3/13 – 3/14: Nine days straight!

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

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

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

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

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

 

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

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

My history.

  • 1 Feb – Waterfall – 1:52.4 (static)
  • 9 Feb – 4 x 2k – 1:51.6 (slides)
  • 15 Feb – 5 x 1500 – 1:49.2 (static)
  • 9 March – Waterfall – 1:51.1 (slides)

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

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

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

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

bokeh_plot (78)

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

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

Tomorrow:  3 x 20’/2′ L4

 

 

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.

 

Working hard – 2/28 to 3/9

Thursday – Feb 28 – Inclined march / recumbent cycle

30 minutes each

Treadmill on 15% grade.  3.2 mph

Screen Shot 2019-03-09 at 7.28.53 PM.png

Recumbent cycle.  Random on level 15.

Screen Shot 2019-03-09 at 7.30.20 PM

Friday – March 1 – 3 x 20′ / 2′ L4 on slides

I love doing these on slides.

       Workout Summary - media/20190301-1855360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15349|65:59.0|02:09.0|166.8|18.9|142.4|164.0|12.3
W-|14321|59:21.0|02:04.3|179.2|19.3|143.3|163.0|12.5
R-|01033|06:00.0|02:54.3|057.1|16.2|135.0|163.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02355|09:44.7|02:04.2|175.0|18.8|126.4|137.0|12.8
01|02302|09:36.7|02:05.3|178.0|19.0|140.1|145.0|12.6
02|02423|10:00.0|02:03.8|177.9|19.1|140.9|147.0|12.7
03|02407|10:00.0|02:04.6|180.6|19.5|151.0|156.0|12.3
04|02410|10:00.0|02:04.5|181.7|19.5|147.8|157.0|12.4
05|02423|10:00.0|02:03.8|181.8|19.5|153.3|163.0|12.4

Saturday – March 2 – 4 x 18 / 2′ L4 on Slides

Even more fun. 6′ ladders.  18/20/22.

       Workout Summary - media/20190302-2045370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18333|79:59.0|02:10.9|165.9|19.3|139.4|158.0|11.8
W-|17193|71:51.0|02:05.4|178.9|19.3|140.1|158.0|12.4
R-|01147|08:00.0|03:29.3|051.1|19.4|133.1|158.0|08.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01450|06:00.0|02:04.1|180.9|19.0|119.0|134.0|12.7
01|01422|06:00.0|02:06.6|180.9|19.2|133.1|140.0|12.3
02|01440|06:00.0|02:05.0|179.4|19.3|140.0|144.0|12.5
03|01432|06:00.0|02:05.7|179.1|19.4|130.8|141.0|12.3
04|01407|05:52.4|02:05.2|178.7|19.3|141.1|148.0|12.4
05|01470|06:07.6|02:05.0|178.8|19.4|145.3|151.0|12.3
06|01432|06:00.0|02:05.7|179.7|19.6|136.9|150.0|12.2
07|01437|06:00.0|02:05.2|178.3|19.4|146.5|150.0|12.4
08|01400|05:51.6|02:05.6|177.0|19.3|147.6|153.0|12.4
09|01429|06:00.0|02:05.9|177.5|19.3|139.1|151.0|12.3
10|01436|06:00.0|02:05.3|177.8|19.3|149.6|156.0|12.4
11|01436|06:00.0|02:05.3|178.3|19.5|152.0|158.0|12.3

Sunday – March 3 – No Training

I flew out to San Jose (again) for another customer meeting on Monday.

Monday – March 4 – Fitness Center

30 minutes inclined march.  Felt tired.  Needed to slow it to 2.8 mph (from 3.0) and HR was still quite high.

Screen Shot 2019-03-09 at 7.39.33 PM

Recumbent cycle.  random. level 15

Screen Shot 2019-03-09 at 7.40.45 PM

Tuesday – March 5 – No Training

I caught a flight at 6 am, got home around 7pm.

Wednesday – March 6 – 3 x 20′ / 2′ L4 (static)

Not as lovely as doing it on slide, but still pretty relaxed.

