115 Days

I never thought it would last this long. But it has. Another week in the books. Most of it spent down on the cape. The weather has been mixed.

Sunday – June 28 – 100′ Coastal Row

The last bit from Wellfleet harbor to home was into a headwind and a bit of a chore

Monday – June 29 – 6 Darts Games

I woke up and it was foggy. No coastal today. Down to the dungeon for some Darts Games. No high scores, but good consistency.

14435,14485,14385,14700,14550,14600

Tuesday – 30 June – No Training

Stayed up too late, and felt like crap when I woke up. I went back to bed. And I just looked and I had worked out 15 straight days prior.

Wednesday – 1 July – 9 x (4′ @ r18, 1′ @ r30)

I like these bumps sessions. Get a bit of intensity in without killing myself or chasing splits. This session was made a bit interesting by the slides breaking in the middle of the session. In the slide, the rollers run on a plastic spline that goes over the metal frame. This spline split on what I guess would be the starboard bow side.

I had to pull the erg off the slides during one of the r18 sections.

Replacement parts are being ordered.

Other than the slide problem, the workout went well. I was happy to average 305W for the quick bits. It was very weird going from slides to static in the middle of this workout. It took a couple of minutes before it felt like the erg stopped moving.

        Workout Summary - media/d4adf504c9-20200701-144818o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10016|00:45:01.2|02:14.8|179.5|22.4|151.7|172.0|09.9
W-|10027|00:45:01.2|02:14.7|179.5|22.4|151.7|172.0|10.7
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|172.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00944|04:00.0|02:07.1|166.6|18.1|121.4|137.0|13.0
01|00284|01:00.0|01:45.6|294.9|28.7|144.2|151.0|09.9
02|00941|04:00.0|02:07.6|169.4|18.4|147.7|153.0|12.8
03|00288|01:00.0|01:44.0|311.8|31.4|152.9|161.0|09.2
04|00937|04:00.0|02:08.1|168.3|18.4|152.5|162.0|12.7
05|00290|01:00.0|01:43.3|312.6|31.9|153.4|164.0|09.1
06|00935|04:00.0|02:08.4|167.8|18.3|158.3|167.0|12.8
07|00290|01:00.0|01:43.6|312.0|31.9|157.6|165.0|09.1
08|00207|04:00.0|09:41.0|024.8|32.7|136.8|167.0|01.6
09|00274|01:00.0|01:49.5|297.1|34.0|128.6|151.0|08.1
10|00674|04:00.0|02:58.1|127.1|23.3|149.6|161.0|07.2
11|00293|01:00.0|01:42.5|321.2|29.9|156.7|166.0|09.8
12|00938|04:00.0|02:07.9|169.7|18.0|162.7|170.0|13.0
13|00288|01:00.0|01:44.3|307.9|28.7|160.0|168.0|10.0
14|00937|04:00.0|02:08.0|168.5|17.9|165.3|171.0|13.1
15|00288|01:00.0|01:44.1|300.6|29.4|162.8|170.0|09.8
16|00934|04:00.0|02:08.5|166.8|18.1|166.5|172.0|12.9
17|00287|01:01.2|01:46.6|300.9|30.2|165.5|172.0|09.3

Thursday – July 2 – 60 minute BikeErg

We drive back to Hopkinton on Wednesday afternoon. We needed to pick up mail, and take care of a few things around the house. Our plan was to head back to the cape on Thursday morning.

I wasn’t ambitious enough to head out to the lake, so I settled for a 60 minute BikeErg session, while watching the end of Ford v. Ferrari.

I guess the movie was a bit to exciting, I pushed my HR too high for the intended session.

        Workout Summary - media/df_20200702-142440.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|28737|01:00:27.0|01:03.1|175.1|71.1|155.2|169.1|06.7
W-|28740|01:00:27.0|01:03.1|175.1|71.1|155.2|169.1|06.7
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|169.1|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04745|10:00.0|01:03.2|170.5|70.4|153.4|157.7|06.7
01|04795|10:00.0|01:02.6|177.0|71.4|141.3|150.8|06.7
02|04841|10:00.0|01:02.0|181.9|72.1|151.6|157.8|06.7
03|04826|10:00.0|01:02.2|180.4|72.0|161.0|165.1|06.7
04|04801|10:00.0|01:02.5|177.9|71.7|165.2|169.1|06.7
05|04732|10:27.0|01:06.2|163.2|69.3|158.7|164.6|06.5

Friday – July 3 – 4 x 20′ / 2′ Steady State

Not a great session. Started with the intention of alternating r18/r20, but my HR started to go too high, so I settled at r18. Then it kept creeping up, so I upped the rate a bit. It was my first steady state session on a static erg in a looong time, so maybe that was it. It was also insanely humid.

        Workout Summary - media/bbfcc899e2-20200703-211114o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19525|01:28:00.0|02:15.2|156.2|18.1|143.5|154.0|12.3
W-|18774|01:20:00.0|02:07.8|167.6|19.0|144.3|154.0|12.4
R-|00755|00:08:00.0|05:17.9|042.6|09.1|135.9|154.0|10.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04772|20:00.0|02:05.7|175.5|19.0|135.8|148.0|12.6
01|04696|20:00.0|02:07.8|167.9|18.4|144.8|151.0|12.7
02|04656|20:00.0|02:08.9|163.5|18.8|147.9|152.0|12.4
03|04650|20:00.0|02:09.0|163.3|19.7|148.7|154.0|11.8

Saturday – July 4 – 100′ Coastal Row

Fun row today! It was grey, and there was about a 5-10mph wind blowing from the NNE. The wind peaked while I was rowing into it (as it always does). I launched at about 11:30 and I turned north at 12:20

I launched at close to high tide and I hugged the coast of the island around to south. I had never really explored the tidal marsh on the south side of the island. Today, I rowed nearly as far as could and then back out along the south edge of the bay. Then I rowed down along the beach into Eastham. As I went, the chop was building and I was getting a bit of surfing them with the wind behind me.

I turned around at 50 minutes on the clock. I was heading just west of North and the wind was NNE. It felt much stronger now that I was heading into it. There were also a fair number of motor boats out. The seas were big and lumpy. The bigger ones were probably a bit bigger than 12 inches.

I am learning how to manage this a bit better. Stay patient. Lighten up on the pressure in each stroke. Rate up, and work on keeping the oars clear on recovery. You have to accept the fact that bigger waves will grab your blades, and unpredictable movements will mean that you take some bad strokes. The first 15 minutes of it were the toughest. After that, it seemed to get easier.

I turned at my favorite red buoy and headed for home. This was a new challenge with the seas on the beam. Finding the right rate was important.

The final turn, I was out of the chop and I rated up. It was really interesting, I could feel the depth of the water. When the water got shallow, I could feel the boat get heavy and watch the split slow down. Then when it got deep again, I could feel the boat get lighter and speed right up.

     Workout Summary - media/8bba9f9965-20200704-183555o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|16742|01:42:35.0|03:03.8|000.0|21.7|143.3|156.0|07.5
W-|16744|01:42:35.0|03:03.8|000.0|21.7|143.3|156.0|07.6
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|156.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04232|25:00.0|02:57.2|000.0|20.8|138.3|149.0|08.1
01|04545|25:00.0|02:45.0|000.0|19.6|143.9|149.0|09.3
02|05526|37:00.0|03:20.9|000.0|22.8|145.3|151.0|06.5
03|01338|09:00.0|03:21.8|000.0|23.1|144.2|149.0|06.4
04|01104|06:35.0|02:58.9|000.0|24.3|147.9|156.0|06.9

Tomorrow: More Coastal. Maybe the 4km out and back challenge.

Living my best pandemic

Maybe this sounds hokey, but I’ve been feeling very, very fortunate lately. Thank goodness, my job has not been affected by the downturn, and no on in my family has caught COVID-19. At this point, I have gotten used to working from home and improved my ability to use remote work tools, and I am enjoying the temporary respite from both commuting and business travel. For sure, I miss seeing my friends at work, and I worry about losing touch with my customers and business colleagues, but the change has meant that I get more sleep, get more exercise and spend more time with people I care about.

