Erg Based Training is so simple!

I last posted on November 11th, right after I struggled with the Pyramid workout.  Since then, I’ve had some OK workouts, some good workouts, but the main thing I’ve had is consistency.  I been able to follow my plan at just about 100% conformance for the past three weeks.

Just in time for three weeks of travel and holidays!  Let’s see how well I can maintain momentum through this.

Tuesday – November 12 – 4 x 20′ / 2′

At work, static erg.  Nothing fancy.  Just doing the meters.  Working with a HR cap of 150.

       Workout Summary - media/20191112-1401180o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20011|01:27:59.9|02:11.9|160.6|19.7|137.7|150.0|11.6
W-|18981|01:19:52.4|02:06.2|173.5|20.2|139.1|150.0|11.8
R-|01034|00:08:00.0|03:52.1|033.7|14.6|124.7|150.0|11.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04773|20:00.0|02:05.7|174.0|19.9|129.7|138.0|12.0
01|04742|20:00.0|02:06.5|173.2|20.2|138.6|146.0|11.7
02|04747|20:00.0|02:06.4|173.2|20.2|143.4|149.0|11.8
03|04719|19:52.4|02:06.4|173.5|20.5|144.6|150.0|11.6

Good session.

Wednesday – 13 November – 5 x 1500/5′ L2

Always my favorite of the L2 workouts.  Pace target was 1:51.0.

Started with a 2k warmup.

Then the main session.  I chickened out about the 1:51 target and decided 1:52 would be better.

        Workout Summary - media/20191113-1341120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10974|00:52:45.7|02:24.2|157.6|22.0|143.0|176.0|09.5
W-|07500|00:27:44.4|01:51.0|256.1|26.7|155.5|176.0|10.1
R-|03476|00:25:01.6|03:36.0|048.4|16.7|129.1|176.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01500|05:32.4|01:50.8|254.4|26.2|149.6|164.0|10.3
01|01500|05:35.5|01:51.8|253.5|26.6|154.6|167.0|10.1
02|01500|05:33.3|01:51.1|254.4|26.9|156.5|170.0|10.0
03|01500|05:33.1|01:51.0|255.9|26.9|158.1|172.0|10.1
04|01500|05:30.1|01:50.0|262.7|27.2|158.7|176.0|10.0

As it turned out, with a bit of a fast last, I was able to make the target after all.

Later Wednesday morning, I headed down to Washington DC to do a presentation at a conference.

Thursday – 14 November – steady state cross training in Washington

30′ inclined walk

10′ stationary bike (I was not enjoying it)

20′ on an ellipitcal

Friday – 15 November – 3 x 20′ / 1′

I was pressed for time, so I cut back from an 80 minuter session to 60′.  I pushed the power target up a bit, mainly just to see what would happen.  I was very happy with the result.  My HR was higher, but plateaued pretty well.

        Workout Summary - media/20191115-1331160o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14840|01:03:00.4|02:07.4|175.2|19.9|142.0|157.0|11.8
W-|14481|00:60:00.0|02:04.3|182.0|20.0|141.9|157.0|12.0
R-|00363|00:03:00.5|04:08.7|038.8|17.5|143.6|157.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04829|20:00.0|02:04.2|181.7|20.1|131.1|144.0|12.0
01|04825|20:00.0|02:04.3|182.1|20.0|144.0|150.0|12.0
02|04826|20:00.0|02:04.3|182.2|20.0|150.5|157.0|12.1

That was really gratifying.  I feel like my base fitness is starting to return.

Saturday – 16 November – 6K Threshold

I was nervous about this session all day.  I was originally going to do it with company at the lake with some clubmates, but we ended up locked out of the storeroom where the ergs are kept.  So I was able to procrastinate a bit longer.  I finally got up the nerve to go do it.  First, a 2K warmup.

Then there wasn’t anything else to do but to give it a try.  I had put my 10K and my 30 minute sessions into the Free Spirits pace predictor and it spit out a 1:51.4 target.  Holy hell, that felt fast.  But nothing ventured, nothing gained.  So, off I went trying to keep 1:51’s on the screen.  That worked out OK through the first 2000, but I was starting to really feel it.  My HR was well in control, but I had that vaguely drowning feeling you get when you’re on the edge.  I played with pace and rate a bit to see if anything felt better and counted out blocks of 100 strokes.  The section from 4000 to 5000 was the worst.  I managed to get some control of myself by really trying to concentrate on stroke technique.  Keeping my knees down during the first part of the recovery and limiting my layback.  Then into the last 100 strokes, and it was just a matter of getting through it.  I managed a small sprint in the last 500 meters.

Then a happy ending cool down.

I am very happy with that.  I ranked it and for it’s currently 38th for the 50-59 heavies.  Roughly the 90th percentile.  It’s a full minute off my best 6K time, so lots of room for improvement, but a good hard row.

Sunday – 17 November – 3 x 30’/2′

Long and easy.  Perfect for a sunday afternoon.

        Workout Summary - media/20191117-1926120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22004|01:36:00.0|02:10.9|167.2|19.8|136.9|147.0|11.6
W-|21455|01:30:00.0|02:05.8|175.3|19.9|137.9|147.0|12.0
R-|00553|00:06:00.0|05:25.7|046.4|18.1|121.5|147.0|08.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07137|30:00.0|02:06.1|173.3|19.5|134.3|141.0|12.2
01|07135|30:00.0|02:06.1|174.9|20.0|138.7|144.0|11.9
02|07183|30:00.0|02:05.3|177.8|20.3|140.7|147.0|11.8

I wanted to stay below a HR cap of 150, and started with a power target of 173W.  I nudged it up in each 30′ segment by a couple of watts.  More signs of progress.

Tomorrow:  I fly out to Shanghai at 9am.

 

 

 

Broken on the Pyramid

Sunday – November 10 – 3 x 30’/2′

When you get the target power right, these sessions are actually quite pleasant.  My target today was 170W, but I happened to end the first 30 minutes at 173W, so I tried to match that for the next two pieces.  My HR was a little higher than other sessions, but well within bounds.

Compared to last Sunday, much higher HR and drift this week, for only 1 more watt.

bokeh_plot - 2019-11-11T144427.551

Monday – 11 November – L1 Pyramid

On the older Model C static erg in the fitness center.

I slept terribly last night and woke up at 5:15 feeling not at all rested.  But there was a hard session in the plan.

Started with a fletcher warmup.  Not my best work.  I slowed way below target after the 1 minute and 30 second sprints.

I had a target of 1:44 for the session and I was worried about it.  I probably should have backed off of it on principle, but I’ dumb that way.

The first 2 intervals were no problem.  The third was really hard and I was just barely hanging on at the end of it.  I went into the 1000m interval with a bad attitude and had a mental break about 300m into it.  I paddled a few strokes and then decided to row it out to a softer target, around 1:46 or so.  The last 10 strokes were very difficult.

For the 750m, I decided to stick with 1:46 and then see if I could speed it up in the last 250m.  I was pretty shattered after I finished it, but I had 4:30 to recover.  The 500 was fine.  I started to rate up and just punched it out.  The last 250 is always good fun, and today was no exception.