       Workout Summary - media/20190306-1345400o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15207|66:00.0|02:10.2|169.4|17.0|139.1|159.0|13.6
W-|14468|60:00.0|02:04.4|181.9|17.4|139.9|159.0|13.9
R-|00744|06:00.0|04:02.0|044.7|12.9|131.1|159.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02395|10:00.0|02:05.3|177.3|16.8|124.1|136.0|14.2
01|02404|10:00.0|02:04.8|180.4|17.1|138.6|142.0|14.1
02|02401|10:00.0|02:04.9|179.1|17.2|136.3|144.0|14.0
03|02419|10:00.0|02:04.0|184.0|17.6|147.8|153.0|13.7
04|02416|10:00.0|02:04.2|183.6|17.4|144.2|152.0|13.9
05|02433|10:00.0|02:03.3|187.3|18.2|148.4|159.0|13.4

Thursday – March 7 – 4 x 1000m / 5′ L1 (static)

Back to the real workouts.  Here’s my L1 History

  • 30 Jan – 4 x 1k – 1:47.7 (static)
  • 4 Feb – Pyramid – 1:42.0 (static)
  • 11 Feb – 8 x 500 – 1:39.7 (static)

So, there’s a 4 week gap in doing an L1 because of vacation and business travel.  That’s not very good.  So, what should I aim for on the 4x1k?  It’s the hardest of the L1 workouts, and I am usually slower on it.  I decided to aim for 1:45 and see if I could push it faster as I went.

I started with a 2k warmup.  Hitting sub-1:45 felt really good.  I was aiming at r28 and the strokes felt nice and light.

Then the fun began.

Boom!  I was thrilled.  Negative splits.  An average of 1:43.8 and a nice faster last.  I felt in control in every rep.  I got a bit of a lactate rush after  each interval, kind of a wave of nausea and shiver, but I felt OK after about a minute of the rest.  I walked around in a happy haze all day after this.

Friday – March 8 – 3 x 18′ / 2′ L4 (static)

A little pressed for time because I had an 8:30 meeting to get to.

6′ rate ladders. 16/18/20.

An absolute joy.

Saturday – March 9 – Waterfall L2 (slides)

My L2 History:

  • 1 Feb – Waterfall – 1:52.4 (static)
  • 9 Feb – 4 x 2k – 1:51.6 (slides)
  • 15 Feb – 5 x 1500 – 1:49.2 (static)

So another gap of almost a month.  Today, I was doing the waterfall on slides.  I decided to try for the ambitious target of 1:50.  The waterfall tends to be a bit slower than the 4 x 2k, and the slides tends to be slower than static for me, but I guess I was feeling a bit cocky after the 4x1k.  It didn’t go that great, but I’m getting ahead of myself.

The warmup.  2k with bursts at sub-1:50 trying to get the feel for 1:50 and r28 on slides.  It felt a bit heavy.

bokeh_plot (75).png

Then the main event.  I managed to hold the target split for the first rep, but it was massively hard.  I got about 500m into the second rep and I knew I was cooked.  I broke form for a stroke and retargetted at about 1:54 for a little bit to get back in control, then through the last 500m, I sped up a little.  The last rep was another struggle, but I managed to hold on to a 1:52 split and managed a tiny sprint at the end.  It was hard fought and it was not as fast as I wanted, but it was a good, tough session.

bokeh_plot (76)

Not horrible, I ended up with a 1:51.9 pace.  And every single rep ended with my HR above 95% of HRR.

Tomorrow:  I owe myself an L3.  I’ll see how I feel, and maybe I’ll do a 15×3’/1′

 

Aruba!

I last posted on Feb 13.  That was the day I visited the SDRC and went out in a quad.

Thursday, February 14 – No Training

I flew home on the red eye, and arrived in the early morning.  I went home and slept for a few hours, and then dashed around to get ready for valentines day and my wife’s birthday, which was on Friday the 15th.

Friday, February 15 – 5 x 1500 / 4′ – L2

Despite the travel, I  wanted to maintain some momentum on the training plan, and Friday is L2 day, so I did the scheduled session.

What about pace?  I did the waterfall in 1:52.4 on a static erg.  I did the 4x2K on slides at 1:51.6.  The 1500s are usually a bit quicker than the 2000s, and I’m quicker on static, so I thought a 1:50 pace was doable.

It was.  I started with a 1500 warmup rep.  Then I just tried to stay on or below a 1:50 pace.

