Tag: static

Monday / Tuesday: Rowing on the road

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I’m writing this from the United Lounge in SFO while I wait to board my flight to Taipei.  It departs at 12:05 and I’m looking forward to spending as much time on the flight as possible asleep.

Monday:

I left for California first thing Monday morning.  Before I left, I scouted potential Crossfit boxes to drop into while I was in the San Jose area.  I struck out on the first three that I contacted.  I guess that Crossfit is popular enough in the Bay Area that they don’t have the capacity to support drop ins.  The fourth place I tried, NorCal Crossfit in Santa Clara seemed happy to have me drop in and row.  Their policy was the first day was free and the second day was $30, which seemed pretty fair.

NorCal Crossfit is big!  With high ceilings and lots of floor space.  They could support a class of 20 people in the central area and additional smaller classes in other areas at the same time.  Everyone was really nice and they had an area with about 20 model D rowers all set up and nicely maintained.

I fly in the morning, then had meetings all afternoon, finishing up around 5:30pm.  Then I headed to NorCal Crossfit.  I was dehydrated, tired and hungry, but I was looking forward to a workout.

The plan was:

  • 4 x 12′ / 1’30”
  • Cat V: Pace – 2:01, rate: 22

I started off trying to use ergdata with a usb cable to the PM3.  That worked for about 8 minutes.  Then I started to get “Are you finished rowing” messages flashing up on the phone, and I would ignore.  They would go away in a few strokes and everything was fine.  However, in a minute or two, the ergdata screen stopped updating, but the PM3 kept happily counting down.  This is starting to piss me off.

The excitement of rowing in a new gym with all the activity around me caused me to row with a bit too much vigor in this first interval.  Instead of the target 2:01, I ended up with a 1:58.6 avg pace.  Bad Greg!

2017-12-04 19.11.31

So, determined to get my data, I changed machines.  The second machine I sat on, wouldn’t link up at all, and the third hung up about 3 and a half minutes into the second interval.

2017-12-04 19.10.56

By this point I had done enough experimentation on the USB connection, I decided to default to the good old days.  I connected my HR sensor to the wahoo app, which always works and did 3 more 12′ intervals that way.

2017-12-04 19.10.44

My heart rate was through the roof, even though I slowed down considerably.  At least I was able to get it to plateau around 160.

12-4a

12-4b

It was a pretty short workout so I am not overly worried about it being a black hole session.

Tuesday:

Back at NorCal Crossfit.  Today, I had no desire to screw around with ergdata and usb cables.  I just went with the tried and true manual method.

The Plan:

  • 5 x 2000m / 2′ rest
    • 1500m: r22, 2:01
    • 500m: r24, 1:55

I’ve done this workout a few times before and I’ve enjoyed it every time.  Today, I set it up as a variable interval session on the PM4 of the rower I picked so I could see an accurate avg pace for each segment.  This was an elaborate 11 segment workout that I managed to get exactly right the first time I tried.  It sure made me wish that there was a way to define workouts in an app and download them to the PM.  Maybe someday.

Anyway, the workout went great.  HR was a bit high, but was generally reasonable for the lack of sleep and large amount of caffeine that I had consumed during the day.  I tried to behave during all the reps until the last 500, when I got a bit crossfit happy.  I maintained the 24 spm rate, but pushed the pace below 1:50.  It was a very satisfying way to finish.

12-5a

12-5b

That’s a bit hard to deal with, so here it is in spreadsheet form.

Screen Shot 2017-12-06 at 1.13.27 AM

So, now I am flying to Taipei.  I will arrive around 6am local time.  I’m planning to go to the hotel, check in, take a quick nap and then head to the office for some meetings.  Then to a customer event in the afternoon and evening.  I lose Wednesday to time zones and Thursday is a rest day.

 

4 x 20′ / 3′

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It was a fantastic workout.  I did it in the basement on the old rowing machine from work.  I brought it home to fix it on Friday.  A couple of new screws, and resetting the rower type in the PM5 was all that was required to have it working like new.

The plan:

  • 4 x 20′ / 3′
  • Cat VI (pace: 2:06-2:11, rate: 18)

Actual

My HR hardly every broke 140 and every stroke felt effortless.  I am really happy with how my base endurance seems to be improving with Roylerow training plan.  I am looking forward to the next round of tests (20′ and 75′) that are coming up in a couple weeks.

