Friday: February CTC (@ r24)

February 24, 2017Leave a comment

I was pressed for time this morning, but I wanted to get a workout in. I mean realy, how often do I get to stay at a hotel with a real erg? It’s too good to pass up.

So, I thought I would try out the February CTC, but do it with a rate restriction. The rests are so short that I wasn’t sure how to pace it.

I decided to try to target 1:50 at r24.

It worked out OK.

Pretty tough workout. I can probably shave a couple seconds by rating up. Next shot, I’ll do at r26.

Tonight I fly off to Korea for a day. I will hopefully get a workout in tomorrow morning. Something tame and endurance oriented.

Thursday: 2 x 30′ / 2′ rest (HR Capped)

February 23, 2017February 23, 20171 Comment

In Taiwan at the Ambassador Hotel in Hsinchu. I arrived this morning at 6am, and was at the hotel by 7:15. I unpacked, called home, and the got into my gym clothes. I was planning another fitness center snooze-fest.

I made a delightful discovery. In the fitness center, there was an old Model D with PM2.

On top of that rower, there was a person. The person was rowing. Slowly. Underhand. I got on the treadmill closest to the erg and started to do some inclined marching. I figured he couldn’t go on too long like that. He didn’t I hopped off the treadmill at the six minute mark and jumped on the erg.

New plan: 2 x 30′ / 2′ with a HR cap at 155.

This turned out to be a challenge. Between jet lag, fatigue, immobility, and dehydration, my HR climbed steadily and even when I slowed way down, it stayed high.

Despite that I enjoyed the session thoroughly.

Tomorrow morning: First crack at the CTC, at R24, just to get the hang of it.

Thursday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

February 16, 2017February 22, 20175 Comments

Replay of Monday’s workout. Sticking to the same power targets.

4 x 15′ / 4′

6′ @ 5KP, 9′ @ MP

92.5%

(172)

5kp target: 235W

mp target: 190W

Lot’s of technology troubles today. Painsled kept hanging up the PM5. It froze during my first 15′ section requiring me to remove the batteries in the PM5 to reset everything, then it happened again in the second interval, requiring the same process to get going again. I finally gave up and used ergdata for the last 2 intervals, and it worked fine. No fun metrics though.

Warmup (4 minutes) and the first interval. It froze at 17 minutes, about 11 minutes into the 1st interval.

Workout Summary - media/20170217-0100220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04298|17:36.0|02:02.9|206.0|22.5|149.0|162.0|10.8
W-|03990|15:36.0|01:57.4|218.1|22.6|151.0|162.0|11.3
R-|00310|02:00.0|03:13.4|072.6|21.0|127.5|162.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01025|04:00.0|01:57.1|219.0|22.2|136.2|151.0|11.6
01|01582|06:00.0|01:53.8|239.6|24.1|156.1|162.0|10.9
02|01383|05:36.5|02:01.7|194.5|21.3|156.0|162.0|11.6

The the second interval. This one packed up around 9 minutes in.

Workout Summary - media/20170217-0100250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02391|09:11.0|01:55.3|229.4|23.4|159.5|169.0|11.1
W-|02391|09:11.0|01:55.3|228.0|23.3|159.6|169.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01603|06:00.0|01:52.3|245.1|24.2|157.7|168.0|11.0
01|00788|03:11.3|02:01.4|195.9|21.6|163.3|169.0|11.4

Then I gave up and used ergdata. This got the last two intervals. I noticed that I was not approaching the HR cap in the third interval, so I pushed the fourth harder and I managed to push up to the 172 cap.

Workout Summary - media/Import_28881412.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08494|38:00.0|02:14.2|194.3|22.9|159.5|173.0|09.8
W-|07663|30:00.0|01:57.4|212.2|23.1|163.6|173.0|11.1
R-|00834|08:00.0|04:47.8|064.6|21.4|136.8|173.0|01.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01610|06:00.0|01:51.8|242.6|24.7|160.3|171.0|10.9
01|02222|09:00.0|02:01.5|194.0|21.6|164.6|171.0|11.4
02|01601|06:00.0|01:52.5|244.1|25.1|164.7|173.0|10.6
03|02230|09:00.0|02:01.1|189.0|22.1|164.2|172.0|11.2

Of course, I had my backup systems working, so I at least got HR data for the whole row in Wahoo on my iphone.

I was really pleased with the workout (despite the technical difficulties). I worked hard, but I felt much stronger than on Tuesday. About 6 or 7 watts better with the same HR.

I bet I could have gotten into a groove, if I didn’t disappear on travel on Friday.

Wednesday: 2 x 30′ / 2′ rest (HR capped)

February 15, 2017February 21, 2017Leave a comment

Plan called for a rest day, but I knew that training would be spotty after Thursday, so I did a easy endurance session.

2 x 30′ / 2′ rest (HR Capped at 155)

Should have been very easy, but it was not.

Heart rate climbed fast and didn’t settle. Comparing it to similar workouts. Here it is versus a 2 x 30 before I travelled last week.

Here it is versus the 3 x 20 I did on the dynamic. Pretty Similar.

Tuesday: 3 x 20′ / 2′ rest (MP / 10KP / H

February 14, 2017February 21, 2017Leave a comment

I’ve missed quite a few entries. Last week was quite crazy at work, and I left on Friday for a quick vacation. Now, it’s Tuesday and I’m on my way from Aruba to Taiwan for work.

But the one thing I was able to do last week was do some rowing. My fitness is not where I wanted it to be because of last week’s travel, but at least I am getting the sessions in.

Tuesday’s plan called for:

3 x 20′ / 2′

MP, 10KP, HMP

90.0%

(167)

Power ranges for MP, 10KP, and HMP are: