Tired today – 3 x 20′ / 2′ L4

I slept well last night, but woke up feeling tired.  I dragged myself to work and got into the gym around 7.  I spent a little while foam rolling the kinks out of my thighs and then settled onto the erg.  I did the same power sequence as I did on Sunday, but dropped the stroke rate by 2 spm because I was on the static erg instead of slides.

The first 20 minutes were a breeze.  The second 20 minutes were noticeably hard and the last 20 minutes were tough.  HR ended up too high, but was under control through almost the whole workout.

        Workout Summary - media/20190212-1320380o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15214|66:04.0|02:10.3|168.3|17.1|142.0|167.0|13.4
W-|14393|60:00.0|02:05.1|180.1|17.5|142.7|167.0|13.7
R-|00826|06:04.0|03:40.4|051.2|13.8|134.3|167.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02374|10:00.0|02:06.4|175.5|16.9|123.2|135.0|14.1
01|02391|10:00.0|02:05.4|177.3|17.5|137.9|143.0|13.7
02|02386|10:00.0|02:05.7|177.6|17.1|138.4|149.0|13.9
03|02413|10:00.0|02:04.3|182.8|17.9|151.2|156.0|13.5
04|02404|10:00.0|02:04.8|182.3|17.4|148.3|157.0|13.8
05|02425|10:00.0|02:03.7|185.3|18.1|157.5|167.0|13.4

Now I am on my way out to San Diego.  I’m heading over to the SDRC boathouse tomorrow morning at 5 to see if I can get in a seat for a session on the water.

 

Long and fast

Not at the same time.

Sunday:  4 x 20′ / 2′ L4

Down on the Cape.  We went down to see how things were holding up over the winter.  The house looks to be a good shape, but the stairs that I built last spring have taken a serious beating.

The damage is much worse than last winter.  It appears that pack ice must have entrapped the bottom of the stairs and when it broke free, carried the stairs with it.  Next time I go down, I will see what I can salvage and once it warms up, I’ll rebuild.

The workout had a much better outcome.  Sometimes, it just happens.   You do a workout where you feel great.  That’s how I felt on Sunday.  I had pushed really hard on Saturday and for Sunday’s session, I just wanted to bank the meters.  So, I set up to do the same L4 as I have been doing.  But it just felt so easy.  And my HR never really went up.  I’ve been doing 3 x 20s lately, but 4×20 was no problem.

        Workout Summary - media/20190210-1840400o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20119|87:59.0|02:11.2|167.1|19.2|132.4|151.0|11.9
W-|19165|79:25.0|02:04.3|181.0|19.5|133.6|150.0|12.4
R-|00957|08:00.0|04:10.8|038.9|16.3|122.3|150.0|08.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04761|19:53.2|02:05.3|174.1|19.0|129.2|138.0|12.6
01|04766|19:46.4|02:04.5|179.1|19.2|133.6|144.0|12.5
02|04797|19:51.6|02:04.2|183.5|19.6|134.3|147.0|12.3
03|04842|19:53.9|02:03.3|187.1|20.1|137.0|150.0|12.1

Notice the summary is a bit ragged.  I have seen this before and almost always on the erg down on the Cape.  The reason it looks that way is it is missing lots of strokes.  This is a quick graph to show what I mean.  The captured data includes stroke number.  This is just a graph of the stroke number minus the prior stroke number in the file.  There are 9 times where more than 10 strokes are missing from the data.

foo

The question is why?  There are lots of possible suspects.  The data is communicated from the PM5 to my iphone by bluetooth.  At the same time, my iphone is streaming a podcast over wifi, and using a bluetooth connection to my earphones.  My wifi on the cape is really bad (Thanks directTV!).  It’s possible that the streaming is the cause.  Someday, I might try to sort it out.  Definitely if I am going to do an online challenge or ranked piece.

We headed home around 3 in the afternoon.

Monday – 8 x 500m / 3’30” – L1

I slept badly last night.  It’s a Sunday night tradition.  But I was up at 5:15 and in the office by 6:20.  The planned session was an 8×500, and I was hopeful that I could hold a target pace faster than the 1:42 from the pyramid session last week.

I started with a 2k warmup.  Pick drill, then 20 stroke bursts at target pace.

Then the main event.