So, it’s been a good month for training.

In the past 27 days:

  • 3 rest days, sessions for the last 12 days in a row (I’ve been doing easy bike rides instead of taking full rest days lately)
  • 24 workouts
    • 13 days flat water rowing
    • 3 days coastal rowing
    • 3 runs
    • 2 erg sessions
    • 3 rides on my new BikeErg

Training Diary

Sunday – June 7 – No Training

I worked on the stairs down on the cape and didn’t have time for a workout. Nice day in the sun though.

Monday – June 8 – 15K on Lake Quinsigamond.

I am cartopping to the lake. I get up around 6, launch around 6:45 and row until 8:00 or 8:30 depending on whether or not I have a meeting at 9.

The club I row with is being good and safe. Masks on the dock, social distancing, time slots for launching to keep the docks from getting crowded. And the lake is just wonderful to row on.

Today was just some steady state. Down to the south end, all the way up to the north end, then back past the boathouse to the narrows, then finally back to the boathouse. Working with a HR cap of about 150. There was a bit of a headwind going North.

       Workout Summary - media/0407a4c8a1-20200608-125553o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15033|01:22:42.3|02:45.0|132.6|20.4|133.6|151.0|08.9
W-|14070|01:12:11.8|02:33.9|142.4|20.5|136.7|151.0|09.5
R-|00967|00:10:30.9|05:26.2|065.3|19.8|112.3|151.0|07.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03268|16:26.5|02:31.0|133.4|19.3|126.8|141.0|10.3
02|05758|30:04.8|02:36.7|148.5|20.8|140.1|151.0|09.2
03|03579|17:58.9|02:30.7|136.7|20.3|138.8|146.0|09.8
04|01466|07:41.6|02:37.4|151.0|22.1|139.9|147.0|08.6

Tuesday – June 9 – 15km steady state

Just beautiful. Flat water. A few waterskiers, but I didn’t mind the brief stops for that.

       Workout Summary - media/ee32ce273d-20200609-123554o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15020|01:21:27.1|02:42.7|133.4|21.0|135.9|154.0|08.8
W-|13893|01:09:05.2|02:29.2|150.0|20.3|140.5|154.0|09.9
R-|01131|00:12:22.2|05:28.2|041.2|24.9|109.7|154.0|06.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03194|15:48.1|02:28.4|147.4|19.5|132.8|143.0|10.3
02|05731|28:43.6|02:30.4|150.9|20.7|141.0|150.0|09.7
03|03562|17:39.1|02:28.7|148.9|20.0|145.3|154.0|10.1
04|01406|06:54.4|02:27.4|154.5|21.2|144.2|152.0|09.6

Wednesday – 10 June – Descent to Hell

This is a Push it / Don’t Pull it workout. It is decreasing length pieces from 6′ down to 30″ with 90″ rests. so, 6′, 5’30”, 5′, 4’30″…

It was brutal. I did pretty well through the first four, but then when I turned into the wind, I blew up in the fifth interval. From there, I hung in there OK.

This workout is a keeper. Definitely doing it again later.

        Workout Summary - media/658d149feb-20200610-123056o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13546|01:14:30.4|02:45.0|137.4|22.8|152.4|175.0|08.0
W-|07995|00:36:26.4|02:16.7|189.7|25.6|159.4|175.0|08.6
R-|05561|00:38:05.1|03:25.4|087.4|20.3|145.7|175.0|04.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01328|06:02.5|02:16.5|178.8|23.5|151.3|160.0|09.4
02|01200|05:33.2|02:18.9|171.6|24.0|156.7|166.0|09.0
03|01110|05:00.0|02:15.1|188.0|25.0|163.1|173.0|08.9
04|00989|04:26.3|02:14.6|192.4|25.4|165.2|175.0|08.8
05|00212|00:59.8|02:20.7|186.8|25.1|151.1|161.0|08.5
06|00346|01:37.8|02:21.2|190.1|25.8|162.7|167.0|08.2
07|00736|03:22.8|02:17.7|194.5|26.0|165.9|174.0|08.4
08|00516|02:20.9|02:16.5|201.7|26.8|162.1|174.0|08.2
09|00499|02:20.6|02:20.8|189.7|26.9|162.4|172.0|07.9
10|00410|01:51.6|02:15.9|211.0|28.5|162.7|174.0|07.8
11|00294|01:21.8|02:19.2|201.7|28.6|155.1|167.0|07.5
12|00216|00:55.5|02:08.3|221.1|30.1|154.2|164.0|07.8
13|00137|00:33.6|02:02.6|255.2|31.9|148.8|158.0|07.7

Thursday – June 11 – No Training

I earned a day off.

Friday – June 12 – Charles River GPS Speed Order

Another go at the speed order. My goal this time was to steer a better line. I ended up going out too hard and blowing up in the middle.

But my line was beautiful! Here it is compared to Carlo Zezza, who rowed a really tight and short line. (I’m the brown line)

From the start around magazine beach, I’m looking really good. I drifted out just a hair too much at the end (I was worried about cutting too close to the Riverside docks). I decided to use the cambridge arches, vs the center arches going up the powerhouse stretch.

I took a good line into weeks and made the turn from there to Anderson really well. This is where I ran out of energy and really slowed down. After Anderson, it looks like I took a good straight line to the apex of the eliot turn. And I did a good job hugging the curve for last turn as well.

I shaved 190m off the distance rowed from the prior attempt. And even though I rowed more slowly, I cut 30 seconds off my time.

  • 4773m / 22:38 / 2:22.3
  • 4583m / 22:08 / 2:23.9

Maybe for the July challenge, I can put steering and fitness together for a good row!

Saturday – June 13 – 12k on Lake Quinsigamond with Randall Foils

I’ve embarked on an experiment to see if Randall Foils help me row faster. I’ll be writing up some impressions of the Randall Foils eventually on https://analytics.rowsandall.com/

But in order to give them a fair test, I need to learn how to row with them and make sure that I understand how they feel. This row was the first step to try do that. Just a steady state row in choppy conditions to try to figure out how they work.

       Workout Summary - media/7f555d2212-20200613-133055o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12026|01:08:10.4|02:50.1|123.3|21.0|140.4|170.0|08.4
W-|11008|00:57:02.3|02:35.5|138.6|20.5|143.7|170.0|09.5
R-|01023|00:11:08.5|05:26.8|044.7|23.7|123.7|170.0|04.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01415|07:34.1|02:40.5|116.9|18.0|125.1|138.0|10.4
02|01925|09:53.4|02:34.1|130.9|19.1|137.7|145.0|10.2
03|05784|30:40.9|02:39.2|140.4|20.7|147.5|165.0|09.1
04|01884|08:53.9|02:21.7|159.7|23.4|153.0|170.0|09.1

Overall, I did not enjoy my first experience with the foils. They sure feel solid at the catch, but they increase the wind resistance of the oars, and smacking a wavetop with the foils was a pretty violent feeling. Also, they were a pain when coasting, and maneuvering. More to come.

Sunday – June 14 – No Training

We drove down to the cape on Saturday afternoon, and I slept in. I spent most of the day finishing up the stairs to the beach.

Monday – June 15 – 6 Darts Games

Just a nice easy base builder in the basement.

Tuesday - June 16 - Easy Coastal Row

Just a nice day for a row.

Wednesday – June 17 – Another longer coastal row

In this one, I went over into where the Herring River comes out into Wellfleet Harbor. Beautiful area over there.

No real useful data fro the row, because both crewnerd and the speedcoach managed to get mucked up. My phone was splashed seriously enough to think that I had swiped away from crewnerd. And I ran out of memory on the speedcoach during the row.

Thursday – June 18 – 7km run

I crossed the bridge and ran a loop around a woodsy neighborhood.

Friday – June 19 – Experimenting with foils

Pushed hard for about 2km, then took a break for about 1km, then finished hard.

