The rest of my testing

Sunday – Oct 21: 10″ peak power test

Started with a Fletcher warm up, as one does.

Then I got myself ready for a wild ride.  Damper up to 10, feet strapped in tight, crank some good tunes and get ready for action.

I set the erg for 1′ work and 2 minute rest intervals.  I only rowed hard for the first 10 to 15 seconds of each interval.

Well, that’s not very satisfying.  Here’s the pace, power and rate as different charts

The point of a peak power test is to see the maximum power (or lowest split) that you can get over a 10 second blast.  The test protocol is defined here.

I did 5 sprints with the erg on the floor, which is the test standard, and then 2 sprints with the erg on slides, which is a f&*^ing blast!

I discovered something interesting with this test.  Under some circumstances, painsled does not log every single stroke. Here’s the data…

foo

The last column is the stroke count and there is no data for stroke 1,2,3,4,7,9.  So that means that the data that I have is somewhat unreliable.

What I saw on the monitor was a minimum split of 1:18 on most of the static reps.  I saw one pull with a 1:17.   That is 1 split off my all time best low pull.  I took the highest wattage of any of the recorded strokes and that was 1:17.8 or 742W.

On slides, I saw 1:12 on the monitor in both reps, that’s a whopping 923W.  Of course I could rate up to about 60 spm on slides which helped out a bit.  Needless to say, the static results are the ones that will be used for planning training.

Monday, Oct 22 – 1K test

I hate Monday’s.  I never get enough sleep, and I am working out first thing in the morning, usually after working out in the afternoon the day before.  This Monday was no exception.  But I really wanted to get this set of fitness tests behind me.

What was left?  The 1K test.  The soul of simplicity.  Row 1000m as fast as I can.  Use the average power as a proxy for my VO2max wattage.

To begin, the ritual fletcher warmup must be completed.

Apparently, Monday morning’s don’t suck.  I was a bit faster, with much better HR response than on Sunday.  Buoyed with new confidence, a strapped in for 3 minutes of hell (the first 15 seconds aren’t really so bad).

Actually, the first 250m was just fine.  I set out with a goal of matching my test from last year.  This was an average split of 1:39.4.  I guess I was pretty juiced because my average pace was a 1:37.6 over the first 250.  In the second 250, I started to really feel the burn and I dialed it back, just a hint to 1:38.6.  When I crossed the 500m mark, I was in respiratory distress, but I found I could tweak the rate up just a little and calm my breathing down.

Around 700m, my legs were burning, but with only 30 or so strokes to go, I closed my eyes and counted to 10.  I opened my eyes and I there was about 210m to go.  I did it again.  120m to go.  And the splits were getting better, not worse.  I counted down the last ten, and then there were two strokes to go.  Done.  3:15.2.  Boom.  Fastest 1k that Ive done since my 3:10.5 PB back in 2014.

I did a slow 2k to cool down.  I had a nasty erg cough the rest of the day, but it was totally worth it.  I ranked it on the C2 logbook.  19th out of 403 for the men’s 50-59 heavies.  3rd best for USA.

So that concluded the fitness tests.  The results…

Screen Shot 2018-10-28 at 3.19.35 PM.png

Compared to a year ago.

  • Peak power:  +21W
  • 1000m: +20W
  • 20′ test: +15W
  • 75′ test: +13W

I’ll be trying to figure out what that means for winter training with Marlene over the next couple of weeks, but looking at the numbers, my strongest performance was at 1000m.  Since my focus is head racing, I will need to work on aerobic capacity, and lactate threshold.

 

 

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.

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.

 

 

Friday: Steady State, Saturday: Threshold

Friday: 3 x 20′ / 2′ on slides

I flew out of San Jose at about 9pm and arrived in Boston at 5:15am Friday morning.  I got an hour or two of sleep on the plane.  Once I got to Boston, I got to my car and drove home to Hopkinton, grabbed a few things I needed for the long weekend and headed to the Cape.  I ultimately arrived around 9am.  I went to bed for a couple of hours and woke up feeling kind of groggy.  I felt a bit better as the day went on.

I toyed with the idea of going for a coastal row, but it was a bit windy and I didn’t feel like the hassle of loading the boat.  Instead I just popped down to the basement for a steady state session on slides.

It was a pretty lousy session.  I needed to slow way down to keep my HR below the caps.

          Workout Summary - media/20180831-2030270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14499|65:59.0|02:16.6|144.3|19.5|147.1|162.0|11.3
W-|13795|59:53.0|02:10.3|155.1|19.4|148.4|162.0|11.9
R-|00707|06:00.0|04:14.6|038.1|20.4|134.8|162.0|06.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04712|20:00.0|02:07.3|163.7|19.8|140.6|148.0|11.9
01|04547|20:00.0|02:12.0|152.5|19.1|150.0|155.0|11.9
02|04536|19:53.8|02:11.6|149.1|19.3|154.5|162.0|11.8

Someday, I’m gonna figure out how to improve the accuracy of the summaries.

Saturday – Sept 1: 36′ Minute Threshold Piece in a coastal row.

It was gorgeous today!  Sunny, about 75F, light to moderate breeze from the East.  That’s the best direction for the wind because it provides the best water conditions since the wind is coming off the land.

I launched from the north beach and turned to head into Loagy Bay.  I wanted to get as long of a straightish run as I could get.  I hate turning around in long threshold pieces.  I figured I could run up along Indian Neck, and then turn West and head toward Chequessett Neck and finish by the outlet of the Herring River.  This would be running with the incoming tide, but there wouldn’t be much current close to shore, and the chop should be minimized except as I crossed to Great Island, and  then it would be generally behind me.

Screen Shot 2018-09-01 at 5.35.29 PM

          Workout Summary - media/20180901-2110280o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14550|83:37.0|02:52.4|000.0|22.7|158.3|182.0|07.7
W-|14551|83:37.0|02:52.4|000.0|22.7|158.3|182.0|07.7
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|01658|09:00.0|02:42.8|000.0|20.1|140.0|152.0|09.2 - warmup
01|06827|36:00.0|02:38.2|000.0|24.4|171.4|182.0|07.8 - Main piece
02|06066|38:37.5|03:11.0|000.0|21.7|150.4|181.0|07.2 - Long row home!

The row went very well.  I just counted strokes.  Every hundred was another 4 minutes down.  I wasn’t sure how many minutes I would get out of the course.  It turned out to be about 36′.  I had two slow downs.  The first was a massive waking that seemed to get me from two directions, and then soon after that, I needed to turn to avoid the shoal as I got to the Herring River inlet.

I was really pleased with the workout.  I was able to settle in to a groove with my HR in the 170s and just keep cranking.  I’d like to get the stroke rate up over the next month, but for now, I am just pleased to have unbroken sessions and good efforts.

After I finished, I realized just how far away I was from home.  And I also realized that a lot of it would be into the wind and tide.  I decided to just take it easy and focus on rowing with reasonably good form.  I was really tired for the first 10 minutes or so after I finished the hard piece, but by the time I got close to the end, I was feeling good and pushed a little harder.

