Monday: 3 x 20′ / 2′

Back at work.  Static erg.  Started around 2:30.  Needed to slow to nearly 2:06 to keep under the HR cap.

       Workout Summary - media/20181217-1330360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15208|66:00.0|02:10.2|171.4|19.4|141.9|153.0|11.9
W-|14493|60:00.0|02:04.2|182.7|19.8|143.2|153.0|12.2
R-|00717|06:00.0|04:11.0|058.3|14.8|129.6|153.0|11.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04887|20:00.0|02:02.8|188.6|20.1|134.9|146.0|12.2
01|04830|20:00.0|02:04.2|182.7|19.7|145.9|151.0|12.2
02|04776|20:00.0|02:05.6|176.9|19.7|148.7|153.0|12.1

Tomorrow:  Strength Session.

 

12/8 to 12/14 -Kinda normal

Saturday – 12/8: Easy HM on the Dynamic

My flight from Taiwan arrived in San Francisco in the early evening, and I headed straight to my next flight, a red eye to Boston, which left at about 9pm and arrived in Boston at 5am.  I slept about 5 hours on the flight from Taiwan to SFO and maybe another 3 on the flight to Boston.  I was tired when I got home around 6:30 and slept until 10.  I kind of zombied my way through the day, buying a Christmas tree, putting up decorations, and doing errands.  Eventually, I decided to do a nice slow and easy half marathon.

       Workout Summary - media/20181208-2315360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.6
W-|21097|89:38.0|02:07.5|168.9|22.1|145.7|160.0|10.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:26.0|02:06.5|171.9|20.4|123.0|133.0|11.6
01|02000|08:27.3|02:06.8|171.6|21.4|135.9|139.0|11.0
02|02000|08:27.2|02:06.8|171.8|22.1|140.6|144.0|10.7
03|02000|08:28.8|02:07.2|170.0|22.4|142.9|145.0|10.5
04|02000|08:28.9|02:07.2|170.0|22.3|144.8|148.0|10.6
05|02000|08:29.9|02:07.5|168.9|22.5|148.4|150.0|10.4
06|02000|08:31.6|02:07.9|167.3|22.1|151.0|155.0|10.6
07|02000|08:30.2|02:07.5|168.6|22.5|152.6|155.0|10.5
08|02000|08:32.1|02:08.0|166.8|22.6|155.1|158.0|10.4
09|02000|08:34.6|02:08.7|164.5|22.6|155.8|160.0|10.3
10|01097|04:42.5|02:08.7|164.3|22.5|157.4|160.0|10.4

Sunday – 12/9 : Hard 30′

I had trouble getting up in the morning and I was still kind of out of it.  The plan called for a hard distance session, and I wasn’t really in the mood and I hate doing hard pieces on the dynamic.  But I guess that’s one good thing about having a training plan, it will remind you to do things that you don’t really want to.  So, I did it.

It didn’t go so well, but I didn’t bail and made it to the end.

        Workout Summary - media/20181209-2340350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07669|30:00.0|01:57.4|216.3|25.8|164.0|180.0|09.9
W-|07671|30:00.0|01:57.3|216.3|25.8|164.0|180.0|09.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01306|05:00.0|01:54.9|228.5|25.2|138.3|159.0|10.4
01|01287|05:00.0|01:56.5|220.8|25.4|162.4|165.0|10.1
02|01264|05:00.0|01:58.7|209.4|25.2|165.0|168.0|10.0
03|01267|05:00.0|01:58.4|210.9|25.6|169.6|171.0|09.9
04|01261|05:00.0|01:58.9|208.2|26.4|172.2|174.0|09.5
05|01285|05:00.0|01:56.7|220.2|27.1|176.2|180.0|09.5