        Workout Summary - media/20190211-1315390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08603|41:22.0|02:24.3|158.5|22.1|140.0|172.0|09.4
W-|04000|13:20.0|01:40.1|351.3|29.5|146.4|171.0|10.2
R-|04607|28:02.0|03:02.6|066.7|18.5|136.9|171.0|09.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:39.7|01:39.7|339.7|29.0|130.2|158.0|10.4
01|00500|01:40.5|01:40.5|356.1|29.7|146.5|163.0|10.0
02|00500|01:40.6|01:40.6|342.9|29.1|145.6|163.0|10.2
03|00500|01:40.7|01:40.7|345.5|29.1|148.5|165.0|10.2
04|00500|01:40.3|01:40.3|349.3|29.3|147.3|166.0|10.2
05|00500|01:39.2|01:39.2|354.8|29.5|149.2|168.0|10.3
06|00500|01:40.5|01:40.5|352.0|29.4|150.7|168.0|10.1
07|00500|01:39.3|01:39.3|370.5|31.0|153.3|171.0|09.7

Nailed a 1:40 pace.  Happy with that.

Tomorrow:  3 x 20′ / 2′ L4

Hard 10K and 4 x 2K

Tuesday:

I already posted about my session on Tuesday morning, but on Tuesday night, I did something fun.  My wife’s niece play Hockey for Northeastern.  Northeastern is a legit women’s hockey powerhouse.  They are ranked third in the NCAA division one.  They have an olympian on the team.  Anyway, we went to see her team play in the first round of the Women’s Beanpot, a hockey competition between the 4 powerhouse schools in Boston (BU, BC, Northeastern and Harvard).  They were playing BU and it was an incredible game.  The quality of play was very high and my niece in law played well getting an assist and a ton of shots.  She was very bummed that she didn’t get any goals.  The game ended in a tie and was settled in a shoot out, with BU coming out on top.

Here’s a picture of her right after she scored the winning goal in overtime against BC in a game earlier this year.

mia.png

Wednesday:  No Training

I had scheduled a plumber to come fix a problem with a sink Wed morning and he blew me off.  Supposed to show up at 8:30 and didn’t.  I called to follow up and found out he wouldn’t get to the house until at least 10.  I gave up rescheduled and headed to work.

I hoped to find time during the day to workout, but no luck.

Thursday: Hard 10K – L3

I had limited time because I had an 8 am meeting.  I was scheduled to do the 10K on Wednesday and then an L4 endurance session on Thursday.  With the short window, the 10K fit in better, and is a higher training priority so I did that.

No time for a warmup, so I just settled right in and went for it.  Last time I did a 10K, I fell apart at the end.  The cause was butt pain, lack of fitness and lack of toughness.  On Thursday, I was hoping to address the butt pain and the toughness.  Fitness is what it is.

For the butt pain, I have made an investment.  The Citius Remex.  The world’s most expensive butt pad.  Endorsed by Eskild Ebbesen.  I imagine that elite rowers must treat their behinds with the care that a violinist lavishes upon their hands, or a dancer on their legs.  My wife has heaped ridicule upon me for buying this gold plated butt pad, but it will all be worth it if it solves my problems.

There is actually a theory behind this butt pad and it make some sense to me.  The seat on the C2 rower is basically flat and this puts all the stress on your Iscial Tuberosities (aka your sitz bones).  Other butt pads attempt to mitigate this by either cutting out material where the sitz bones are, or by providing cushioning to spread the pressure over a larger area.  But this has potential problems as well.  The edge of the cutouts can cause pressure points (and they did for me) and this can lead to pain.  And a squishy pad can cause problems with circulation on the back of your thighs.  The Citius Remex has a different shape to it.

2019-02-09 14.44.06.jpg

It is designed to spread the pressure between your perinium and your ITs.  A bike seat basically puts all the pressure on your perinium, and the C2 puts all the pressure on your ITs.  This butt pad basically tries to balance the pressure between the two.  It also has three different insert for the middle part so you can “adjust” the balance between support on your perinium and sitz bones.

Anyway, it felt a bit weird at first, but I sat up straighter, was able to keep my knees down better, and my ass hurt a lot less at the end.  So, I am happy to have bought my gold plated butt pad and recommend it for aging rowers with delicate buttocks.

