Jun 17 to Jun 22 – Greetings from China

Monday, June 17 – No Training

I was down on the Cape this weekend and stayed over Sunday night.  I left for work at 5am on Monday morning and arrived around 8.  Just enough time for a quick shower and into a busy day of meetings.

Tuesday, June 18 – 10K push 

I was up late on Monday night, and ended up sleeping in on Tuesday morning.  At the end of the day, I ducked into the fitness center for a quick workout.  I wanted a bit of intensity, but didn’t have the oomph for a really hard session, so I did a 10K push.  I was doing pretty well, but I had a bit of a blip near the end.

        Workout Summary - media/20190618-2100490o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:50.7|01:59.5|204.8|21.4|159.5|181.0|11.7
W-|10000|00:39:51.3|01:59.6|204.8|21.4|159.5|181.0|11.8
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:07.8|02:03.9|180.6|17.6|124.9|139.0|13.7
01|01000|04:06.6|02:03.3|186.8|18.7|143.9|147.0|13.0
02|01000|04:04.0|02:02.0|192.7|20.2|151.5|154.0|12.2
03|01000|04:02.5|02:01.3|196.1|20.4|155.8|159.0|12.1
04|01000|04:00.2|02:00.1|201.6|21.3|160.2|161.0|11.7
05|01000|03:57.3|01:58.6|209.6|22.4|164.3|166.0|11.3
06|01000|03:55.7|01:57.8|213.8|22.4|168.9|170.0|11.4
07|01000|03:53.0|01:56.5|221.4|23.4|173.3|175.0|11.0
08|01000|03:49.7|01:54.9|231.3|24.1|177.3|179.0|10.8
09|01000|03:54.4|01:57.2|218.2|23.9|178.8|181.0|10.7

I wore my Humon for the session to see what this kind of session looks like.

Screen Shot 2019-06-26 at 8.00.20 AM

Wednesday, June 19 – 3 x 20’/2′ L4 on slides

I worked from home on Wednesday so I could take my wife to a doctor’s appointment.  In the evening, I had a time window to go get a workout, so I strapped on my Humon and went off to do a 3 x 20′ L4.

To satisfy the Humon, I started with a pick drill and slowly increased the pace to get to target around 4 minutes in.  I think it’s one of the more interesting things to experiment with is measuring the effectiveness of different warmups.

Screen Shot 2019-06-26 at 8.05.06 AM.png

After my workout, I had dinner, packed my bags and headed out to the airport to catch a 1:50AM departure to Hong Kong.

Thursday, June 20 – Rest Day

This day basically didn’t exist.  I flew out at 1:50AM, thursday morning and arrived in Hong Kong 5:10am Friday morning.

Friday, June 21 – Rest Day

No time for training.  I went from the airport in Hong Kong to the hotel in Shenzhen by car, took a shower, changed, and then went to an internal meeting.  Then we headed out to an 11am meeting with our customer.  After that, a customer lunch.  From there, I headed to the airport and flew to Shanghai, arriving in the evening.  I was dead tired and went straight to bed.

Saturday, June 22 – 3 x 20’/2′  Sort of an L4

I was staying at the Kerry in Shanghai, which has 2 ergs.  The one I hopped on for this session had a maximum drag of about 75, and if I hit the catch with too much aggressiveness, it would slip a cog.  Combine that with jet lag and you end up with a pretty shitty session.

Screen Shot 2019-06-26 at 8.14.41 AM

 

June 16: Relegated to the basement

Still too windy to go for a row here.  So, down to the basement for a Humon directed steady state workout.

3 x 20′ / 2′ L4

Try to minimize the time in orange.  Also, start nice and light and work my way up to target power.  I used to do this during my lactate obsession and it helped me carry higher power through the workout.  What the hell, it might help.