Tomorrow, I head off to San Francisco.  I’m there on Monday and Tuesday, and then I fly to Taiwan for meetings on Thursday and Friday.  I will get back on Saturday morning.  Depending on how the day goes tomorrow, I might try to get a workout done in the evening.  If I do, it will be a 4×12’/1’30” at r22 and 2:01 pace.

On a side note, I had another PM related problem in today’s workout.  It dropped the connection to my phone 70′ minutes into an 80 minute workout and started to throw error messages.  I’ve seen this before when the batteries get low, and swapping them after I finished seems to have fixed the problem.  It is crazy that the mechanics of the rowing machine are so robust that a machine that is probably 20 years old can be restored to working order with two screws and windex, but the electronics are so half baked that they can’t even let you know when the batteries are running low.  I hope that they can make improvements in the PM over time, because I think it is holding them back in the broader fitness market.

 

Friday: 45 minutes with bumps

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I flew back from Dallas last night and got home around 12:30am.  I slept in to about 7:30, and eventually made my way to work.

Around 12:30 I headed to the gym and discovered to my horror that the noon time fitness class was using the rower!  So, I did my Physio homework while I waited for them to finish up.  That there was some really ugly rowing, all with the damper set to 10.  Why do people subject themselves to that kind of abuse?

Around 1:00 I was able to hop on and do my planned session:

  • 45′ continuous with bumps
  • Cat VI (rate: 18, pace 2:06)
  • Every 5 minutes 20 stroke burst at r32+

The only modification was to change the 20 stroke burst to be a 40 second burst.  This worked out to 21 to 24 strokes depending on how well I rated up.

I thoroughly enjoyed this workout, although when you really sprint your guts out for the bump, it’s really hard to focus on holding the split when you slow back down.  The first 30 seconds, I find very unpleasant.

          Workout Summary - media/20171201-1840300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11234|44:59.0|02:00.1|230.1|21.4|153.5|174.0|11.7
W-|11243|44:59.0|02:00.1|210.8|20.2|153.6|174.0|12.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|174.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01041|04:20.0|02:04.9|174.6|18.0|124.3|134.0|13.3
01|00213|00:40.0|01:34.1|400.7|31.0|139.3|150.0|10.3
02|01037|04:20.0|02:05.4|182.4|18.3|148.0|158.0|13.1
03|00213|00:40.0|01:34.0|406.5|31.5|148.6|159.0|10.1
04|01038|04:20.0|02:05.2|179.1|17.9|152.2|165.0|13.4
05|00211|00:40.0|01:34.6|404.6|31.7|150.4|160.0|10.0
06|01032|04:20.0|02:06.0|177.7|18.0|154.1|167.0|13.2
07|00212|00:40.0|01:34.5|398.1|32.5|151.0|161.0|09.8
08|01035|04:20.0|02:05.6|182.3|18.5|156.6|168.0|12.9
09|00209|00:40.0|01:35.6|388.6|31.9|153.4|162.0|09.8
10|01038|04:20.0|02:05.2|182.6|18.4|158.3|168.0|13.0
11|00212|00:40.0|01:34.2|416.4|33.0|156.3|164.0|09.7
12|01037|04:20.0|02:05.4|180.3|18.2|161.2|172.0|13.1
13|00214|00:40.0|01:33.4|418.1|33.5|158.9|166.0|09.6
14|01032|04:20.0|02:06.0|176.0|18.1|163.1|172.0|13.1
15|00214|00:40.0|01:33.4|411.2|33.3|158.2|166.0|09.7
16|01039|04:20.0|02:05.1|183.9|18.7|164.7|174.0|12.8
17|00218|00:40.0|01:32.0|461.8|36.4|163.6|172.0|09.0

So, compare this to a very similar workout on the dynamic.  In that workout, I did take 2 1′ breaks and I also did some pause drills during the slow parts.  That explains why my HR ended up going higher today.  The rate is quite similar.  The power is where things are remarkably different.  I was putting up 100 more watts in the bursts today.  And I was working on technique.  I was really concentrating on getting my hands away fast and holding my knees down when I rated up.

12-1b12-1c12-1a

Tomorrow:  The weather looks good so I am going to go rowing.  Tough workout though.   6 x (5′ @ 28, 5′ @ 18).  I can’t wait!

