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.

 

Ohhh, my legs!

Still in Yokohama.  This morning I went to the gym at 6:50am intending to do some kind of a non-impact workout to try to easy the horrifying DOMS I was feeling in my legs from yesterday’s run.  When I got the the gym, I discovered that it opened at 8am.  (WTF?)

So, despite the complaints from legs, and the fact that it was raining, I decided to go for another run.  Same route as yesterday.

Screen Shot 2018-09-21 at 2.08.27 PM

9-21

Screen Shot 2018-09-21 at 2.13.50 PM

Plodding in Yokohama

I got the hotel around 8pm last night and I wanted Sushi and Beer a LOT more than I wanted to workout.  So, I had Sushi and Beer.  And then I had a call from 9pm to 10pm and another from 12am to 1am.  The last call left me in quite a keyed up state, and I didn’t get to sleep until around 2.

I slept to 7 and immediately headed out for a run.  Our office is in Yokohama, right on the waterfront and it is the best place to run.  There is a waterfront park that stretches 3km, so you have lots of stuff to look at, it’s nice and flat, and you don’t have to cross too many streets.  Even for someone who is not a runner (me), it’s irresistible.

Screen Shot 2018-09-20 at 10.33.40 AM.png

It’s hard for me to run slowly enough to do a low intensity workout.  So today was more of a threshold kind of affair.

9-20

Screen Shot 2018-09-20 at 10.35.38 AM.png

Now my legs are sore and I feel great.

Tomorrow I’ll have to see how paralyzed I am.  I might go for an easier run/jog/walk.  It’s a shame to not get outside.

Better than nothing. A run and a walk

Wednesday:  I headed into the office at 7am so I could learn my part in the Shinto ritual to dedicate our new building.  It wasn’t that tough to learn.  I needed to take a bamboo branch from the priest and place it on the altar.  But it had to be done “just so”, with the right numbers of and right kind of bowing.  Frankly, I was pretty nervous about messing up.  Were taking this blessing stuff seriously.  Our last building was destroyed by an earthequake, we want to cover all of our bases.

The blessing was at 10, then a lunch reception for the architects and construction company along with the local government officials.  In the afternoon a few internal meetings.

We headed back to the hotel where our big party was to be that evening around 3:30pm, and got there at 4:45.  I didn’t have to be at the reception until 6.  I put on my running shoes and went for a run.

The hotel is located in Kumamoto, right along a river with paths along the banks, so I just started running along the near side of the river.  I crossed to the other side when the path on my side was blocked by construction, then I kept going until I ran out of path.  Then I turned around and headed back.

As always, I intended it to be a gentle jog.  As always, I push the pace too much and my HR gets high, but since I only had about 40 minutes, that was OK.  The Strava data is missing the first 3 minutes because I set up the run wrong and wasting tracking gps, it took me a bit of time to notice it.

Screen Shot 2018-04-06 at 2.37.15 AM

It was humid and I was very sweaty when I finished.  In fact I was still sweating at 6:00 when I showed up at the dinner in my suit and tie.  The dinner was a blast.  The was another first for me, another ceremony for good luck.  This one involves Saki barrels.  The top lid of saki barrel is obviously a circle, a shape that has good positive vibes about it.  So, the ceremony is for a group of people to gather around a Saki barrel and bash in the lid with wooden mallets, then a toast is drunk out of nifty little wooden saki boxes.  To make things more civilized, this is done symbolically.  The saki barrel has just a trace of saki at the bottom, and the lid is conveniently pre-broken.  So the celebrants just need to tap the top and it all crashes in.  There were speeches and dance troupes and plaques and many toasts.  A very nice evening.

Thursday:  Up early for a 7am breakfast meeting with a customer.  After that, a trip into to the office.  A meeting with the full team at 10:30, and then off to the airport at 11:30.  The flight from Kumamoto to Haneda was uneventful, as was the cab ride from Haneda to Narita.  I ended up with about 2 and a half hour wait in Narita.  I headed to the lounge and ate a belated lunch.  I still had a lot of time to kill, so I put my stuff in a locker and went to walk the terminal.

If you haven’t been to Narita, it’s a great airport.  Terminal 2 is huge and it’s good for walking.  I used the gmaps pedometer to measure how far I went…nearly 4 km.  It took me about 45 minutes.  I was a bit sweaty when I finished, but it was time to gather my stuff and head to the gate.  I boarded just a couple minutes later.

I started feeling pretty sleepy as we climbed out, so as soon as the seatbelt light went out, I went to washroom, changed into my pajamas (oh yeah, I brought pajamas!) went back to my seat, and conked out for 7 hours of surprisingly good sleep.

That brings us to the present.  So, I happy.  I thought I would get no exercise at all, but I managed to get a little something done.

Tomorrow:  OTW, 1x, I think I will do a Cat VI endurance session.  Hopefully 80 minutes or so.

