7
02|01427|06:00.0|02:06.1|174.6|17.1|139.7|142.0|13.9
03|01433|06:00.0|02:05.6|180.2|17.2|132.9|146.0|13.9
04|01442|06:00.0|02:04.8|180.6|17.7|144.5|150.0|13.6
05|01442|06:00.0|02:04.8|180.6|17.6|147.8|151.0|13.6
06|01421|06:00.0|02:06.7|173.4|16.7|139.2|147.0|14.2
07|01442|06:00.0|02:04.9|180.0|17.7|148.8|155.0|13.6
08|01465|06:00.0|02:02.8|189.1|18.3|155.2|159.0|13.3

Tuesday – 12 March – Pyramid L1

I felt like I had been hit by a truck this morning when my alarm went off.  I barely dragged myself out of bed.  But today is L1 day and L1 day must be respected!

The schedule called for the pyramid.  Last time, I managed a 1:42 pace, so this time the goal was to try to hold 1:42 until the last two reps and then go faster.  It didn’t end up turning out that way.

I started with a 2k warmup.

I think I need a longer warmup.

Then it was time to program the session into the PM.  It made me think that Concept2 should offer a more expensive, fancier PM that would make this easier.  I would buy one in a heartbeat and get the gym to upgrade.  Actually, if they just added the ability to download programmable workouts from ergdata, that would work too.  It was a lot of button pressing.

Here’s how it went.

  • 250.  (1:41.2 split) Felt good, but I was a bit worried that it started to bite with about 10 strokes left.
  • 500 (1:41.3) Ooo.  That was a bit more work than I had hoped.
  • 750 (1:41.4) I struggled through the last 250.
  • 1000 (1:46.5).  I held a 1:41 split through the first 250m, and when it started to bite, I chickened out.  I wasn’t in distress yet, but my thighs were burning and my breathing was a bit ragged.  I was counting strokes, but I went out too hard and didn’t manage pace very well.  Anyway, I basically stopped rowing for about 2 seconds and then started up again.  By that time, the average split was around 1:55.  I held about a 1:45 pace and watched the average slowly come down.  Then with about 250m left to go I pushed harder.  Not my best work.
  • 750 (1:40.7).  I was kinda mad at myself, I didn’t want to blow another rep.  I rowed this one carefully through the first 500m and then emptied the tanks in the last 250.  I coasted into the last stroke feeling really gassed.
  • 500 (1:38.1).  Now we’re getting into “fun time”.  I consciously tried to rate up and hold the split under 1:40.  This was pretty much OK through 300m, but the last 200 were very close to the edge.
  • 250 (1:33.4).  All out.  I used to do this one well below 1:30.  Sucks to suck.

I need to harden up and stop bailing on reps like this.  It’s a bad habit.

 

Hard 10K and 4 x 2K

Tuesday:

I already posted about my session on Tuesday morning, but on Tuesday night, I did something fun.  My wife’s niece play Hockey for Northeastern.  Northeastern is a legit women’s hockey powerhouse.  They are ranked third in the NCAA division one.  They have an olympian on the team.  Anyway, we went to see her team play in the first round of the Women’s Beanpot, a hockey competition between the 4 powerhouse schools in Boston (BU, BC, Northeastern and Harvard).  They were playing BU and it was an incredible game.  The quality of play was very high and my niece in law played well getting an assist and a ton of shots.  She was very bummed that she didn’t get any goals.  The game ended in a tie and was settled in a shoot out, with BU coming out on top.

Here’s a picture of her right after she scored the winning goal in overtime against BC in a game earlier this year.

mia.png

Wednesday:  No Training

I had scheduled a plumber to come fix a problem with a sink Wed morning and he blew me off.  Supposed to show up at 8:30 and didn’t.  I called to follow up and found out he wouldn’t get to the house until at least 10.  I gave up rescheduled and headed to work.

I hoped to find time during the day to workout, but no luck.

Thursday: Hard 10K – L3

I had limited time because I had an 8 am meeting.  I was scheduled to do the 10K on Wednesday and then an L4 endurance session on Thursday.  With the short window, the 10K fit in better, and is a higher training priority so I did that.

