Christmas Vacation – Daily Rowing

I like this routine.  Sleeping, relaxing, cooking, rowing.

Thursday – 12/27 – 10 x 2′ / 2′ Dynamic

A little bit of a variation on the 8×500.  On the dynamic, so aiming for about 4 or 5 sec per 500 slower than on a static erg.  First rep was a warmup.  Then I targeted 1:50 for the rest, and a faster last.  I hate this infernal machine.

 

The rowsandall summary was a bit stingy with the splits.  I seem to lose a few meters on each interval.

        Workout Summary - media/20181227-1850340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11203|48:07.0|02:08.9|179.2|24.7|150.0|177.0|09.4
W-|05447|20:00.0|01:50.1|265.8|27.4|153.9|177.0|10.0
R-|05765|26:07.0|02:16.0|116.5|22.8|146.7|177.0|14.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00544|02:00.0|01:50.3|262.6|26.0|142.6|152.0|10.5
02|00542|02:00.0|01:50.6|261.3|26.1|148.8|161.0|10.4
03|00544|02:00.0|01:50.3|262.2|27.4|151.2|162.0|09.9
04|00544|02:00.0|01:50.3|261.3|26.8|153.4|167.0|10.2
05|00545|02:00.0|01:50.0|263.4|27.4|155.0|167.0|10.0
06|00545|02:00.0|01:50.1|264.0|27.8|155.6|170.0|09.8
07|00531|02:00.0|01:53.1|261.2|26.9|155.7|170.0|09.9
08|00544|02:00.0|01:50.3|262.4|27.4|157.3|171.0|09.9
09|00540|02:00.0|01:51.1|259.6|27.1|157.7|171.0|10.0
10|00568|02:00.0|01:45.6|299.7|31.2|161.6|177.0|09.1

Good workout.

Friday – 12/28 – Terrible Half marathon (dynamic)

Started fine, but I fell apart after about an hour.  My ass hurt a lot.  I slowed down as necessary to stay under a 155 cap.  I had to switch laundry around the 30 minute mark.  That’s the stoppage in the plot.

        Workout Summary - media/20181229-0025330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21092|91:45.0|02:10.5|163.8|20.2|146.0|161.0|11.4
W-|21054|90:25.0|02:08.8|163.7|20.2|146.5|161.0|11.5
R-|00043|01:20.0|15:24.1|166.6|20.5|113.3|161.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02372|10:00.0|02:06.5|172.3|19.8|123.7|135.0|12.0
01|02359|10:00.0|02:07.2|170.1|20.0|136.5|141.0|11.8
02|02357|10:00.0|02:07.3|169.7|20.3|142.8|146.0|11.6
03|02360|10:00.0|02:07.1|170.2|20.2|142.2|148.0|11.7
04|02346|10:00.0|02:07.9|167.3|20.3|150.4|154.0|11.5
05|02328|10:00.0|02:08.9|163.6|20.4|153.8|156.0|11.4
06|02297|10:00.0|02:10.6|157.2|20.6|155.1|156.0|11.2
07|02262|10:00.0|02:12.6|150.1|20.0|155.7|157.0|11.3
08|02277|10:00.0|02:11.8|153.1|20.5|157.6|161.0|11.1
09|00097|00:25.2|02:10.2|161.8|20.2|158.0|159.0|11.4

I’m gonna have to explore other seat pad options.  My left sitz bone is bothering me a lot!

Saturday – 12/29 – 5 x 1500 / 4′ Dynamic

I went through most of the day intent on taking a rest day, but around 10pm, I got bored and decided to workout.  I think it was a good idea because I’ll probably want to take a rest day on New Years Day.

I haven’t done much long interval work, and I don’t like doing it on the dynamic, but the 1500s are by far the least onerous session.  I gave myself a softish target and got to work.

I didn’t bother with a warmup, I just dove into the first interval.  I think the target was about right.  I was very uncomfortable in the last 500 of each rep but I never had the urge to give up rowing and take up knitting.

The rowsandall splits are again a bit stingy.  One day, I’ll have to invent a good interpolation routine to make them correlate better with the PM.