Now, a few hours later, I am starting to feel very stiff and tired.  And I have a couple of really big blisters.  I guess it was a pretty hard workout after all.

 

Training Log – Aug 15 to Aug 27

Wednesday, August 15 – Brief HIIT session in the fitness center

I arrived in San Jose Tuesday afternoon, and headed straight to my meeting.  I spent the rest of the afternoon in our office and than had a business dinner that night.

In the morning I had a window to do a quick workout in the hotel fitness center.

I did a brief warmup and then I did a HIIT session on the treadmill.  It was 30 seconds of hard running on a 15% incline and then 4:30 of walking on the incline.  I did 6 intervals.  For some reason the data from the session did not get captured right.  It was very hard work when it was going on, but not a whole lot of it.

Thursday, August 16 – Easy 50 minutes in the fitness center

I flew from San Jose to Austin on Wednesday morning, then had meetings in our office there in the afternoon.  That evening we had a customer dinner.  In the morning, I got up and went to the fitness center of the hotel.

First, I did 30 minutes of incline walking (15% grade, ~3mph) on the treadmill.  Then I moved over to the stationary bike and did some rolling hills for another 20 minutes.

Screen Shot 2018-08-27 at 8.38.28 PM

Not very impressive, and extremely boring.  The rest of the day was a blur of meetings.  I caught an evening flight back to Boston, arriving around midnight.

Friday, August 17 – No Training

I decided to get a some sleep on Friday morning instead of trying to squeeze a row in.  I brought my workout clothes to work hoping that I could sneak off for a quick session during the day sometime.  But all my time slots got booked up as the day went along.

Saturday, August 18 – 15 x 3′ / 1′

Saturday morning we had made arrangements for a tree service to come in and work on a bunch of trees that were damaged over the winter.  These guys were amazing.  They trimmed everything, stabilized some badly bent trees and even reshaped our shrubs.  They got it all done by the middle of the day.

My wife and I were planning to go down to the cape later in the day, so I had time for an erg session on the dreaded dynamic.  Today’s assignment was a 15 x 3’/1′.

This is a favorite session of mine, but I didn’t know how to pace it on the dynamic.  I was guessing somewhere between 1:55 and 2:00. I decided to start at 2:00 and try to negative split until things got dicey.

Things got dicey after about the 5th rep.  Then things got really dicey at the end and I blew up in the 14th rep.  But, judging by the HR stats, it was a pretty tough session.

Too bad the paces were so slow.

         Workout Summary - media/20180818-1750260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13453|60:05.0|02:14.0|168.0|25.9|164.4|181.0|08.6
W-|11266|45:00.0|01:59.8|207.7|26.7|163.1|181.0|09.5
R-|02203|15:05.0|03:25.5|049.7|23.7|168.3|181.0|05.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00761|03:00.0|01:58.2|207.8|24.4|125.9|150.0|10.4
01|00762|03:00.0|01:58.1|213.3|25.4|148.2|158.0|10.0
02|00779|03:00.0|01:55.5|218.1|26.6|155.2|163.0|09.7
03|00780|03:00.0|01:55.4|227.3|26.8|159.2|168.0|09.7
04|00780|03:00.0|01:55.3|230.2|25.5|163.7|171.0|10.2
05|00746|03:00.0|02:00.7|208.0|24.5|161.9|169.0|10.2
06|00762|03:00.0|01:58.1|212.9|24.7|165.6|175.0|10.3
07|00756|03:00.0|01:59.0|218.1|26.7|169.1|177.0|09.4
08|00779|03:00.0|01:55.5|227.5|28.8|172.8|180.0|09.0
09|00751|03:00.0|01:59.8|203.9|26.4|170.9|179.0|09.5
10|00755|03:00.0|01:59.3|203.2|24.6|173.1|181.0|10.2
11|00711|03:00.0|02:06.5|184.7|29.9|173.6|181.0|07.9
12|00746|03:00.0|02:00.6|202.1|26.0|169.8|181.0|09.6
13|00666|03:00.0|02:15.2|159.0|30.5|173.0|179.0|07.3
14|00732|03:00.0|02:03.0|199.2|29.0|164.3|178.0|08.4

Sunday, August 19 – 3 x 20′ / 2′

I had hopes of going for an open water row, but it was a bit too windy.  I settled for an easy steady state session.  I had planned to do 4 x 20′, but my HR was high and I was having trouble holding a reasonable pace.  I decided to cut it off after 3 intervals.

          Workout Summary - media/20180819-1745260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14696|66:00.0|02:14.7|151.1|20.2|144.8|157.0|11.0
W-|13912|60:00.0|02:09.4|161.5|20.0|145.8|157.0|11.6
R-|00788|06:00.0|03:48.7|046.6|22.5|135.2|157.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04724|20:00.0|02:07.0|170.3|20.1|137.2|148.0|11.7
01|04624|20:00.0|02:09.8|160.2|20.0|148.3|153.0|11.6
02|04564|20:00.0|02:11.4|154.1|19.8|151.8|157.0|11.5

Monday, August 20 – 4 x 2000 / 4′

We stayed down on the cape on Sunday night and I got up at 5 to make my way to work.  It takes somewhere between 2:30 and 3:30 depending on traffic.

On this particular monday, the traffic wasn’t so bad, and I made it to work with enough time for a workout in the fitness center.

I am trying to organize my training a bit more and start focusing on a few potential head races, so I wanted to increase the intensity of my training weeks.  Today’s session is basically my goto head racing training session.  On the static erg, and my very best, I could do this session with an average pace around 1:45.  I am not at my best.  In fact, judging by my steady state pace, I would say that I am about 8 to 10 splits off my best form.  So I decided to target 1:55 for this session and see how it went.

This was a really good session.  I felt like the pace target was good and I was able to stick to it. It was pretty motivating.

Tuesday, August 21 – 70′ Drills on the fives – OTW 1x

Hooray!  Back in my boat.  Since it had been a while, I decided to do a technical session.

The session is really simple.  4 minutes of rowing, and then 1 minute of drills, rotating between these four

  • 1/2 slide
  • delayed feather
  • pause at body over
  • open hands on recovery

It’s an engaging, challenging session that goes by really quickly.

Wednesday, August 22 – 12 x 3′ / 1′

The plan was for 15 x 3′, but I ran out of time, and frankly energy.  This session is hard work!  But, then again, it’s supposed to be.  The whole point of this session is to put in a lot of strokes at head race pace and pressure.  Right now that’s awfully slow, but that will change with a but of focused work.

The pace on these is a bit deceptive because a lot of the intervals happen through the big s-turn, which slows me down a bit.