No time for a warmup, so I just settled right in and went for it.  Last time I did a 10K, I fell apart at the end.  The cause was butt pain, lack of fitness and lack of toughness.  On Thursday, I was hoping to address the butt pain and the toughness.  Fitness is what it is.

For the butt pain, I have made an investment.  The Citius Remex.  The world’s most expensive butt pad.  Endorsed by Eskild Ebbesen.  I imagine that elite rowers must treat their behinds with the care that a violinist lavishes upon their hands, or a dancer on their legs.  My wife has heaped ridicule upon me for buying this gold plated butt pad, but it will all be worth it if it solves my problems.

There is actually a theory behind this butt pad and it make some sense to me.  The seat on the C2 rower is basically flat and this puts all the stress on your Iscial Tuberosities (aka your sitz bones).  Other butt pads attempt to mitigate this by either cutting out material where the sitz bones are, or by providing cushioning to spread the pressure over a larger area.  But this has potential problems as well.  The edge of the cutouts can cause pressure points (and they did for me) and this can lead to pain.  And a squishy pad can cause problems with circulation on the back of your thighs.  The Citius Remex has a different shape to it.

2019-02-09 14.44.06.jpg

It is designed to spread the pressure between your perinium and your ITs.  A bike seat basically puts all the pressure on your perinium, and the C2 puts all the pressure on your ITs.  This butt pad basically tries to balance the pressure between the two.  It also has three different insert for the middle part so you can “adjust” the balance between support on your perinium and sitz bones.

Anyway, it felt a bit weird at first, but I sat up straighter, was able to keep my knees down better, and my ass hurt a lot less at the end.  So, I am happy to have bought my gold plated butt pad and recommend it for aging rowers with delicate buttocks.

Back to the 10K.  Last time I averaged 1:57.2, but I was holding around 1:56 before I wimped out.  So I decided to try to target 1:56.  I ended up feeling a bit better at 1:55, so I hung in with that.  Around the 7K mark, I began to feel like that might have been a real problem, but I eased up the pace, counted out the strokes from 7k to 8k and held on.

It was a max effort.  I was above 95% of HRR for almost the last 2000m, about 7:30.  A very long time to be on the ragged edge.  So, I am simultaneously happy with the effort that I put in, and sad that it wasn’t faster.  I finished with 38:25.7, a 1:55.2 pace.  I ranked it and it’s 89th percentile.  Trained, I have the potential for 95th percentile performance.  And it’s a long way off of my best 10K (36:33, 1:49.6 pace).  I guess it’s something to shoot for.

        Workout Summary - media/20190207-1245380o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|38:24.0|01:55.2|228.5|24.0|167.5|184.0|10.8
W-|10000|38:24.0|01:55.2|228.5|24.0|167.5|184.0|10.8
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|184.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:50.2|01:55.1|226.8|23.7|132.9|151.0|11.0
01|01000|03:49.3|01:54.7|232.0|24.1|154.9|159.0|10.9
02|01000|03:48.6|01:54.3|234.2|24.0|161.6|164.0|10.9
03|01000|03:49.1|01:54.6|232.9|24.0|165.8|169.0|10.9
04|01000|03:49.1|01:54.5|233.0|24.1|171.5|174.0|10.8
05|01000|03:50.0|01:55.0|230.0|24.0|174.2|175.0|10.9
06|01000|03:52.0|01:56.0|224.1|23.8|176.6|177.0|10.8
07|01000|03:53.9|01:57.0|218.9|23.8|177.4|178.0|10.8 - crisis!
08|01000|03:55.0|01:57.5|215.8|23.8|178.9|179.0|10.7
09|01000|03:47.6|01:53.8|237.5|24.8|180.9|184.0|10.6

I logged this as an entry for the rowsandall “Tough Ten” regatta.  And it puts me firmly in ….last place.  bummer.

Friday: No Training

Today was the make up appointment with the Plumber.  He showed up on time, but took my workout window.  I was booked the rest of the day.  In the evening, we headed down to the Cape for the weekend.

Saturday: 4 x 2000m / 5′ on slides – L2

I am trying hard to do the three “hard” workout per week, even if I miss sessions.  Today was the right day to do the L2.  Last week I did the waterfall for an average pace of 1:52.4.  This was on a static erg.  Trying to figure out a target pace, there was a lot to consider.