        Workout Summary - media/c535caef77-20200619-120554o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10712|00:58:38.1|02:44.2|133.3|21.7|147.2|182.0|08.4
W-|09723|00:47:31.7|02:26.6|154.4|21.9|152.7|182.0|09.4
R-|00994|00:11:06.7|05:35.2|043.0|20.8|123.5|182.0|06.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00185|00:58.4|02:37.9|128.4|18.7|112.1|123.0|10.2
02|03159|15:50.8|02:30.5|145.3|19.7|143.9|156.0|10.1
03|02114|10:01.0|02:22.1|171.2|23.9|157.4|168.0|08.8
04|02857|13:08.5|02:18.0|175.3|24.3|168.6|182.0|08.9 - Nice!
05|01408|07:33.0|02:40.9|118.1|20.4|142.6|153.0|09.2

Saturday – June 20 – Rate Ladders with Foils

Trying to work specific stroke rates with the foils. I think it works a bit better to try to row lighter and rate up.

Sunday – June 21 – 40 minute BikeErg

Unfortunately Boatcoach quit after 20 minutes. But it was lovely. Nice easy cross training session.

Monday – June 22 – Steady State

Still rowing with foils. This was supposed to be a nice easy steady state session, but as luck would have it, a sculler ended up right next to me as I pulled out from the dock, and his steady state pace was a bit quicker than mine. I just refused to let him go and pushed too hard.

I got to talk to him at the south end of the lake. Nice guy, student at University of Delaware. Getting back in shape in case there is rowing this fall.

       Workout Summary - media/f2e1dce094-20200622-122554o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11848|01:08:44.6|02:54.1|121.9|20.1|143.7|166.0|08.6
W-|11293|00:56:39.9|02:30.5|141.2|19.5|150.3|166.0|10.2
R-|00559|00:12:05.0|10:48.9|031.5|23.0|112.3|166.0|03.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03533|17:10.2|02:25.8|144.5|19.0|148.0|163.0|10.8
02|05723|29:16.4|02:33.5|142.7|19.7|155.9|166.0|09.9
03|02037|10:13.3|02:30.5|131.4|19.8|138.3|162.0|10.0

There was a bit of wind blowing from North to South.

Tuesday – June 23 – Lake Quinsigamond Speed Order

When I rowed on Saturday, I met a nice guy from Western Mass who came to row the GPS Speed Order on the lake. He handily beat my team and my course standard score. I found that highly motivating. I decided to give the course another go.

I started with a nice long warmup to the south end of the lake, and then set off. There was a very light tail wind (about 2mph) and I was seeing splits between 2:15 and 2:20, which was encouraging. My HR was high, but I didn’t feel distressed. The last 2k was kind of difficult, but I would fiddle around with rate and pressure a little bit to try to distract myself.

I was very happy with the end result. No where near my competitor on raw time, but I edged him out on course standard score.

I also shaved nearly 30 seconds off my previous time. (22:37). Boom.

Wednesday – June 24 – 40 minute BikeErg

I like the bike erg! It’s a great change of pace and a good way to get some low intensity aerobic minutes in. I started watching Ford v. Ferrari, which was highly entertaining.

Thursday – June 25 – Steady State (without Foils)

It felt so good to row without foils! Still not sure if they make me faster. They certainly do not slow me down, but I do not like rowing with them.

Nice, reasonable speedy steady state session. I was able to keep on the fast side of 2:30 for most of it.

       Workout Summary - media/7a3eb7d12d-20200625-202055o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11945|01:03:09.1|02:38.6|134.6|20.6|139.8|159.0|09.2
W-|10644|00:52:28.8|02:27.9|146.4|20.4|143.4|159.0|09.9
R-|01309|00:10:41.0|04:04.7|076.8|21.1|122.2|159.0|06.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00278|01:24.8|02:32.8|127.8|19.0|116.4|121.0|10.3
02|01974|09:34.9|02:25.7|149.8|20.4|136.4|147.0|10.1
03|00534|02:35.4|02:25.6|158.6|20.9|137.7|149.0|09.9
04|01306|06:27.5|02:28.3|145.2|20.5|138.5|147.0|09.9
05|04446|22:00.1|02:28.5|148.8|20.5|148.4|159.0|09.9
06|01891|09:21.6|02:28.5|137.6|20.3|147.8|153.0|10.0
07|00216|01:04.5|02:29.1|143.8|22.3|144.3|146.0|09.0

Friday – June 26 – 45 minute BikeErg

I had an 8 am meeting, so not enough time to go to the lake and get in a row. I slept in an extra half hour, and did a short session on the Bike. Watched more of Ford v Ferrari. Still really fun.

Saturday – June 27 – 80′ Coastal Row

It was warm and windy today. I thought it would be fun to go bash into some waves. I was right!

I launched at 12:15, so right as the wind was building up past 15mph. It peaked around 1pm when I was up near Wellfleet inner harbor, and moderated back down to 15 on the way back.

You can tell that the water is rough when the speedcoach starts having all those spikes on the stroke rate.

It was just past low tide when I launched, so I had to take a short leg to the northwest to stay clear of the shoals, then I turned SW and headed to the red buoy. The wind was blowing from the SSW, so on my port bow. The waves were very steep over the shallow water as I got close to the buoy, and I was filling the footwell every ten or so strokes. I opened the bailer and left it that way the rest of the row.

I turned at the buoy and had a downwind ride with the tide all the way to the harbor. The waves hissing and sizzling under the boat as I went. I turned into the harbor and grabbed a quick drink. I knew the next bit was going to be the tough part.

I headed back out, and as soon as I cleared the breakwater, I started getting slammed by 12 to 18 waves. They seem pretty big when your boat sits 3 inches above the water line. I pounded my way out and picked a point on the shore to focus on. I concentrated on just controlling my oars and reacting to the waves. I paid a lot of attention to my heart rate. With the waves and headwind, it was easy to push too hard.

The footwell was filled most of the time. By the time the bailer reduced the water level, another wave would run the length of the boat and fill it again.

Finally, I came into the lee of the Island and the water flattened out. The last bit of rowing on flat water was a nice change to adventure through the waves.

Great fun!

5/29 – 6/6 – Having some fun now

Friday – 5/29 – rest day

I was murdered by the GPS Speed Order. I took the day off.

Saturday – 5/30 – beach run

This was a very hard slog. My HR was through the roof and I was incredibly slow. Halfway through, I was convinced that I was coming down with COVID-19, my lungs just didn’t seem to be working.

It was still a very nice day to be out though.

Sunday – 5/31 – 6 darts games

New high score! 14775! Higher HR drift though 5.7%

Monday – 6/1 – 5km run

Just a short run. Limited time before my first meeting. Kept it easy.

Tuesday – 6/2 – Lake Quinsigamond GPS Speed Order

Our club has been given permission to open, and we have developed our procedures to keep everyone safe. Singles and Doubles only. Doubles have to be people living in the same house. We have 10 minute windows for launching from the dock to keep people from congregating. Also, temp check, mandatory masks on the dock and sign in. I’m really pleased that the club is being this careful.

I have setup a GPS Speed Order on Lake Quinsigamond to try to lure some of my worcester rowing buddies to get out and do a little competing. The challenge is running all of June, and I wanted to get an early marker in.

So, I launched and headed down to the south end of the lake, doing a reasonable warmup on the way.

I turned around and planned to cover the course at r24, which seems to be about the limit of my fitness right now.

The row was pretty uneventful. I felt good up through the islands and past the narrows. I started to get kinda tired in the long span from the narrows to the bridge. About 500m short of the bridge, I got waked by a waterski boat, and managed to catch a nasty crab as I tried to row through it. It basically stopped me dead and it took a lot out of me to get back going.

The row from the bridge to the gazebo was endless, as it always is. In my mind, the gazebo is halfway, but actually it is much closer to the finish at the DRC docks. I counted strokes from the Gazebo to the finish and it was about 60.

You can explore my race by going here.

        Workout Summary - media/7f8779b0f6-20200602-142054o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11658|01:04:33.7|02:46.1|131.0|21.2|144.6|178.0|08.5
W-|04855|00:22:36.7|02:19.7|175.6|24.1|166.1|178.0|08.9
R-|06804|00:41:57.0|03:05.0|107.0|19.6|133.0|178.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|04855|22:36.7|02:19.7|175.6|24.1|166.1|178.0|08.9

So, a nice improvement on pace from the Charles River GPS Speed Order.