        Workout Summary - media/20181230-0400340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10987|48:31.0|02:12.5|175.9|23.6|153.2|180.0|09.6
W-|07500|28:28.0|01:53.9|237.1|26.2|160.2|179.0|10.1
R-|03490|20:03.0|02:52.4|089.1|19.9|143.3|179.0|07.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01500|05:40.8|01:53.6|236.2|25.2|144.3|160.0|10.5
01|01500|05:43.7|01:54.6|234.7|25.2|157.6|168.0|10.4
02|01500|05:42.7|01:54.2|235.1|25.7|164.3|174.0|10.2
03|01500|05:41.2|01:53.7|238.8|27.2|167.2|177.0|09.7
04|01500|05:39.8|01:53.3|240.7|27.6|167.8|179.0|09.6

I was interested in seeing how I needed to increase my rate, and decrease the DPS as I got tired.  I plotted out the WPS and the Average Drive Force to see what they looked like.  There is about a 10% decline in WPS over the workout.  The question in my mind is whether I should be aiming at that lower WPS the whole workout or is a higher WPS more efficient?

bokeh_plot (65).png

Tomorrow:  3 x 20′ on slides (I hope).  We are off to the cape for our New Year’s Eve party,

 

5 x 1500 / 5′ (ish)

Well, I guess it makes sense to look at my training plan.  I was so sure that I was supposed to do a 5 x 1500 today, that I didn’t bother to look.  Afterwards, I saw that, in fact, I was supposed to do a 4 x 2k.  Oh well, it was a hell of a workout.

It was a nice morning.  Grey skies, a bit misty, but around 60F.  There was a light and variable headwind heading up river.  I passed a few boats as I headed out and they were heading in.  I had the river to myself.  With the high level of the river and the high flow, There is a fair amount of debris.  I scared myself to death when I hit a stick poking up from the water with my oar.  It was only about an inch in diameter, but it must have been attached to a really big submerged log because it nearly took the oar out of my hand.  This happened on the first rep, so I was working hard to spot the stick on the four next reps as it slowly floated downstream on the current.

I am still having issues sleeping and I didn’t feel so great when I got to the river.  It was tiring sweeping he goose crap off the dock.  But once I was in the boat and doing my pick drill, I started feeling a bit better.

I stopped and relaxed and had a drink when I got to the fun part of the river and then I started my first rep.  As usual, I was careful with rate at first. Today, I tried to keep the power on the speedcoach display in the 180 to 190W range.

The first rep was blazing fast.  2:06.4 and 176W.  Thanks to the tail wind and the current, I was flying.  The second rep was a rude shock.  Almost 11W higher average power for an average pace of 2:17.8.  I was a bit more conservative in the third rep, but it was stil pretty damn hard by the last 500m.  The fourth was higher watts than #3, but lower than #2 and it really stung at the end.  Then it was a cruise down the river for the fifth, 16W lower than the second interval.  A bit more fade than I would have liked.  But, I’m happy with my execution on the workout.

          Workout Summary - media/20181009-1340300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13644|83:39.0|03:03.9|115.7|22.8|139.8|178.0|07.2
W-|07540|33:19.0|02:12.6|176.4|26.3|161.1|178.0|08.6
R-|06111|50:20.0|04:07.2|075.6|20.5|125.7|178.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00111|00:32.0|02:23.6|117.6|18.7|116.9|122.0|11.2
02|01496|06:18.2|02:06.4|175.9|26.1|155.3|167.0|09.1
03|01471|06:45.3|02:17.8|186.5|26.7|163.3|175.0|08.1
04|01514|06:28.4|02:08.3|173.5|26.0|161.0|175.0|09.0
05|01462|06:52.7|02:21.2|179.7|26.8|166.5|178.0|07.9
06|01486|06:22.5|02:08.7|170.5|26.3|162.7|176.0|08.9

Tonight, I fly to Geneva.  I have meetings on Wednesday afternoon and evening, and fly home on Thursday.  If I can find a gym to do a quick taper workout on Thursday morning, that would be a bonus.  Then I will do a quick technique row on Friday.  I race Saturday.