       Workout Summary - media/20191111-1316100o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07061|00:38:06.6|02:41.9|138.3|23.4|142.2|173.0|07.9
W-|04000|00:14:05.9|01:45.7|309.6|28.9|150.1|171.0|09.8
R-|03067|00:23:10.2|03:46.7|037.9|20.1|137.3|171.0|05.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00250|00:51.0|01:42.0|311.6|27.8|115.8|141.0|10.6
01|00500|01:44.2|01:44.2|317.7|29.3|149.9|166.0|09.8
02|00750|02:34.9|01:43.3|318.2|29.1|157.6|171.0|10.0
03|01000|03:47.5|01:53.8|267.5|26.8|153.3|169.0|09.8
04|00750|02:37.5|01:45.0|302.8|28.3|154.6|171.0|10.1
05|00500|01:41.7|01:41.7|334.9|30.6|147.1|167.0|09.7
06|00250|00:49.0|01:38.0|427.4|36.5|138.9|156.0|08.4

So, with a massive issue in the middle interval, I still finished only 1.2 seconds off of target.  I could have done the middle interval around 1:48 and hit the target.  This was a useful lesson.  Stick to the target and let yourself slow down for the 1000m interval.  Same target next time.

Tomorrow.  4 x 20’/2′ at 170W

 

So far so good

Tuesday – Nov 5 – 3 x 20′ / 1′

In the fitness center at work, static erg. b A bit short on time because I had to get to some offsite training by 8:15am.  Original plan was 4×20, I had to shorten it to 3×20.

Started at 165W and increased as I went along.

Wednesday – November 6 – 4 x 2000/5′

This is an intimidating session.  I had a reasonably good idea for the pace target because of the waterfall from last week:  1:53.0

The first rep was a warmup.  The average pace for the 4 work reps was 1:51.6.  The first two were no problem, the third was tough and I was struggling to hold pace in the last one after the first 500m of it.  I’m really happy to complete it cleanly.  1:51.5 target for the first 3 next time, with hopefully a faster last.

Thursday – 7 November – rest day

I wasn’t planning a rest day, but when I got to work I wanted to work on requirement definition for the “secret new feature” on rowsandall.com.  And then I discovered that I had a 8 am meeting.  So, there wasn’t enough time for a row.

Friday – 8 November – 3 x 20’/1′

Another day with early meetings, but I went right to the gym and got to work.  Today, I started at 170W and pushed it a bit while trying to keep my HR below 145 through the first 40 minutes.  I loosened the cap in the last 20 minutes to 150.

Saturday – 9 November – Hard 30′

At home on slides.  I was nervous about this session because of all the 10Ks that I bailed out on over the summer.  But based on the 1:57.2 10K that I did last week, a reasonable target for this piece was 1:56.  In my head, I really wanted to hold 1:55, but I was afraid that would be a stretch.

I started with a 2000m warmup.

Here’s the main piece.  Looks pretty boring.  It wasn’t.  I was making very small adjustments to stroke rate to try to hold 1:55.  And I counted strokes for each 1000m of the piece.  The hardest bit was probably from 5000 to 6000m.  Still pretty far from the end, but deep into the hole.  When I got to 2 minutes left, I was sure I was going to make it and I rated up to try to get over 7850.  I did…7855m.  That’s a 1:54.5 pace.  I have to shave 2 seconds off that to get back above 8K for 30 minutes.  I think that’s doable.

        Workout Summary - media/20191109-2211370o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07856|00:30:00.0|01:54.6|232.8|25.8|165.5|179.0|10.1
W-|07860|00:30:00.0|01:54.5|232.8|25.8|165.5|179.0|10.2
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01049|04:00.0|01:54.4|228.5|24.6|141.1|158.0|10.6
01|01044|04:00.0|01:54.9|230.3|25.1|160.5|162.0|10.4
02|01046|04:00.0|01:54.7|231.8|25.4|164.4|167.0|10.3
03|01044|04:00.0|01:54.9|230.6|25.6|167.4|168.0|10.2
04|01048|04:00.0|01:54.5|233.4|25.8|170.6|172.0|10.2
05|01043|04:00.0|01:55.1|229.9|26.0|172.9|174.0|10.0
06|01044|04:00.0|01:55.0|230.7|26.5|175.4|177.0|09.8
07|00542|02:00.0|01:50.8|261.7|29.6|178.2|179.0|09.2

Then a 2K happy ending cool down.

Tomorrow:  Long row — 3 x 30’/2′

 

 

 

 

Sun: 3 x 30, Monday: 4 x 1000

Sunday – November 3 – 3 x 30′ / 2′

Down on the cape, on slides.  But now with a fan!  What a difference it made.

The plan was to row this at 165W, but as time rolled on, and my HR stayed nice and low, I was able to push it up and did the last 30 minutes at 175W.  Nice to be able to push harder in one of these sessions for a change.

       Workout Summary - media/20191103-1816170o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21991|01:35:59.8|02:11.0|162.6|19.6|134.1|145.0|11.7
W-|21141|01:29:27.5|02:06.9|171.3|19.8|134.9|145.0|12.0
R-|00854|00:06:00.0|03:30.9|044.0|17.7|123.0|145.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|06936|29:38.8|02:08.2|166.5|19.1|128.9|136.0|12.2
01|07054|29:48.7|02:06.8|171.9|20.1|135.7|142.0|11.8
02|07151|30:00.0|02:05.9|175.5|20.1|140.1|145.0|11.9

Monday – November 4 – L1 – 4 x 1000 / 5′

The classic, soul crushing sprint workout.

I managed the 8×500/3’30” at a 1:44 pace.  When I have been doing the Pete Plan, I saw a 2 to 3 second delta between the pace for 8×500 and 4×1000.  I am also interested in building some success here, so I decided to set a reasonably soft target, 1:48.

First a fletcher warmup.  Felt better than I have on an erg this entire season.  Good rate control.  Felt good at the paces.

       Workout Summary - media/20191104-1307140o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05048|00:20:19.0|02:00.7|204.7|20.2|141.1|163.0|12.3
W-|05052|00:20:19.0|02:00.7|204.7|20.2|141.1|163.0|12.5
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00984|04:19.0|02:11.6|166.8|16.9|110.8|130.0|13.5
01|00995|04:00.0|02:00.6|199.6|20.3|136.9|144.0|12.2
02|00764|03:00.0|01:57.8|213.5|22.2|146.0|148.0|11.5
03|00264|01:00.0|01:53.7|238.3|23.9|150.4|152.0|11.1
04|00137|00:30.0|01:49.2|264.1|25.8|153.7|156.0|10.6
05|00489|02:00.0|02:02.8|190.5|18.3|154.9|158.0|13.3
06|00283|01:00.0|01:46.2|290.0|27.8|153.8|158.0|10.2
07|00495|02:00.0|02:01.2|200.1|18.5|157.8|160.0|13.4
08|00149|00:30.0|01:40.6|332.9|30.1|156.1|159.0|09.9
09|00491|02:00.0|02:02.2|196.0|18.6|159.0|163.0|13.2

Then I set up for the intervals.