          Workout Summary - media/20180827-2250260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11919|65:02.0|02:43.7|117.9|23.7|156.9|177.0|07.7
W-|07790|35:39.0|02:17.3|155.9|25.3|163.8|177.0|08.6
R-|04142|29:24.0|03:33.0|071.9|21.8|148.4|177.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00167|00:47.4|02:22.3|123.0|20.3|143.0|147.0|10.4 - warmup burst
02|00663|02:59.6|02:15.4|147.2|25.0|154.9|163.0|08.8
03|00546|02:29.8|02:17.1|149.5|25.6|161.1|166.0|08.5 - downriver turn
04|00648|02:52.4|02:12.9|166.1|26.8|163.3|170.0|08.4
05|00644|02:58.4|02:18.5|154.1|26.5|165.8|172.0|08.2
06|00599|02:49.6|02:21.5|155.9|24.3|161.9|172.0|08.7 - upriver turn
07|00607|02:50.4|02:20.3|161.2|24.6|165.6|174.0|08.7
08|00644|02:54.4|02:15.4|152.2|25.1|167.0|176.0|08.8
09|00656|03:00.3|02:17.4|145.1|24.6|167.0|175.0|08.9 - down river turn
10|00648|02:54.8|02:14.8|163.8|24.7|168.0|177.0|09.0
11|00092|00:25.8|02:20.4|153.1|25.4|159.1|160.0|08.4 - hit the weeds!
12|00622|02:49.3|02:16.0|158.9|25.8|161.1|175.0|08.5
13|00636|02:55.9|02:18.4|161.0|26.9|166.8|174.0|08.1 - upriver turn
14|00616|02:51.7|02:19.3|165.2|25.5|169.6|177.0|08.5

The low point of the workout was interval number 10.  I finished #9 going under the stone bridge and into the channel leading to the basin.  With a one minute rest, it’s barely enough time to get the boat turned around.  On this turn, I managed to get my point wrong for the next interval, and within 30 seconds, I managed to get way to close to the weeds along the bank and really entangled my starboard oar.  It took me a couple of minutes to back my way out of the situation.  I was lucky I didn’t flip.

The last three intervals passed without any additional drama.  Well, except it started raining on interval 10, and by the time I finished it was pouring!

Thursday, August 23 – 70′ Steady State

One of the great things about doing a good job on a high intensity session is that you really feel like you’ve earned your right to a low intensity session for the next day.  That’s the way I felt on Thursday.  I just wanted to work on clean finishes and take it easy.

          Workout Summary - media/20180827-2251030o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13708|77:51.0|02:50.4|108.1|18.7|134.0|148.0|09.4
W-|13013|66:14.0|02:32.7|117.0|18.3|138.2|148.0|10.7
R-|00700|11:37.0|08:17.9|056.9|20.6|109.6|148.0|07.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03895|19:42.4|02:31.8|114.9|17.9|135.2|147.0|11.0
02|02753|14:10.1|02:34.4|117.1|17.7|139.6|148.0|11.0
03|02735|13:34.9|02:29.0|120.8|18.8|140.8|147.0|10.7
04|02800|14:21.1|02:33.8|118.4|18.6|139.8|146.0|10.5
05|00830|04:26.2|02:40.4|110.4|19.8|134.3|145.0|09.4

Easy peasy.  delightfully low heart rate.

Friday, August 24 – no training

Well, isn’t that remarkable.  Taking a rest day after 6 consecutive training days!  Also, I had an extremely important meeting at 8am, so I got up at my normal 5:15 am, but headed straight to the office to do a little bit of last minute prep work.

Saturday, August 25 – remarkably crappy 10K

We stayed in Hopkinton this weekend.  There was some yard work and other stuff that needed to get done.  I wasn’t really in the mood to get on the dynamic, but I didn’t want to lose the little bit of momentum that I had built up.  I was due for a more intense session, so I decided to try to do a threshold 10k.  Again, I wasn’t sure what pace I could hold on the dynamic, so I started out at about a 1:57.  That didn’t last long.

After multiple HDs, and some might slow rowing, I got a little motivated with about 4k to go.  God, I hate the dynamic erg.

Sunday, August 26 – 16K steady state on the Charles River

On Friday, one of my friends from out in Worcester let me know that 4 of them were going to take 2 doubles down and launch them from Community Rowing so that they could row  the course for the CRI Fall Classic before the event.  He asked if I wanted to come along.  I thought that was a great idea, and it was lucky for me that I was around this weekend.  I picked up my boat in Newton and met them at 7:30.

We launched and headed downriver.  It’s really a pretty magical place to row.  There are lots of turns, but none of them are too sharp.  Lots of bridges, but none of them are too narrow.  Lots of traffic, but at that time of the morning, it is almost all scullers and everyone knows the traffic pattern.

We rowed from CRI down to the BU boat house, about 8000m.  We had a couple of short stops on the way down as needed  to stay together as a group.  We got ourselves organized and headed back upriver.  This is the first time I’ve been on the course since my lousy row in last years HOCR.  It was good to row the course at steady state pressure and work on holding a line.

Each of the doubles had a close encounter with the ample vegetation that has invaded the charles this year.  There is a thick bed of weeds around the magazine beach turn.  People tend to hug that turn pretty closely in the race.  I think this year a bit wider turn will be needed.  Once we got up past the Weeks footbridge, we stopped again.  This is the about where the start line for the CRI fall classic is.  Then we took the rest of the way up as a single piece, and finished strong in front of the CRI boathouse.  There was a bit of headwind in this section.

It was an incredibly fun outing.

Screen Shot 2018-08-27 at 10.01.08 PM.png

          Workout Summary - media/20180826-1645260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|16467|98:39.0|02:59.7|100.1|21.6|147.0|176.0|07.7
W-|15053|77:18.0|02:34.1|115.3|21.3|154.4|175.0|09.2
R-|01422|21:20.0|07:30.2|045.2|22.8|120.3|175.0|03.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00767|04:03.9|02:38.9|098.4|17.7|134.7|148.0|10.7
02|03436|17:10.0|02:29.9|114.9|20.0|153.4|164.0|10.0
03|00966|05:03.0|02:36.9|109.1|20.6|145.6|152.0|09.3
04|02354|11:59.6|02:32.9|108.6|20.6|154.6|163.0|09.5
05|00917|04:38.5|02:31.9|131.2|22.5|155.7|169.0|08.8
06|00570|03:01.5|02:39.1|108.8|20.1|150.3|156.0|09.4
07|01080|05:17.7|02:27.1|121.2|22.4|155.5|169.0|09.1
08|03379|17:49.4|02:38.2|114.9|22.6|157.9|164.0|08.4
09|01584|08:15.4|02:36.3|128.3|23.4|163.8|175.0|08.2

Monday, August 27 – 4 x 2000 / 4′

On the water in Newton.  Weather was perfect, maybe a bit hot, but sunny and calm.  The goal this morning was to replicate the happy feelings I got from last monday’s 4x2k on the erg.  I knew that this was gonna be tougher in the boat.  Each rep would last almost 2 minutes longer and I had to focus on technique and steering.  I decided for this session to try to hold the stroke rate around 24.