 

 

Another week on the Head Race training plan

Last post was Sept 25th.  Since then I’ve been consistently training, but struggled with insomnia for much of the week.

I was very sleep deprived when I got home on Saturday morning (9/22).  I slept a few hours that morning.  Then a solid block of 10 hours on Saturday night.  But on Monday night, I fell asleep around 10:30, and woke up at 1:00am.  I was unable to fall back asleep.  Tuesday, a little better.  I slept from 10:30 to 2:00am.  Wednesday, I got maybe 5 hours.  Thursday, I headed down to the cape in the evening, arriving there around 11.  I had some things to do around the house, so I didn’t get to sleep until 12:30.  My daughter and one of my son’s arrived at 3:00am.  I took some work to get back to sleep and I got maybe 3 hours of sleep before I needed to get up for my first meeting.  Finally, Friday night and Saturday night I seemed to get back to more normal sleep patterns.  It sure effects mood and stamina when you don’t get enough sleep.

Despite the sleep issues, I was on the water Tues/Wed/Thur.  I took a rest day on Friday.  And then trained Sat/Sun/Mon.

Wednesday, Sept 26: 60′ Steady State

The plan was to row at about r20 and keep my HR below 150.

         Workout Summary - media/20180926-1900310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12157|65:34.0|02:41.8|116.0|19.0|144.9|158.0|09.7
W-|11571|58:23.0|02:31.4|123.0|19.0|146.5|158.0|10.5
R-|00590|07:11.0|06:05.5|058.6|19.5|132.3|158.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00008|00:01.5|01:32.6|131.6|18.5|091.0|91.0|17.5 --?
02|00009|00:01.5|01:19.8|149.0|19.0|091.0|91.0|19.8 --? 
03|01100|05:21.3|02:26.0|128.6|19.4|135.4|147.0|10.6 - blocked by boats
04|02754|13:05.3|02:22.6|127.1|19.3|147.7|153.0|10.9
05|02729|14:19.6|02:37.5|121.0|18.1|145.4|154.0|10.5
06|01942|09:26.1|02:25.8|120.8|18.4|146.9|155.0|11.2 - cut short for time
07|02615|13:54.7|02:39.6|123.0|19.5|150.5|158.0|09.7
08|00413|02:13.4|02:41.4|109.0|20.7|148.0|156.0|09.0

Thursday, Sept 27: 4 x (5 x 2′ / 1′)/2′ Short Intervals

Plan for Thursday was to use these short intervals to practice working at rates higher than head race rate.  Try to keep my stroke light and work on the release.

Ran out of river in the last interval of the first set.  I really torched the whole first set.  A fair current behind me and a bit of a tail wind.  It looks like I dialed back the power a bit on the upriver trip.  Otherwise, pretty uneventful.

         Workout Summary - media/20180927-1230310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13891|80:10.0|02:53.1|116.6|24.1|147.6|174.0|07.2
W-|08479|37:42.0|02:13.4|171.7|27.3|157.2|174.0|08.2
R-|05430|42:29.0|03:54.8|067.6|21.3|139.0|174.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00460|01:58.5|02:08.7|167.9|26.3|140.2|154.0|08.9
02|00475|02:01.9|02:08.2|183.0|27.5|149.5|159.0|08.5
03|00490|02:04.9|02:07.5|163.7|27.4|155.4|166.0|08.6
04|00476|02:01.3|02:07.3|176.4|27.3|154.7|163.0|08.6
05|00267|01:07.4|02:06.4|194.7|28.4|153.9|161.0|08.4
06|00440|01:58.3|02:14.4|165.7|27.8|150.0|163.0|08.0
07|00428|01:56.1|02:15.5|168.9|27.8|158.4|170.0|08.0
08|00433|01:59.8|02:18.5|189.0|27.0|160.8|169.0|08.0
09|00425|01:55.5|02:15.9|170.5|27.5|163.1|172.0|08.0
10|00439|01:56.7|02:13.0|175.4|27.8|164.3|174.0|08.1
11|00437|01:59.9|02:17.2|168.7|26.5|152.1|168.0|08.3
12|00457|01:59.2|02:10.4|175.7|27.2|160.5|169.0|08.5
13|00427|01:54.9|02:14.5|148.9|27.1|160.7|170.0|08.2
14|00428|01:55.5|02:14.9|179.0|27.0|164.0|172.0|08.2
15|00454|01:55.9|02:07.8|186.5|28.4|162.8|172.0|08.3
16|00430|01:58.0|02:17.1|160.9|27.5|149.9|167.0|08.0
17|00423|01:56.4|02:17.7|161.0|27.2|159.8|169.0|08.0
18|00266|01:13.9|02:19.2|170.1|26.8|158.2|165.0|08.0
19|00420|01:55.8|02:17.8|158.3|27.4|162.5|172.0|08.0
20|00405|01:52.4|02:18.7|178.6|26.7|164.6|173.0|08.1