The first felt pretty easy, so I pushed a little to negative split the next one.  That one was OK too, so I decided to try to beat 1:46 for the third.  That worked out OK too, so I decided to try to beat 1:45 for the last one.  That was a bit of a stretch.  I started up at 30 spm and I was looking at 1:44s and 1:43s, but it took a very long time to get to halfway, and I was feeling the pain around then.  I pulled tried to lighten up my stroke and focus on technique to distract myself.  That got me to 250 to go, and then I just counted the strokes down.  No problem.

That was good fun.  Target for next time is a scary 1:46.

Tomorrow:  Hopefully 4×20 if I have enough time in the morning.  Again starting at 165 and adjusting up or down to stay below 145bpm.

 

The next phase

Sunday – October 26 – Slow roll

I felt like rowing on Sunday, so I headed into the basement to do an easy session.  I wanted to long and slow, so I plugged in a HM and off I went.

Something went badly with Painsled, and it only recorded the first 400m of the row.  But I didn’t know that at the time.

bokeh_plot - 2019-11-02T222154.455

Monday – 28 October – 8 x 500/3:30

Not sure what to do for a training plan, but when in doubt I might as well just follow my own version of the Pete plan.  So, time for a sprint session.

Started with a fletcher warmup

Then into the session.  I aimed at 1:45 split.

Not bad.

Tuesday – 29 October – Fartek on Quinsig in a double

I saw that the weather forecast for Tuesday morning was looking pretty good.  Misty, calm and warm.  I met Joe at 5:30 and we headed out with no particular plan.

We warmed up headed down to the south end of the lake.  Then started north.  After we passed the islands, I told Joe that I was game for anything, and he suggested that we do a pyramid up to the bridge.  Once we were there, we dropped into a 2k piece at a sub-threshold pace.  On the way back to the dock, we were side by side with a women’s eight and we wanted to stay there, so we worked a bit harder than we would have.

All in all, a very pleasant morning.

Wednesday – October 30 – Waterfall

Target was a 1:55 pace.

The first 2000 was the warmup.  I ended up an average pace of 1:53.6.

Hard but doable.  I’m liking this.

Thursday – 31 October – 4 x 20’/2′

The plan was to row at 165W and that’s what I did.  I think that’s my training power for now, until I earn the right to go faster.

This was interesting.  My heart rate started nice and low, but it did not plateau the way it should.  It just kept rising.  I think that means that my aerobic base is not as good as it should be.  Basically that my easy sessions have been too hard and I have not been building ability to metabolize fat.  I need to be careful and limit intensity of my endurance sessions

       Workout Summary - media/20191031-1246090o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19386|01:28:00.0|02:16.2|152.1|17.5|133.4|150.0|12.6
W-|18668|01:20:00.0|02:08.6|164.9|17.9|134.2|150.0|13.0
R-|00723|00:08:00.0|05:31.8|024.1|12.9|125.4|150.0|16.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04637|20:00.0|02:09.4|161.3|17.9|123.2|133.0|13.0
01|04680|20:00.0|02:08.2|166.6|18.1|132.6|138.0|12.9
02|04679|20:00.0|02:08.2|166.3|17.9|137.4|145.0|13.0
03|04673|20:00.0|02:08.4|165.6|17.8|143.6|150.0|13.1

Friday – 1 November – No Training

Scheduled rest day

Saturday – 2 November – 10K threshold

On slides.  Started with a 2k warmup.

Then into the 10K piece, target pace 1:58.

I’d say that was pretty consistent.  I was reasonably comfortable through the first 30 minutes and it was pretty tough going from there to the end.  I never felt in distress though.

        Workout Summary - media/20191102-1906560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:03.0|01:57.2|216.0|24.7|162.0|180.0|10.4
W-|10000|00:39:03.5|01:57.2|216.0|24.7|162.0|180.0|10.4
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:49.6|01:54.8|215.0|24.0|134.8|148.0|10.9
01|01000|03:55.0|01:57.5|215.9|24.3|151.4|154.0|10.5
02|01000|03:55.3|01:57.7|215.1|24.1|155.5|158.0|10.6
03|01000|03:55.2|01:57.6|215.2|23.9|159.0|161.0|10.7
04|01000|03:54.8|01:57.4|216.1|24.6|162.4|165.0|10.4
05|01000|03:54.9|01:57.4|216.2|24.7|165.3|167.0|10.3
06|01000|03:55.7|01:57.8|214.1|24.6|167.8|171.0|10.4
07|01000|03:55.7|01:57.8|213.9|24.9|171.7|175.0|10.2
08|01000|03:56.0|01:58.0|213.1|25.2|174.1|175.0|10.1
09|01000|03:51.5|01:55.8|225.8|26.7|177.5|180.0|09.7

Look at those even splits.   Nice.

Here’s a comparison of today’s row with the one that I did on 12 October.

  • 3 more watts today
  • Slightly lower HR
  • half an spm higher rate (which is good)

So, I’m happy with that.  A little bit of progress over the past month.

Tomorrow:  4 x 20 at 165W

 

Getting ready for my last race of the season

A great week of training.

Sunday – Oct 13 – 90′ Coastal row

Long and slow.  A really beautiful day!  Might have been my last coastal row of the year, if so, it was a great way to finish up.

I launched about 2 hours before high tide and I didn’t have much of a plan beyond rowing at low intensity for about 90 minutes.  I started off with the tide, and then turned to head out into the bay.  I hugged the shore for a little bit, and then headed out, picking a house on the top of a hill as my point.  I decided to row on that heading until I had a straight shot up to Wellfleet harbor, through the buoyed channel.  I thought it would be fun to ride the current.

It was.  I just paddled along, enjoying the sunshine and watching the boats and birds.  I turned in the harbor and paddled through the anchorage, around the jetty, and then up along the boat slips.  I had a nice drink of water, turned around and headed for home.

When I reached the buoy at the entrance of the harbor, I turned to the south, picked another house on the shore and kept it as my point the whole row back down to Lt Island.  Looking at the map, you can see how straight this section was.  It was also getting very close to high tide by this point, so there wasn’t much current pushing me around.

Screen Shot 2019-10-20 at 11.41.48 AM

        Workout Summary - media/20191013-1856250o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15361|01:29:43.5|02:55.2|000.0|21.0|137.4|156.0|08.1
W-|14880|01:24:52.9|02:51.1|000.0|20.9|137.9|156.0|08.4
R-|00486|00:04:51.0|04:59.2|000.0|22.9|128.5|156.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
08|00922|05:09.0|02:47.6|000.0|19.6|122.4|134.0|09.1
09|07850|43:57.3|02:48.0|000.0|20.1|137.7|152.0|08.9
10|05996|34:04.7|02:50.5|000.0|22.3|142.7|156.0|07.9

2019-10-13 11.53.01

Monday – 14 October – Technique work on Quinsig

I needed a nice easy row on Monday.  I basically did steady state, square blades, and slow roll ups in 2 minute chunks.  I managed to stop my speedcoach with my water bottle after the first 4K of my row (Arghhh!), so I tried to reconstruct the data using the speed and position data from CrewNerd and hear rate from my watch.

The heart rate readings were a bit erratic, but it was a very easy row.