Back to the 10K.  Last time I averaged 1:57.2, but I was holding around 1:56 before I wimped out.  So I decided to try to target 1:56.  I ended up feeling a bit better at 1:55, so I hung in with that.  Around the 7K mark, I began to feel like that might have been a real problem, but I eased up the pace, counted out the strokes from 7k to 8k and held on.

It was a max effort.  I was above 95% of HRR for almost the last 2000m, about 7:30.  A very long time to be on the ragged edge.  So, I am simultaneously happy with the effort that I put in, and sad that it wasn’t faster.  I finished with 38:25.7, a 1:55.2 pace.  I ranked it and it’s 89th percentile.  Trained, I have the potential for 95th percentile performance.  And it’s a long way off of my best 10K (36:33, 1:49.6 pace).  I guess it’s something to shoot for.

        Workout Summary - media/20190207-1245380o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|38:24.0|01:55.2|228.5|24.0|167.5|184.0|10.8
W-|10000|38:24.0|01:55.2|228.5|24.0|167.5|184.0|10.8
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|184.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:50.2|01:55.1|226.8|23.7|132.9|151.0|11.0
01|01000|03:49.3|01:54.7|232.0|24.1|154.9|159.0|10.9
02|01000|03:48.6|01:54.3|234.2|24.0|161.6|164.0|10.9
03|01000|03:49.1|01:54.6|232.9|24.0|165.8|169.0|10.9
04|01000|03:49.1|01:54.5|233.0|24.1|171.5|174.0|10.8
05|01000|03:50.0|01:55.0|230.0|24.0|174.2|175.0|10.9
06|01000|03:52.0|01:56.0|224.1|23.8|176.6|177.0|10.8
07|01000|03:53.9|01:57.0|218.9|23.8|177.4|178.0|10.8 - crisis!
08|01000|03:55.0|01:57.5|215.8|23.8|178.9|179.0|10.7
09|01000|03:47.6|01:53.8|237.5|24.8|180.9|184.0|10.6

I logged this as an entry for the rowsandall “Tough Ten” regatta.  And it puts me firmly in ….last place.  bummer.

Friday: No Training

Today was the make up appointment with the Plumber.  He showed up on time, but took my workout window.  I was booked the rest of the day.  In the evening, we headed down to the Cape for the weekend.

Saturday: 4 x 2000m / 5′ on slides – L2

I am trying hard to do the three “hard” workout per week, even if I miss sessions.  Today was the right day to do the L2.  Last week I did the waterfall for an average pace of 1:52.4.  This was on a static erg.  Trying to figure out a target pace, there was a lot to consider.

  • 4 x 2000 is usually a bit faster than waterfall
  • slides are usually a bit slower for me than static
  • I was not feeling super aggressive, but I didn’t want to fail at the workout

So, I decided to start around 1:54 and see what happened.  What happened was that I was able to do a bit better than that.  I did the first 2000 as warmup, then ended up with the first rep coming in right under 7:30 (1:52.3).  I felt pretty good so I pushed the second rep a bit more (1:51.5).  I had a problem in the rest after the second rep.  Somehow I nudged the back of the erg on  the slide and it was scraping.  I only noticed when I started the 3rd rep and the slides were massively misbehaving.  I stopped, worked it out and started up a fresh 2000.  It gave me an extra 1:30 of rest.  The third rep was challenging.  Fatigue was starting to set in, but I wanted to keep it under 7:30, so I pushed hard and finished at 1:51.5 again.  I was worried about the fourth rep.  My legs were feeling a bit empty.  In the first 3 reps, I was aiming at a rate around 27 and trying to pull right on 10 meters per stroke.  I was essentially trying to start the drive right as the distance clicked down to a “0”.  In the last rep, I found that I was having trouble maintaining that and holding the rate around 27.  I struggled through the first 1500m, and then just buckled down to attack the last 500.  I was happy to finish, and even happier that I managed a slight negative split (1:50.9).

I am happy to be back at the wolverine plan.  I just have to keep the targets reasonable and I think this is a good plan to take me into the spring.