I was pretty happy with the result.

Friday, 28 Sept:  No Training

Saturday, 29 Sept: 10km threshold on slides

On Saturday, I wanted to hand with the family.  We got ourselves organized and went on a day trip down to Chatham.  While we were there, we had a big lunch.  I was still feeling kind of full when we got back to the house, but I figured that I better go do my thing on the erg in the basement.

The plan was for 40′ of threshold, so another 10K.  It would be useful to compare to the one on slides to the one on the dynamic last weekend.

I started with a 2K warmup.  It felt hard and I felt bloated.

Then I got going.  Target pace was 1:59.

That was brutal.  But frankly more pleasant than the dynamic.

Splits are pretty darned consistent.  I got a bit scared of blowing up around 7k.

         Workout Summary - media/20180929-2250290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:31.0|01:58.6|209.6|25.5|165.9|183.0|09.9
W-|10000|39:31.0|01:58.6|209.6|25.5|165.9|183.0|09.9
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|03:53.5|01:56.7|214.5|25.3|137.1|154.0|10.2
01|01000|03:56.1|01:58.0|213.1|25.2|157.0|159.0|10.1
02|01000|03:56.8|01:58.4|211.0|25.4|160.9|162.0|10.0
03|01000|03:57.5|01:58.8|209.1|25.1|163.6|165.0|10.1
04|01000|03:57.6|01:58.8|209.0|25.3|166.1|167.0|10.0
05|01000|03:57.3|01:58.7|209.2|25.1|169.2|171.0|10.1
06|01000|03:57.6|01:58.8|208.6|26.0|172.2|174.0|09.7
07|01000|03:59.5|01:59.7|204.0|25.2|175.1|177.0|09.9
08|01000|04:00.7|02:00.4|200.7|25.1|177.0|178.0|10.0
09|01000|03:55.1|01:57.5|217.6|27.4|179.8|183.0|09.3

So, a very similar row to the dynamic.  Weird how I prefer the feeling of slides so much more, but the performance is not that different.  Here are a few different parameters compared between the two rows.

  • HR: A bit higher on slides.  Basically I was willing to take a bit more pain.
  • Power:  5W more on slides
  • Stroke rate: nearly identical
  • Drive length:  3 cm longer on slides.  Feels about right.
  • Peak force:  Higher on slides.  I was a bit surprised by this.  Since the dynamic feels so much heavier, I expected higher peak force.
  • Avg force:  As expected, about proportional to the watts difference

Sunday, September 30: 90′ bike ride.

My daughter and I went for a bike ride.  The intent was to explore some of the sand roads, but as it turned out, the sand was too loose to make any progress on, so we headed to the roads and went north.  It was just a nice easy ride.

Screen Shot 2018-10-01 at 3.14.28 PM.png

Screen Shot 2018-10-01 at 3.16.14 PM

Monday, 1 October: 5 x 1500 / 5′

Plan was to work on stroke rate around 26, and beat my last 5×1500 pace and power (2:16, 154W).