Tuesday – 15 October – 2K/1.5K/2K/1.5K

I was short on time, and I was not really in the mood for a hard workout.  But this is a critical prep week for the race coming up on the 26th, so I stuck with the plan, sort of.  The plan was for a 4 x 2K.  As it turned out, I shortened the 2nd and 4th intervals.  The second, I got confused on stroke counts and basically just gave up.  On the fourth, I started a bit too close to the boathouse, and I was running out of time to get to the office in time for my first meeting.

The first interval felt great.  I felt fast and crisp.  After that, it was not much fun.

       Workout Summary - media/20191015-1551110o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10612|00:56:45.6|02:40.5|139.0|23.7|154.7|176.0|07.9
W-|07024|00:32:24.4|02:18.4|181.7|26.1|166.6|176.0|08.3
R-|03592|00:24:21.5|03:23.5|082.3|20.5|138.8|176.0|06.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02013|09:04.5|02:15.2|187.5|25.3|163.3|171.0|08.8 - tail
02|01556|07:11.4|02:18.6|186.5|26.6|168.3|175.0|08.1 - head 
03|02009|09:29.6|02:21.8|178.6|26.0|169.7|176.0|08.1 - head
04|01445|06:38.9|02:18.0|172.8|26.8|164.9|172.0|08.1 - tail

Wednesday – 16 October – Steady State – Quinsig

Really foggy and dark.  Felt very alone, especially during the first half of the row before sunrise.  Pushed a bit too hard because I was trying to keep the split below 2:30.  I didn’t succeed.  For some reason, my HR sensor dropped connection for a few minutes towards the end of the trip up the lake.

        Workout Summary - media/20191016-1156080o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11835|01:07:51.2|02:52.0|128.2|21.8|142.0|167.0|08.0
W-|10727|00:54:04.8|02:31.2|144.9|19.6|147.2|166.0|10.1
R-|01111|00:13:46.6|06:12.1|062.4|30.7|121.9|166.0|04.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02926|14:45.5|02:31.3|147.9|18.6|148.2|158.0|10.7
02|05657|28:34.4|02:31.5|141.9|19.7|143.4|166.0|10.1
03|02145|10:44.9|02:30.3|148.9|20.7|155.8|166.0|09.6

Thursday – 17 October – 15 x 3′ / 1′ Threshold

There was a massive Nor’easter that blew through New England on Thursday.  I decided to sleep in and grab a quick workout in the fitness center at work.

Because I am not in the kind of shape I want to be right now, I took the easy way out in the workout and started slow (2:00 splits), and took a second in each interval, until I was around a 1:52 pace.

Then I slowed a bit in the last 3 as well.

 

Friday – 18 October – Steady State

On Quinsig.  The forecast said that there would still be a bit of wind left over from the storm, but it would be coming from the west, so it would be a cross wind and the lake is pretty narrow.  I saw that some other folks had signed up, so I decided to give it a try.  When I got to the lake, I discovered that they had all cancelled on me, but the conditions were actually really nice.  Light cross wind, and nice flat water.

I really just wanted to row, and it was a great morning to do that.  Again, I pushed a bit too hard chasing splits.

        Workout Summary - media/20191018-1101070o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11841|01:03:42.5|02:41.4|135.5|20.9|150.9|167.0|08.9
W-|10982|00:55:04.8|02:30.5|149.7|20.5|155.0|167.0|09.8
R-|00864|00:08:38.0|04:59.8|045.3|23.5|124.6|167.0|04.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03246|16:02.7|02:28.3|150.6|19.4|151.1|163.0|10.4
02|05678|28:44.5|02:31.9|150.2|20.8|157.7|166.0|09.5
03|02058|10:17.6|02:30.0|146.8|21.3|153.6|167.0|09.4

A little faster than Wednesday, but not very impressive.

Saturday – 19 October – Bad 10K

I needed some sleep, so I did not attempt to get out on the water on Saturday.  Around noon, I set myself up to do my weekly long threshold piece.  It did not go well.

I did a 2K warmup, and my HR was sky high.  It also felt like very hard work.

I started the 10K once, but decided that I needed better music and quit after about 500m.  I started again and tried to hold 1:59 splits.

For some reason, Painsled stopped recording after about 20 minutes.  But that was enough time to see the point where I knew I was not going to be able to hold my split.

But this close to a race, there is no way that I am going to quit on a training piece, so I just slowed down and watched my HR go up and up.  Here’s the HR data from my watch.  My MaxHR is about 185.  Even though I was rowing at a sedate 2:02 pace, my HR was with 5% of my max for the last 5 minutes.

Screen Shot 2019-10-20 at 12.33.24 PM

Not sure what was wrong with me.  It might be training load, This was my 12th workout day in a row.  Anyway, I’m coming into a taper week, so I’m not gonna worry about it.

Sunday – 20 October – Drills on the fives on Quinsig

Really cold this morning, only about 34F when I launched and the dew droplets had frozen into ice on docks.  There was a little bit of wind from the North, but it was barely enough to kick up a ripple.  There was a power boat out, and they managed to wake me about 4 times.  None too severely, but enough to make balance drills a lot tougher.

There was also a ton of debris in the water.  Clumps of leaves, sticks, a soccer ball, multiple floating fenders, and a few mostly submerged thick branches.  Generally not too much of a problem, but it slowed me down at times.

I was doing 4 minutes of hardish steady state, then a minute of drills

  • Square blades
  • Delayed feather
  • Pause at body over
  • Open hands on recovery

A lovely morning.

     Workout Summary - media/20191020-1246050o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11464|01:01:14.3|02:40.3|135.7|20.5|148.1|169.0|09.1
W-|08730|00:43:17.8|02:28.8|154.1|21.2|148.7|169.0|09.6
R-|02752|00:17:57.9|03:15.9|091.4|18.9|146.4|169.0|04.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00008|00:01.3|01:22.3|188.0|09.5|115.0|115.0|38.4
02|00006|00:01.3|01:50.2|161.0|22.0|117.0|117.0|12.4
03|00007|00:02.8|03:32.1|111.0|21.0|117.0|117.0|06.7
04|00008|00:03.0|03:02.9|156.0|20.0|117.0|117.0|08.2
05|00009|00:03.2|02:52.0|124.0|19.5|116.0|116.0|08.9
06|00009|00:02.8|02:37.3|139.0|21.0|116.0|116.0|09.1
07|00954|04:47.7|02:30.8|143.4|19.1|137.3|145.0|10.4
08|00786|03:58.3|02:31.6|146.1|18.8|147.4|151.0|10.5
09|00864|04:13.4|02:26.6|151.2|20.3|151.9|156.0|10.1
10|00286|01:22.1|02:23.5|160.6|21.8|150.7|154.0|09.6
11|00193|00:58.6|02:31.9|153.3|21.5|131.8|140.0|09.2
12|00744|03:48.7|02:33.7|150.1|20.4|149.4|153.0|09.6
13|00764|03:46.5|02:28.3|161.8|22.2|153.2|160.0|09.1
14|00652|03:16.6|02:30.9|157.5|22.2|147.7|159.0|09.0
15|00761|03:51.4|02:32.0|150.9|21.3|152.7|155.0|09.3
16|00387|01:59.6|02:34.6|146.7|21.0|150.3|153.0|09.2
17|00184|00:56.6|02:33.6|148.6|21.3|149.4|152.0|09.2
18|00404|01:55.3|02:22.7|183.0|24.5|156.9|162.0|08.6
19|00217|01:06.0|02:31.9|120.0|21.6|131.6|142.0|09.1
20|00841|04:07.2|02:27.0|148.9|21.1|149.9|154.0|09.7
21|00646|02:55.4|02:15.7|188.1|25.9|159.8|169.0|08.5

Tomorrow:  4 x 2K on Quinsig, then in the afternoon, I head out to California.