Thursday: 4 x 20′ / 3′ at West Plano Crossfit

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Wednesday:  Travel day to Texas.  Flew down in the late morning, had a big prep meeting and a customer dinner.  On the plus side, I got back to the hotel by 10pm and I was asleep by 11.

Thursday:  I headed over to West Plano Crossfit at 5:30 in the morning.  I was scheduled for a nice easy endurance session.

Plan:

  • 3 x 20 / 3′
  • Cat VI (pace: 2:06, rate: 18)

Today was the day when I was going to try out my new iphone USB cable connection.  I had some doubts, because the way you make the connection is to buy a cable from LiveRowing and then use it with other apps.

I plugged in the cable to my phone and then into the PM3.  Then I discovered that the cable is too short to allow the phone to rest anywhere, so I need to have a phone cradle.  For today, I grabbed a velcro wrist brace and strapped the phone to the monitor arm.  I arranged so that I could just see the HR value, since that was the only thing that wasn’t on the PM3 screen.

I ran into a couple of other funny things.  First, if the cable was connected, then my bluetooth headphones would connect but not play.  But if I connected the headphones and then plugged in the cable, all was good.  Finally, when I went to take a monitor picture when I finished, I noticed that the camera would not work with the cable plugged in.

OK, with the head phones fixed, music on, cable plugged in, HR monitor turned on, I went to try to use painsled.  No luck.  It did not see the PM3 connected through the cable.  So then I tried ergdata.  Success!  It connected right away and even let me connect my HR monitor via my phone.  This is the way to get HR on a PM3 as far as I’m concerned.  You can’t see it on the screen, but at least you get all the pace, rate, power and HR data together.

So, off I go.  And I’m feeling great.  I go through 20 minutes and my HR is only up to about 142, and it feels easy.  So, I do another 20 minutes.  again, it’s pure delight.  I’m rowing easy, enjoying the music. hitting my numbers.  then the next rest and another 20 minutes, finishing up with a HR about 147.  One of the things that helped pass the time was the WOD (workout of the day) that the crossfitters were doing.  It was a AMRAP (As Many Reps As Possible) of some running, some dumbell snatches, then a 500m row, then somethings else.  But basically, every few minutes there would be this big rush to the rowers and they would flail wildly for a couple minutes and then run away.  It was very entertaining as I plodded along at my r18 and 2:06 pace.

Anyway, I finished the 3rd 20 minute piece and I felt fresh.  My HR was nice and stable around 147.  And since I got there so early, I had some time.  I decided to do a bonus 20 minutes and it was also pure bliss.  My HR stayed right at the plateau around 147-148 and I felt like I could have just kept going and going.  I guess that means that this is my “all day pace”.  I kind of spooked the Crossfit coach though, about 15 minutes into it, he wandered over and asked me if I was ever going to finish.  I told him I would be done in 4 minutes and 16 seconds and he seemed OK with that answer.  He was worried that I would want to go past the end of the second class that was going on now.

When I finished, I discovered a data disaster.  While I had overcome significant challenges to get my setup working, I had neglected to check the date on the PM3.  When I tried to sync my workout to the concept2 site, it told me grumpily that it was unwilling to upload my workout because the date was off by too much.  A quick check now revealed that I had unwittingly done my workout 3 months in the future.  The date was set to February 2018 on  the PM3.  So, now I have the most beautiful aerobic workout I have done in recent memory trapped on my phone and there is no way to extract the data.

I’m sorry, but this really pissed me off.  I see that there are incredible benefits to using data to improve the effectiveness of training, but it seems like there are so many traps along the way, that only data lunatics are willing to subject themselves to the constant bullshit that these half assed implementations put us through.  I mean, how hard would it have been for the person coding the sync function to offer an option to fix the date in the error handling code for the mismatch instead of just puking on the user?  It’s the same deal with using the PM5.  There are constant questions on the forum about hangups, drop outs, lost workouts and weird behavior.  Everyone who wants to use data routinely farts around trying different stuff until they stumble upon something that works and then they protect the method like an ancient druid protecting the philosopher’s stone.  Don’t even get me started on RowPro.  If your neighbor downloads pornography while you row, you get tossed out of your happy group row into some isolated world of loneliness like you have stumbled into the “Upside Down” on Stranger Things.  On the water, it’s even worse.  There are a multitude of fragile, incomplete solutions that distract us from rowing.  Not all the time, no, just enough so you never quite trust it.