The downstream intervals were a blast.  The river was flowing reasonably fast, and there was the lightest of tail winds.  Anyway, after I went through the s-turn, and I had about 300 or 400 meters to go, I was rating up and pushing the pace.  On the third and fifth interval, I was seeing the splits drop below 2:00 for the last 5 or so strokes.  It turns out that I was working a little harder on the upstream segments, as measured by power.  I struggle to use power in the boat because of the big turn in the middle.

          Workout Summary - media/20181001-1310300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13634|80:28.0|02:57.1|113.7|22.9|139.8|178.0|07.4
W-|07578|33:51.0|02:14.1|165.0|26.3|158.8|177.0|08.5
R-|06061|46:37.0|03:50.8|076.5|20.4|126.0|177.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00158|00:44.0|02:18.9|117.9|19.2|124.5|129.0|11.3- wu
02|01490|06:31.6|02:11.4|154.4|25.2|153.8|166.0|09.1
03|01438|06:40.9|02:19.4|170.5|26.4|160.0|172.0|08.1
04|01486|06:24.1|02:09.3|167.6|27.0|159.1|175.0|08.6
05|01440|06:45.0|02:20.6|170.1|26.9|163.0|173.0|07.9
06|01565|06:46.1|02:09.7|167.7|26.7|161.7|177.0|08.7

Tomorrow:  80′ of steady state.  Drills on the 5s.

4 x 2K / 5′ OTW

I have been having trouble sleeping the past two nights.  On Monday night, I slept from 10:30 to 1:00AM, and not at all there after.  Last night, 10:30 to 2:00.  So 6 hours of sleep over two nights.  I sure hope I sleep through tonight.

As you might guess, I had no trouble getting up with my alarm this morning.  I was watching the clock, waiting for it to click over to 5:15.  Then I headed to river.  It was cool and cloudy, mid-40s with a light wind that was a cross tail wind going downstream.  It’s getting darker in the mornings now.  It was quite dark when I arrived at the dock, but by the time I finished scrubbing the goose shit off the dock, it was reasonably light.  I definitely need to replace the batteries in my safety light.

I also replaced the battery in my oarlock and it sprung back to life.

The plan for today:

  • 4 x 2k
  • roughly 5 minute rests, but longer is OK
  • stroke rate: 25-26
  • target pace: 2:16
  • target power: 165W (same as last time)

I started with a nice formal warmup.  Pick drill, then some legs only, then about a minute of full pressure at around 20 spm.  Then paddle through the cut, have a quick drink of water, get myself lined up, get myself psyched up, wait for an even minute and go.

          Workout Summary - media/20180925-1255310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12338|74:51.0|03:02.0|106.9|23.8|141.8|177.0|06.9
W-|08116|37:06.0|02:17.2|158.2|25.4|162.5|177.0|08.6
R-|04228|37:45.0|04:27.9|056.6|22.2|121.6|177.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00213|00:59.4|02:19.2|129.9|20.2|125.9|135.0|10.6 - wu
02|01983|08:40.4|02:11.2|159.1|25.2|159.3|172.0|09.1
03|01993|09:20.7|02:20.7|164.3|26.0|166.4|175.0|08.2
04|01966|08:46.9|02:14.0|153.7|25.8|162.7|175.0|08.7
05|01961|09:18.9|02:22.5|158.5|25.4|165.1|177.0|08.3

The first interval was magical.  I needed to maneuver around a couple of fours that were infringing in my lane about 500m into it, but otherwise it was like gliding on rails.  We’ve had a lot of rain later (Thanks Florence) and the river is unusually high for this time of year.  I think it was giving me about 5 splits downstream.  Seeing the fast splits got me a bit excited, so I pushed the last 500m pretty hard.

What the stream flow giveth in piece #1, it took away in piece #2.  5 more watts, almost 10 seconds slower per 500.  And it took 40 seconds longer!  I was a little fatigued after that one.

I didn’t push the third piece as hard through the first 1000m.  I was feeling a little rough around the edges.  After I negotiated the s-curve.  I pushed harder and finished it strong.