Treading water (but no actual swimming)

Last post was on Sept 3rd, quite a while ago.  That covered my row on Sept 2.

Tuesday – Sept 3 – Drills on the fives

Back in my single, back in Newton.  Feeling a bit unfamiliar.  Best way to cure that…Drills!

The plan is simple, row for 4 minutes and then do 1 minute of drills.

  • square blade
  • late feather
  • open palms on recovery
  • half slide rowing
  • pause at body over

It was a nice morning, and there some other boats out.  Even if I’m not really prepping for an event, it’s still nice to be out and working on getting better.

        Workout Summary - media/20190904-1621000o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13861|01:16:02.4|02:44.6|000.0|19.8|142.8|164.0|09.2
W-|08194|00:39:47.2|02:25.7|000.0|20.0|147.2|162.0|10.3
R-|05685|00:36:16.6|03:11.4|000.0|19.6|138.0|162.0|09.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00084|00:25.1|02:29.4|000.0|19.2|124.5|126.0|10.5
02|00318|01:31.2|02:23.2|000.0|19.0|135.2|141.0|11.0
03|00189|00:54.2|02:23.5|000.0|19.8|132.9|137.0|10.6
04|00850|04:03.6|02:23.2|000.0|19.6|146.0|153.0|10.7
05|00840|04:06.4|02:26.7|000.0|19.5|147.8|151.0|10.5
06|00341|01:38.0|02:23.7|000.0|19.5|149.5|153.0|10.7
07|00832|04:04.2|02:26.7|000.0|19.6|145.4|149.0|10.5
08|00735|03:37.2|02:27.7|000.0|19.5|149.0|153.0|10.4
09|00487|02:22.0|02:25.8|000.0|20.2|148.5|153.0|10.2
10|00237|01:10.9|02:29.8|000.0|19.4|141.8|147.0|10.3
11|00179|00:52.8|02:27.3|000.0|19.2|141.6|143.0|10.6
12|00535|02:37.2|02:26.8|000.0|19.8|150.6|155.0|10.3
13|00576|02:45.6|02:23.7|000.0|20.7|152.9|159.0|10.1
14|00736|03:34.7|02:25.9|000.0|20.1|148.8|156.0|10.2
15|00311|01:31.9|02:27.7|000.0|20.2|149.0|152.0|10.0
16|00343|01:40.6|02:26.8|000.0|20.3|156.2|157.0|10.1
17|00128|00:38.0|02:28.2|000.0|20.6|145.7|148.0|09.8
18|00072|00:22.6|02:36.7|000.0|21.2|131.3|133.0|09.0
19|00400|01:51.0|02:18.9|000.0|23.1|151.1|162.0|09.3

Wednesday – 4 Sept: 2′ on / 1′ off increasing rates

This was a hard and fun session.  There was a reasonable headwind going upriver.  I ran out of oomph in the last set, which I did the first three downriver and then turned to come back.  I bailed on the r28 rep, and then basically did 1′ and 1′ off of r28 instead for a few reps, just to get a bit more time at rate.

       Workout Summary - media/20190904-1621460o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11736|01:07:54.1|02:53.6|112.8|22.1|144.4|179.0|07.8
W-|06742|00:30:02.8|02:13.7|174.3|23.9|153.6|178.0|09.5
R-|05008|00:37:52.6|03:46.9|064.0|20.7|137.1|178.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00112|00:33.0|02:27.7|128.7|19.8|127.0|129.0|10.3
02|00415|01:57.0|02:21.1|130.8|20.0|135.0|145.0|10.6
03|00430|01:57.0|02:16.0|165.5|22.4|139.2|152.0|09.8
04|00473|02:03.4|02:10.5|159.0|24.2|149.0|160.0|09.5
05|00477|02:02.5|02:08.3|182.3|26.0|155.0|166.0|09.0
06|00246|01:00.4|02:02.8|222.8|27.9|152.2|161.0|08.8
07|00411|01:55.7|02:20.7|151.6|20.2|142.1|159.0|10.6
08|00459|02:04.6|02:15.8|171.3|22.1|157.1|167.0|10.0
09|00441|01:57.9|02:13.7|201.0|23.8|160.6|172.0|09.4
10|00476|02:04.8|02:11.1|183.0|25.4|164.8|175.0|09.0
11|00456|01:55.9|02:07.2|217.0|28.0|168.8|178.0|08.4
12|00418|01:56.1|02:18.9|134.6|19.6|145.1|160.0|11.0
13|00447|02:00.2|02:14.4|164.5|21.5|155.3|166.0|10.4
14|00442|01:56.4|02:11.6|149.9|24.1|161.5|171.0|09.5
15|00433|01:56.0|02:13.9|210.9|26.4|164.9|176.0|08.5
16|00147|00:39.9|02:16.1|179.1|28.6|162.0|164.0|07.7
17|00226|01:01.1|02:15.1|192.7|27.5|154.8|167.0|08.1
18|00234|01:00.9|02:10.1|213.8|27.6|158.6|167.0|08.4

Thursday – Sept 5 – crappy static 10K

I had a conference call that went until after 10pm, so I slept in instead of getting up to row.  Later in the day, I went to the gym for a quick session.  I decided to do a threshold piece, and 10K has been giving me a lot of trouble lately.  I might as well work on that.  I set a target to just keep the pace under 2:00, and if you looked at the monitor picture, you’d conclude that it wasn’t so bad.

Sure, a little bobble in the middle, but no big deal.  Here’s the summary plot though.

3 HD’s!  I am in a tough place right now.  My stroke power is great, but my aerobic capacity is not anywhere near it was.  So I go too hard, under rate, and get discouraged.  I also don’t have a hard training objective, or trackable plan so, it is easy to start playing mind games when it gets a little scary in the middle of a long row.  Finally, ergs are boring.  I think I have to do a better job at rowing to stroke rate and pace goals.  I have to stop over cooking the beginnings of these rows.

Friday – Sept 6 – No training

I was working from home on Friday, so I didn’t go off to row in the morning.  I planned to do an erg session, but I didn’t have a gap in my schedule to go do it.

Saturday – 7 Sept – Aborted 10K

We stayed in Hopkinton this weekend, and so I planned to do an erg session in the afternoon.  I was so pissed off about the 10K row that I thought I would try again (today on slides).

I didn’t warm up on Thursday, so I did a nice 2K warmup.

Then I decided to be very careful and stick to the 2:00 pace.  I made it less than 2k before I gave up.  I was having some stomach issues and I really needed to stop the row.

That was massively depressing.  I really seem to be struggling.

Sunday – 8 Sept – 3 x 30′ / 2′

I was feeling very spooked about how badly things had been going.  I decided to step back and do a very consistent, low intensity session and go extra long.