        Workout Summary - media/20190616-1935270o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15138|01:06:00.6|02:10.8|162.7|19.4|135.6|157.0|11.8
W-|14238|00:60:00.0|02:06.4|173.7|19.2|136.2|156.0|12.3
R-|00903|00:06:00.6|03:19.8|052.3|20.7|129.6|156.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04678|20:00.0|02:08.3|166.9|18.7|128.5|141.0|12.5
01|04742|20:00.0|02:06.5|172.9|19.2|136.2|145.0|12.4
02|04818|20:00.0|02:04.5|181.5|19.9|144.0|156.0|12.1

Screen Shot 2019-06-16 at 8.46.30 PM

You can see the nice steady increase in smo2% over the first 20 minutes.  My guess is that I wasn’t completely warmed up, because in the next 20 minute liece, I m=pushed into the orange with the first 180W section.  After that, I was able to dance between 160 and 180 watts staying pretty much in the green the whole time.  I felt so good that I decided to push the last 20 minutes harder.  I again tripped into the orange with the first 180W chunk, but then I pushed up to 200W and by the end of that, I had gone “red”, meaning that I had exceeded 4mmol lactate.  But only briefly, when I dropped back down to 180W, I returned to orange, and soon after I dropped to 160W, I was back in green.  I take this to mean that I was doing a pretty good job at clearing the lactate that I built.

Fun stuff.

 

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.

 

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.

 

 

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.

 

 

The Canals of Milan

Tough week to maintain any training momentum.

Tuesday – 4/9 – 8km run

I was staying Cernusco, a suburb of Milan.  On Monday night, I got back to my room around 10pm, and set an alarm for 5:30.  I planned to go to the gym, but discovered it opened at 7, too late for me since I had to be in the office at 8am.

I decided to go for a run, without a lot of research about a route.  I knew that there was a canal nearby to run along, but I wasn’t sure how to get to it.

Screen Shot 2019-04-14 at 1.09.33 PM.png

My hotel was right near the “C” of “Cernusco”.  So first, ran north and saw that that I was crossing over the canal, but I couldn’t see a path from the overpass down to canal level, so I continued over, then ran around the outside of a park.  I intended to go into the park, but that seemed to be locked up for the night as well (it was still dark).  I turned back south and ran back over the canal, and saw that there were pedestrian stairs down to a train station.  I jogged down the stairs, and along the train tracks to the station.  I had hoped to use the pedestrian bridge over the tracks to get the the canal side, but there were turnstiles going into the station.  I kept running along, and then found an overpass.  That’s the curved path going to the north.  That went right to the side of the canal, and I was home free.

I was running slowly, really slowly, like 10-11 minute mile pace.  But I was really enjoying myself.  Running along the canal was wonderful.  It was cool, the sun was starting to come up.  There were dog walkers and other runners out.  Along the canal were farms, and old houses, and across the canal a huge classic building.  I later found out it was the hospital.  A very classy looking hospital.

I managed to run slowly enough that I was having fun.  I got to a park and across the canal was a sports complex.  Then, I saw the coolest thing.  A stretch of the canal had been outfitted with Olympic white water kayak gates.  They must have the ability to increase the flow in the canal, because there was no impressive whitewater, just the gates.

A little past this, I noticed the time.  I’d been going for a bit more than 30 minutes.  I noticed my shoe was untied, so I stopped, retied it and turned around to go home.

The run home was just as nice.  I ran all the way back to the same overpass, and then continued south on the same road to the main route that would take me back to my hotel.  I was starting to get pretty tired by this point, and I didn’t like running along the morning rush hour, but when I finally got back to my hotel, I was just delighted.  I ran for nearly an hour.  The longest run I’ve done in years and it felt really good.  Almost all of it was good aerobic HR, then at the end, I picked up a bit.

I need to run more often.

Screen Shot 2019-04-14 at 1.23.33 PM.png

Then I had some less than happy meetings with our customer, some meetings back at our office, and then we went into Milan for dinner, along the canals.

I didn’t even know that Milan had canals!  Apparently they were covered over in the late 19th century and then uncovered in the late 20th century to beautify the city.

A little background on Milan’s canals

Wednesday – 4/10 – No Training

Up at 5:30am, cab to the airport at 6:15.  Flight from Milan to Frankfurt.  Then Frankfurt to Boston.  Arrived around 4pm.

Thursday – 4/11 – No Training

I was bone tired by the time I got to bed on Wednesday night.  I had a red eye flight on Sunday night, jet lag sleep issues on Monday night and a late bedtime and early start on Wednesday.  I figure I got 12 hours of sleep over the 3 nights.  So, I slept in instead of getting up  to train.