In terms of course, a much easier course to row than the Charles River GPS Speed Order, and I rowed it better. But there is still room for improvement.

I like my course from the start past the little island and toward Drake Island. But I held that course too long. As soon as I was on a line between Drake Island and the point of land with Smith Lane, I should have set my point right on that point. That would have put me on a straight line for the Narrows, and I would have avoided the s-curve.

Same deal after the Narrows.

I have been taught to take a couple of port strokes at the narrows to get out of the way of boats coming down lake to the Narrows. I think I took it way too far. I could have just taken a point to the Island off the beach and that would have taken me straight to the bridge.

I also did an s-turn thingy after the bridge.

I need to figure out a good point south of the bridge to pick up and focus on to keep from drifting to middle. By the map, it’s the last house before the little marina south of the bridge, but I don’t know exactly what that looks like.

It was another really fun row. Highly motivated to keep plugging. Fun to play with the results afterwards.

Wednesday – 6/3 – Steady State – Lake Quinsigamond

I wanted a nice long row, and that’s what I got.

There was a bit of a wind from the south which sped things up on the way up the lake and slowed me down on the way down.

I was having such a good time that I added a bit extra. Instead of just doing the normal 12K loop of the lake, I kept going back down to the narrows and back again.

        Workout Summary - media/a83f56f61b-20200603-133055o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14871|01:19:48.6|02:41.0|130.9|19.6|141.4|155.0|09.5
W-|13938|01:10:27.4|02:31.6|140.0|19.3|144.2|155.0|10.2
R-|00938|00:09:21.6|04:59.4|062.2|21.7|119.9|155.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03420|17:21.8|02:32.3|140.5|18.9|137.1|146.0|10.4
02|05664|28:02.7|02:28.5|142.5|19.7|148.1|155.0|10.3
03|03554|18:28.1|02:35.9|136.9|19.5|146.3|153.0|09.9
04|01300|06:34.8|02:31.8|136.7|18.5|140.3|150.0|10.7

I am delighted to be back on the water.

Thursday – 6/4 – Drills on the 5s

Between the GPS speed order on Tuesday and the long session on Wednesday, I woke up sore and tired. I decided to do a technical session and keep it light.

So, I did 4 minutes of rowing at about r20, and then one minute of drills

  • On the square
  • Slow roll ups
  • Delayed Feather
  • Pause at body over
  • Open hands on recovery

I was really feeling the effort in the steady state sections and looked forward to the drills as a bit of a break. I think I have ramped up volume significantly and I was feeling it.

Friday – 6/5 – quick run

Well a short run, done slowly. I was planning to go rowing on Friday morning, but ended up staying up too late. So I scrubbed out of my launch window, and slept in instead. This might have been intelligently listening to my body, or just laziness.

I think I needed the sleep. I got up in time for my first meeting of the day and then at lunch time, I snuck out for a short run, just 2 miles around my neighborhood.

Saturday – 6/6 – 6 Darts Games

Down on the cape, but too windy for a coastal row. So, it was time for Darts! Chasing after high scores. My best is 14775. Today, I came close, but didn’t beat it. 3.98% drift.

After that, me and my son spent about 4 hours working on rebuilding our stairs down to the beach which have been destroyed for the third season in a row. Very sore and tired now.

Tomorrow: I think I will go for a run, or a coastal row, if the weather is nice.

First Coastal Row of the Season

Last post was on May 24th. Things have been pretty hectic since then.

Monday – May 25 – 6 Darts games

I love the dart game. It’s a great way to get good meters in at a low intensity and focus on something other than the measly watts I need to stick to in these workouts.

I also am always trying to beat the impossibly high scores that Sander manages to post. No luck yet. Todays scores were:

  • 14510,14575,14525,14400,14375,14675

That last on was an all time high score for me. I was pretty pumped to keep all my scores above 14000.

I was also really happy with the Heart Rate drift, only 2.28%

Tuesday – May 26 – 2 x 30′ / 5′ with bumps (Coastal)

The weather report for Tuesday was looking really great, so I loaded up my boat the night before. The tide was a bit dicey. I needed to row before work and the tide was falling. Low tide was right around when I wanted to get back to the beach. I was hoping I would get stranded on my way back. (I didn’t)

To make things even more interesting, I decided to do the sprint workout from the Stuck At Home Rowing Club. I love this workout. Two 30 minute pieces at a nice lazy pace, but even 5 minutes, you do a hard minute at a higher rate. On the erg, I would aim for r30. In a coastal boat, I was going to play it by ear.

You can see the effect of the tidal currents in the pace map. The first three bumps were done on the way out to my favorite buoy. Then I turned north and rowed against the ebbing tide toward the inner harbor. Then I turned back south and rode the tide back toward the red buoy. Finally I turned and did 2 bumps going northeast, and then the last one heading back toward the beach.

That was really fun! Great conditions.

Wednesday – May 27 – Rest day

Busy work day, and I was due for a break. I had trained 10 days prior.

Back on the Water – Huzzah!

Another week on social isolation. I’m getting better at it. A few very exciting developments.

First, I retrieved my boat from winter storage, rigged it up and went for my first row of the season, not counting that amazing week in early March when we managed to get on the water three days (3/9, 3/10, 3/11) before the pandemic hit.

Second, I am working with Sander and some Boston based rowers to try to figure out a way to have some competitive fun with rowing when all regattas and events are cancelled. Take a look at the instructions for the first event.

It will be a “Speed Order” challenge over the same course that the Head of the Charles follows. Through the miracle of GPS and rowsandall, people can run the course in their single anytime next week and upload their rowing data to compete.

I’m hoping that this will turn into a full season of challenges on the Charles, and spread to other venues. If anyone is interested in running a GPS Speed Order on your favorite course, get in touch and I’ll get you set up.

And it was a good week of training. I am enjoying running more than I expected, and I am now able to row for longer periods without a lot of shoulder pain.

Monday – 5/18 – 5.7km run on Lt Island

We decided to stay an extra day on the Cape and on Monday morning, I headed out for a slow run. Some parts of it were on the beach, and that was slow, hard work. Other parts of it were on sandy roads and I have no excuse, but I was still slow.

Tuesday – 5/19 – Quick row

It was an exciting morning. I headed out to the Lake and met Joe who let me in the boathouse and helped me load up my boat. I brought it home and only had enough time for a quick and easy row before my 8am meeting.

        Workout Summary - media/4eb43c721c-20200519-122216o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09670|00:42:00.0|02:10.3|165.3|18.9|129.7|140.0|12.2
W-|09461|00:40:00.0|02:06.8|171.3|19.2|130.3|140.0|12.3
R-|00210|00:02:00.0|04:45.7|045.6|11.9|119.0|140.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|09461|40:00.0|02:06.8|171.3|19.2|130.3|140.0|12.3

Wednesday – 5/20 – 45′ Bike / 2 dart games

Sticking to base work. Still limiting total rowing time. I was watching the movie John Wick, and I noticed that my HR was going way up when there was any kind of physical conflict in the movie.

Then down to the basement for a couple of dart games.

        Workout Summary - media/09b2b54c05-20200520-161816o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07468|00:33:09.4|02:13.2|159.3|18.4|143.3|151.0|12.3
W-|07441|00:31:51.4|02:08.4|165.2|19.0|144.0|151.0|12.3
R-|00028|00:01:18.0|23:32.0|013.9|02.0|125.8|151.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03813|16:20.0|02:08.5|164.7|18.6|143.4|151.0|12.5
01|03628|15:31.4|02:08.4|165.7|19.5|144.7|151.0|12.0

Getting better at keeping my effort down in the dart games and good results for these two 14375, and 14305. Still not challenging Sanders 14625 though.

Thursday – 5/21 – Fast (for me) run – 6.3km

This was basically the same course as I ran on May 8th at an average pace of 6:01. Today, I shaved that down to 5:57, but worked a bit harder. I had a really wonderful time, especially the last mile or so.