          Workout Summary - media/20180827-1650270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11324|67:03.0|02:57.6|112.6|22.6|147.3|180.0|07.5
W-|08138|37:59.0|02:20.0|147.0|24.7|162.4|180.0|08.7
R-|03192|29:04.0|04:33.3|067.7|19.8|127.7|180.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00284|01:24.6|02:29.2|114.6|19.9|130.0|135.0|10.1 - warmup
02|02004|09:11.9|02:17.7|145.6|24.5|154.5|167.0|08.9
03|01966|09:12.2|02:20.4|154.2|25.2|164.7|176.0|08.5
04|01950|08:55.1|02:17.2|148.4|25.0|166.6|180.0|08.7
05|01933|09:15.4|02:23.7|144.8|25.1|168.6|180.0|08.3

So, that was awesome.  Slow, but awesome.  I held it together through all the reps and managed to focus on technique with my heart going a mile a minute.  It feel good to be back focusing on these simple sessions.

Now, I am on a plane out to San Jose.  I have a few days of meetings out here.  I’m going to try to find an erg so I can maintain my forward progress.

 

 

Catching up

It’s been a while, so my memory is a bit hazy.

July 5:  36km Bike Ride

I don’t recollect why I decided to ride my bike instead of rowing.  I think I was a bit worn out from my long row on the day before.  I wanted to scout out a different route for when my daughter visited.

Screen Shot 2018-07-22 at 7.35.07 PM

Screen Shot 2018-07-22 at 7.36.55 PMScreen Shot 2018-07-22 at 7.37.11 PM

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July 6 AM:  Another lovely walk

Screen Shot 2018-07-22 at 7.41.37 PM.png

July 6 PM: 3 x 20′ with bumps

I guess the weather must not have been too good, so I did an erg session.

          Workout Summary - media/20180706-2035240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15255|66:00.0|02:09.8|169.3|20.9|144.8|169.0|11.1
W-|14380|60:00.0|02:05.2|180.5|20.6|145.6|169.0|11.8
R-|00884|06:00.0|03:24.0|057.3|23.9|135.9|169.0|07.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01212|05:00.0|02:03.8|181.8|19.7|119.0|131.0|12.3
01|00190|00:40.0|01:45.4|290.4|29.3|137.6|144.0|09.7
02|02252|09:20.0|02:04.3|182.7|19.9|143.4|151.0|12.1
03|00195|00:40.0|01:42.6|319.0|31.6|148.2|154.0|09.3
04|01041|04:20.0|02:04.9|181.0|19.6|151.5|160.0|12.2
05|01182|05:00.0|02:06.9|170.7|19.0|135.8|145.0|12.4
06|00192|00:40.0|01:44.1|305.5|30.4|148.8|155.0|09.5
07|02164|09:20.0|02:09.4|162.6|19.6|147.8|159.0|11.8
08|00189|00:40.0|01:46.0|288.3|30.3|148.4|151.0|09.3
09|01019|04:20.0|02:07.6|171.0|20.4|152.4|157.0|11.5
10|01168|05:00.0|02:08.4|166.5|19.2|141.1|150.0|12.2
11|00190|00:40.0|01:45.5|290.3|29.8|152.3|158.0|09.5
12|02168|09:20.0|02:09.1|163.7|20.1|153.1|162.0|11.5
13|00199|00:40.0|01:40.4|334.9|33.8|158.5|164.0|08.8
14|01020|04:20.0|02:07.4|170.6|20.8|161.5|169.0|11.3

July 7 AM: 3km walk at low tide

Screen Shot 2018-07-22 at 7.53.42 PM.png

July 7 PM: Bouncy row up to Wellfleet

Screen Shot 2018-07-22 at 7.55.21 PM

Something went a bit squirrely with the data, so no cool charts, but it was about 75 minutes of tough rowing in choppy conditions.  I kept the HR below 150.

July 8: Failed 10K push

We headed home on Saturday night and on Sunday, I did a quick row on  the dreaded dynamic.  My go to for this situation  in the 10K push.

It went terribly.  I started slow, but it did no good.  I flamed out at 2:00 pace.

          Workout Summary - media/20180708-2330230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:57.0|02:02.9|189.8|23.6|160.4|182.0|10.4
W-|10000|40:58.0|02:02.9|189.8|23.6|160.4|182.0|10.4
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|04:06.9|02:03.5|183.1|20.1|126.7|142.0|12.1
01|01000|04:07.0|02:03.5|185.8|21.2|148.1|152.0|11.4
02|01000|04:05.7|02:02.8|188.7|21.7|155.4|158.0|11.2
03|01000|04:02.7|02:01.3|195.7|23.2|161.2|165.0|10.6
04|01000|04:01.2|02:00.6|199.5|23.6|167.7|171.0|10.5
05|01000|04:13.8|02:06.9|177.3|24.0|163.9|171.0|09.8
06|01000|04:04.6|02:02.3|191.3|23.8|168.2|170.0|10.3
07|01000|04:11.3|02:05.6|180.4|24.7|170.7|173.0|09.7
08|01000|04:13.9|02:07.0|172.7|23.7|166.1|171.0|10.0
09|01000|03:50.9|01:55.5|227.4|29.9|177.0|182.0|08.7

July 9: Drills on the 5s

Back to normal, at least for a few days.  I was back on the river in my fluid.  I wanted to get comfortable in the boat again, so I went to my new favorite workout.  Drills on the 5s.

A minute of drills and 4 minutes of steady state.  The drills were delayed feather, half slide, pause at body over and open hands on recovery.  The greatest thing about this workout is that I feel like I row so much better at the end than I do at the beginning.

July 10:  4 x 1k

I’m not sure why I did this workout.  After my vacation and all the walking and endurance session, I think I wanted to get a bit of intensity into my training.

That being said.  Despite the splits being no where near where I wanted them to be, I was happy to push a bit harder than normal and I enjoyed session a lot.

I did this as a rate ladder.  r20, r22, r24, r26.  There was a head wind for the 2nd and fourth interval.

          Workout Summary - media/20180710-1931010o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07251|44:02.0|03:02.2|103.6|21.0|142.2|183.0|07.9
W-|03588|15:59.0|02:13.7|165.7|23.0|163.1|182.0|09.8
R-|03668|28:03.0|03:49.4|068.3|19.8|130.3|182.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00862|03:54.1|02:15.7|143.9|19.5|150.0|161.0|11.4
02|00912|04:08.6|02:16.3|167.9|22.2|162.8|175.0|09.9
03|00947|04:03.6|02:08.7|170.1|24.1|167.7|179.0|09.7
04|00867|03:53.4|02:14.6|180.6|26.4|171.6|182.0|08.4

July 11: Drills on the 5s 

An easier session after the 4x1k of the day before.  I pushed the steady state a bit harder because I was doing some side video (i’ll post that next).  The batteries in the oarlock died in the last chunk of the row.  No great loss.

That evening, I headed down to the cape.  My daughter was coming into town for vacation.

July 12:  35km bike ride

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Nice and easy with my daughter.  I pushed the pace a little at the end because I had a work call that I needed to get back for.

July 13: Rest Day

We were stymied by the tide, so we ended up going kayaking around the island.

July 14: 40km bike ride

We drove up to Truro and then biked up and around the provincelands at the tip of cape cod.  It’s beautiful scenery, but the ride through north Truro is a bit of a slog.  It’s flat but it feels like the wind is in your face no matter what direction it is coming from.