It was a good call.  I was relaxed, enjoyed some good podcasts, and felt much better afterwards.

        Workout Summary - media/20190908-2135590o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21997|01:34:41.3|02:09.1|166.7|19.3|140.6|157.0|12.0
W-|20623|01:26:46.5|02:06.2|174.1|19.1|142.2|157.0|12.4
R-|01379|00:07:55.2|02:52.3|084.8|21.7|123.5|157.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|06551|27:36.3|02:06.4|173.4|19.2|133.5|144.0|12.4
02|07045|29:41.7|02:06.5|173.2|18.9|142.9|149.0|12.5
03|07028|29:28.5|02:05.8|175.8|19.3|149.6|157.0|12.4

Monday – 9 Sept – Steady state OTW with Humon

--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13655|01:16:06.2|02:47.2|120.6|20.1|133.4|158.0|08.9
W-|11821|00:58:46.1|02:29.1|138.2|19.5|139.6|158.0|10.4
R-|01839|00:17:20.7|04:43.0|061.2|21.9|112.4|158.0|06.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00152|00:45.6|02:29.8|130.5|19.7|130.3|133.0|10.1
02|02793|14:09.2|02:32.0|129.3|17.9|135.9|141.0|11.0
03|02716|13:46.6|02:32.2|131.8|18.3|135.3|148.0|10.8
04|02721|13:22.5|02:27.5|144.3|20.5|143.4|158.0|09.9
05|02777|13:39.0|02:27.5|142.8|20.1|144.9|154.0|10.1
06|00290|01:19.2|02:16.6|172.4|25.7|141.7|153.0|08.5
07|00372|01:44.0|02:19.8|155.5|25.4|137.5|154.0|08.4

Paces are slower because I used the data from the 2′ on 1′ off workout to do an analysis comparing gps and impeller data for up river and down river segments.  My calibration was off by about 3 seconds per 500m.  Bummer.  I’m slower than I thought I was. 😞

On the plus side, this session was just delightful from beginning to end.  I rowed it with Humon and tried to dance on the edge between green and orange.  I found that I am working a lot more efficiently at r20 than r18.

Screen Shot 2019-09-14 at 11.46.11 AM

Tuesday – 10 Sept – No Training

I was out late because of a work celebration.  One of my coworkers was celebrating their 40th work anniversary.  So, I slept in on Tuesday morning.  I intended to go to the gym, but too many interruptions and too much work to do.

Wednesday – 11 Sept – Steady State OTW with Humon

Same session as monday.  tried to stick to r20.  I decided to do some higher rate work in the warmup to see if it hurt or helped later on.

At the end of my warmup, as I approached the dam in Waltham, I passed a sculler going the other way.  I’ve talked to him a number of times, a nice guy in his seventies.  Anyway, I got to the end, turned my boat, had a drink and then set off after him.  I knew it was just a steady state session, but the knowledge that there was a boat out  there ahead of me was stuck in my head.  I maintained my rate, but there might have been a little extra pressure in my stroke.  I caught up with him as we went through the s-turn.  He pushed a bit harder as I passed to mark time with me.  He’s going to be in the HOCR in a couple weeks (lucky guy) and he’s out most morning now training.

After I finished that leg, I spun around and followed him into the cove, which is now “protected” by a set of booms.  I had no trouble navigating the gap in the booms to get in the cove, and I had a nice chat with him as he docked.  But when I went to leave the cove, there was a reasonably strong tail wind and I got pushed into the booms.  It took me a lot of backing and forthing to extricate myself and at times I was really worried that I was going to end up going for a swim.  I think I’ll avoid the cove until those booms are gone.

Screen Shot 2019-09-14 at 11.51.20 AM

     Workout Summary - media/20190914-1451000o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12637|01:17:24.7|03:03.8|111.0|21.5|136.9|172.0|07.6
W-|07963|00:39:33.5|02:29.0|148.4|21.4|147.6|169.0|09.5
R-|04688|00:37:52.4|04:02.4|071.9|21.6|125.8|169.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00217|01:03.5|02:26.3|130.4|19.9|121.7|136.0|10.3
02|00212|00:59.6|02:20.8|156.8|22.0|128.8|140.0|09.7
03|00219|01:01.2|02:19.7|171.4|23.5|131.0|141.0|09.1
04|00207|00:56.4|02:16.2|129.4|25.4|138.8|150.0|08.7
05|00204|00:51.1|02:05.4|222.4|28.2|144.1|157.0|08.5
06|00205|00:49.8|02:01.5|249.2|31.3|146.8|163.0|07.9
07|00201|00:46.2|01:54.8|277.3|34.9|154.5|169.0|07.5
08|00791|04:04.0|02:34.2|134.5|20.1|146.4|154.0|09.7
09|01195|06:11.6|02:35.5|142.5|20.3|158.9|166.0|09.5
10|00391|02:00.6|02:34.1|151.9|19.9|158.2|162.0|09.8
11|00084|00:26.4|02:36.2|153.0|22.5|127.7|131.0|08.5
12|01680|08:22.2|02:29.4|130.9|20.0|144.4|151.0|10.0
13|01434|07:29.5|02:36.8|136.8|20.4|149.6|155.0|09.4
14|00427|02:12.8|02:35.5|144.9|19.8|153.0|154.0|09.8
15|00339|01:35.6|02:20.9|179.1|25.0|146.0|161.0|08.5
16|00156|00:43.0|02:18.3|200.7|26.6|140.9|153.0|08.2

Thursday – 12 Sept – 3 x 20′ / 2′

Another late night.  We had dinner with a customer, and we had meetings setup to start early Thursday morning.  I decided to not row before the meeting so I could be on time and not sweaty when we got started.  Later in the day, after the meeting was over, I went to the gym and did a steady state session.  R19, 170w.

Weird misbehavior of the HR monitor at the start of the second piece.

Friday – 13 Sept – 10 x 3’/1′ Threshold

Another early meeting, so not enough time to row OTW.  I only had time for an abbreviated session.  I usually do 15×3′, but I cut back the number to fit the time and pushed a little harder.  It was a good session.  I was really happy with it.

Pretty remarkable smo2 swings…68% to 54%.  I still don’t really understand what it means when the algorithm goes from red back to orange or green in the depths of a hard interval.

Screen Shot 2019-09-14 at 12.16.35 PM

This was a very satisfying workout.  I felt better all day afterwards.

Today:  Steady state on the erg.

 

 

 

The rest of my trip

After my adventure on Sunday, I rushed back to my hotel, took a quick shower, packed up my stuff and headed to the train station.  We took a train from Shanghai to the city of Hefei, about two and a half hours away by high speed rail.

Once we arrive, we had a nice dinner with some of the team leaders there, and I called it a night.

Monday, June 24 – Treadmill

There was a well equipped fitness center in the hotel in Hefei, but alas no rowing machines.  I grabbed a treadmill and started to hike.  Going gradually to see how well I could coax my smo2% up in a warmup.  I definitely didn’t give it enough time and it peaked out much lower than other sessions.