Friday – 5/22 – 12k on Lake Quinsigamond

It’s so exciting going for the first row of the year in my single. There’s an element of fear. Do I still remember how to row? Do I still remember how to get in an out of the boat? How cold is the water? And this year, I had the extra anxiety of wondering if my shoulder would be OK for carrying the boat and rowing.

I got to the lake right around 7am. I launched without any issue and headed down lake. I didn’t bother with a pick drill or anything, I just started rowing easy, and kept that up basically the whole outing. There was a bit of breeze blowing from the SW, which was only bothersome during the row back to the boathouse from the north end of the lake.

The good news. I remember how to row. The boat was setting well. To be honest about it, my shoulder is not great. But if I limited how far I extended to the catch, took the catch smoothly and lightened up my stroke a bit, I was able to row pain free.

There were a couple of waterskiers out and I got waked a bunch of times. I generally just stopped rowing for a few seconds to let the wakes pass. This early in the season, I didn’t really see the point in trying to finesse my way through the waves.

        Workout Summary - media/3d93653fd3-20200522-134050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11673|01:05:42.5|02:48.9|125.3|20.4|138.9|156.0|08.7
W-|10124|00:52:25.4|02:35.3|134.5|19.7|142.0|156.0|09.8
R-|01558|00:13:18.0|04:16.0|089.1|23.2|126.8|156.0|03.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01201|06:13.8|02:35.6|135.1|18.1|133.8|143.0|10.6
02|00504|02:38.5|02:37.1|135.1|18.9|135.0|142.0|10.1
03|01003|05:10.3|02:34.7|138.8|19.1|143.1|149.0|10.2
04|00257|01:21.4|02:38.2|126.9|19.1|137.3|142.0|09.9
05|01981|10:16.7|02:35.7|131.3|19.3|138.1|148.0|10.0
06|01860|09:31.6|02:33.6|134.5|19.9|146.0|152.0|09.8
07|00452|02:22.3|02:37.3|124.9|20.3|141.8|146.0|09.4
08|01049|05:18.3|02:31.8|140.8|20.6|148.2|156.0|09.6
09|00933|04:52.4|02:36.7|132.3|20.7|141.8|151.0|09.2
10|00883|04:40.1|02:38.6|137.7|20.8|150.3|154.0|09.1

Saturday – 5/23 – 3 x 30’/2′ on slides

Down on the Cape. We drove down on Friday evening and lazed around Saturday morning. In the early afternoon, I headed down to the basement for some easy rowing. The goal was to do the full 90 minutes below a HR of 145. I needed to ease up on the pace a bit in the last 30 minutes to respect the cap. I also found it easier (and easier on my shoulder) to row at r20. With the higher rate, I tried to increase power just a few watts.

        Workout Summary - media/479e44f499-20200523-183516o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22012|01:36:00.0|02:10.8|164.4|19.7|136.8|147.0|11.7
W-|21304|01:30:00.0|02:06.7|171.9|20.0|137.4|147.0|11.8
R-|00712|00:06:00.0|04:12.7|052.8|14.3|127.8|147.0|08.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07126|30:00.0|02:06.3|173.3|20.1|129.1|137.0|11.8
01|07102|30:00.0|02:06.7|172.0|20.0|139.4|145.0|11.8
02|07076|30:00.0|02:07.2|170.3|20.0|143.7|147.0|11.8

Sunday – 5/24 – Run to Bob’s Sub and Cone

Still down on the cape. The weather was beautiful, but cool. Good for running. I stuck to the roads today, but running here just feels harder. Maybe it’s the little but steep ups and downs. But it was a nice run.


After I got home, I had showered and I was just looking out the window when I saw a young fox, just napping at the end of our walkway. I must have disturbed him when I snapped his picture through the screen.

And on it goes

Last posted on May 10th.  Since then, nothing to exciting.  I haven’t fallen off any roofs, or broken any bones this week, so that’s a plus.

I ended up taking two days off from training.  No real reason, other than a limited desire to train.

Screen Shot 2020-05-17 at 9.26.35 PM

Sunday – 5/10 – 2 x 30’/5′ With Bumps

A fun session.  Row 4′ at r18 and 160W, then 1′ faster.  The faster bits start r20, and go up by 2SPM in each one.  So, a little bit of hard rowing with a lot of aerobic strokes.

Also a good chance to use rowsandall interval analysis

       Workout Summary - media/b9c94e1b23-20200510-201916o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15424|01:07:24.4|02:11.1|166.9|19.3|142.8|167.0|11.9
W-|14343|01:00:06.0|02:05.7|179.6|19.2|143.9|165.0|12.6
R-|01095|00:07:18.4|03:20.1|062.8|20.1|133.6|165.0|04.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00937|04:00.0|02:08.1|162.8|17.8|113.3|127.0|13.1
01|00236|01:00.0|02:07.3|175.6|19.2|129.4|131.0|12.3
02|00929|04:00.0|02:09.1|164.1|17.8|130.6|132.0|13.1
03|00248|01:00.0|02:01.1|199.0|21.4|136.8|141.0|11.6
04|00933|04:00.0|02:08.7|165.3|18.0|137.7|142.0|13.0
05|00259|01:00.0|01:55.8|225.3|23.8|141.1|148.0|10.9
06|00937|04:00.0|02:08.1|169.8|18.1|143.5|149.0|13.0
07|00271|01:00.0|01:50.8|249.8|25.9|146.0|153.0|10.5
08|00933|04:00.0|02:08.7|168.0|17.9|148.0|156.0|13.0
09|00276|01:00.0|01:48.5|263.8|27.4|148.7|156.0|10.1
10|00932|04:00.0|02:08.8|167.4|18.0|149.7|158.0|13.0
11|00282|01:00.0|01:46.5|283.9|29.3|150.9|159.0|09.6
12|00937|04:01.0|02:08.6|167.1|17.8|137.7|145.0|13.1
13|00239|01:00.0|02:05.8|181.4|19.6|145.9|147.0|12.2
14|00927|04:01.0|02:10.1|163.9|17.6|146.7|150.0|13.1
15|00253|01:00.0|01:58.7|204.7|22.0|146.8|151.0|11.5
16|00925|04:01.0|02:10.3|163.3|17.6|148.5|152.0|13.1
17|00260|01:00.0|01:55.3|226.7|23.7|150.1|155.0|11.0
18|00931|04:01.0|02:09.4|164.8|17.9|152.0|157.0|13.0
19|00266|01:00.0|01:52.8|241.2|25.4|152.8|159.0|10.5
20|00935|04:01.0|02:08.8|167.6|18.0|154.5|161.0|13.0
21|00272|01:00.0|01:50.1|261.2|27.6|154.2|160.0|09.9
22|00945|04:01.0|02:07.5|169.6|18.1|156.5|162.0|13.0
23|00282|01:00.0|01:46.5|289.9|29.9|158.0|165.0|09.4

Monday – 5/11 – 7.5km run

Screen Shot 2020-05-17 at 9.35.25 PM

Screen Shot 2020-05-17 at 9.35.39 PM

Screen Shot 2020-05-17 at 9.35.52 PM

Tuesday – No Training

Wednesday – 5/13 – half and half

30′ stationary bike

Screen Shot 2020-05-17 at 9.39.01 PM

2 dart games

Scores: 13840,14210

       Workout Summary - media/b10aaa2c46-20200513-121216o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07592|00:34:22.2|02:15.8|152.0|17.7|143.6|152.0|12.5
W-|07562|00:32:47.2|02:10.1|158.8|18.5|144.7|152.0|12.5
R-|00032|00:01:35.0|24:53.0|011.1|01.8|120.2|152.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03798|16:25.0|02:09.7|160.2|18.5|144.5|152.0|12.5
01|03764|16:22.2|02:10.5|157.5|18.5|144.9|151.0|12.4

Thursday – 5/14 – half and half

30′ on the bike

Screen Shot 2020-05-17 at 9.45.43 PM

2 dart games – 14005, 14085  (I was not on my game at all!)