  • 4 x 2000 is usually a bit faster than waterfall
  • slides are usually a bit slower for me than static
  • I was not feeling super aggressive, but I didn’t want to fail at the workout

So, I decided to start around 1:54 and see what happened.  What happened was that I was able to do a bit better than that.  I did the first 2000 as warmup, then ended up with the first rep coming in right under 7:30 (1:52.3).  I felt pretty good so I pushed the second rep a bit more (1:51.5).  I had a problem in the rest after the second rep.  Somehow I nudged the back of the erg on  the slide and it was scraping.  I only noticed when I started the 3rd rep and the slides were massively misbehaving.  I stopped, worked it out and started up a fresh 2000.  It gave me an extra 1:30 of rest.  The third rep was challenging.  Fatigue was starting to set in, but I wanted to keep it under 7:30, so I pushed hard and finished at 1:51.5 again.  I was worried about the fourth rep.  My legs were feeling a bit empty.  In the first 3 reps, I was aiming at a rate around 27 and trying to pull right on 10 meters per stroke.  I was essentially trying to start the drive right as the distance clicked down to a “0”.  In the last rep, I found that I was having trouble maintaining that and holding the rate around 27.  I struggled through the first 1500m, and then just buckled down to attack the last 500.  I was happy to finish, and even happier that I managed a slight negative split (1:50.9).

I am happy to be back at the wolverine plan.  I just have to keep the targets reasonable and I think this is a good plan to take me into the spring.

Tomorrow:  4 x 20′ / 2′ L4

 

 

 

Back to Basics

Well, June and June were not my best months.

I had a bad stretch at the end of May (5/27 to 6/4) where I did very little training.  This was allergies, injuries, work travel and a busy holiday weekend.

The rest of June was pretty good and my fitness improved.  Until the middle of July, when life just got too hectic for me to stick to a training plan.  I haven’t been in my fluid since July 11th.  Since then I’ve done some coastal rowing, some biking, but I also had a work induced 4 day training hiatus.  By the time last Friday rolled around, my fitness had declined to its lowest point since early June and was nearly as bad as it was when I was struggling with my SI Joint issues last fall.

I decided that it was time to simplify and the weather, in a perverse way, cooperated.  The whole week was humid, with scattered thunderstorms so I spent the whole time on the erg.

July 23 – Monday:  4 x 20′ / 2′

Back on a static erg, so I wasn’t sure what split I could hit.  Turns out it was 2:05.  It was a great, relaxing row.  I rowed with the rule that I couldn’t go past 145 in the first 20 minutes, then 150 for the next, then 155 for the last 2.

          Workout Summary - media/20180723-2345260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20211|88:00.0|02:10.6|167.3|18.7|145.6|154.0|12.3
W-|19253|80:00.0|02:04.7|179.7|19.3|146.4|154.0|12.5
R-|00962|08:00.0|04:09.5|043.3|12.6|137.4|154.0|13.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04808|20:00.0|02:04.8|179.0|19.5|139.5|147.0|12.4
01|04798|20:00.0|02:05.0|178.6|19.2|147.2|152.0|12.5
02|04815|20:00.0|02:04.6|179.8|19.2|149.0|153.0|12.5
03|04831|20:00.0|02:04.2|181.2|19.4|150.0|154.0|12.4

Tuesday, July 24: 4 x 20’/2′

Same as Monday.  Really enjoyable.  Right intensity to get a good HR plateau.  Looks like 180W is where I’m working from in a static erg.

          Workout Summary - media/20180724-2210270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20116|88:00.0|02:11.2|167.5|19.4|145.7|156.0|11.8
W-|19226|80:00.0|02:04.8|179.9|19.7|147.0|156.0|12.2
R-|00892|08:00.0|04:29.0|043.8|16.3|132.0|156.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04826|20:00.0|02:04.3|181.1|19.6|138.8|147.0|12.3
01|04791|20:00.0|02:05.2|178.8|19.6|146.2|151.0|12.2
02|04810|20:00.0|02:04.7|179.8|19.8|151.1|155.0|12.1
03|04799|20:00.0|02:05.0|179.9|19.8|152.1|156.0|12.1

Wednesday – July 25: 15×3’/1′

Time for a little intensity.  So, my favorite L3 workout in the world.  I set an arbitrary pace target of 1:55, and that turned out to be conservative.