        Workout Summary - media/20190215-1255390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11995|57:29.0|02:23.8|163.9|20.3|144.6|177.0|10.3
W-|07500|27:22.0|01:49.5|268.2|26.2|162.6|177.0|10.5
R-|04496|26:05.0|02:54.1|058.1|14.3|129.9|177.0|10.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01500|05:30.5|01:50.2|265.4|26.0|155.9|168.0|10.5
02|01500|05:28.3|01:49.4|267.1|25.8|161.0|170.0|10.6
03|01500|05:27.9|01:49.3|268.3|26.4|163.4|173.0|10.4
04|01500|05:28.7|01:49.6|268.6|26.5|165.4|175.0|10.3
05|01500|05:26.7|01:48.9|271.5|26.2|167.7|177.0|10.5

On the PM, that’s a 1:49.2.  On rowsandall, a less happy 1:49.5.

Saturday – 3 x 20′ / 2′ L4 (on slides)

After years of complaining, I decided to do something about my home erging situation.  I decided to get a model D and set of slides instead of being stuck erging on the dynamic.

Saturday was my maiden voyage.  I set up the erg on slides in the basement on some interlocking foam pad squares.  I was a bit worried when I set them up because they were squishier than I expected.  My concern was that the erg would sink in a bit.  It was a valid concern.  When I was rowing, the erg was drifting to the back end of the slides and would bump every once in a while.  I checked the alignment and it looked ok, so I just kept going.

The workout itself was fine.  HR a little bit high.

        Workout Summary - media/20190217-0145360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14953|65:59.0|02:12.4|166.3|18.8|145.0|168.0|12.0
W-|14362|59:53.0|02:05.1|178.8|19.5|146.4|168.0|12.3
R-|00594|06:00.0|05:02.9|043.5|12.5|131.9|168.0|08.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02346|09:43.5|02:04.3|176.8|18.9|131.9|144.0|12.8
01|02424|10:09.7|02:05.7|177.0|19.2|142.6|147.0|12.4
02|02383|10:00.0|02:05.9|175.9|19.2|143.9|149.0|12.4
03|02397|10:00.0|02:05.2|179.2|19.7|152.5|157.0|12.1
04|02394|10:00.0|02:05.3|179.2|19.8|149.9|160.0|12.1
05|02418|10:00.0|02:04.1|184.7|20.1|156.9|168.0|12.0

Even with the banging, it was a lot more pleasant than rowing on the dynamic.

Sunday – No Training – Flying to Aruba

Monday – 5km Barefoot beach run

It was slow.  I was hot.  But it was glorious.  All data collected by my apple watch, and then exported to Strava using RunGap.

Screen Shot 2019-02-24 at 10.06.54 AM

Tuesday – 20 minute treadmill march / 30 minute run on the beach.

Treadmill, 15% grade, 3 mph.

Screen Shot 2019-02-24 at 10.28.02 AM.png

Then out to the beach for another run.  I wanted to go easy, so I walked through the soft sand around the ends of each of the piers.

Screen Shot 2019-02-24 at 10.52.59 AM

We were staying at the ritz, and as you run along the beach, the major milestones are the piers.

First is the fishing pier

Screen Shot 2019-02-24 at 11.03.48 AM.png

Then comes Pelican Pier

Then Peit’s Pier.

Then finally, the best pier…DePalm Pier.  Home of Bugaloe’s  the best place to drink a Balashi and watch the sun go down.

After DePalm pier, there is a longer stretch of beach until Palm beach terminates at the breakwater at the Divi Resort.

Then you turn around and run home.

Wednesday – The vacation tri. 20 min treadmill. 20 min stationary bike. 20 min swim.

Treadmill – 20 minutes, 15% grade, 3 mph

Stationary bike – 20 minutes, random resistance

Screen Shot 2019-02-24 at 11.17.50 AM.png

Then I walked out to the beach, set my apple watch to record a swim and went for it.

It turned out that the swimming area at the hotel is a bit too shallow.  My hands would brush the sand or grass on the bottom at times, which was disconcerting.  Since I don’t swim very much, I had issues with technique, style and pacing.  I was OK heading in one direction where I was breathing on the downwind side, the sun was on my non-breathing side and I was able to watch the rope line.  Going the other way was a lot harder.  The wind would blow spray in my face, and I had trouble navigating without seeing the rope line clearly.