Now the last interval.  Up river and into the light headwind.  I was really tired, so I started off limiting my stroke rate to 25.  I tried to work on holding form and I tried to ignore the pace.  The last 1000m were pretty horrible.  I felt like I was on the edge of blowing up, but my HR was basically pegged at 175 until the very end.  Either it was lack of sleep, or an inability to really dive into the hurt locker, but it felt like the last 1000m was in the “red”.

After I finished, I rowed with feet out back to the dock (quite slowly).  Good workout, a little depressed it wasn’t faster, but well executed.

Tomorrow:  75′ steady state, r20.

 

A solid week of training (It’s a Miracle!)

My last post updated things to Tuesday, 4 September.  Since then, things have been going great!  I knew I had some travel coming up this week, so I skipped rest days and just alternated hard and easy sessions.  Here’s an overview.

Screen Shot 2018-09-10 at 2.43.14 PM

You can see that I slid some sessions around.  I was scheduled for my 5 x 1500 on Monday 9/3, but I couldn’t get on the water.  Instead I did an easy steady state session on the dynamic, and moved the hard sessions out by a day.  I am also taking liberties with the easy sessions.  My coach suggested that I use these sessions to continue to work on drills and also to include some speed work because it has value in head races for overtaking and at the finish.  It also pushes me to work technique at high rates, which is a good thing.

I’ll have a bit more to say about training progress overall, but first, the sessions.

Wednesday, 5 Sept: 75′ of drills on the 5s.

Another great morning to row.  This session is all about technique.  It’s 4 minutes of steady state and then a minute of drills.  The drills were

  • half slide
  • delayed feather
  • pause at body over
  • open hands on recovery

As you can see it was a low intensity session.

Thursday: 6 Sept: 12 x 3’/1′

With the nice easy workout on Tuesday, I should have been well rested and ready for action on Wednesday.  These short interval / short rest sessions are supposed to give me a chance to get lots of minutes in at close to head race intensity, but include enough rest so that fatigue does not become a big factor until deep into the workout.

That’s not how it worked out in this session.  I decided that I would take a little extra time at the ends of the river, so it was really broken up into sets of 3 reps.  I managed through the first three, but when I turned and confronted the head wind, I overcooked the fourth rep.  I started the fifth, as I was approaching the s-turn, and I felt kind funny, a little woozy maybe.  Anyway, I pulled the plug and paddled through the turn.  I lined up and did the 6th interval per plan, but it was a nasty experience.  Notice that my HR is not extremely high, but my RPE was through the roof.  I was gasping for breath and shaking.

I took a good long rest and a drink, then I turned around to do another set, now with a tail wind.  I was a bit more conservative on pace for these and made it through the set of three.  Another turn and another longer than proper rest and I steeled myself for the up wind set.  I pounded out 2 reps, which took me up to the turn.  I decided to paddle through the turn and take a longer rest.  Then I did the 12th rep and finished strong.

The plan called for another set of three, but I was completely toasted.  In really hard workouts, my right glute will start to hurt at the end of a session and it was really bad this time.  I took my feet out of the shoes and gingerly paddled home.  I stopped and stretched every couple minutes because I just couldn’t get comfortable in the seat.

Stunningly, no red in the plot.

          Workout Summary - media/20180906-1215320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12579|79:38.0|03:09.9|092.8|21.6|144.0|178.0|07.3
W-|07379|33:52.0|02:17.7|150.5|24.7|159.6|178.0|08.8
R-|05211|45:47.0|04:23.6|050.1|19.4|132.4|178.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00694|03:03.9|02:12.5|151.4|24.2|145.9|160.0|09.4 - dwn
02|00676|03:02.1|02:14.6|148.9|25.4|155.6|166.0|08.8 - dwn
03|00691|03:03.2|02:12.5|159.0|23.9|161.5|172.0|09.5 - dwn
04|00637|02:57.3|02:19.3|156.0|25.7|159.5|171.0|08.4 - up
05|00252|01:10.6|02:20.4|157.8|24.6|157.9|163.0|08.7 - up (fail)
06|00630|02:57.0|02:20.5|146.3|23.6|160.1|173.0|09.0 - up
07|00681|03:03.4|02:14.7|150.1|25.2|154.6|168.0|08.8 - dwn
08|00663|03:02.2|02:17.4|134.6|24.7|164.9|174.0|08.9 - dwn
09|00641|02:54.3|02:15.9|149.3|24.4|168.1|177.0|09.1 - dwn
10|00597|02:52.4|02:24.4|146.8|25.1|158.7|171.0|08.3 - up
11|00586|02:47.6|02:23.0|155.2|25.1|167.1|178.0|08.4 - up
12|00631|02:58.1|02:21.1|155.8|24.9|160.7|175.0|08.5 - up