Right now, I only feel good recommending data driven training approaches to people with a strong engineering background.  I feel like pointing someone who isn’t used to being a beta victim toward using these crappy products is just going to make me look like an idiot.

It reminds of the single best quote about software engineering I’ve ever seen.  If builders built buildings the way programmers write programmers, the first woodpecker would have destroyed civilization.

So, I feel great about the workout, but I am really pissed off at the way concept2 does the sync function on ergdata.  I guess if their intent was to make sure that I always will waste some time before each row to check the bloody date, then they sure taught me the lesson.  But if they wanted to look like the fine post-modern, connected fitness company I think they aspire to be, they sure missed the mark.

Sorry for the rant, I needed to get that off my chest.

foo

And with that workout, I wrap up November.  Total rowing time 28 hours and 5 minutes.  Best in almost 2 years.

foo2

Tomorrow is a new month.  I have a redo of my 20′ and 75′ tests coming up in a couple of weeks and some international travel to work around, and then there’s Christmas.  Let’s see how I do for training hours with those challenges.

Tomorrow:

  • 45′ continuous with bumps
  • Cat VI (rate: 18, pace 2:06)
  • Every 5 minutes 20 stroke burst at r32

 

 

Tuesday: 5 x 2000 / 2′ (1500 @ 22, 500 @24)

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Tuesday was a bit of a jumble.  I had to be at an offsite meeting at 8am to give some opening remarks, so no morning workout.  Then by 9am, I was on my way the office.  I couple of meetings brought me to around 12:45pm, when I headed off to the gym to do my planned session.

  • 5 x 2000m / 2′ rest
    • 1500m: r22, 2:01
    • 500m: r24, 1:55

Before that, I did the ever expanding set of corrective exercises from the PT.  These are starting to be a real time sink.  I hope the benefit is worth the training time that I am devoting to it.  The exercises have 3 purposes.  First to correct the imbalance between my hips and glutes.  Second to work a bunch of adhesions out of my quads and IT bands and improve hip flexibility.  Third to strength the helper muscles in abdomen to improve my ability to rock over and hold a strong position at the catch and finish with a very stable back.  I guess this is the perfect time of year to work on these issues, but I find it to be maddening drudgery.  I have to look at it as if it was a standard medical prescription and take my medicine.

I noticed that I felt more fatigued from my PT exercises , and I wondering if I was either coming down with the cold that was going through my family last week at Thanksgiving, or just worn out from my battles with the dynamic erg.  At any rate, I thought the erg session would be a struggle, and it was.  This is the same session that I did on 11/17 and 11/21.  The one on 11/21 was remarkably good.  This was a lot more like the one on the 17th.  High heart rates, but otherwise entirely manageable.

I started with a 2000m warmup, basically starting around 2:15 and speeding up to do the last 500m at my target 2:01 pace.

Then into the intervals.  I still want to pull a bit faster at r22 than a 2:01 pace, so I really needed to focus on light strokes, limited layback, and fast hands away to keep from either pulling 1:59s at r22, or 2:01s at r21.  This was actually a really good way to keep my brain engaged in the technique notes that I’ve been getting from Marlene.

As I said above, my HR was high, but I felt good through the session and pleasantly tired, but not beaten up at the end.

I finished with a 2000 happy ending cool down.

 

          Workout Summary - media/20171128-1920330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15954|70:39.0|02:12.9|180.5|21.0|149.1|169.0|10.8
W-|10000|39:46.0|01:59.3|206.6|22.2|153.7|169.0|11.3
R-|05957|24:51.0|02:05.2|127.6|18.7|140.0|169.0|15.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01500|06:03.7|02:01.2|199.4|21.5|146.6|155.0|11.5
02|00500|01:54.4|01:54.4|235.6|23.8|158.0|161.0|11.0
03|01500|06:02.8|02:00.9|198.3|21.8|149.4|158.0|11.4
04|00500|01:54.4|01:54.4|232.7|23.7|159.9|161.0|11.1
05|01500|06:02.7|02:00.9|199.0|21.8|152.7|160.0|11.4
06|00500|01:54.0|01:54.0|234.2|23.8|162.6|167.0|11.0
07|01500|06:03.5|02:01.2|195.7|21.7|152.7|161.0|11.4
08|00500|01:54.4|01:54.4|232.5|24.2|164.8|169.0|10.8
09|01500|06:02.8|02:00.9|197.6|21.6|154.2|161.0|11.5
10|00500|01:53.8|01:53.8|235.5|24.2|165.1|167.0|10.9

Wednesday is a planned rest day.  I’m flying down to Texas for a couple of meetings.  I’m going to try to find a crossfit box for a workout tomorrow morning. The planned session is a nice easy endurance workout.