 

Even more rowing

I arrived home from Vegas around 9pm on Sept 13th.

Sept 14th: I worked from home because we are having some work done around the house and I needed to be there while the various tradesmen did their things.  Around 4 in the afternoon, they cleared out and I went for a quick run.  My intent was to do an erg session afterwards, but my wife came home while I was out running, so that part never happened.

It wasn’t much of a run, about 5km.  I ran the first 4.3km, then walked for about 5 inutes and then jogged home.

Screen Shot 2017-09-16 at 9.56.06 PM.png

September 15th:  The various projects that were supposed to conclude on Thursday, did not, in fact conclude on Thursday, so I needed to be home in the morning to supervise.  I needed to be at work in the afternoon, so I left them unattended.  A big mistake as it turned out because the work that was done on our heating system was done badly and will need to be redone.  Since I got to work late, I spent the rest of the day rushing around, and then in the evening my wife and I spent hours trying to track down the people responsible for messing up our heating system.  Ultimately we gave up and drove down to the Cape.  So, no training on Friday.

Saturday, September 16th.

On the way to the cape, we got a call from the heating system company.  They would have a technician at our house between 10 and 11 on Saturday morning.  Oh well, I was hoping for an easy coastal row on Saturday morning, but priorities must be maintained.  I headed back first thing the morning.  I was quite pleased to see that it was way to foggy to row anyway.

The technician showed up at 1:50pm, in other words, nearly 3 hours late.  And the work they did was just as bad as the work done on Friday.  It will all need to be done yet again on Monday.  The highlight was a slow and sweaty session that I did on the dynamic.

I’m taking a bit of a different strategy with the dynamic.  I have upped the drag a bit, setting it around 4 or so.  (drag factor 120). and I am keeping the stroke rate above 20.  I am also working very hard to keep my knees together at the catch, keep my chin up and limit the amount of layback.  It leads to a very different feeling strong.  Less long and smooth, but much easier on my lower back.

I was annoyed that I didn’t have my HR strap, so I just rowed to constant pace (2:10, ~160W).   In another strategy to limit the back strain, I rowed 15 minute pieces and 2 minutes rests, and I got off the erg and stretched during the rests.  This resulted in a reasonable intensity and a huge sweat fest in the humidity (Did I mention that the issues with the heating also effected the air conditioning?)

I was further annoyed when painsled hung up around 8 minutes into the second interval.  The PM kept going, but stopped talking to painsled for some reason.  It’s really a pretty unreliable connection.

Here’s the first 23 minutes of rowing.

9-16

        Workout Summary - media/20170916-2110320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05470|25:12.0|02:18.3|157.2|20.5|0.0|000.0|10.6
W-|05383|23:12.0|02:09.4|160.9|20.5|000.0|000.0|11.3
R-|00088|02:00.0|11:18.4|029.4|21.9|000.0|000.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03484|15:00.0|02:09.1|161.5|20.2|000.0|0.0|11.5
01|01898|08:12.5|02:09.7|159.9|20.9|000.0|0.0|11.1

Here’s the rest of it on the PM

T

Tomorrow: I hope to go for a row in the morning.  Nice and gentle.  Focus on good form.

 

 

Tuesday: 30′ run

I’m out in San Francisco for a User Conference.  I snuck out for a quick run in the afternoon.  It was a beautiful afternoon.  Sunny with a bit of a breeze, and the hotel is right on the water near the airport.  I could watch the planes taxiing, taking off and landing while I ran.

The run itself was very hard work.  I guess I’m just in pretty bad shape.

5-2a

5-2b

At least I did something.

Back to Boston on the Red eye tonight.  Erg session tomorrow.  4 x 20′ endurance.

My favorite L3 and a morning run

Saturday:  I briefly debated going rowing on Saturday morning, but between a forecast for rain, and the need for sleep, I decided against it.  It was a good decision.  I slept 10 hours and woke up feeling good!  My wife and I had some errands to do, and we had a late lunch.  By the time I had digested lunch and finished some grocery shopping, it was around 7pm before I got around to working out.

I wanted to do a workout with a bit more intensity, so I opted for my favorite wolverine plan L3 workout.

  • 15 x 3′ / 1′ rest
  • Target pace: 1:55

I have managed to do this workout sub-1:50 when I am in really good shape.  I am not in really good shape.  I am also not sure how well I do on faster workouts on the dynamic rower.  Anyway, it was a target.

It started off OK, but by the time I got deep into the workout, I realized that I had started too fast.  The wheels started to come off after the 10th interval and I just did the best I could the rest of the way.  No handle downs, or form breaks, just slower and slower splits.

4-22a

PM version of power

PM version of pace, considerably more generous than the interval summary below.