Friday, 7 Sept: 70′ steady state with bumps

In this session, I wanted to keep the overall intensity low to moderate, but I wanted to do 20 stroke bursts at as high of a stroke as I could while maintaining reasonably clean stroke work.

As I went along, I found it easier to get the rate up into the mid thirties.  In one rep, I was really feeling it.  I was finishing so clean that I was keeping my blades off the water on the very brief recoveries.  I could feel the boat settle in the drive and pop in the recovery.  I loved it!  It’s fun to go fast.

         Workout Summary - media/20180907-1225290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13765|75:57.0|02:45.5|109.3|20.2|141.9|170.0|09.0
W-|01801|07:23.0|02:03.2|212.8|32.5|153.8|166.0|07.5
R-|11973|68:34.0|02:51.8|098.2|18.9|140.6|166.0|08.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00149|00:37.4|02:05.8|206.9|28.8|146.9|155.0|08.3
02|00156|00:41.3|02:12.2|203.3|28.9|150.7|158.0|07.8
03|00156|00:38.4|02:03.4|228.1|31.2|156.9|164.0|07.8
04|00167|00:40.7|02:02.1|205.3|30.8|150.8|157.0|08.0
05|00151|00:37.4|02:04.2|215.5|32.3|156.9|162.0|07.5
06|00137|00:33.5|02:02.5|242.6|34.3|154.6|162.0|07.1
07|00151|00:38.3|02:06.7|206.0|31.4|152.7|158.0|07.5
08|00136|00:33.4|02:03.0|185.8|34.1|156.5|163.0|07.1
09|00142|00:34.4|02:01.0|226.4|35.0|159.1|166.0|07.1
10|00136|00:31.4|01:55.4|237.2|36.3|148.5|158.0|07.2
11|00157|00:38.2|02:01.4|190.5|33.1|153.7|163.0|07.5
12|00165|00:39.6|02:00.1|212.7|34.8|158.1|166.0|07.2

Saturday:  Attempted 10K Threshold

Down on the Cape.  I was hoping to do my threshold session as a coastal row, but the weather was a bit windy, forcing me inside to do it on the erg (on slides).  The plan wanted a 40′ threshold piece, so I decided on a 10K.

I started with the a 2K warm up.

Then into the main event.  I thought I should be able to do it at a split of 1:58, so of course I set off at 1:57.  Turns out, 2:00 would have been a better choice.  I blew up just after 6K.

I took a few paddle strokes and then got going again at about a 2:02 pace. I sped up a bit towards the end, but it was a pretty ugly showing.

          Workout Summary - media/20180908-2250280o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:36.0|01:58.8|209.3|25.7|167.7|182.0|09.8
W-|10000|39:37.0|01:58.9|209.3|25.7|167.7|182.0|09.8
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|182.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:51.4|01:55.7|221.1|25.4|142.2|154.0|10.2
01|01000|03:53.6|01:56.8|219.8|25.7|160.0|162.0|10.0
02|01000|03:55.3|01:57.6|215.0|25.4|163.6|166.0|10.0
03|01000|03:55.2|01:57.6|215.5|25.6|167.0|169.0|10.0
04|01000|03:55.5|01:57.7|214.5|25.6|170.3|172.0|10.0
05|01000|03:56.8|01:58.4|211.2|25.9|172.6|174.0|09.8
06|01000|04:11.3|02:05.6|185.1|24.9|168.6|174.0|09.6 - boom!
07|01000|04:01.3|02:00.6|199.4|24.9|174.0|177.0|10.0
08|01000|04:02.4|02:01.2|196.7|25.1|177.2|179.0|09.9
09|01000|03:54.5|01:57.3|217.3|28.3|180.6|182.0|09.0

Good training effect anyway.  I’m interested to see how this piece goes on a static erg to get an idea of how much I suffer on slides.