        Workout Summary - media/6e3758c812-20200514-122316o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07424|00:34:06.6|02:17.8|148.2|17.9|142.2|152.0|12.2
W-|07397|00:32:15.7|02:10.9|156.2|18.8|143.9|152.0|12.2
R-|00029|00:01:51.0|32:21.3|008.4|01.4|112.3|152.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03757|16:15.0|02:09.8|159.6|18.7|143.6|152.0|12.3
01|03640|16:00.7|02:12.0|152.7|18.9|144.2|150.0|12.0

Friday – 5/15 – 7.3km run

Down on the cape.  Out and back on the road.

Screen Shot 2020-05-17 at 9.51.29 PM

Screen Shot 2020-05-17 at 9.52.31 PM

Screen Shot 2020-05-17 at 9.53.15 PM

Saturday – 5/16 – No Training

I spend a couple hours fixing some shingles on the roof, and then the fencing around the house.  Didn’t feel like training.

Sunday – 5/17 – 3 x 30′ / 2′ Steady State

I’ve been reading more about base training and I want to try to add more minutes at lower intensity.

        Workout Summary - media/11a6da4170-20200517-211416o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21759|01:36:00.0|02:12.4|157.0|19.5|134.1|144.0|11.6
W-|20997|01:30:00.0|02:08.6|164.6|19.7|134.9|144.0|11.9
R-|00765|00:06:00.0|03:55.2|044.2|17.5|122.3|144.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07003|30:00.0|02:08.5|164.5|19.1|128.6|140.0|12.2
01|06995|30:00.0|02:08.7|164.4|19.8|137.2|144.0|11.8
02|06999|30:00.0|02:08.6|164.8|20.0|138.9|144.0|11.7

 

Steady Diet of Steady State

Since my last post, on Sunday, I’ve settled into a pretty reasonable routine.

The rowing that I did last Sunday was heartening because I was basically pain free for low intensity, although definitely not willing to push the intensity up.

Monday – 5/4 – 3 x 20’/2′ Steady state

Still down on the Cape.  I pushed my luck a bit harder, by jumping back to an easy, but normal steady state session.  Three 20 minute intervals, all at a target of 160W.  I decided to let the stroke rate creep up a bit to limit the stroke pressure in the second and third interval.

       Workout Summary - media/fd448bed6b-20200504-115316o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14539|01:06:00.0|02:16.2|151.9|18.6|137.8|155.0|11.8
W-|13984|01:00:00.0|02:08.7|164.1|19.2|138.9|155.0|12.1
R-|00557|00:06:00.0|05:23.2|029.6|12.8|127.0|155.0|06.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04665|20:00.0|02:08.6|163.9|18.2|127.2|139.0|12.8
01|04667|20:00.0|02:08.6|164.9|19.7|140.9|149.0|11.8
02|04652|20:00.0|02:09.0|163.4|19.8|148.5|155.0|11.8

I think that might have been a bit too much for my shoulder.  I was stiff and sore later Monday night and worse on Tuesday morning.

Tuesday – 5/5 – 6.4km run

I got new shoes.  My old Nikes had lost all their springiness.  Today was the first voyage of the new Brookes.  I was slow, but expected to be.

Screen Shot 2020-05-09 at 10.20.21 PM

Screen Shot 2020-05-09 at 10.21.25 PM

bokeh_plot - 2020-05-09T221831.676

Wednesday – 5/6 – 30′ Bike / 2 dart games

Watching Giada in Capri making italian food while I rode the bike.

Screen Shot 2020-05-09 at 10.53.19 PM

Then I wandered down to the basement and played two dart games.

       Workout Summary - media/199d0c346e-20200506-124216o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07431|00:33:49.2|02:16.5|156.8|18.0|146.0|159.0|12.2
W-|07400|00:31:36.2|02:08.1|167.2|19.2|148.2|159.0|12.2
R-|00033|00:02:13.0|33:28.1|008.2|00.9|114.6|159.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03775|15:52.0|02:06.1|175.1|19.2|148.8|159.0|12.4
01|03625|15:44.2|02:10.2|159.2|19.2|147.6|152.0|12.0

Thursday – 5/7 – 30′ bike and 2 dart games

Sounds familiar?  Get used to it.  I think it will be my diet for a while.

Watched Giada again.  And pushed the pace on the bike a bit more.

Screen Shot 2020-05-09 at 10.54.53 PM

IMG_4037

Then two more dart games.  I’m slowly getting the hang of doing them easier.  I scored really well in the first one 14275, which is not far from my all time best of 14485.  The second one was much more of a challenge as I was trying to stick at 18 spm and keep it light.

        Workout Summary - media/afe45eb54c-20200507-193516o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07526|00:33:29.5|02:13.5|157.8|18.2|150.2|160.0|12.3
W-|07498|00:32:14.5|02:09.0|163.4|18.9|150.7|160.0|12.3
R-|00029|00:01:15.0|21:31.8|014.1|01.7|139.1|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03729|15:45.0|02:06.7|172.0|19.4|151.6|160.0|12.2
01|03769|16:29.5|02:11.3|155.2|18.4|149.8|154.0|12.4

Friday – 5/8 – 6.4km run

After I got back from my run on Tuesday, Strava helpfully pointed out that I had run the same course 3 years ago, and did it about 3 minutes faster.  That provided a bit of motivation for me to push a little harder this morning.  It was cold, about 45F, so I was in tights, hat, and fleece top.  And my new sneakers!

Screen Shot 2020-05-09 at 10.41.33 PM

I cut almost three minutes off my time.

Screen Shot 2020-05-09 at 10.48.32 PM

Cool thing I just discovered.  The rowsandall compare feature works for runs too!

bokeh_plot - 2020-05-09T224544.962

I worked a lot harder too!

bokeh_plot - 2020-05-09T224418.321

Saturday – 5/9 – 30′ bike and 2 dart games

Upped the resistance to 13, and that gave me an extra tenth mile.

Screen Shot 2020-05-09 at 10.55.58 PM

IMG_4038

Then two dart games.  I was not in the groove today.  13910 and 13825.

        Workout Summary - media/937839d9b9-20200509-220216o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07700|00:34:51.2|02:15.8|150.7|17.5|149.1|158.0|12.6
W-|07673|00:33:27.2|02:10.8|156.6|18.1|149.9|158.0|12.6
R-|00027|00:01:24.0|25:45.1|010.4|01.7|129.2|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03866|16:40.0|02:09.3|161.9|18.2|151.0|158.0|12.7
01|03807|16:47.2|02:12.3|151.4|18.0|148.8|153.0|12.6

Tomorrow:  Probably more of the same bike/rower split.

 

Back to your regular programming

It’s May!  Hopefully the weather will get better, and we’ll be able to row outside soon,  This Friday, my wife packed up and headed down to the cape for the weekend.

We arrived Friday evening, and stopped to pick up a “hands free” pizza on the way.

Saturday – May 2 – 6km run

On Saturday, we lazed around and relaxed.  In the afternoon, I decided to go for a run.  I guess I should put quotes around “run”, since it was notably slow, but really enjoyable,  I clambered down to the beach and ran around the island to north side.  I just made it before the tide washed over the beach at the northwest corner.  Running on sand was quite a challenge.  It’s much softer sand than in Aruba.

After I turned at the northeast corner, I walked a bit, and then I was on harder packed sandy roads.  I ran all the way to bridge on the causeway, then turned and ran down the main road on the island and all the way around to the little beach on the southwest corner.  Then I turned into the wind and did the last slog home back on soft sand again.

Screen Shot 2020-05-03 at 5.45.31 PM

It was a moderately hard workout, but not that long.

Screen Shot 2020-05-03 at 5.48.22 PM

Screen Shot 2020-05-03 at 5.50.01 PM

Sunday – 3 May – 3 x 15′ / 2′ steady state

It was 15 days ago when I took the fall off the ladder.  The scrapes have healed, my elbow is mostly better.  There is still something wrong with my thumb; it really does not like lateral pressure.  My shoulder is OK, but still has limited range of motion.

I was thinking that it would be a good time to see whether the damage that I’ve done would keep me from rowing.