Basically what I did was start walking slow and level.  Then I increased the pace to about 3 mph.  Then I increased the incline every minute to get me to 15%.  Around the 5 minute mark, I did a 1 minute run on the incline, that’s the dip.  Then I slowed it way back down, and had a drink.  In retrospect, I should have done that a couple more times to open things up.

Then I just hiked up the 15% incline at about 3 mph.  I saw orange, so I back off to 2.8 soon after starting.  That worked fine until about 20 minutes in, where I needed to drop the pace a bit more.  The last minute or two was in the orange, but my HR was still quite low.

Screen Shot 2019-06-28 at 3.58.20 AM

When I got back to my room, it was sunny, clear and beautiful outside.  My room had a great view.

 

 

I had a busy day at our design center in Hefei.  I great group of engineers.  In the afternoon, we headed to the train station and headed back in the direction of Shanghai, stopping in the city of Wuxi.  I was schedule to have a business dinner with a customer.  We went to a really good Japanese restaurant and had lots of beer and Sushi.

Tuesday, June 25 – Stationary Bike intervals with Humon

The fitness center was hot, and I was feeling pretty tired, and just a little hungover.  I hopped on a stationary bike, and started pedaling.  I did about 20 minutes of warmup, including a couple of sprinty bits.  This warmup increased my smo2 from 63% to 70.9%.

Then I programmed in one of the preset “interval sessions”.   I set it for a 40 minute session.  This turned out to be another 10 minutes of warming up and then a one minute on / one minute off routine with 4 levels of intensity for a total of 14 reps.

As it turned out, I had not set the intensity high enough for this session, as you can see I was not getting into the red in most of the sprints.

Screen Shot 2019-06-28 at 3.37.38 AM

But, it was interesting following my progress on the app.  I met my colleague in the lobby and we grabbed a “didi” (basically the same as an Uber) to drive us to Shanghai, which was about a 90 minute ride.

When we got to Shanghai, I went straight to a lunch time meeting with one of our teams there, then headed over to another office and had another set of meetings.  In the evening, I had a business dinner with a customer at an extremely good, very small Chinese restaurant.  Then it was back to the Kerry hotel.

Wednesday, June 26 – 3 x 20′ Endurance Session on the erg

I grabbed the good erg, and set myself up to do a nice gentle warmup.  I started with a pick drill, and then just gentle rowing.  I was alarmed by the early appearance of some orange.  I decided to experiment with a set of moderate power bursts.  I did 10, 20, 30, and 40 strokes The 40 strokes I did a noticeably lower power.  You can see the corresponding dips and recoveries in the SMO2%.  I finished very close to where I started, 72% vs 69%.  I’d have to say that this was not an entirely successful warmup.  I suspect that it would have recovered to a much higher umber, but not in the 2 minute rest that I had programmed.

Screen Shot 2019-06-28 at 4.11.06 AM

The rest of the session was pretty much terrible.  I had a lot of trouble staying in the green and ended up just alternating r18 and r20 at 160W and 180W.  Even with that light load, my SMO2% was low, and my HR was a bit high.  I was a bit grumpy so I sprinted out the last 2 minutes, taking my SMO2% way down to a 61%.

It’s interesting that the Humon color algorithm is a much more sensitive indicator than HR.  If my theory that I am not making good progress because I had been overcooking my steady state stuff, this will certainly put that theory to the test.

I went straight from my workout into some work calls, took a quick shower, and headed into the office for a couple of last meetings.

After lunch, I headed to the airport to fly to Taiwan, the last stop on my, way too long trip.  I arrived at my Hotel, the Sheraton in Hsinchu around 8, had some dinner, and then I was on the phone in conferences until about 11pm.

Thursday, June 27 – Inclined walk

I was up at 5:30 and in the fitness center before 6.  I headed to the treadmills and settled in for another boring slog.

The plan was the same as the last one, but I was going to try to take the warmup more slowly.  Again, I got up to a healthy walking speed and then boosted the inline, but only a degree or two every minute.  It was good to see my SMO2 climbing as I went.  After twenty minutes I was at the right incline and then stopped to grab a drink and towel off.  It was remarkably hot and humid.  My SMO2 climbed really well in that rest period.  From 63% at the start to over 72% after recovery.

Screen Shot 2019-06-28 at 4.26.28 AM

In the session itself, I found that I was pretty tired and the  time was going very slowly.  Kept popping over into orange, and I would slow down a tenth or drop the incline by a degree each time.  But you can see how many times that happened.  It was not my best work.

After my workout, I started my business day.  A couple of quick calls in my room.  It was a misty morning, and the mountains near Hsinchu looked like classic asian landscape art to me.

2019-06-27 07.09.48lores

To our office for prep meetings, then to a customer reception at lunch, then to another customer meeting, then back for another internal meeting, and finally a dinner meeting with a few of the managers.  Around 8 I headed to airport and got on a work teleconference.  This lasted my whole trip to the airport.  I checked in, got settled in the China Airlines lounge and got on another work call.  This lasted until it was almost time to board my 11:35 flight.  This flight took me from Taipei to San Francisco.  I arrived at 8pm, shuffled off to the Delta terminal and caught the 10:42pm red eye to Boston.  I am currently over Nebraska with another 2:37 to go.

Once I get to Logan Airport, I am going to drive straight to the Cape.  Hopefully arriving before 11 on Friday.

It’s been quite a trip.  I had a rowing experience I will never forget.  Visited places I have never been, and worked out every day that I was on the ground.  I’m pretty happy with that.

 

 

Jun 17 to Jun 22 – Greetings from China

Monday, June 17 – No Training

I was down on the Cape this weekend and stayed over Sunday night.  I left for work at 5am on Monday morning and arrived around 8.  Just enough time for a quick shower and into a busy day of meetings.

Tuesday, June 18 – 10K push 

I was up late on Monday night, and ended up sleeping in on Tuesday morning.  At the end of the day, I ducked into the fitness center for a quick workout.  I wanted a bit of intensity, but didn’t have the oomph for a really hard session, so I did a 10K push.  I was doing pretty well, but I had a bit of a blip near the end.

        Workout Summary - media/20190618-2100490o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:50.7|01:59.5|204.8|21.4|159.5|181.0|11.7
W-|10000|00:39:51.3|01:59.6|204.8|21.4|159.5|181.0|11.8
R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:07.8|02:03.9|180.6|17.6|124.9|139.0|13.7
01|01000|04:06.6|02:03.3|186.8|18.7|143.9|147.0|13.0
02|01000|04:04.0|02:02.0|192.7|20.2|151.5|154.0|12.2
03|01000|04:02.5|02:01.3|196.1|20.4|155.8|159.0|12.1
04|01000|04:00.2|02:00.1|201.6|21.3|160.2|161.0|11.7
05|01000|03:57.3|01:58.6|209.6|22.4|164.3|166.0|11.3
06|01000|03:55.7|01:57.8|213.8|22.4|168.9|170.0|11.4
07|01000|03:53.0|01:56.5|221.4|23.4|173.3|175.0|11.0
08|01000|03:49.7|01:54.9|231.3|24.1|177.3|179.0|10.8
09|01000|03:54.4|01:57.2|218.2|23.9|178.8|181.0|10.7

I wore my Humon for the session to see what this kind of session looks like.