Monday – 12/10 : Strength Training

Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 3×16
Front squats barx10, bar+70 3×6  (went up 20lbs)
One arm rows 50 2x3x10 (went up 5lbs)
One leg squats 2×20, 2x3x7 (ouch…lot of pressure on my knee)
Cable pull downs, narrow overhand grip 144 3×8 (working up the weight)
Deadlifts bar+90 1×10, bar+180 3×6 (That last one is 255lbs.  I think my 1RMax is probably around 300)
My back has been a bit tender since Monday…:-(
Tuesday – 12/11 : 60′ UT1
 I started off a bit too ambitiously, so this session was an example of me constantly slowing down to hold it under the HR cap.
It felt good to be back on the static erg!
        Workout Summary - media/20181211-1905340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14605|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7
W-|14608|60:00.0|02:03.2|187.0|19.2|151.4|160.0|12.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02487|10:00.0|02:00.6|198.2|19.5|133.4|146.0|12.8
01|02469|10:00.0|02:01.5|195.2|19.2|150.1|154.0|12.9
02|02448|10:00.0|02:02.5|190.2|19.2|154.6|156.0|12.7
03|02429|10:00.0|02:03.5|185.9|19.0|156.1|157.0|12.8
04|02398|10:00.0|02:05.1|178.6|19.1|156.8|157.0|12.5
05|02376|10:00.0|02:06.2|174.0|19.0|157.2|160.0|12.5
Wednesday – 12/12 : No Training
I had every intention of training this morning, but I was just a bit slow getting to work, and then the emergencies started up before 8am, so I couldn’t squeeze in a session.
Thursday – 12/13 : Strength Session
I had originally planned to take Thursday as a rest day because my company had a big all day meeting in downtown Boston.  But since I had missed Wed, I got up early, drove up to North Reading, did my workout, and then drove into Boston.  I felt virtuous and smug all day!
It was a little shorter than Monday’s session and wanted to avoid anything that would be really tough on my back.
Crunches 10×10
Superman 2x10x10
Side plank 2x3x30
Pushups 2×16, 1 x 20  (getting a bit easier…)
Front squats: bar+70 3×7
One arm rows 50 2x3x12  (The last two reps were really tough!)
One leg squats 2×20, 2x3x10 (A bit easier, I’m getting my balance better)
Cable pull downs, narrow overhand grip 144 3×10
Friday – 12/14 : 2 x 30′ / 2′
More endurance work.  Trying to keep my HR at a reasonable level.
       Workout Summary - media/20181214-1345330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15223|64:00.0|02:06.1|179.0|19.6|139.9|154.0|12.1
W-|14606|60:00.0|02:03.2|186.8|19.9|140.5|154.0|12.3
R-|00619|04:00.0|03:13.9|062.7|16.2|131.7|154.0|10.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07310|30:00.0|02:03.1|187.2|19.8|134.2|145.0|12.3
01|07296|30:00.0|02:03.4|186.4|19.9|146.7|154.0|12.2
That brings up up to date.  I’m down on the cape for the weekend.  That means sessions on slides!
Saturday:  Hard Distance…I think a reasonably brisk 10K
Sunday:  I owe the plan some hard intervals.  I might do a waterfall.
This meso cycle, I am aiming at a reduced training load and working on strength, so I am expecting that my fitness will trail off.  It is but not terribly.  The biggest impact has come from missing training days due to travel.
Screen Shot 2018-12-14 at 8.25.15 PM

On the road

Monday: No Training

Since I was flying out in the evening, I needed to go to town hall and get an absentee ballot for the elections on Tuesday.  Mission accomplished, but no time for training.

I flew to the airport on Monday afternoon.  Arriving in LA around 8pm.

Tuesday:  Quick cross training in the hotel gym

Core:

  • head shoulder raises: 10x10sec
  • arm leg extensions: 10 x 10 sec each side
  • plank on swiss ball: 4 x 30 sec
  • side plank:  each side 3 x 30 sec
  • push ups: 2 x 12, 1 x 8 (pooped out)

plus 30 minutes on the elliptical (all the treadmills were taken.

Wednesday: Core / strength / inclined march

Core: same as Tuesday

Strength:

  • Goblet squats with 40 lb DB: 3 x 20
  • lat pull down: 3 x 12
  • one leg squats: body weight 3 x 12
  • one arm rows, 40lb DB: each arm: 3 x 12

30 minute inclined march on treadmill.

Then a busy day of meetings, followed by a real treat.  We went to see the LA Lakers play the Timberwolves.  I got to see LeBron James play basketball live.  It was quite a show.

Got back to the hotel around midnight.

Thursday: No Training

Up at 4am.  Out the door at 4:30 to get to the airport for my 6:30am flight.  Very tired.  Flew home, got to the airport around 3pm.

Friday:  Core / 3 x 20′ / 2′

I had hoped to catch up on my sleep, but I didn’t get to bed until about midnight, so only about 5 hours.  Up at 5:15 and off to work.