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July 15-July 19:  No Training at all

On Sunday, we got everyone back on the ferry and then we had the house to ourselves again.  We just hung out and relaxed for the rest of the day.  We decided to sleep over on Sunday night.

On Monday morning, I had the long drive from the house on the cape to work.  I set out at about 5:15 and I didn’t get to work until about 8:15.  I was all stressed out because this week is our quarterly business reviews.  The business is going well, but there are a lot of specific things that could certainly be going better, and I had a lot of high tension meetings throughout the week that I needed to handle well.  I had no time to train on Monday.  I got home quite late, and didn’t get to sleep until after midnight.

I had meetings starting at 8am on Tuesday, which were scheduled to go straight through until 8pm that night.  Again, no time for training.

Same thing on Wednesday.  Meetings started at 8am and finished at 7pm.

Thursday was basically another intense day of meetings. Still no time to train.

July 20:  Slow 10K

On Friday, I headed into work early so I could do some final prep for meetings with my boss at 9 and 10.  The 10 O’Clock meeting went until 1pm.  After that, I had a couple more meetings, which finally wrapped up around 4:00.  I had a bit of email  to finish up and then I headed down to the gym to finally do a bit of exercise after a 5 day layoff.  I’ve taken less time for injuries and illness than this!

I just dialed up a 10K on a static erg and did a slow and easy row.

Even though it was slow (2:06.6, 172W avg), it was still too intense.  I decided that I need to back of the intensity and rebuild some endurance, so that what I’ll be doing for a little while.

It was good to be back rowing again though.

July 21: 3 x 20’/2′ on the dynamic

After my tough week, I wanted to sleep in.  Late in the afternoon, I jumped on the dreaded dynamic to do a 3×20′ session.  The only guideline was HR limit of 155.

          Workout Summary - media/20180721-2045250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15032|66:01.0|02:11.8|158.6|20.8|143.7|166.0|11.0
W-|15034|66:01.0|02:11.7|158.6|20.8|143.7|166.0|11.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|166.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04684|20:00.0|02:08.1|166.1|19.9|133.3|147.0|11.8
01|00255|02:00.0|03:55.0|052.5|21.8|125.2|148.0|05.8
02|04665|20:00.0|02:08.6|164.7|20.2|147.3|154.0|11.5
03|00291|02:00.0|03:25.8|051.9|26.6|134.7|152.0|05.5
04|04642|20:00.0|02:09.2|162.4|20.8|151.4|157.0|11.2
05|00495|02:01.5|02:02.7|195.4|27.9|163.1|166.0|08.8

I stuck to the cap, except for the last 2 minutes.  I really wanted to get the total distance over 15km, so I sped up to do that.

Looks like 165 is a much better power level for me to work right now. (sad really).

July 22: 4 x 20’/2′ on Slides

Basically more of the same.  I dropped my wife off at the airport, she’s visiting some family down in texas.  After that, I continued on to the cape so I could do a bit of cleaning, and hopefully rowing.

When I got there, rowing was definitely not an option.  The wind was blowing about 25mph from the southwest and there was intermittent rain.  Time for an erg session.

I thought I’d be able to hold the 165W from Saturday’s session, but my HR had other ideas.  To stay below the 155 cap, I had to keep slowing down throughout the whole session.

Today, by the end, I was only pulling about 155w.  Well, it is what it is.  I know the drill.  Stick with the HR limit.  Put in the minutes and the power level will slowly rise.  That’s what I need to do for the next few weeks.  Add in one or two threshold sessions per week and there you have it, a basic training plan.

 

 

6/17 to 6/30 – Work wins

I had been planning to race on July 8th at the Cromwell Cup.  I’ve decided to scratch.  My training has been too spotty, I’ve not done nearly enough race prep work, and I missed most of last week because of a work commitments and a quick business trip to Europe.

How do I feel about this?  Lousy.  What do I do now?  I’m not sure.

But, I like rowing, and I like working on getting better at it.  I sure like Head Races more than Sprint Races, but I’ve been unsuccessful executing training plans toward any objectives for the past two years.  I’m on vacation now for the next.  I’ll have some time for some nice coastal rowing and plenty of time to figure out what to do.

For now, here’s a recap of the past couple of months.

Sunday – 6/17:

We had not planned to go to the cape, but I remembered a couple of things I needed to do down at the house, so I drove there in the early afternoon.  One the things I wanted to do was go for a row.  It was a lovely day.  Sunny, with light breezes (at least at first), and nice and warm.

I launched straight from my stairs, since I wanted to go south and it was nearly high tide.  I was bummed that I forgot my heart rate monitor back in Hopkinton, so no HR data for the row.  I was planning a 90′ row, so I wanted to keep my HR at a reasonable level throughout.

Here’s the chart of the whole row.  I headed southeast until I got to the eastham shore.  There was one interesting bit, which I will describe below.  Then I turned and hugged the beach going south, and turned at the 45 minute mark.  I stayed close on shore for the row north as well, and continued right across to the salt marshes on the southern coast of the island, then turned and followed the edge of the marsh back around to the steps.

I was very tired by the end and carrying the boat up the stairs was pretty daunting.

Screen Shot 2018-06-30 at 9.21.17 PM

I had a bit of close call on the first leg down to the Eastham shore.  You might notice that there is a asterisk on the chart, right on my course.  That’s a rock.  At low tide it sits on the sand flats.  At high tide, it’s underwater.  When I was rowing, it was just below water level.  I knew it was out there, but couldn’t see it.  I ended up hitting the top of the rock with my oar.  The is no way I could have navigated well enough to get that close if I tried to.  Here’s my course magnified on the satellite image.  You can see the rock in the image.

Screen Shot 2018-06-30 at 9.25.14 PM.png

Monday – June 18: Rest Day

Tuesday – June 19: Starts Practice.

Plan:

  • Race warm up
  • 5 x 20-stroke starts
    • Rest between: 3’
    • Rating/Pace: SR 36-40 (or your most efficient rating)
    • Notes: Steer straight, clean releases, same sequence as planned for your race
  • 2 x 9’
    • Rest between: 2′ easy rowing
    • Rating/Pace: Cat V: SR 22
    • Notes: Focus on your releases.

Back on the Charles in my Fluid.  A lovely morning.  I did my favorite warmup.  It takes the whole way down river and showed me that I am in pretty lousy shape right now.  But I was certainly warmed up by the time I finished it.

I turned around and started doing my starts.  I felt pretty good.  I decided to practice my shift down to “reasonable” stroke rates, so after 5 strokes, I was trying to get down to a nice r32 for the rest of the 20 stroke burst.

After I did 4 starts, I decided to do 40 strokes for the last one.  The plot shows a hiccup in the middle but I don’t remember what happened.

Then I did the 2 x 9′ pieces.  Hard, but uneventful.