None the less it was a blast!  And the apple watch worked great!  One cool feature is that the watch locks itself for swimming, and when you spin the digital crown to unlock, it actually expels water from the speaker.

I am so glad that I went swimming.

Here’s what the RunGap application shows you about a swimming workout.

The apple activity app takes this a step further and tells you what stroke you were using.  I mostly did freestyle and a little bit of breast stroke to keep my bearings.

2019-02-24 11.39.10

Thursday – Outdoor run and swim.

It was our last full day, and I didn’t want to spend any of it in the fitness center.  So, I decided to go for a run, and then a swim.

The run was nice.  I found a comfortable pace and cruised the beach.

Screen Shot 2019-02-24 at 11.37.26 AM.png

And the swim was awesome too.

Screen Shot 2019-02-24 at 11.41.54 AM.png

I did about the same distance, but mixed freestyle and side stroke.  And I found out the the apple watch doesn’t know the difference between sidestroke and breast stroke.

2019-02-24 11.34.37

Friday – No Training – Travel back home

Saturday – 3 x 20′ / 2′ L4

Easy session to get back into rowing.  I decided to test my foam compression theory of why the slides were banging.  I put a piece of 1/2″ plywood under the back end of the back slide.  Problem solved.  The slides stayed very nicely centered.

It makes sense.  With a rower on the erg, more of the weigh is on the back slide than the front.  If the slide is on a surface that is compressible, it will sink more than the front slide.  As soon as the back is lower than the front, then you get a little bit of gravity pulling the whole system to the back end of the slides.

Long term, the solution is a floor surface that doesn’t compress.

The workout was a bit harder than I would have hoped, but I guess for the first erg session in a week, not so bad.

        Workout Summary - media/20190223-1825390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15241|66:00.0|02:09.9|166.3|18.8|146.6|167.0|12.3
W-|14403|60:00.0|02:05.0|178.2|19.1|147.5|167.0|12.6
R-|00840|06:00.0|03:34.3|046.7|16.4|137.2|167.0|09.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02389|10:00.0|02:05.6|173.2|18.4|130.4|143.0|13.0
01|02392|10:00.0|02:05.4|177.6|19.1|146.4|151.0|12.5
02|02392|10:00.0|02:05.4|176.5|18.9|146.5|153.0|12.7
03|02398|10:00.0|02:05.1|178.7|19.3|155.4|161.0|12.4
04|02412|10:00.0|02:04.4|180.8|19.3|150.6|159.0|12.5
05|02420|10:00.0|02:04.0|182.6|19.5|156.0|167.0|12.4

So this L4 uses

  • r18/160w
  • r20/180w
  • r22/200w
  • r24/220w

The stroke sequences were 188/192/192/196/196/200.  From the SPM in the summary, you can see I understroked each section.  The power for each section should have been 168/172/172/176/176/180.  So, I was a bit over on power.  I’d like to get this to be more precise.

Today, I will do another L4.

 

Tired today – 3 x 20′ / 2′ L4

I slept well last night, but woke up feeling tired.  I dragged myself to work and got into the gym around 7.  I spent a little while foam rolling the kinks out of my thighs and then settled onto the erg.  I did the same power sequence as I did on Sunday, but dropped the stroke rate by 2 spm because I was on the static erg instead of slides.

The first 20 minutes were a breeze.  The second 20 minutes were noticeably hard and the last 20 minutes were tough.  HR ended up too high, but was under control through almost the whole workout.

        Workout Summary - media/20190212-1320380o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15214|66:04.0|02:10.3|168.3|17.1|142.0|167.0|13.4
W-|14393|60:00.0|02:05.1|180.1|17.5|142.7|167.0|13.7
R-|00826|06:04.0|03:40.4|051.2|13.8|134.3|167.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02374|10:00.0|02:06.4|175.5|16.9|123.2|135.0|14.1
01|02391|10:00.0|02:05.4|177.3|17.5|137.9|143.0|13.7
02|02386|10:00.0|02:05.7|177.6|17.1|138.4|149.0|13.9
03|02413|10:00.0|02:04.3|182.8|17.9|151.2|156.0|13.5
04|02404|10:00.0|02:04.8|182.3|17.4|148.3|157.0|13.8
05|02425|10:00.0|02:03.7|185.3|18.1|157.5|167.0|13.4

Now I am on my way out to San Diego.  I’m heading over to the SDRC boathouse tomorrow morning at 5 to see if I can get in a seat for a session on the water.