I dialed up 2000m for a warmup.

I started off with a pick drill.  20 strokes just arms.  I felt a bit of a twinge from my elbow if I extended it completely.  Well then, we will just use that as a reminder to keep soft arms.  By the end of the 20 strokes, I was able to take them without any pain.  Good.

Then arms and body.  Now I became aware of a new limitation.  If I indulged my bad habit of reaching too far at the catch, my shoulder would remind me not to do that.  A few strokes and I managed to get into a groove that was working.

Then into full strokes.  Now the final bit of coaching from my shoulder.  Don’t take the catch too hard.  It was as if Robby Manson was there telling me to hang and bang.  If I hit the catch too hard, my shoulder would definitely twinge.

So, the end result is that my elbow and shoulder are conspiring to make me row better.

After 15 days off, the rest of the 2000m felt like a very long way to row, but I was doing well.  Mostly pain free and maintaining reasonable power.

After I finished that, I decided to do another 45 minutes or so of easy rowing.  So, 3 x15’/2′ at 160W.  I let the stroke rate climb up from 18 to 20 over the three pieces to keep my strokes nice and light.

So, what to do now?  I think I will stick to easy stuff on the erg for now and go running a couple of times a week for the more intense sessions.  I don’t want to push it too fast.  Mostly, I want to get stronger for the return of OTW, hopefully in the next couple of weeks.

 

Stuck at Home

Last post was on March 8th, and although COVID-19 was already affecting people in my company, and all over the news, I had no idea how quickly and completely everything would be turned upside down.

Today is March 22nd, so 14 days have elapsed, and I keep trying to focus on the positive.  My family, my friends and my coworkers are all still healthy.  I am proud of how my company is responding to the crisis.  I see hope in the decreased rate of new cases in places like China.  But, it has been a massive adjustment to my daily life.

I’ve been working remote since March 12th.  Seven work days.  My wife works in an elementary school, and has been out since March 16th.

Something funny, though.  I was quite happy in the week of March 9th, because it was unseasonably warm, and I was able to row on the water three times.  Since then, the weather has turned, and the club is shuttered due to COVID-19 so I’m not sure when I’ll row again.  It was brilliant to get back on the water though, and I’m so glad I got the chance.

Since we’ve been locked in, my friend, Sander, and I have started a Facebook group, the Stuck at Home Rowing Club (SAHRC).  It started innocently enough.  We were thinking that a lot of people who were used to training with others might be looking for community and structure to take the place of now cancelled or postponed races and shuttered clubs.  It kind of took off (on the scale of a tiny sport like rowing) and currently has 564 members.  We post 6 workouts a week, which we select by polling members.  We are currently running a contest to create a logo, and I’m just delighted by the whole thing.  If you are interested, ask to join.  We are letting in just about anyone who want to join.

In terms of training.  Being locked in has allowed me to be a bit more consistent.  On Tuesday, all I could manage was short walk after work. And Friday, I just never had a window without interruptions because of work issues related to COVID-19.  If I am to be as honest with myself as possible, I am also staying up too late and not getting up early enough to reliably workout before work.  I need to fix that next week.

bokeh_plot - 2020-03-22T173404.664

Here’s the day by day

Monday – March 9 – 12K on Lake Quinsigamond in a double

The weather was great, and I met Joe at 6 at the boathouse.  The water level in the lake is controlled by a dam at the extreme south end, and it is always allowed to get quite low in the winter.  So, getting the boat down on the dock is a little bit of a production involving two sets of slings and some fast foot work.

Since this was the first row of the year for me.  We just played it by ear.  A nice long build during the first leg to the south end of the lake.  Then a bit of pyramid on the way back north.  There was a building breeze from the south during the workout, so the last bit from the north end of the lake was a bit of a slog.

        Workout Summary - media/0c93b6017b-20200309-115105o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11593|01:05:53.3|02:50.5|000.0|21.8|134.8|165.0|08.1
W-|10471|00:51:43.3|02:28.2|000.0|21.5|141.4|165.0|09.4
R-|01126|00:14:10.4|06:17.7|000.0|22.7|111.1|165.0|03.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03308|16:17.8|02:27.8|000.0|20.4|129.3|164.0|09.9
02|05579|26:47.4|02:24.1|000.0|22.5|149.1|165.0|09.3
03|01585|08:38.1|02:43.5|000.0|20.5|140.2|151.0|08.9

It was great to be back on the water again.

Tuesday – 10 March – 12K on Lake Quinsigamond in a Quad

Joe and my adventure was great, and a couple more folks signed up for Tuesday morning, so we were able to take out a quad.  I stroked, and they let me pick the workout.  I decided to do a nice, easyish rate ladder session.

  • 4′ @ 18, 3’@20, 2’@22, 1’@24
       Workout Summary - media/46a1d0dd94-20200310-135808o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11751|01:04:54.2|02:45.7|000.0|19.8|131.3|158.0|09.1
W-|10533|00:52:23.9|02:29.2|000.0|20.0|138.1|158.0|10.1
R-|01221|00:12:30.6|05:07.4|000.0|19.2|102.8|158.0|04.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03267|16:11.1|02:28.6|000.0|19.0|132.8|145.0|10.6
02|05527|27:18.2|02:28.2|000.0|20.5|141.7|158.0|09.9
03|01738|08:54.6|02:33.8|000.0|20.2|136.9|145.0|09.7

Wednesday – 11 March – Stock Interval Stack in the Double 

It was a bit colder, but not so bad at all.  Mid-30s.  Joe and I met at 6.  He asked me what I wanted to do for a session.  I inquired if he was up for something different, knowing that the answer is always yes.  I suggested we do one of the short interval stack workouts that Stephen Seiler posted a 2 part video about.

The session was 2 x (15 x 30″ on 15″ off) / 5′ rest between.

It was wonderful.  We did the fast bits at r30.  It feel so good to go fast.  And doing it in such short intervals meant that we could focus a bit on technique, at least in the early reps.  By the end of each set, I was definitely feeling it.

If I don’t get to row on the water for a while, this was a great workout to remember.

Thursday – 12 March – 2 x 30’/2′ L4

At home in the basement on slides.  Isolation begins!  I had a window in my schedule in the afternoon and took advantage to row.

Friday – 13 March – 2 x 30′ / L4

Another mid day row.  Another L4.  Slightly better HR response

Saturday – 14 March – 3 x 30′ steady state

On slides.  Low intensity base builder.

Sunday – 15 March – 20 minute test (SAHRC Session)

We are recommending to SAHRC member to do a 20 minute test to get a reasonable threshold power estimate for other workouts.  Today it was my turn to get it done.

Down on the cape.  If we are going to be isolating, it might as well be someplace nice!

On slides, which is new.  Previously I have done all testing on a static erg.  Not happy with the result 230 W (1:55.0).  High HR, fade at the end.  Not so great, but a good marker for upcoming SAHRC workouts.

Monday – 16 March – 3 x 20′ rate ladders (SAHRC Steady State Session)

This was harder than I hoped it would be.  Very close rate changes.  Leaving out the rests didn’t help!

Tuesday – 17 March – 30 minute walk

On the cape.  I had a busy and stressful day, with no breaks.  When I quit around 6pm, I just needed to stretch my legs and get some fresh air.

Screen Shot 2020-03-22 at 6.31.25 PM

Wednesday – 18 March – 40′ HR limit at 75 HR Max (SAHRC Steady State Session)

On the cape, On Slides.  I managed to get up early to do the session.  Good thing.  My day was a tornado of COVID-19 task force meetings and other tasks.  Oh, and it was my 57th birthday.  Yay.

Thursday – 19 March – 8 x 2’/4′ (SAHRC Hard Session)

Back in Hopkinton.  A slight variation on the classic 8x500m.  Using time based intervals to make it better for a wider range of rowers to use.  I did this at the end of the work day and I didn’t have time for a warmup, so I just dove right in.  I took it easy on the first couple reps, then got into a good groove.  I killed the last rep!  That felt good.

Friday – 20 March – No Training

I had an 8am meeting and I was going strong for work stuff until about 7 at night.  I never came up for breath.