  • 3 x 20′ / 3′
  • Cat VI (r18, 2:06)

I’m pretty pleased with how things are going lately.  November is going to be my highest monthly training time in almost 2 years. Here is training time per month going back to May of 2013.  The last time a set a PB was January of 2016.  Do you notice something different in the graph before January of 2016 and after?  I sure do.

foo.png

By a strange coincidence, I got a promotion just about 2 years ago and the amount of travel and work hours ramped up at that time.  If I look closely at the months with low training totals, some of them correlate to months with a ton of travel (Feb-17, July-17), but other correlate with injuries (12-16 – knee surgery, 9-17 – back injury).

So, my conclusion is that I can probably manage about 30 training hours a month.  This would include rowing hours plus aerobic cross training.  It does not include PT stretches and exercises.  If I am traveling heavily, there will be more cross training hours and fewer rowing hours, and most likely a couple of extra “no training” days.

I think one adjustment that makes sense to is approach my schedule to do longer “easy” sessions when I have a time window to do it, and even extend them from 80 minutes to up to 2 hours, if I have the time.  I think there is a strong correlation between total training time and results.

 

Monday: 4 x 12′ / 1’30”

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Plan:

  • 4 x 12′ / 1’30″
  • rate: 22
  • pace: 2:01 to 2:05
  • HR limit: 157

The main point of this workout is precision.  Hitting exactly the target split at exactly the target rate.  In addition, it’s a good chance for me to work on recovery sequence (keeping my knees down)

I did the workout in the fitness center at work around 11 am.  This was about 18 hours after yesterday’s awful 60′ session.  I sure felt sore this morning and I suspect that I was not sufficiently recovered even by my late morning start.

My HR was a higher today than last week, but was only a little high relative to the HR limit.  It plateaued pretty much around 157-159.

          Workout Summary - media/20171127-1720300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12865|54:03.0|02:06.1|188.5|21.5|149.5|160.0|11.1
W-|11917|48:00.0|02:00.8|198.1|21.7|150.0|160.0|11.4
R-|00953|06:03.0|03:10.8|081.6|19.5|144.2|160.0|09.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02999|12:00.0|02:00.0|201.4|21.7|140.4|154.0|11.5
01|02973|12:00.0|02:01.1|197.0|21.6|150.7|157.0|11.5
02|02974|12:00.0|02:01.1|197.1|21.8|153.6|160.0|11.4
03|02971|12:00.0|02:01.2|197.0|21.8|155.1|160.0|11.4

Comparison of HR to last time.

11-27a.png

I like this workout.  It’s pretty short and not too taxing.

Tomorrow:

  • 5 x 2000m / 2′
    • 1500m at r22 and 2:01
    • 500m at r24 and 1:55

This is a redo of the workout I did last Tuesday.

Tuesday: 5 x 2000 (1500 @ 22, 500 @ 24) / 2′

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The Plan:

  • 5 x 2000 / 2′
  • 1500m @ r22, pace 2:01-2:05
  • 500m @ r24, pace 1:55 exactly
  • Additional notes:
    • Try to hit rates exactly.
    • Try to hit 2:01 exactly.
    • Concentrate on back position at catch and finish
  • HR limit:  Stay below 155 in the 1500

I did this workout last Friday and I enjoyed it.  It was not too hard, but a little spicy.  Trying to stick at 2:01 at r22 is a challenge.  I tend to naturally pull about a 1:59 at r22, so I have to concentrate on lightening my stroke and keeping my hands moving.  These are both good things.

I started with a 2k warmup and finished with a 2k cool down so I could do the whole thing as a single interval workout.  I think it makes for a particularly satisfying summary plot.