 

Long and fast

Not at the same time.

Sunday:  4 x 20′ / 2′ L4

Down on the Cape.  We went down to see how things were holding up over the winter.  The house looks to be a good shape, but the stairs that I built last spring have taken a serious beating.

The damage is much worse than last winter.  It appears that pack ice must have entrapped the bottom of the stairs and when it broke free, carried the stairs with it.  Next time I go down, I will see what I can salvage and once it warms up, I’ll rebuild.

The workout had a much better outcome.  Sometimes, it just happens.   You do a workout where you feel great.  That’s how I felt on Sunday.  I had pushed really hard on Saturday and for Sunday’s session, I just wanted to bank the meters.  So, I set up to do the same L4 as I have been doing.  But it just felt so easy.  And my HR never really went up.  I’ve been doing 3 x 20s lately, but 4×20 was no problem.

        Workout Summary - media/20190210-1840400o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20119|87:59.0|02:11.2|167.1|19.2|132.4|151.0|11.9
W-|19165|79:25.0|02:04.3|181.0|19.5|133.6|150.0|12.4
R-|00957|08:00.0|04:10.8|038.9|16.3|122.3|150.0|08.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04761|19:53.2|02:05.3|174.1|19.0|129.2|138.0|12.6
01|04766|19:46.4|02:04.5|179.1|19.2|133.6|144.0|12.5
02|04797|19:51.6|02:04.2|183.5|19.6|134.3|147.0|12.3
03|04842|19:53.9|02:03.3|187.1|20.1|137.0|150.0|12.1

Notice the summary is a bit ragged.  I have seen this before and almost always on the erg down on the Cape.  The reason it looks that way is it is missing lots of strokes.  This is a quick graph to show what I mean.  The captured data includes stroke number.  This is just a graph of the stroke number minus the prior stroke number in the file.  There are 9 times where more than 10 strokes are missing from the data.

foo

The question is why?  There are lots of possible suspects.  The data is communicated from the PM5 to my iphone by bluetooth.  At the same time, my iphone is streaming a podcast over wifi, and using a bluetooth connection to my earphones.  My wifi on the cape is really bad (Thanks directTV!).  It’s possible that the streaming is the cause.  Someday, I might try to sort it out.  Definitely if I am going to do an online challenge or ranked piece.

We headed home around 3 in the afternoon.

Monday – 8 x 500m / 3’30” – L1

I slept badly last night.  It’s a Sunday night tradition.  But I was up at 5:15 and in the office by 6:20.  The planned session was an 8×500, and I was hopeful that I could hold a target pace faster than the 1:42 from the pyramid session last week.

I started with a 2k warmup.  Pick drill, then 20 stroke bursts at target pace.

Then the main event.

        Workout Summary - media/20190211-1315390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08603|41:22.0|02:24.3|158.5|22.1|140.0|172.0|09.4
W-|04000|13:20.0|01:40.1|351.3|29.5|146.4|171.0|10.2
R-|04607|28:02.0|03:02.6|066.7|18.5|136.9|171.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:39.7|01:39.7|339.7|29.0|130.2|158.0|10.4
01|00500|01:40.5|01:40.5|356.1|29.7|146.5|163.0|10.0
02|00500|01:40.6|01:40.6|342.9|29.1|145.6|163.0|10.2
03|00500|01:40.7|01:40.7|345.5|29.1|148.5|165.0|10.2
04|00500|01:40.3|01:40.3|349.3|29.3|147.3|166.0|10.2
05|00500|01:39.2|01:39.2|354.8|29.5|149.2|168.0|10.3
06|00500|01:40.5|01:40.5|352.0|29.4|150.7|168.0|10.1
07|00500|01:39.3|01:39.3|370.5|31.0|153.3|171.0|09.7

Nailed a 1:40 pace.  Happy with that.