Same core routine plus swiss ball side rotations (10 x 5 sec both sides)

I felt very tired during this piece.  HR was crazy high.  I needed to slow down a lot to keep it under the cap.

Saturday: Core / 3 x 20’/2′

By the plan, I should have don a hard distance piece, but I decided that with all the disruption and travel that I’d take it easier and just work on some aerobic base.

I started with my basic core routine:

  • head shoulder raises: 10x10sec
  • arm/leg raises: 10 x 10 sec both sides
  • front plank: 4 x 30sec
  • side planks: 3 x 30sec each side
  • push ups: 3 x 13 (ooh, I added a rep!)

Then I headed to the basement and did the session on slides.  I wasn’t any faster but it sure felt nice and smooth to be on the slides.

Tomorrow:  Maybe I will do a HM with a bit of tempo to it.

I just got word that the fires in California have come very close to our facility in Agoura Hills.  Like right across the road from it.

Here’s the extent of the fire.  The scale bar at the bottom, is 4 miles long, so the fire is basically 20 miles across.

Screen Shot 2018-11-10 at 8.24.41 PM.pngOur facility in in the yellow rectangle. Here is the zoomed view of the box.  Our building is in the red oval.

Screen Shot 2018-11-10 at 8.22.20 PM

I was just there!  I hope everyone stays safe out there.

 

 

 

 

Monday: 3 x 20’/2′

        Workout Summary - media/20181029-1225340o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15037|66:00.0|02:11.7|165.7|18.7|138.8|154.0|12.2
W-|14349|60:00.0|02:05.4|177.3|19.3|139.7|154.0|12.4
R-|00690|06:00.0|04:20.7|049.2|12.6|129.8|154.0|10.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04747|20:00.0|02:06.4|172.9|19.0|131.4|139.0|12.5
01|04760|20:00.0|02:06.0|175.2|19.1|140.0|147.0|12.5
02|04841|20:00.0|02:03.9|183.9|19.8|147.9|154.0|12.2

Tuesday:  Strength

  • Abs:  4 x 30″ front plank, 3 x 30″ side plank (each side)
  • swiss ball/med ball twisty things
  • Front Squats bar x 10, bar+20 x 10, bar+40 x 3 x 12
  • incline row: 3 x 12
  • deadlift (with hex bar): bar x 10, bar+90 3 x 12

Wednesday: 4 x 2000′ / 4′

Hard one.  Tried for target pace of 1:50.  It was too much for me.  I backed off to 1:51 in the first couple reps but needed to slow down a bit more on the last two.

I think I need to pace these a bit more conservatively over the winter to avoid really punishing myself, especially when I am as sore as I was from the weights.

Thursday: Strength

  • Abs:  4 x 30″ front plank, 3 x 30″ side plank (each side)
  • swiss ball/med ball twisty things
  • pushups: 3 x 12
  • Front Squats bar x 10, bar+50 x 3 x 10
  • incline row: 3 x 12
  • Good mornings: bar x 10, bar+50 x 3 x 10

Friday: 3 x 20’/2′

Legs a bit sore from yesterday.  But way better than last week.  Felt pretty easy.

       Workout Summary - media/20181102-1240330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|24703|66:04.0|01:20.2|171.4|19.5|142.8|155.0|19.1
W-|14509|60:00.0|02:04.1|183.4|19.8|144.0|154.0|12.2
R-|10196|06:04.0|00:17.9|053.1|17.0|131.5|154.0|216.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04832|20:00.0|02:04.2|182.4|19.6|139.6|147.0|12.3
01|04823|20:00.0|02:04.4|182.1|19.9|145.5|151.0|12.1
02|04854|20:00.0|02:03.6|185.6|19.9|146.8|154.0|12.2

 

Not bad for a work week. I’ll try to do some hard distance tomorrow, probably a 10K on the dreaded dynamic.

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.

 

 

Saturday: 75′ Test

Friday: I needed to get ready for an important meeting in the morning, so I skipped my workout.

After work we headed down to the Cape and settled in.  It was a blustery stormy night, but I slept like a baby

Saturday:

I worked a bit around the house and put the outside furniture in the basement for the winter.  In the mid-afternoon, I headed to the basement to do my 75′ test.

I’ve done this test twice before.  In October of last year, I pulled 207w (1:59.2).  In December, I pulled 214w (1:57.8).  I decided to try to use 1:58 as my target and see how it went.