 

          Workout Summary - media/20171121-1345370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15452|70:47.0|02:17.4|182.1|21.3|143.7|164.0|10.3
W-|10000|39:46.0|01:59.3|206.7|22.4|147.9|163.0|11.2
R-|05454|24:58.0|02:17.4|128.2|19.2|135.2|163.0|14.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01500|06:02.8|02:00.9|198.6|22.0|143.8|152.0|11.3
02|00500|01:54.2|01:54.2|233.7|23.8|155.8|159.0|11.0
03|01500|06:02.9|02:01.0|198.1|21.8|143.7|152.0|11.4
04|00500|01:54.6|01:54.6|231.5|23.6|157.0|161.0|11.1
05|01500|06:03.7|02:01.2|196.5|21.8|145.6|156.0|11.3
06|00500|01:54.4|01:54.4|233.2|24.0|157.1|161.0|10.9
07|01500|06:03.8|02:01.3|196.2|21.8|145.3|153.0|11.3
08|00500|01:54.1|01:54.1|233.7|24.0|157.3|161.0|11.0
09|01500|06:04.6|02:01.5|197.4|22.2|146.4|153.0|11.1
10|00500|01:51.3|01:51.3|251.7|24.1|158.9|163.0|11.2

I felt like the workout had gone a lot easier than when I had done it last Friday.  A comparison of the two workouts helped me figure out if that was true.

First, I was much better at keeping rate this time, especially for the r22 sections.  I mean look at the fourth one!

11-21c

In terms of target power, I did a better job hitting my targets this time, especially at r24, but that did help make the workout easier.  You can see me consciously bleeding off power toward the end of the 1500m segments to try to hit 2:01 exactly.  I let myself have some fun in the last interval today, just like last time.

11-21b

Now for Heart rate.  This shows that it was an easier workout.  I started at a higher HR because I warmed up today, but my HR did not drift up during the workout.

11-21a

11-21d

So, that’s a happy thing.

Tomorrow:

  • 3 x 20′ / 3′
  • Cat VI
  • Pace 2:06-2:11
  • rate: 18-20
  • HR limit: 145,150,150

I’ll be doing this one on the dynamic, so I’ll probably work at about a 2:09 pace.

Monday: 4 x 12′ / 1’30” Cat V

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In the fitness center around noon.

The plan:

  • 4 x 12′ / 1’30”
  • Rate: 22
  • Pace: 2:01 – 2:05
  • HR Limit: 155

The intent of this session is to work at a specified pace and stroke rate.  For me, it is also a chance to focus on the new stuff that I need to fix in my posture and technique.

The biggest challenge I had was getting to the target stroke rate and rowing lightly enough to avoid going too fast.  I ended up failing on both accounts.  My stroke rate ended up a bit low, and my pace ended up a little fast.

         Workout Summary - media/20171120-1800320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12812|54:00.0|02:06.4|186.5|21.1|143.9|154.0|11.3
W-|11907|48:00.0|02:00.9|197.9|21.3|144.6|154.0|11.7
R-|00909|06:00.0|03:18.0|064.4|18.7|135.6|154.0|08.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02989|12:00.0|02:00.4|198.5|20.8|137.7|149.0|12.0
01|02980|12:00.0|02:00.8|198.7|21.4|146.2|153.0|11.6
02|02970|12:00.0|02:01.2|197.6|21.4|146.9|154.0|11.6
03|02967|12:00.0|02:01.3|196.9|21.5|147.5|154.0|11.5

It got a bit better as my legs got a bit tired.  But I feel like I can do a better job with it.  I was happy to see my HR plateau around 150 in the workout.  That’s a hopeful sign.

Tomorrow:

  • 5 x 2000 / 2′
  • 1500m @ r22, pace 2:01-2:05
  • 500m @ r24, pace 1:55 exactly

Friday: 5 x (1500m @ 22, 500m @ 24) / 2′

2 Comments

Thursday:  No training.  Colonoscopy!  I guess we’ll call that a rest day?

Friday:  Since I didn’t sleep more than 2 hours on the night before my “procedure”, I decided that getting as much sleep as possible on Thursday night was the best thing to do.  So, I slept late and rushed off to work.  I went to the gym around 4 in the afternoon.

The Plan:

Session: 5 x 2000m
Rest between: 2’
Rating: For each piece alternate (1500m @ Cat V: SR 22/ 500m @ Cat IV: SR 24)
Training effect: Mix of 75% Cat V extensive endurance, 25% Cat IV intensive endurance
Pace targets:
  • Cat V: 2:01 to 2:05
  • Cat IV: 1:55
I didn’t do my full PT stretching and exercising routine, I just hopped on the machine.

That was very enjoyable.  Easy enough that I could spend a lot of brain power on trying to maintain my posture at the catch and finish.