          Workout Summary - media/20180620-1800250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10740|58:42.0|02:44.0|113.3|22.9|150.5|176.0|08.0
W-|01175|04:31.0|01:55.5|254.0|33.2|151.5|171.0|07.9
R-|09572|54:11.0|02:49.8|101.6|22.0|150.4|171.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00136|00:34.2|02:05.9|210.2|28.0|164.2|170.0|08.5
02|00123|00:29.8|02:01.1|220.8|30.3|157.0|164.0|08.2
03|00144|00:33.6|01:56.7|251.7|32.1|163.1|171.0|08.0
04|00112|00:25.6|01:53.9|279.1|35.2|134.2|155.0|07.5
05|00117|00:25.8|01:50.1|266.3|35.0|143.0|155.0|07.8
06|00120|00:26.0|01:48.5|263.8|34.4|138.7|146.0|08.0
07|00154|00:34.0|01:50.5|261.7|33.5|152.8|168.0|08.1
08|00269|01:02.4|01:55.9|271.2|35.7|150.8|165.0|07.2

Here’s the two 9′ pieces

6-18a.png

3.4 m/s is a 2:27 pace.  Ughh.

Wednesday – June 20: 4 x (2′ race pace / 1′ paddle / 2′ race pace) / 4′ rest

This is a tough workout, and I had failed miserably last time I attempted it.  Today, I was determined to make it through, so I decided to start conservatively.

I started with a race warmup.  I enjoyed it as much as I did on Tuesday.  It was another perfect morning.

I turned around, had a drink, did a KOM drill, and practiced my first stroke of the start a couple of times.

Then I did my first piece, the start was good, and I shifted my rate down to a 26 immediately for the rest of the first 2′ chunk.  That was hard enough.  After the fleetingly short minute of paddling, I spooled it back up to 28 and counted out the strokes to 56.  Well, that wasn’t so bad?  Actually it was.  Slow and painful.

I paddled around the s-turn and got into position to start my next interval.  Again I had a drink of water, but instead of doing a couple of practice first strokes, I decided to just setup and go.  I got into my start position, said “ready” to myself and squared  the blades and buried them, then as the speedcoach hit an even minute, I started.  Somehow, my starboard blade was funny, and as soon as I started the stroke, I realized I was in trouble.  I tried to abort, but my blade had submarined and I flipped right over on top of it.  It happened in the blink of an eye.

My feet came out fine and I popped up next to the boat.  I got the boat back upright and made sure I had all my stuff.  Then I executed a perfectly ugly re-entry.  I flopped across the seat deck, swung my legs around, got back on the seat and took stock of my situation.

The boat was full of water, I was wet (but not that much wetter than I was before I took the dive), and I was pissed at myself.  What the hell happened?  What the hell should I do now.  Part of me just quit.  Quit the workout.  Quit racing.  Quit rowing altogether.  That seemed a bit dramatic, so I decided that I should finish out the workout.

I splashed as much water out of the boat as I could and got myself psyched up to do another interval.  This start was fine, but I pulled the plug almost immediately.  I’m not sure why.  I set up again and started again and held my rate to 26/27.  I let the rate climb in the second minute.  It was tough work.

I pulled the plug at the start of the third one, and restarted it again.  This one was pretty good.  I did the first half at 28 rising to 30 and the second half between 30 and 32.  That’s a bit closer to what I want to be doing.

The last one, honestly, I was getting tired.  I did a great start and the first 2 minutes were fine.  The minute of paddling was very welcome.  Then I went into the last 2 minutes.  I made a minute, and then I got hit by a gust of headwind and that was it for me.  I decided I was done.

I got my feet out of the shoes and rowed with feet out back to the dock.

          Workout Summary - media/20180620-1801080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10513|57:34.0|02:44.3|116.6|22.9|151.7|179.0|08.0
W-|04047|17:03.0|02:06.5|195.2|28.0|162.5|178.0|08.5
R-|06480|40:31.0|03:07.6|083.5|20.7|147.2|178.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00108|00:28.0|02:10.2|181.5|23.5|162.3|165.0|09.8 - wu
02|00144|00:36.8|02:07.8|168.2|26.0|157.7|163.0|09.0 - wu
03|00159|00:38.5|02:01.3|210.9|27.8|155.6|162.0|08.9 - wu
04|00174|00:41.0|01:58.2|204.0|29.3|158.7|166.0|08.7 - wu
05|00143|00:31.5|01:49.8|270.9|34.1|160.8|169.0|08.0 - wu
06|00441|01:53.2|02:08.5|190.2|26.4|159.8|172.0|08.8 - 1
07|00432|01:49.2|02:06.2|184.6|27.4|169.3|176.0|08.7 - 1
08|00424|01:47.6|02:06.9|192.9|26.7|164.6|176.0|08.9 - 2 (after the flip)
09|00548|02:24.4|02:11.8|192.8|27.1|159.7|178.0|08.4 - 2
10|00437|01:49.5|02:05.3|195.5|29.5|160.7|174.0|08.1 - 3
11|00428|01:46.7|02:04.5|205.9|31.0|171.5|178.0|07.8 - 3
12|00415|01:47.5|02:09.4|188.3|27.9|157.7|171.0|08.3 - 4
13|00195|00:49.8|02:07.8|193.4|28.9|165.9|169.0|08.1 - 4 (abort)

So, points for persistence.  But I have to say, it was a pretty discouraging workout.

Thursday – June 21: Drills on the fives.
Plan:
  • Session: 3 x 25′
    • Rest between: 3’
    • Rating/Pace:  Alternate 4’ @ Cat VI pace; target SR 18-20/ 1’ of drills.
      • Half-slide and Quarter-slide rowing to work on drive suspension.
      • Delayed feather rowing to work on clean release then feather away.
      • Open fingers on the recovery to set posture, weight over the handles.
      • Pause arms/body away for rhythm out of bow and setting full angle.
This was going to be something new for me.  I haven’t done some of these drills in a single before.  After the hard session the day before, I was looking forward to something tame.  Because my river is not 25 minutes long, I just rowed and did the drills every five minutes.
I had a blast!  The drills were a mental and technical challenge.  The half and quarter slide drill was very familiar and easy.  Delayed feather was really good to work on release and balance.  Open hands on recovery was frighteningly hard!  When it worked it was great, but the moment on recovery when you regrip the oars is a moment of great uncertainty.  Sometimes, I would smoothly regrip, square, and catch.  Other times, I would not get a clean regrip and it had a very high pucker factor.  It got easier as I went along.  Finally, pause at body over is exactly the drill I need to do all the time to continually work on getting my posture right on recovery.
Friday – June 22:  More Drills on the 5s
I had such fun with it on Thursday, that I did it again!  I had less time because I had a customer visiting us first thing in the morning.  I couldn’t risk being late for that.
It was just as much fun on the second day.  This workout needs to be part of my weekly rotation all season long.
Saturday – June 23:  2 x 25′ / 5′ On Slides
Down on the cape.  The weather was terrible.  I ended up erging in the basement.
The plan:
  • 2 x 25’
    • Rest: 5’
    • Rating/Pace: Cat VI; target SR 18-20.
    • At every 5-minute mark include an Acceleration 15 raising the stroke rate 2 spm every 5 strokes.
    • For example: 26-28-30, 28-30-32.