Workout Summary - media/20170423-0010230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13682|60:00.0|02:11.6|192.1|25.1|163.4|181.0|09.1
W-|11661|45:00.0|01:55.8|227.4|24.9|163.2|180.0|10.4
R-|02040|15:00.0|03:40.6|068.5|26.1|164.3|180.0|02.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00795|03:00.0|01:53.2|233.2|23.6|140.4|155.0|11.2
01|00792|03:00.0|01:53.7|236.9|24.1|150.6|160.0|11.0
02|00790|03:00.0|01:53.9|235.3|24.0|154.2|164.0|11.0
03|00792|03:00.0|01:53.7|233.8|24.2|157.5|167.0|10.9
04|00788|03:00.0|01:54.2|237.2|24.5|160.6|170.0|10.7
05|00790|03:00.0|01:53.9|234.5|25.5|162.8|172.0|10.3
06|00788|03:00.0|01:54.2|232.4|24.9|164.5|172.0|10.6
07|00784|03:00.0|01:54.8|233.1|24.7|166.8|176.0|10.6
08|00784|03:00.0|01:54.9|233.6|25.3|168.8|178.0|10.3
09|00772|03:00.0|01:56.6|228.1|25.9|170.8|179.0|09.9
10|00766|03:00.0|01:57.5|221.1|25.5|170.5|180.0|10.0
11|00758|03:00.0|01:58.7|209.4|24.8|169.5|177.0|10.2
12|00749|03:00.0|02:00.2|207.6|24.4|169.3|177.0|10.2
13|00762|03:00.0|01:58.1|224.0|27.0|171.5|179.0|09.4
14|00752|03:00.0|01:59.6|210.2|24.8|170.2|180.0|10.1

That was really hard!  Glad I did it though.

Sunday: Up around 8 after a good nights sleep.  Felt a bit stiff and sore from the workout the evening before, but I wanted to get a quick workout in before I hopped a plane to go to Seoul.  I wasn’t really in the mood for an erg workout, and it was a nice day out, so I decided to go for a run.  Nothing fast or fancy.

I did a loop that was about 7km.  It took about 37 minutes.  It’s been a long time since I’ve run outside.  It felt very awkward at first, but I settled in after a few minutes.  My knees started to complain a bit after about 4km, and the irresistible lure of home home made me speed up a bit at the end.  My legs are nice and sore now.

I don’t think my knees could hold up to running on a regular basis, but I think I should try to do it a couple times a month.  I really enjoy it and it’s great cross training.

4-23

4-23b

Now I’m over northern Canada somewhere, with 8 hours or so until I get to Tokyo.  I change planes and continue to Seoul.

I get in at 10:30PM local time.  I will try to grab a short workout before I leave the hotel at 8am on Tuesday morning.

 

Saturday: 5km run on the beach

My wife and I flew to Aruba for a quick vacation on Friday.  We arrived in the evening and just got settled and had dinner.  No training

On Saturday, I slept in pretty late, only waking up around 9:30.  I went out to scout up some breakfast and then we got down to the serious work of laying around by the pool.

By noontime, I was feeling a bit antsy just sitting around and I decided to go for a quick run along the beach.  I really like running barefoot along this beach.  The sand is nice and firm, and there are lots of people to dodge and stuff to look at.

screen-shot-2017-02-21-at-7-34-45-pm

2-18b

My HR was pretty high, which I think had a fair amount to do with it being 86F, humid and very sunny.  It was a delightful workout.

 

Thursday: 10K run / walk in Kumamoto

Weather: Hot!  80F and 95% humidity.

Plan:

  • 45′ to 60′ of threshold done as 10K run outside.
  • Objective: maximize time at HR > 165 (TR range)

The hotel had no fitness center, and Komamoto is a really beautiful city with a remarkable castle on a hill, so it was a perfect opportunity for some aerobic sightseeing.

Screen Shot 2016-07-28 at 1.47.42 PM.png

Well, that did not go to plan.  I started off fine, but it was so hot and humid that I was drenched in sweat within minutes.  Then, added to that was the challenges of road closures because of the Earthquake here in April.  The damage to the Castle and the grounds was quite extensive.  There were places where the whole castle wall had just collapsed.

160415141515-gettyimages-521253376-1japan-quake-super-169

Later in the day, I was speaking to the governor of Kumamoto perfecture, and he told me that reconstruction of the castle and grounds will cost more than $600M, but his government and the national government were committed to restoring it completely.

All of this damage also busted up the roads around the hilltop where the castle sits, so I was shuttled in all sorts of unexpected directions, but the big factor was the heat and humidity.  After about 30 minutes, I found that I could not run any appreciable distance without gasping for air.  A one point during the run, I started to wonder if I was getting a heat stroke, which seems pretty melodramatic.

Anyway, after about 40 minutes, I finally asked Google maps to get me home, which it did.  There was a lot of walking in the second half of this adventure.  It was not the session I intended, but another 70′ of mostly low intensity cross training.

run

Tomorrow:  I have an early start and tired legs, so I think I will pass on the planned steady state session.