Tomorrow:  3 x 20′ / 2′ L4

Tuesday: 3 x 20′ / 2′ L4

Just a really nice workout.  On static, I was trying to hold:

  • 16spm – 160W
  • 18 spm – 180W
  • 20 spm – 200W
  • 22 spm – 220W

        Workout Summary - media/20190205-1325420o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15025|66:00.0|02:11.8|165.9|16.7|138.2|160.0|13.6
W-|14358|60:00.0|02:05.4|178.1|17.4|139.4|159.0|13.8
R-|00672|06:00.0|04:28.0|044.2|09.4|127.1|159.0|10.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02375|10:00.0|02:06.3|172.8|16.7|123.0|136.0|14.2
01|02385|10:00.0|02:05.8|176.2|17.3|136.5|141.0|13.8
02|02384|10:00.0|02:05.8|176.3|16.9|136.3|145.0|14.1
03|02407|10:00.0|02:04.6|181.1|17.7|148.0|154.0|13.6
04|02393|10:00.0|02:05.4|179.3|17.7|142.9|152.0|13.5
05|02414|10:00.0|02:04.3|183.0|18.2|149.4|159.0|13.3

Sure was more comfortable on a static erg.

One fun comparison.  I used the Trend Flex Plot to look at the power versus stroke rate for today’s L4 and Saturday’s, which was the same stroke sequence, but shifted up by 2 spm, and down by 10W. (Saturday on the left)

Tomorrow:  Hard Distance – 30′.  Last time I did this session, I managed a 1:53.8 pace.  Tomorrow’s target pace 1:53.0

New plan!  There is an online 10K race on rowsandall that opens up tomorrow.  I’ll do that for my hard distance piece instead.  Last time I did a 10K, my avg pace was 1:57.2, but I was holding 1:56 through a lot of it.  I think I will aim at that.  stroke rate 24.

 

 

Weekend L4s and Pyramid Monday

I am feeling very grateful.  Over the past week, my work schedule has been reasonable, my various injuries are getting much better, and I’ve been able to string together some good training sessions.

Saturday – February 2 : 3 x 20′ / 2′ L4 Dynamic

Started a bit too aggressively at 160W/18spm.  I should have stuck with 150W/18spm like last weekend.  I dropped back in the second 20 minute piece and it was a lot better.

        Workout Summary - media/20190203-1800500o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14970|66:00.0|02:12.3|162.0|19.5|140.5|165.0|11.6
W-|14218|60:00.0|02:06.6|172.6|19.5|141.7|165.0|12.2
R-|00755|06:00.0|03:58.4|055.9|19.7|128.0|165.0|09.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04753|20:00.0|02:06.2|173.6|18.9|133.6|147.0|12.6
01|04715|20:00.0|02:07.3|170.1|19.5|142.3|153.0|12.1
02|04750|20:00.0|02:06.3|173.9|19.9|149.2|165.0|11.9

Sunday – February 3: 3 x 18′ / 2′ L4

Sunday was my scheduled rest day, but I’ve been missing so much training that I wanted to get a lightish session in.  I was also worried about sleeping Sunday night if I didn’t exercise.

I did 6 minute sequences today, and at a bit higher intensity.  I ran out of gas in the last 9 minutes.  I was fine with easing up in this session.  I had my eyes on the Monday session.

        Workout Summary - media/20190203-2330370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13770|60:00.0|02:10.7|160.3|19.3|145.0|162.0|11.9
W-|12723|54:00.0|02:07.3|169.9|19.3|145.9|162.0|12.2
R-|01052|06:00.0|02:51.1|073.6|18.8|137.3|162.0|10.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01434|06:00.0|02:05.5|175.8|19.7|121.5|140.0|12.1
01|01428|06:00.0|02:06.0|175.6|19.9|139.0|147.0|12.0
02|01430|06:00.0|02:05.9|175.6|19.8|145.3|152.0|12.0
03|01427|06:00.0|02:06.2|175.3|19.8|142.8|153.0|12.0
04|01430|06:00.0|02:05.9|175.9|19.9|151.5|159.0|12.0
05|01429|06:00.0|02:05.9|175.9|19.8|156.4|162.0|12.0
06|01387|06:00.0|02:09.8|160.2|18.4|148.1|155.0|12.5
07|01386|06:00.0|02:09.8|160.2|18.6|154.2|158.0|12.4
08|01372|06:00.0|02:11.2|155.0|17.7|154.2|155.0|12.9

Monday – February 4 : 250/500/750/1000/750/500/250 – Pyramid

I really like this session.  The 1k and the second 750 are really tough, but the last 500 and 250 are a blast.  I set a pace target of 1:45, and I ended up beating it.