It went great.  I was able to hold 1:58 comfortably at 22spm and I just counted out sets of 110 strokes to mark 5 minute periods.  I would push a little and then coast a little.  Things started to get a bit more serious in the last 30 minutes.  By 15 minutes to go, I felt like I had the session well in hand and I started to push a bit more seriously.  My heart rate started pushing up into the mid-170s and I eased the rate up to 24.  Then in the last 5 minutes I nudged it further to 26 spm and tried to count out the last 130 strokes.

Results, 220W (1:56.7).

That was fantastic!

          Workout Summary - media/20181020-1820320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19278|75:00.0|01:56.7|220.1|22.6|160.7|183.0|11.4
W-|19281|75:00.0|01:56.7|220.1|22.6|160.7|183.0|11.4
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|03831|15:00.0|01:57.5|215.0|21.6|142.2|152.0|11.8
01|03824|15:00.0|01:57.7|214.7|22.2|153.8|160.0|11.5
02|03853|15:00.0|01:56.8|219.5|22.2|162.7|165.0|11.6
03|03848|15:00.0|01:57.0|218.8|22.4|168.3|171.0|11.4
04|03925|15:00.0|01:54.6|232.7|24.8|176.3|183.0|10.6

Tomorrow:  1′ and 1000m tests.

 

Thursday: 20′ test

I’ve been a bad boy.  I haven’t done any formal fitness testing since December of last year.  It’s time to get an idea of where I stand as the OTW season ends and I need to plan my winter training.  There are four tests to perform

  • 1′
  • 1000m
  • 20′
  • 75′

On Thursday morning, I decided to do the 20′ test.  To make things consistent, I do these tests on a static erg.

I’ve done 2 20′ tests before.  In October of last year, I pulled 244w.  Then in December, I had improved to 259w.  I hoped I was in similar shape to December, but I really had no idea.  I set off a little faster than that and hoped for the best.

I did a 2k warmup and got down to it.

I broke a little bit past the half way point with a couple of ugly HDs.  But I got back at it and kept pulling.  My avg splits popped up from a 1:49 to a 1:51 and it was just a matter of hanging on to the end.  I think if I had started a bit slower, I would have ended a lot faster.

In any case, even with the hiccups, I managed to equal my December mark of 259W.  Which I was delighted with.

          Workout Summary - media/20181018-1216000o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05429|20:00.0|01:50.5|260.9|25.3|164.5|178.0|10.7
W-|05432|20:00.0|01:50.5|260.9|25.3|164.5|178.0|10.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|178.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01106|04:00.0|01:48.5|270.2|25.4|143.6|161.0|10.9
01|01095|04:00.0|01:49.6|265.9|25.4|164.4|168.0|10.8
02|01055|04:00.0|01:53.8|245.5|24.5|169.0|171.0|10.8
03|01080|04:00.0|01:51.1|254.8|25.0|169.5|174.0|10.8
04|01096|04:00.0|01:49.4|268.3|26.2|176.0|178.0|10.5

I did a slow 2k cool down and headed for the showers.

Norcal Crossfit – 20 x 2′ / 1′

Tuesday, August 28 – No Training

I flew out to San Jose on Monday night, and I was hoping to get a workout in on Tuesday morning, but I felt pretty lousy in the morning and decided to just shower and get into work early.

Wednesday, August 29 – 20 x 2′ / 1′

I was out of bed at 5:00AM and I drove over to Norcal Crossfit.  I was on an erg by 5:30.  The plan was to try out my new short interval workout.  Today’s version was basically an easier version of the 15×3′ workout that I’ve done for a long time.  That workout is 45 minutes of work and a total of 15 minutes of rest.  This one is 40 minutes of work and 20 minutes of rest.  The idea is to be able to push the pace a little harder and then match it the next time I do the 15×3′ version.  I was on a static erg.

No denying that the workout was tough, but I didn’t have any doubt that I was going to make it.  The erg had a weird startup glitch.  It didn’t seem to register the first stroke that I took and then the second would show an incredibly low split.  It made the average split start off really fast and then bleed down to the actual pace that I was doing.  My initial thought on pacing was 1:53, but as it turned out 1:50 was a better idea.

8-29

I enjoyed the workout.  I’m looking forward to doing it in my boat.

Tomorrow:  Back to NCFit.  A nice easy steady state 3 x 20′ session.