Friday – 4/12 – No Training

I had a doctors appt on Friday morning.  So, no time to train

Saturday – 4/13 – 3 x 20’/2′

Finally, I had a chance to train!  Back to basics.  I felt terrible.  High heart rate.  No rhythm.  But it felt great to work up a sweat.  I felt like a new person after I was done.

Compare this to the same thing a couple weeks ago.  Except that session was a more challenging stroke count!

Amazing how quickly I can lose fitness!

Sunday – 4/14 – 15km OTW 1x

The weather forecast was for partly sunny skies, no wind and temps in the high 50s.  I was very excited to get back on the water.  I headed down to Newton and launched around 8am.

Since I’ve only been on the water twice so far this season, and hadn’t been out since the 28th of March, I felt that the right thing to do today was to just do some r18 steady state rowing and maybe try to focus on technique.  The key things I wanted to work on were:

  • draw my hands in higher on my chest at the release to try to stop washing out.
  • work on getting my blades farther off the water on recovery
  • Work on hinging at my hips and maintaining body position forward during the leg drive.
  • Work on keeping my knees close to each other at the catch.  I think letting my legs splay out at the catch is the primary thing that is irritating my SI joint issues.

So it was a lot to think about and my success level was mixed at best.  But boy was it awesome to be out on the water!

Screen Shot 2019-04-14 at 1.44.36 PM.png

I started off and headed up river to go take a peek at the Lasalle Boathouse.  Looked the same as always.  Then I spun around and headed down river, all the way to the dam.  Then back upriver to turn in the cove.  Back down to the dam again.  By then I had been going for about 70 minutes and I was pretty tired.  I decided to alternate 40 strokes of drills and 40 strokes of steady state for the trip back to the dock.  I did the following drills

  • square blades
  • pause at arms away (This was good practice to work on the whole body position thing
  • half slide
  • slow roll up

While I was on the way back down river, my phone died.  Not sure why it tapped out the battery so quickly this morning, but once it was kaput, I had didn’t have a stroke rate.  (I used the speedcoach for pace, HR, Power and Eff Length.  I use RIM for boat acceleration curves and SPM).  I kind of enjoyed not having the SPM for a while.

       Workout Summary - media/20190414-1705430o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15408|86:19.0|02:48.1|116.5|18.5|144.1|162.0|09.6
W-|12506|63:49.0|02:33.1|128.1|18.2|148.4|162.0|10.8
R-|02917|22:31.0|03:51.7|083.4|19.3|132.1|162.0|05.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00334|01:51.6|02:46.9|106.7|18.7|128.7|136.0|09.6
02|00927|04:21.4|02:21.0|143.9|18.8|137.9|147.0|11.3
03|00472|02:18.4|02:26.5|121.6|18.2|145.8|149.0|11.3
04|00152|00:46.9|02:34.6|110.2|17.8|132.0|135.0|10.9
05|02646|12:55.0|02:26.4|131.3|17.8|149.8|158.0|11.5
06|02424|13:03.7|02:41.7|123.4|17.3|150.4|156.0|10.7
07|00260|01:19.8|02:33.5|139.5|18.0|150.3|154.0|10.9
08|02775|13:56.1|02:30.6|128.1|17.8|151.4|159.0|11.2
09|00450|02:25.4|02:41.4|122.7|18.5|142.7|152.0|10.0
10|00435|02:13.4|02:33.3|155.6|19.4|151.9|159.0|10.1
11|00815|04:16.6|02:37.5|127.3|19.6|156.3|162.0|09.7
12|00162|00:51.9|02:40.5|095.0|19.6|144.8|150.0|09.5
13|00272|01:28.8|02:43.2|127.3|19.6|141.8|151.0|09.4
14|00381|02:00.4|02:37.9|124.5|22.4|147.1|156.0|08.5

Now my hands are pretty torn up, but I feel great!

 

3/29 – 4/8 : Oh my back!

Friday – 3/29 – 4 x 1500/random rests:

I had a great row on Thursday 3/28.  I was planning on heading out to Lake Quinsigamond to demonstrate Quiske, and hopefully go for a row.

As it turned out, I didn’t get out on the water.  But, I was working at home, so I could try the experiment that I wanted to do on the erg.