Started with a 2k warmup and finished with a 2k cool down.

My HR monitor didn’t work right in  the last 500.  I’ve seen this in other workouts, when my HR rises very quickly, the HR monitor gets confused.

        Workout Summary - media/20190204-1316240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06855|36:09.0|02:38.2|145.4|19.5|138.1|172.0|09.7
W-|04000|13:37.0|01:42.2|329.0|28.3|153.5|172.0|10.4
R-|02857|22:31.0|03:56.6|034.3|14.3|128.8|172.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00250|00:50.5|01:41.1|317.0|28.1|135.5|146.0|10.6
01|00500|01:44.4|01:44.4|317.2|27.4|153.3|162.0|10.5
02|00750|02:34.5|01:43.0|318.1|27.7|158.0|167.0|10.5
03|01000|03:26.9|01:43.5|317.6|27.7|161.4|172.0|10.5
04|00750|02:34.4|01:42.9|322.2|28.1|158.5|171.0|10.4
05|00500|01:38.9|01:38.9|361.8|29.8|135.8|145.0|10.2
06|00250|00:47.9|01:35.8|405.5|32.1|145.4|158.0|09.8

1:42 will be a very challenging target for the next time I do this workout.

I did a quick flex plot of power and pace versus stroke rate.

bokeh_plot (69)

I was surprised to see my stroke power increasing as steeply as it is.  The slope is roughly 18W per SPM.  In endurance workouts, I am a lot closer to 10W per SPM.

Digging deeper, I could see that the stroke force was getting a bit higher as the rate went up, and I was able to maintain consistent drive length.

As the result of the steep slope in the power vs SPM curve, my work per stroke was increasing as I went faster.

bokeh_plot (72)

I am not sure how I feel about this.  I like the fact that my stroke length stayed consistent, but I think I need to lighten up a bit at higher rates to be able to maintain them for longer pieces.

Tomorrow:  3 x 20′ / 2′ L4

 

Monday: Exactly one hour

Well, vacation is over.  This morning at 5:15, my alarm went off.  The alarm was loud enough to wake up my wife, but not me, so she nudged me awake.  I was so tired that I felt nauseous, so I just shut it off and rolled over to go back to sleep.

But my brain had other ideas.  There were so many different voices in my head.  “Get up, do the session”  “You need more sleep” “When’s my first meeting”  “Do I have any free time blocks to go catch a quick workout on the erg?”  “Should I even be rowing with my sore back?”  After 9 minutes of this jabbering, I gave up, got up, and stumbled through my morning routine.  The bathroom phase of the routine took a bit longer than normal.  There is nothing worse than trying to row when you need to poop (sorry, but it’s true)

By the time I got on the road, I knew that my workout would be time limited.  Luckily, traffic wasn’t too bad and i was on the water by 7:03am.  I knew I needed to be on the road by 8:15 to my 9:00am meeting on time (allowing a generous 12 minutes to shower and change).  So, that provided a window exactly one hour long for my row.

The plan:

  • 60 minute recovery / endurance session
  • stroke rate target: 18 spm
  • target effective length: 80deg
  • target WPS: >450
  • HR limit: 150

My plan was to row until the elapsed time was 29:30, then turn around and retrace my path.  This ended up being about 1/3 of the way back to the start from the dam in Waltham, right before the s-turn.

Screen Shot 2017-08-21 at 4.11.40 PM.png

My heart rate was stubbornly low today.  I’m coming to think that this is related to very hard efforts the day before.  After about 15 minutes, I got up into the UT2 range, and I was able to hold my heart rate right at the top of the ut2 range with very small changes in stroke pressure.  It was only in the last quarter when I felt a bit of time pressure did I push hard enough to get into the meat of the ut1 range.

Of course, I wish the splits were faster, but this was a good workout.  It was nice to be on glassy flat water, and I felt like I could take long, smooth strokes.  I am not enjoying the back issues though.  Most strokes felt fine, but some strokes, especially when I was  turning, or not well balanced at the catch provided not very subtle form feedback through my frayed nerve endings.  I’m worried that this could get worse before it gets better.