Thursday, July 26 – Travel Day

Up at 5am to head to the airport.  I was taking a really quick trip to the San Diego.  Basically get there in time for a set of meetings and then catch the red eye home at 8:30 in the evening.  No time for training.

Friday, July 27 – Rest Day

I got home from the airport at 7am.  I went to bed and slept until 10:30.  Then straight into a quick set of meetings and then my wife and I took off to go to the cape for the weekend.  Her job was to collect our sons plus one significant other.  Mine was to do the shopping:  food, booze, and delicious seafood.  I got to the house around 6:30 and made dinner, seafood pasta and a big salad.  I enjoyed a couple of beers instead of training on a full stomach.  I’m thinking it was a good decision, but I still feel a bit guilty for not rowing.

 

 

 

Hard 6K – indoors

This morning was a real disaster.  I planned  to get up at 4:45 and head out to Quisigamond for a head race piece.  That was blown up by not getting to bed on time.  It was midnight by the time I was finished packing for my trip and in bed.  I decided that a very early start was not the smartest idea (actually, my wife decided that and told me I was an idiot).  It turns out this was a little clairvoyant.  I got up after 6, and I was on my way to work at 6:30 when my phone rang.  It turns out that I was supposed to be in a teleconference at 6:30.  I saw it on my calendar, but I assumed it had to be some kind of an error.  Oops, I guess not.  Anyway, I did the call from my car, most of it pulled over so I could concentrate on the meeting.  By the time I got to work, I had to rush straight in to my first meeting at 8:30 in my workout clothes.

After that meeting, I had a 1 hour hole in my schedule, so I made my way to the fitness center.  I didn’t have a lot of time, but I had time for a quick warmup and a hard 6K piece.

20171009-1416240o20171009-193530

Then on to the 6K.  I was feeling a bit confident after the good 5×1500 workout and the strong steady state session.  My prior hard distance sessions were

  • 30′ at 1:56.2 on 9/23
  • 10K at 1:56.0 on 9/29

So, based on my rough math, if I was able to do 10K at 1:56, I thought I should be able to easily do 6K at 1:54.  It turned out that that was a bit too much of an ask.

I didn’t exactly hit the wall, but I needed to ease off the gas pedal around the 4000m mark.  There was no way I was going to put the handle down, but I couldn’t hold the pace at 1:54.  I held on and played all the tricks I could with visualization and stroke counting, but in the end it was just enduring it.  With 1000m left I tried to pop up the rate, but I went too far too soon and needed to back off.

20171009-1416080o20171009-173205

20171009-1416080o20171009-173206

20171009-1416080o20171009-173208

          Workout Summary - media/20171009-1416080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06000|22:54.0|01:54.5|233.0|25.3|170.9|183.0|10.3
W-|06000|22:54.0|01:54.5|232.9|25.3|171.0|183.0|10.3
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|00500|01:51.3|01:51.3|239.3|24.3|135.5|157.0|11.1
01|00500|01:52.8|01:52.8|244.4|25.4|160.4|163.0|10.5
02|00500|01:52.9|01:52.9|242.8|25.4|165.9|168.0|10.5
03|00500|01:53.1|01:53.1|241.3|25.9|169.3|171.0|10.2
04|00500|01:53.5|01:53.5|239.8|25.8|172.0|173.0|10.2
05|00500|01:53.9|01:53.9|236.8|25.6|173.6|174.0|10.3
06|00500|01:54.9|01:54.9|231.2|25.0|176.7|178.0|10.4
07|00500|01:55.1|01:55.1|230.0|25.3|177.0|179.0|10.3
08|00500|01:56.7|01:56.7|220.3|24.9|178.2|179.0|10.3
09|00500|01:58.9|01:58.9|218.2|25.0|178.9|180.0|10.1
10|00500|01:56.3|01:56.3|222.3|25.4|180.9|182.0|10.2
11|00500|01:55.0|01:55.0|230.6|25.8|181.6|183.0|10.1

So, it hurt.  That’s kind of the point.