I have been corresponding with the developer of PainSled.  I really like the painSled app.  It is simple and generally pretty reliable, but recently, it seems to be dropping strokes.  The app eventually catches up, but the missing strokes mean that summaries and plots look ugly.

The developer thought that the setup that I was using might be causing the problems.

foo

So, I designed an experiment to test the theory.  The experiment had 6 parts.  I would row 1500 meter pieces.

  1. Playing music (spotify streaming using wireless earbuds), stroke scope enabled
  2. Playing music (spotify streaming using wireless earbuds), stroke scope disabled
  3. No music, earbuds disconnected, stroke scope enabled
  4. No music, earbuds disconnected, stroke scope disabled
  5. ergdata, no music, no earbuds
  6. playing music, BT earbuds

The experiment design was better than the execution.  I had a number of interruptions, but despite that, I got some pretty compelling data.

I reviewed the raw exports from painsled.  Painsled provides a column with stroke count data, so simply by looking for data records where the stroke count increments by more than 1.  Here is a snippet from the spreadsheet which calculates the missing strokes.  Notice the line 3 from the bottom where it missed 14 strokes!

foo.png

The ergdata log file was a bit more challenging to analyze.  It does not log the stroke count.  So, for this one, I used the distance column.  For this workout, my distance per stroke should be between 10 and 15 meters.

foo

You can see all the strokes are in the right range, except for one.  I had an interruption in the middle of this piece.  Notice the time jumps from 89.6 sec to 338 sec.  I needed to go deal with a tradesman who was fixing our garage door.  The fan spun down clicking up some additional meters.  Otherwise, there were no missing strokes.

So, here is the summary of the results.

foo.png

So, I got a good workout, and I think I showed with reasonable certainty that the problems are not related to other stuff connected to the phone.

Before I worked out I noticed that my back was a little stiff.  In the hours after my workout, my back got progressively tighter and sorer.  The symptoms were exactly the same as the late summer of 2017.  I had bilateral pain, very low on my back, and it hurt most when changing positions.  For example, standing up hurt like hell.  It also was impossible to bend over and lift my leg to, say, put on my pants without bracing with one hand.

At that time, I was diagnosed with some minor osteo-arthritis in my SI joints which were exacerbated by some nasty adhesions and imbalances in the muscles of my hips and thighs.

By Friday night, I was hobbling around like 90 year old man.  My amateur treatment plan was.

  • Rest and ibuprofen for a few days
  • Stretching and foam rolling, with light non-rowing aerobic training
  • When I was reasonably pain free, start back rowing, avoiding intense pieces for a week or so.

Saturday – 3/30 – No training

My wife and I went down to the cape and had a nice day just hanging out.  The highlight of the day was making some tasty Fajitas.  Back still mighty sore!

Sunday – 3/31 – No Training

We headed home late in the afternoon.  Back getting a little looser, but it still hurt a lot.

Monday – 4/1 – No Training

One more day of rest.  Improving daily.

Tuesday – 4/2 – 20 minute treadmill, 10 minute bike

stretches, foam rolling, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

10 minutes stationary bike, level 14, rolling hills

Wednesday – 4/3 – 20 minutes treadmill, 20 minutes bike

stretches, foam rolling, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

20 minutes stationary bike, level 14, rolling hills

Thursday – 4/4 – No Training

I had to drop my car off at the shop and didn’t have a window to train.

Friday – 4/5 – 20 minutes treadmill, 20 minute row

stretches, foam rollings, ab lifts

20 minutes treadmill: 15% incline, 2.9 mph

20 minutes on the rower.  Heart rate quite high as one might expect.  Back felt fine before and after.

Saturday – 3 x 20’/2′ on slides

More experimentation with painsled.  I was wondering if the problem was being caused by the painsled app trying to find a BLE HR monitor and not succeeding.  So I decided to try disabling that.  It didn’t make a difference.  But on the plus side, my back held up great!

Sunday – 4/7 – 3 x 20’/2′ on slides

Same workout as Saturday.  I was a little more tired and that caused a higher heart rate.  The back is still feeling good.

I headed to the airport around 6pm to catch a 8pm flight to Europe.

Monday – 4/8 – No Training

I arrived around noon and was at my hotel at 1pm.  I needed to be in the office by 2:30, no time for a workout.

 

 

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.