8-21a

        Workout Summary - media/20170821-193402-Greg Smith 20170821 0703amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11157|59:12.0|02:39.2|142.1|17.8|139.0|152.0|10.6
W-|10839|56:02.0|02:35.1|145.8|17.7|138.8|152.0|10.9
R-|00322|03:10.0|04:55.8|080.6|20.9|137.3|152.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01095|06:00.0|02:44.3|128.9|16.9|112.7|124.0|10.8 - slow turny bit
01|02932|14:47.2|02:31.3|149.7|17.7|136.1|144.0|11.2 - down to dam
02|01393|07:12.0|02:35.0|151.1|17.7|141.8|146.0|10.9 - back to 29:30
03|01395|06:52.8|02:28.0|157.6|17.5|141.2|146.0|11.6 - back to dam
04|03078|16:04.8|02:36.7|146.6|17.8|145.4|151.0|10.7 - back to start
05|00946|05:05.5|02:41.5|128.5|18.6|149.0|152.0|10.0 - slow turny bit

So, how much difference does nice flat water make?  Here is a comparison of the stroke profile for work strokes yesterday and today.

So, with slick flat water I get higher peak and average force, an extra degree on the catch, a degree on slip, 3 degrees on the finish.  Together it ends up increasing my effective length by about 7 or 8 degrees.  That’s about 10% more length!  The peak force angle also moved about 4 degrees to the bow.  I guess more work in choppy water would be a good idea!

Here are some more stroke metrics.  Nothing really weird in the data.  The averages here do not exactly match the stroke profile because I pruned all strokes with WPS below 350J to get the turning strokes out.

Tomorrow:  The plan calls for an L1 session.  The Pyramid!  OTW in my fluid.  Stroke rate target is 30 SPM.

 

 

Wednesday: 40′ L4

Tuesday:  Rest Day.  I was in some pain.  I have a pinched nerve in my lower left back / hip.  I’ve had this injury before.  I can row with it, but it is very painful to get up to a standing position, and doing something like bending over slowly to touch my toes is really painful.

Wednesday:  My hip was still quite sore.  Late in the day, I decided that a short L4 session might help loosen it up.

  • 40′ L4 format
  • 168 / 172 / 176 / 180
  • rate / power
    • 16 / 155
    • 18 / 175
    • 20 / 195
    • 22 / 215

8-16a

       Workout Summary - media/20170817-0055250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09513|40:00.0|02:06.1|176.0|17.7|129.7|147.0|13.5
W-|09523|40:00.0|02:06.0|174.9|17.6|129.3|147.0|13.6
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|147.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00469|02:00.0|02:07.9|162.4|15.6|096.3|118.0|15.0
01|00478|02:00.0|02:05.5|177.0|17.8|121.1|123.0|13.4
02|00463|02:00.0|02:09.6|161.5|16.2|122.5|124.0|14.3
03|00479|02:00.0|02:05.2|177.9|18.1|125.1|128.0|13.3
04|00465|02:00.0|02:09.1|160.6|16.3|125.8|129.0|14.3
05|00477|02:00.0|02:05.8|178.3|17.9|127.9|131.0|13.4
06|00462|02:00.0|02:09.8|159.9|16.3|128.4|131.0|14.2
07|00479|02:00.0|02:05.4|177.6|18.1|128.8|131.0|13.3
08|00463|02:00.0|02:09.7|160.4|16.2|128.9|131.0|14.2
09|00484|02:00.0|02:03.9|179.3|18.0|129.9|134.0|13.4
10|00459|02:00.0|02:10.6|161.6|16.2|130.5|134.0|14.1
11|00480|02:00.0|02:05.1|178.4|18.2|130.7|134.0|13.2
12|00498|02:00.0|02:00.4|200.4|19.9|137.8|140.0|12.5
13|00479|02:00.0|02:05.2|178.9|17.9|137.9|140.0|13.4
14|00466|02:00.0|02:08.8|163.0|16.2|133.5|135.0|14.4
15|00692|03:00.0|02:10.1|159.9|16.0|130.5|132.0|14.4
16|00724|03:00.0|02:04.4|181.4|18.1|133.6|140.0|13.4
17|00745|03:00.0|02:00.7|198.6|20.1|141.5|144.0|12.4
18|00261|01:00.0|01:54.9|220.8|21.7|145.4|147.0|12.0

 

My plan worked.  I felt a lot looser after the session.  Nice low HR too.