Now I am at the airport heading off to Europe for a 4 day trip.  The schedule is jam packed.  Stuttgart, Munich, Grenoble, Milan.  I am going to do my best to do some maintenance sessions to avoid losing any aerobic fitness, but I think I won’t be doing any rowing until next Saturday.  I also need to focus on trying to avoid coming back from this trip with a big sleep deficit.

 

 

14 – 3′ Intervals On Lake Quinsigamond

Lovely morning.  I got to the lake at 5:35 and it was still pitch black out. There was just a hint of a breeze from no particular direction.  It was a bit chilly, around 40F and the stars were bright in the sky.

The Plan:  In the run up to HOCR, I am trying to make the most of the limited time left.  I am way behind my desired plan due to travel and then my back injury, but the progress I can make is limited by the amount of recovery that I need.  The basic of the plan is 3 hard sessions a week and 3 easy endurance session. The easy sessions are HR capped at 155 and 60 to 80 minutes.  The hard sessions are all targeted at head race paced rowing.  One is hard distance, basically a head race simulation.  Two is long intervals, basically L2 workouts.   Three is short interval/short rest.  The third type was what was on the menu today.

  • The basic workout on the erg is 15 x 3′ / 1′
  • On the water, I need more time than a minute to get the boat turned at the ends of the lake, so I planned to take an extra couple of minutes to turn the boat and get a quick drink.
  • rate target: 24-26
  • pace target:  better than 2:20, hopefully around 2:15
  • HR limit: none

I got up extra early so that I could do my dreaded core routine and go to the bathroom before I went to the lake.  My hope is that the core routine will help get me a little warmed up before I get in the boat and help me avoid aggravating my lower back.

The workout was tough, but awesome.  The water was nice and flat.  There was a bit of a head wind coming into the cove at the south end of the lake.  Then the wind died, but returned as a head wind again as after I got north of the Rt 9 bridge.

In my best intervals, I was starting to feel the boat “snap” when I got into my back swing.  My finishes were a lot cleaner today than on Saturday, mostly because the water was flatter, but I’ll take it.  I felt much calmer in the boat.  It was visually confusing to row with it so dark.  There really wasn’t much light until I was halfway back up the lake going north, about 30 minutes into the row.  I am also having a bit of trouble with this boat wanting to drift around to the port unless I am extremely vigilant about keeping a point to steer from and bear down on my port foot in each stroke.  Tough to tell if it’s the boat or me.

I ended up doing 14 intervals.  4 down lake to the south end.  The first one I started at 22spm and gradually increased to 25.  The rest were between 24 and 25.  Then I turned and did 7 intervals up lake to the north end, then 3 more coming back to the boat house.  I was tired by then and decided that 14 was enough for this morning.

10-2a

        Workout Summary - media/20171002-130422-Greg Smith 20171002 0545amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12272|66:19.0|02:42.1|000.0|23.5|160.4|176.0|07.9
W-|09279|42:00.0|02:15.8|000.0|24.9|163.2|176.0|08.9
R-|03008|21:19.0|03:32.6|000.0|19.5|153.5|176.0|06.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00652|03:00.0|02:18.1|000.0|21.7|151.3|161.0|10.0
02|00678|03:00.0|02:12.7|000.0|24.9|159.9|168.0|09.1
03|00678|03:00.0|02:12.7|000.0|25.3|162.2|170.0|08.9
04|00672|03:00.0|02:14.0|000.0|25.0|164.4|172.0|09.0
05|00682|03:00.0|02:12.0|000.0|25.2|157.5|172.0|09.0
06|00661|03:00.0|02:16.1|000.0|24.8|167.3|174.0|08.9
07|00654|03:00.0|02:17.6|000.0|24.5|166.1|173.0|08.9
08|00655|03:00.0|02:17.4|000.0|25.8|169.0|176.0|08.5
09|00642|03:00.0|02:20.1|000.0|24.7|166.4|175.0|08.7
10|00646|03:00.0|02:19.4|000.0|24.7|166.3|175.0|08.7
11|00658|03:00.0|02:16.8|000.0|24.9|166.8|175.0|08.8
12|00669|03:00.0|02:14.5|000.0|25.4|156.9|170.0|08.8
13|00662|03:00.0|02:16.0|000.0|25.1|165.1|173.0|08.8
14|00670|03:00.0|02:14.3|000.0|25.9|165.9|174.0|08.6

Tomorrow:  Steady State, 80 minutes, on quinsig.  HR limit 155.  I might do the technical SBR/alternating/r20 session.  I need to work on my technique.