          Workout Summary - media/20180623-2140240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13097|55:59.0|02:08.2|176.3|21.2|151.1|168.0|11.0
W-|01781|06:45.0|01:53.9|258.2|26.4|151.5|164.0|09.9
R-|11325|49:14.0|02:10.4|165.0|20.5|151.0|164.0|10.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00004|00:03.1|06:48.1|140.6|00.0|079.0|79.0|00.0
05|00012|00:03.0|02:03.0|170.1|20.0|088.0|88.0|12.2
06|00271|01:00.3|01:51.2|258.2|24.8|144.7|153.0|10.9
07|00278|01:01.9|01:51.2|260.7|25.9|152.0|159.0|10.4
08|00253|00:55.7|01:50.1|266.9|25.9|156.0|162.0|10.5
09|00196|00:42.8|01:49.0|274.1|28.0|156.1|162.0|09.8
10|00197|00:44.4|01:52.3|247.6|26.6|154.4|157.0|10.0
11|00194|00:43.3|01:51.3|255.5|27.6|156.2|160.0|09.8
12|00189|00:41.7|01:50.6|261.5|27.4|159.1|163.0|09.9
13|00186|00:40.7|01:49.5|271.0|29.7|159.4|164.0|09.2
Sunday – June 24:  80′ Coastal Row
The weather was still a bit iffy, but I really wanted to row.  I launched from the north beach and headed up toward wellfleet.  There was a bit of wind (mainly from the West) and I headed a bit toward Great Island to get a bit more shelter and flatter water.
I ended up rowing around Chequesset Pond, which was lovely.  Flat water, nice scenery.  Then I headed over toward the inner harbor.  The chop got worse as I got further away from the shelter of Great Island.
The row from the breakwater back to my launch point was difficult.  The waves were basically on my beam and very irregular.  I had trouble finding a good rhythym and keeping it.  But as I entered the lee of the island, the water smoothed out and I felt reenergized.  I raised the rate to 24 and punched out the last 3 minutes.
Screen Shot 2018-06-30 at 10.40.56 PM.png
Monday – June 25: Rest Day
We left the cape really late and didn’t get home until about 10.  I tried to get up, but felt very tired and went back to bed.
Tuesday – June 26: Rest Day
I was leaving for the Netherlands in the evening, but I hoped to row in the morning.  But I had another late night with work calls, and I ended up sleeping in again.  I brought my workout stuff to work with me, hoping to sneak down to gym for a quick workout before I left, but I had a lot of loose ends to tie up before I left.
Wednesday – June 27: 10K push.
I left Boston at around 8pm.  Arrived in Heathrow around 7am, and Amsterdam around 11:30.  Then we caught the train to Nijmegan, arriving around 1:30.  A quick shower, and then into a prep meeting with my colleagues.  This wrapped up around 5:00 and we decided to meet at 6:30 for dinner in the hotel.
With 90 minutes to burn and feeling pretty tired, I didn’t want to risk falling asleep, so I headed to the hotel gym. Which, as it turned out, was huge, and beautiful, and had 2 Conceot2 Model E rowing machines!
I grabbed a machine and decided to do a 10K push.  I’d start slow and hopefully shave a second per 1000 meters off the pace.
The machines had PM4s, and I didn’t have my cable, so I did these old style.  I used my HR monitor with the wahoo app on my phone and just saved HR.
Screen Shot 2018-07-01 at 10.36.57 AM
Sadly, it ended up being just right.  I finished with my HR very close to my HRMax and the highest HR I’ve seen all season.  There’s no way to avoid the truth.  I’m about 5 seconds off the paces that I could do when I was at my fittest.
Thursday – June 28:  Aborted session
I had a meeting at 10AM, so I slept until around 7:30 and went back to the gym.  The place was an oven.  Those big windows that you see in the picture must be facing east because the ergs we in direct sunlight.  It was right in my eyes.  And it was hot as hell.
I was going to do a 3 x 15′ easy session, but I gave up after 15 minutes.  My heart was just not in it.  I think I dug a bit too deep the day before and it was a short turn around time, only about 13 hours between sessions.
Screen Shot 2018-07-01 at 10.42.04 AM.png
The meeting went well, and then we rushed to catch the train, and rushed to catch the flight to London.  I did a work call from Heathrow, and then hopped on the flight back to Boston, arriving at 9pm.  I was home by about 10:30.
Friday – June 29: 3 x 15′ /2′
I worked from home on Friday.  My wife and I were heading into Cambridge to have dinner with our boys, and then continuing on to the Cape after that.  I had calls scheduled from 10am to 5pm.
I got up with enough time for a quick erg session on the dreaded dynamic.  The objective was to just clear the cobwebs from all the travel.  So, I tried to keep the HR below 150.
Intervals sliced at a 2:15 pace.
          Workout Summary - media/20180629-1335230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11116|49:33.0|02:13.7|154.8|19.8|139.2|154.0|11.3
W-|10480|44:36.0|02:07.7|167.8|20.0|140.6|154.0|11.8
R-|00638|04:56.0|03:52.6|037.8|18.3|126.3|154.0|10.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03522|14:59.5|02:07.7|167.5|19.7|132.1|144.0|11.9
01|03479|14:49.0|02:07.8|167.7|19.9|142.2|149.0|11.8
02|03479|14:48.0|02:07.6|168.3|20.3|147.7|154.0|11.6
Saturday – Jun 30: 80′ Coastal Row
We got down to the Cape around 11pm.  I did some errands in the morning and man it was HOT.  Skies were blue and there wasn’t much breeze.  I hung out around the house and relaxed most of the day.
Around 4pm, I decided to go for a row.  The high tide was at 2pm, so I still had a couple of hours before beach access becomes more of a challenge.  I decided to do another row down to Eastham along the shore.
The wind was still light, and what there was of it was coming from the WSW.  The tide was ebbing, so the current was mainly behind me on the way out and I was going into it on the way home.
The chop was nasty at times.  It was a combination of lots of power boat wakes across long distances and a little bit of wind.  It made for very confused waves and challenging technical rowing.
I wanted a good UT1 workout, so I was aiming at HRs in the mid 150s.
Screen Shot 2018-07-01 at 11.16.24 AM.png
          Workout Summary - media/20180701-0110230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14372|85:39.0|02:58.8|000.0|22.7|153.0|164.0|07.4
W-|13904|79:55.0|02:52.4|000.0|21.6|153.4|163.0|08.1
R-|00471|05:44.0|06:06.2|000.0|38.4|147.0|163.0|01.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07260|39:55.0|02:44.9|000.0|20.8|151.1|157.0|08.8
01|06644|40:00.0|03:00.6|000.0|22.3|155.7|163.0|07.4
I was reasonably tired after that!

Saturday: 4 x (3′ @ 24 + 3′ @ 28) / 6′ on slides

We are down on the cape.  We came down this weekend to get the house ready for next weekend when one of my sons and my daughter will be coming.  My tasks for the weekend were

  • Replace the exterior sensor for my weather station.  The storms this winter wore out the anemometer!
  • Put up shades in the guest rooms.  We have been getting complaints that the early morning sun is a bit bright for our late sleepers
  • Get a start on the repair of the stairs to the beach.  The ice this winter tore the bottom 16 feet of stairs away and pulled out the supports for landing at the top of that flight.