Saturday – 21 March – 2 x 30′ L4 in the morning, strength in the afternoon (SAHRC Body weight session)

I felt crappy in the L4.  High HR.  I was originally wanting to do 3 x 30, but I decided I’d had enough after 2.

Then in the afternoon, I steeled myself to do the body weight session.  It kicked my ass.

90200043_10216346755169320_3482641134667169792_n

I made it through the squats and the bulgarian Split squats, and the squat jumps.  But after the first set of 10 burpee/split lunges, my knees, lungs, thighs and glutes all informed me that we were done with squatting.  I did rally to do the 75 sit ups and planks.

Sunday – 22 March – easy HM with a hard 2k at the end.

I woke up this morning, paralyzed from the waist down.  My core muscles were sore, but not so bad.  My thighs were another story.  Going down stairs was miserable.  Bending over to pick things up made me feel like I was eighty.  I had to lie on my back with my legs in the air to put on my socks.  I guess this body weight stuff is probably a good idea, but I have to say, I am not enjoying the day after!

I wanted something long and easy.  After all, I have time to kill.  So I dialed up a half marathon and started rowing, aiming at a 2:10 pace.  2:08 felt a bit better, so I went with that.  After about an hour, I needed to ease up a bit to limit HR drift.  With 2k to go, and a projected time of 1:30:30, I decided I wanted to finish below 1:30:00.  So I increased the rate, brought the pace down to around a 1:58/1:59 and finished it off.

Mission accomplished 1:29:40.

I have another busy week of isolating coming up.  A blur of webex meetings, instant messages, conference calls and emails.  At least I have rowing to keep me somewhat sane.

2/3 – 2/8 – Feeling worn down

I was supposed to be in Korea this week.  I was going to be presenting at a conference in Seoul, but the conference was cancelled because of concern over the Coronavirus.

So that should have been a great thing from a rowing perspective, but it wasn’t.  I feel down and unenergetic all week.  I did all my sessions, but missed power targets and didn’t look forward to training.

Monday – 2/3 – 8 x 500/3’30” L1

OK, at least I had one good session.  I totally slayed this session.

I started with a full fletcher warmup.  I felt pretty good.  Then into the session.  Target was 1:41.  I managed 1:40.1.

Well controlled, hard work.

Tuesday – 2/4 – 60′ L4

      Workout Summary - media/20200204-1336340o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15257|01:06:00.0|02:09.8|169.5|19.2|138.6|161.0|12.1
W-|14433|00:60:00.0|02:04.7|180.9|19.5|139.3|160.0|12.3
R-|00828|00:06:00.0|03:37.4|056.2|15.7|131.1|160.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04793|20:00.0|02:05.2|178.0|19.1|130.8|141.0|12.5
01|04809|20:00.0|02:04.8|180.5|19.5|140.6|151.0|12.3
02|04830|20:00.0|02:04.2|184.0|19.9|146.6|160.0|12.1

Wednesday – 4×2000/5′ L2

I had a customer dinner on Tuesday night and I ate a lot.  I don’t know if that was the problem, or what, but I totally flamed out in this workout.  It was ugly.

Target pace was 1:50.  Maybe I pushed the first too hard at 1:48.7, but I don’t think so.  The second rep was awful.  Two major breakdowns.  Then I reset expectations to 1:52 for the third and fourth and managed to do a bit better than that.

Disappointed in the workout.  Glad I stuck it out though.

Thursday – 2/6 – 3×20’/2′ L4

Still feeling drained, so I just went really easy.  Alternating 18/20 rate.

     Workout Summary - media/20200206-1621380o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15337|01:07:07.0|02:11.3|166.1|18.8|143.2|157.0|12.1
W-|14347|00:60:00.0|02:05.5|178.0|19.1|144.8|157.0|12.5
R-|00993|00:07:07.0|03:35.0|066.4|16.1|130.1|157.0|08.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|04783|20:00.0|02:05.4|178.1|19.0|136.4|147.0|12.6
02|04783|20:00.0|02:05.4|178.1|19.1|147.0|154.0|12.5
03|04781|20:00.0|02:05.5|177.7|19.3|151.0|157.0|12.4

Friday – 2/7 – 30′ Threshold L3

Still feeling less than great.  But decided to keep trying.  My goal was 1:54.  I was secretly hoping that it would feel really easy and I could push the pace to 1:52 and get closer to 8000m.  I was really proud when I broke 8000m for 30min.  It was not be today,

I knew I was in trouble in the first 1000 meters.  It was really hard to hold the target pace.  I had my first breakdown around 8 minutes in.  I wasn’t in massive distress, but I was uncomfortable and it just seemed like the amount of time stretched in front of me was impossible.  I started to doubt myself and questioned why it was worth it to push so hard.  This debate went on for a little bit and the quitter in my head won.  I started up again, with the intent of targeting a slower split, but had trouble settling into it.  Then I had a couple more breakdowns in quick succession.  Finally, I got pissed at myself and resolved to just hold 1:55 and row.  I almost made it  I got to within 3 minutes of the end and had another attack of the demons.  This one was quick and I got back it it to finish it out.  End result for the full piece was 1:55.0.  Without the drama, 1:54 was totally doable.

      Workout Summary - media/20200207-1331340o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11816|00:51:32.3|02:10.9|192.5|23.0|152.3|179.0|10.0
W-|11811|00:47:47.4|02:01.4|207.4|24.1|154.9|179.0|10.3
R-|00013|00:03:45.1|145:54.6|002.4|08.7|119.4|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:46.0|02:11.5|190.0|24.4|134.4|156.0|09.3
01|00532|02:00.0|01:52.7|245.9|25.2|130.2|151.0|10.6
02|00528|02:00.0|01:53.6|239.2|25.1|154.6|158.0|10.5
03|00530|02:00.0|01:53.1|240.8|25.2|159.6|160.0|10.5
04|00508|02:00.0|01:58.0|223.6|27.9|158.5|161.0|09.1
05|00500|02:00.0|02:00.0|216.1|25.4|157.7|160.0|09.8
06|00498|02:00.0|02:00.4|212.3|25.3|156.8|159.0|09.9
07|00517|02:00.0|01:56.1|225.3|24.5|160.1|162.0|10.5
08|00523|02:00.0|01:54.8|228.6|25.0|163.4|165.0|10.5
09|00523|02:00.0|01:54.7|232.7|25.3|166.4|168.0|10.3
10|00524|02:00.0|01:54.5|232.6|25.3|169.4|170.0|10.3
11|00525|02:00.0|01:54.2|234.6|25.4|171.3|172.0|10.3
12|00525|02:00.0|01:54.3|236.6|25.6|173.7|175.0|10.2
13|00527|02:00.0|01:53.8|235.4|26.0|174.9|175.0|10.2
14|00512|02:00.0|01:57.1|221.9|25.8|174.8|176.0|09.9
15|00538|02:00.0|01:51.6|253.3|26.9|175.8|179.0|10.0
16|02000|09:01.4|02:15.3|142.9|19.0|147.1|153.0|11.6

Saturday – 2/8 – 2 x 30’/2′ steady state

I was planning to do 90 minutes, but I felt really tired in the first 30 minute piece and very hungry for some reason.  I decided to cut it back to 60 minutes and I’m glad I did.

First piece, I rowed at 20spm and targeted 180W.  Second one 18spm and 170.

      Workout Summary - media/20200208-2311280o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14581|01:04:00.0|02:11.7|168.2|18.4|134.5|145.0|12.4
W-|14369|00:60:00.0|02:05.3|177.9|19.1|134.8|145.0|12.6
R-|00214|00:04:00.0|09:21.7|021.6|07.0|129.5|145.0|06.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07238|30:00.0|02:04.3|181.6|20.0|129.8|141.0|12.1
01|07131|30:00.0|02:06.2|174.3|18.2|139.8|145.0|13.1

So, a pretty lackluster week.  But a lot of volume.  I’ve done 10 days straight, including over 50km over two days last weekend.  I’m going to keep rowing through Wed of next week when I take a quick trip to San Jose, and will need to miss 2 training days.