 

15 x 3′ / 1′ Static

I felt tired at 5:15 so I rolled over and slept 2 more hours.  I’m glad I did.

I headed to the gym at lunch and sat down on the new erg.  And my HR strap didn’t link up to either the PM5 or the phone.  I popped out the battery and it was wet.  Uh Oh.  I put in a new battery.  Still no life. I think the seal must have gone and sweat has gotten into it.

I pulled out my old wahoo tickr and put a new battery in this one.  I had stopped using this one because it seemed to have a problem following fast HR changes, like you see in interval sessions (like today’s workout).  This one linked up right away, and I got going with the workout using painsled.

The plan:

  • 15 x 3′ / 1′ rests
  • Pace: 1:54
  • Rate: 26
  • Technique: knees together, limit layback
  • HR limit: none

9-25a

So the sensor still has issues.  Glad it wasn’t my imagination.

So, targets met.  Tired now.

Tomorrow:  80 minutes of endurance training.  20 minutes treadmill, 3 x 20′ on the erg.

30 minutes hard – static

It was foggy and windy this morning so no coastal rowing for me.  Probably a good thing.  I have a lot of issues to work on right now, but threshold fitness is probably the biggest one.  It’s probably easier to focus on fitness on the erg compared to a coastal row with a lot of wind, chop and other distractions.

Plan:

  • 5 minute warmup with 10 stroke bursts at 22/24/26/28
  • 30 minutes hard
    • rate target: 24
    • pace target 1:55
    • HR limit: none

9-23a.png

Workout Summary - media/20170923-1750570o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09631|39:00.0|02:01.5|209.7|23.5|163.3|181.0|10.5
W-|07749|30:00.0|01:56.1|223.0|24.0|169.4|181.0|10.7
R-|01885|09:00.0|02:23.3|155.4|21.3|139.2|181.0|08.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01300|05:00.0|01:55.4|232.5|23.8|152.5|162.0|10.9
02|01301|05:00.0|01:55.3|228.9|24.0|164.9|168.0|10.8
03|01286|05:00.0|01:56.7|220.5|23.9|169.2|172.0|10.7
04|01284|05:00.0|01:56.8|219.5|23.9|174.0|175.0|10.7
05|01275|05:00.0|01:57.7|214.7|24.0|176.3|178.0|10.6
06|01304|05:00.0|01:55.1|222.1|24.6|179.8|181.0|10.6

I held onto to 1:55 as the target through the first 10 minutes, but I felt like I wasn’t going to be able to keep it up the whole way.  I decided to let the pace drift up to 1:57.  That got me through the next 5 minutes.  At the halfway point, I decided to try to play a little visualization game.  I tried to remember the rough spacing of bridges in the HOCR.  I was pretty sure it was about 5 minutes from the Eliot bridge to the end.  It was probably a little more than 5 minutes from the Anderson to Eliot, and another 5 minutes from Western to Anderson.  So, I tried to visualize the different parts of the course as I did them.  I was really struggling at 10 minutes to go, and I was picturing myself going around the long turn from Anderson to Eliot.  I pictured the Cambridge Boat Club coming into view with about 2 minutes left and focused to trying to stay close to the buoy line.  I let my pace slip a bit slower than 1:57 because I wanted to save a little for the last stretch beyond the eliot bridge.  With 5 minutes to go, I split it up even more.  First was about 25 strokes to get me to the BBN docks.  Then 50 strokes to get around the last turn.  Then a final 50 strokes to the finish.

It was pretty satisfying to get it done.  I was really losing hope in the middle.  I am not pleased at all about the time.  My best 30 minutes is 1:48.8 pace back in 2013, and my best hour is at a 1:52 pace late in 2015.  Hell, my best half marathon is faster at 1:53.6 (also in 2015).  So I am more than 7 seconds off my best pace for head race distances.  All I can do is work on my tolerance for pain and do my best.

Tomorrow:  Hopefully an easy coastal row.