I managed to get through tasks 1 and 2, and replaced the supports for the landing, but then the rain started and I needed to give it up for the day.  I’ll do a bit more tomorrow.

Later in the afternoon, I did my erg session.  This is a tough session.

  • Session: 4 x 6’
  • Rest between: 6’
  • Rating/Pace:
    • 3’ @Cat IV pace: target SR 24
    • 3’ @ Cat III; target SR 28
  • Notes: Work on the rhythm of a strong leg drive combined with relaxation on the recovery. Follow through to the arms/body away position to complete each stroke and to set the body preparation for the next stroke before starting the slide. Hold your posture and head up as you fatigue.

I did it on slides in the basement.  It was really hard!  I was doing stuff like switching laundry during the long rests so the those chunks were really spotty.

I faded a lot more than I would have liked, but I have spent so little time on the erg, I have no idea what target paces would be right.  I spent more time focusing on posture and sequencing on the recovery, but I was still working really hard.

Tomorrow:  80′ of speed play, on the erg since there will be a 25 mph wind out of the SW.

 

Sunday: More slidery – 4 x 20’/1′ speed play

The weather is awful.  In the thirties and windy.  It is starting to rain.

I am working out in my basement.

The plan:

  • 4 x 20′ / 1′
  • Cat VI – r18-r20, 2:02 – 2:06
  • Every 10′ 20 strokes at r28

Long workout.  Tried to focus on driving my heel down more quickly and hinging at the hips on recovery.  It was ugly and unnatural.  I guess that makes it good practice.

          Workout Summary - media/20180415-1950280o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19899|84:00.0|02:06.6|180.6|20.1|144.4|164.0|11.8
W-|19480|80:00.0|02:03.2|188.5|20.1|144.6|164.0|12.2
R-|00432|04:00.0|04:38.0|023.2|20.1|139.8|164.0|06.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01202|05:00.0|02:04.8|177.2|18.7|121.0|133.0|12.8
01|00190|00:40.0|01:45.4|291.6|27.8|136.5|143.0|10.2
02|02244|09:20.0|02:04.8|180.3|19.1|138.5|149.0|12.6
03|00191|00:40.0|01:44.9|299.2|27.7|139.8|146.0|10.3
04|01047|04:20.0|02:04.2|183.4|19.2|143.9|152.0|12.6
05|01204|05:00.0|02:04.6|181.8|18.9|132.9|140.0|12.7
06|00188|00:40.0|01:46.3|288.8|27.1|141.9|146.0|10.4
07|02252|09:20.0|02:04.3|182.8|19.3|146.5|154.0|12.5
08|00193|00:40.0|01:43.5|307.4|28.8|149.5|154.0|10.0
09|01043|04:20.0|02:04.6|181.8|19.8|151.9|159.0|12.2
10|01197|05:00.0|02:05.3|178.2|19.2|139.3|146.0|12.5
11|00190|00:40.0|01:45.4|293.7|29.0|148.1|153.0|09.8
12|02238|09:20.0|02:05.1|179.7|19.6|149.5|158.0|12.2
13|00191|00:40.0|01:44.6|300.2|30.3|150.7|155.0|09.5
14|01043|04:20.0|02:04.6|181.4|20.1|153.9|160.0|12.0
15|01200|05:00.0|02:05.0|179.0|19.5|143.2|149.0|12.3
16|00190|00:40.0|01:45.4|294.5|28.9|150.2|155.0|09.8
17|02245|09:20.0|02:04.7|181.4|20.2|153.2|162.0|11.9
18|00194|00:40.0|01:43.0|313.2|32.2|154.3|159.0|09.0
19|01039|04:20.0|02:05.1|179.0|20.2|156.0|164.0|11.9

Tomorrow: Scheduled rest day.  Hopefully I can go for a nice walk before we head back to Hopkinton.

 

Saturday: 4 x 12′ rate ladders – on slides

Down on the cape.  Still too cold and windy for open water rowing.  So I did this on slides.

It’s a new workout from Marlene.

  • 4 x 12′ / 6′ rest
  • each 12′
    • 6′ Cat VI (r18-r20, 2:02 to 2:06)
    • 4′ Cat IV (r24, 1:52)
    • 2′ Cat III (r28, 1:48)

I had technical issues today.  I managed to bring my OH1 heart rate monitor, but forgot the elastic strap.  I tried to improvised a strap out of an old sock but made it too narrow and it fell out during the first rep.  During the rest I went and cut a wider one from the other sock.  That one works.

But when I got back to the erg, I discovered that I had misprogrammed the rest into the PM and the next interval had started a couple minutes ago.  So, I aborted that one, and re programmed it.  I put in a 5 minute rests just because I was a little pressed for time.

Afterwards, I used rowsandall to glue the two workouts back  together.  It was easier than writing the sentence about doing it.

The workout was very taxing.  Maybe I was a little low energy.  I don’t know, but the last six minutes of each interval were tough!  I dialed back the pace a bit and stuck it out, but I was really struggling.  I also let myself rate up a bit (25 for 24 and 30 for 28) in the last two intervals.

         Workout Summary - media/df_20180414-225155.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14139|66:25.0|02:20.9|169.4|21.0|141.4|180.0|10.1
W-|12360|48:00.0|01:56.5|223.6|22.8|146.2|180.0|11.4
R-|01784|18:25.0|05:09.6|028.2|16.5|128.8|180.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01470|06:00.0|02:02.4|188.4|19.4|119.9|137.0|12.6
01|01072|04:00.0|01:51.9|249.3|24.2|102.8|111.0|11.1
02|00564|02:00.0|01:46.3|290.9|28.0|098.5|106.0|10.1
03|01460|06:00.0|02:03.3|188.2|19.5|142.7|154.0|12.5
04|01075|04:00.0|01:51.7|251.0|24.9|164.3|171.0|10.8
05|00560|02:00.0|01:47.1|284.8|28.5|175.3|177.0|09.8
06|01445|06:00.0|02:04.6|182.7|19.7|147.6|156.0|12.2
07|01063|04:00.0|01:52.9|242.8|24.5|166.2|175.0|10.8
08|00565|02:00.0|01:46.1|291.4|28.4|176.6|179.0|10.0
09|01453|06:00.0|02:03.9|184.3|20.0|148.9|157.0|12.1
10|01063|04:00.0|01:52.9|242.8|24.5|168.8|176.0|10.8
11|00568|02:00.0|01:45.6|296.4|30.2|177.4|180.0|09.4

I felt like I deserved a beer after that.  So, I had two.  We went to dinner at a great restaurant called CShore in Wellfleet.

Today:

  • 80 minutes with speed play
  • rest, brief to rehydrate (I’ll stop for a minute every 20 minutes)
  • 20 strokes at r28 every ten minutes.  I’ll do them at 5 and 15.
  • I’ll also aim for the slow end of the cat VI range and focus on hip hinge stuff.