Sunday, 9 September: 3 x 20’/2′ dynamic

So nice and cool!  I decided to observe a strict 150 bpm max HR because I wanted to recover from the nasty 10k attempt the day before.  It turned out to be a really nice session.  Unfortunately, the painsled session data got blown away somehow.  But in any case, it was about a 2:08 pace, which is pretty good for a low HR cap on the dynamic.

It was one of those sessions where I felt better after I finished than when I started.

Monday, 10 September: 4 x 2k OTW

This is the real pinnacle of the weekly training plan.  The long intervals.  They end up being very close to head race pace and by the last one you are feeling the effects.

Today the weather was cool again, and there was a bit of a breeze.  A headwind heading down river.

My plan for the session was to aim at 25 or 26 strokes per minute and try to work on smooth strokes and clean finishes.  I am trying to lighten up the first part of the drive.  I feel like it went very well today.

         Workout Summary - media/20180910-1255340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12201|71:36.0|02:56.1|111.7|23.6|140.5|174.0|07.2
W-|07930|35:55.0|02:15.9|164.8|26.0|160.4|174.0|08.5
R-|04276|35:40.0|04:10.3|058.3|21.2|120.5|174.0|06.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01966|09:02.4|02:18.0|164.8|25.5|156.5|167.0|08.5 - up
02|01987|08:54.2|02:14.4|166.3|26.0|160.6|171.0|08.6 - dwn
03|01969|08:59.0|02:16.9|163.3|26.7|162.0|174.0|08.2 - up
04|02008|08:59.9|02:14.4|164.8|25.9|162.5|173.0|08.6 - dwn

Notice the consistency of power between up and down wind pieces.  That’s what I was hoping to do.  As for the low HR, that’s pretty cool.  It still felt really hard.

Comparing the stroke profiles to the last time I did this session.  There isn’t a lot of difference, but the peak angle did move later by a couple of degrees.

After my row this morning, I drove straight to the airport.  I showered at the Admiral’s Club and made my 10:30 flight with time to spare.

Now I am on a plane out to San Diego.  I am planning to do a steady state session at DelMar crossfit tomorrow morning.  Then I think my streak gets broken.  I fly early morning up to San Jose and I have meetings all day, and a business dinner at night.  I’m not sure if I will have time on Thursday before I fly home.

I track my overall training load in Strava and it was pretty depressing looking at it recently.  But with the string of sessions I’ve put together, things are definitely picking up.  I’m nearly to the level I was last January.

Screen Shot 2018-09-10 at 3.51.22 PM

I should probably do a 20 minute test on a static erg to see where I stand.

It’s a pity that I have a trip to the Philippines and Japan coming up next week.  That should screw things up pretty well.

 

 

4 x 1.8km Threshold on Treadmill

Ooof.  Hard work.

I hit the fitness center at 6am on the dot.  My legs and back are still sore from the weights, but loosened up during my warmup.

Plan:

  • 20 minute warmup with 3 – 2 minute chunks at 5:30 pace
  • 4 x 10′ (2.5% grade, 5:30/km pace)
  • 5′ recoveries (2.5% grade, 12:00/km pace)

I made it through the first two intervals at my target pace, but I needed to to dig really deep to finish  the second one.  I gave myself a break and took the pace down to 6:00/km for the last two intervals. This took just enough of the edge off so I could complete the workout.  HR monitor started to act up again in the last two intervals.

I’m really tired now.

Tonight I fly out around 5pm.  I am flying through Dallas and get home to Boston at 11pm Boston time.  I can’t wait to get home.