Screen Shot 2019-06-26 at 8.00.20 AM

Wednesday, June 19 – 3 x 20’/2′ L4 on slides

I worked from home on Wednesday so I could take my wife to a doctor’s appointment.  In the evening, I had a time window to go get a workout, so I strapped on my Humon and went off to do a 3 x 20′ L4.

To satisfy the Humon, I started with a pick drill and slowly increased the pace to get to target around 4 minutes in.  I think it’s one of the more interesting things to experiment with is measuring the effectiveness of different warmups.

Screen Shot 2019-06-26 at 8.05.06 AM.png

After my workout, I had dinner, packed my bags and headed out to the airport to catch a 1:50AM departure to Hong Kong.

Thursday, June 20 – Rest Day

This day basically didn’t exist.  I flew out at 1:50AM, thursday morning and arrived in Hong Kong 5:10am Friday morning.

Friday, June 21 – Rest Day

No time for training.  I went from the airport in Hong Kong to the hotel in Shenzhen by car, took a shower, changed, and then went to an internal meeting.  Then we headed out to an 11am meeting with our customer.  After that, a customer lunch.  From there, I headed to the airport and flew to Shanghai, arriving in the evening.  I was dead tired and went straight to bed.

Saturday, June 22 – 3 x 20’/2′  Sort of an L4

I was staying at the Kerry in Shanghai, which has 2 ergs.  The one I hopped on for this session had a maximum drag of about 75, and if I hit the catch with too much aggressiveness, it would slip a cog.  Combine that with jet lag and you end up with a pretty shitty session.

Screen Shot 2019-06-26 at 8.14.41 AM

 

June 3 – 8: Trying out Humon

Monday – June 3: Humon Threshold Test and a few intervals

I bought a new toy.  A Humon Hex.  A muscle oxygen sensor.  I straps to your thigh and shines a light into your quadriceps.  The color of the reflected light can be used to determine the amount of oxygen in your muscle.  It advertised the ability to help you monitor lactate threshold in real time and suggested that it could help optimize both steady state and interval training.

The app supports 3 exercise types; running, cycling and rowing.  It also supports 3 sessions types; steady state, intervals and a threshold test.  Sadly, a rowing threshold test is not yet supported, but I decided  to just try it in cycling mode to see what happened.

The app is pretty slick.  I ran it on iPhone, but you can also use it with Android.  It pairs with the Humon Hex sensor and optionally a BLE HR monitor.  I’ve had mixed results trying to get the HR monitor to pair with it, but the Humon Hex sensor has been absolutely reliable in making and keeping the connection to the phone.

If you pick a Threshold test, it tells you what power to row, and counts down to your next power level while showing your smO2 percentage on the screen.  The instructions are pretty simple.  Start at 30W, and increase by 30W every 3 minutes.  Stop when you can’t do it anymore.  The app then tells you what your lactate threshold power is.  (Aka your FTP).

I sat down and gave it a go.

Here are the results from the online data site.

Screen Shot 2019-06-15 at 8.29.28 PM.png

So, weird thing happened.  I was pushing through and I reach the 20 minute mark and go into the “red”.  I keep pushing, because that’s what they say I should do, and within a minute or so, the display goes green again.  That’s pretty weird.  It tells me I’m at “Steady State”, and I feel like I’m close to exploding.  Well, no algorithm is perfect right?  Maybe it’s the difference between rowing and cycling?  Here’s the painsled view of the same session. (I had the HR connected to Humon, not painsled for this session)

I must have done something wrong, because it didn’t give me an FTP value.

You can see I did a hard minute after I rested up to watch what would happen with the Humon.  This time it went red and stayed red for that.

I still had some time and I wanted a bit more exercise, so I just put the rower on just row and set up the humon app to guide me through intervals.  The theory is that you go until you are in the red zone and the % plateaus.  Then you rest until the % goes back to green.

Screen Shot 2019-06-15 at 8.36.55 PM

You can see in the last interval, where I dug pretty deep, that Humon flipped me back to green.  An interesting quirk.  I found this an interesting way to do intervals

Tuesday – June 4:  Another attempt at the threshold test

I violated a rule about testing.  Generally, you want to take an easy day between tests, but I didn’t think that I pushed all that hard in the prior day’s test and I really wanted to try it out again.

This time, I managed to get the app setup right and it actually told me what it thought my FTP was.

Screen Shot 2019-06-15 at 8.41.30 PM

I flaked out at about the same power as Monday.  The test estimated my FTP at 224W.  This actually seems pretty sensible.  In October of 2017, I measured it with a 20′ test at 244W and with a lactate step test at 238W.  I was in better shape then.  I also think I pushed the test a bit harder then.

Again, this was an insufficient amount of rowing, so I decided to do some more of the fun Humon intervals.

Screen Shot 2019-06-15 at 8.49.25 PM.png

Today, I aimed at doing longer intervals at lower power just to watch and learn what the app did.  It did take a bit longer to get to red and longer to plateau.

Wednesday, June 5 – 5 mile run in Alexandria VA

I was Alexandria for an offsite strategy meeting.  I got up early and went for a run.  Our hotel was right on the shore of the Potomac across from Washington.  There was a nice path along the river so it seemed like a good chance to try out the Humon Hex running.

Screen Shot 2019-06-15 at 9.01.51 PM.png

I am the world’s slowest runner, but it seemed like a fun idea to try to run keeping it in the green zone.  I always tend to push too hard on runs and this might help me with my pacing.

Screen Shot 2019-06-15 at 8.56.35 PM

All was well until I got to the 50 minute mark.  At that point, the velcro on the Humon strap decided that it liked grabbing onto the inside of my shorts more than the other velcro.  The huge variations and spikes after that in the plot are where I needed to stop and adjust and try to get it to stay.  I think if I run, I need to keep the sensor under the leg of my underwear.

After that, we were in meetings from 8am to 6:30pm.  Then we went to a team dinner.  I got back at my hotel around 10pm, pretty tired.

Thursday – June 6 – Walk around the National Mall

Part of the offsite meeting was a group walk around the National Mall.  We met at the ungodly hour of 5:30Am in the lobby of our hotel and took a 15 bus ride.  We were let off at the Jefferson Memorial.  We walked through the FDR memorial, then to the WWII memorial, and finally to the Lincoln Memorial.  A nice 2.5mile walk.

Screen Shot 2019-06-15 at 9.12.33 PM.png

Then another long day of meetings and another dinner.  I had too much to drink and I felt awful for the next 3 days.  I just can’t drink like I could when I was younger.

Friday – June 7 – Nothing

I had an early morning flight back to Boston, felt horrible all day, and couldn’t wait to get to bed that night.

Saturday – June 8 – 3 x 20′ / 2′ L4

At home, on slides.  Still feeling subpar.  Today’s adventure was to see what a typical L4 looked like from a Humon perspective.  Here’s the rowsandall view.

And here is the same thing from Humon.

Screen Shot 2019-06-15 at 9.18.08 PM

So, it appears that from a Humon perspective, I am doing my steady state work at too high an intensity.  I am OK seeing the orange, but red means that my lactate is going above 4.0mmol.  It’s good the see that it recovers in the lower stroke rate sections, but I think I should probably back off the intensity more.