Tomorrow:  4 x 20′ / 2′ L4

 

 

 

Tuesday: 3 x 20′ / 2′ L4

Just a really nice workout.  On static, I was trying to hold:

  • 16spm – 160W
  • 18 spm – 180W
  • 20 spm – 200W
  • 22 spm – 220W

        Workout Summary - media/20190205-1325420o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15025|66:00.0|02:11.8|165.9|16.7|138.2|160.0|13.6
W-|14358|60:00.0|02:05.4|178.1|17.4|139.4|159.0|13.8
R-|00672|06:00.0|04:28.0|044.2|09.4|127.1|159.0|10.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02375|10:00.0|02:06.3|172.8|16.7|123.0|136.0|14.2
01|02385|10:00.0|02:05.8|176.2|17.3|136.5|141.0|13.8
02|02384|10:00.0|02:05.8|176.3|16.9|136.3|145.0|14.1
03|02407|10:00.0|02:04.6|181.1|17.7|148.0|154.0|13.6
04|02393|10:00.0|02:05.4|179.3|17.7|142.9|152.0|13.5
05|02414|10:00.0|02:04.3|183.0|18.2|149.4|159.0|13.3

Sure was more comfortable on a static erg.

One fun comparison.  I used the Trend Flex Plot to look at the power versus stroke rate for today’s L4 and Saturday’s, which was the same stroke sequence, but shifted up by 2 spm, and down by 10W. (Saturday on the left)

Tomorrow:  Hard Distance – 30′.  Last time I did this session, I managed a 1:53.8 pace.  Tomorrow’s target pace 1:53.0

New plan!  There is an online 10K race on rowsandall that opens up tomorrow.  I’ll do that for my hard distance piece instead.  Last time I did a 10K, my avg pace was 1:57.2, but I was holding 1:56 through a lot of it.  I think I will aim at that.  stroke rate 24.

 

 

Weekend L4s and Pyramid Monday

I am feeling very grateful.  Over the past week, my work schedule has been reasonable, my various injuries are getting much better, and I’ve been able to string together some good training sessions.

Saturday – February 2 : 3 x 20′ / 2′ L4 Dynamic

Started a bit too aggressively at 160W/18spm.  I should have stuck with 150W/18spm like last weekend.  I dropped back in the second 20 minute piece and it was a lot better.

        Workout Summary - media/20190203-1800500o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14970|66:00.0|02:12.3|162.0|19.5|140.5|165.0|11.6
W-|14218|60:00.0|02:06.6|172.6|19.5|141.7|165.0|12.2
R-|00755|06:00.0|03:58.4|055.9|19.7|128.0|165.0|09.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04753|20:00.0|02:06.2|173.6|18.9|133.6|147.0|12.6
01|04715|20:00.0|02:07.3|170.1|19.5|142.3|153.0|12.1
02|04750|20:00.0|02:06.3|173.9|19.9|149.2|165.0|11.9

Sunday – February 3: 3 x 18′ / 2′ L4

Sunday was my scheduled rest day, but I’ve been missing so much training that I wanted to get a lightish session in.  I was also worried about sleeping Sunday night if I didn’t exercise.

I did 6 minute sequences today, and at a bit higher intensity.  I ran out of gas in the last 9 minutes.  I was fine with easing up in this session.  I had my eyes on the Monday session.

        Workout Summary - media/20190203-2330370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13770|60:00.0|02:10.7|160.3|19.3|145.0|162.0|11.9
W-|12723|54:00.0|02:07.3|169.9|19.3|145.9|162.0|12.2
R-|01052|06:00.0|02:51.1|073.6|18.8|137.3|162.0|10.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01434|06:00.0|02:05.5|175.8|19.7|121.5|140.0|12.1
01|01428|06:00.0|02:06.0|175.6|19.9|139.0|147.0|12.0
02|01430|06:00.0|02:05.9|175.6|19.8|145.3|152.0|12.0
03|01427|06:00.0|02:06.2|175.3|19.8|142.8|153.0|12.0
04|01430|06:00.0|02:05.9|175.9|19.9|151.5|159.0|12.0
05|01429|06:00.0|02:05.9|175.9|19.8|156.4|162.0|12.0
06|01387|06:00.0|02:09.8|160.2|18.4|148.1|155.0|12.5
07|01386|06:00.0|02:09.8|160.2|18.6|154.2|158.0|12.4
08|01372|06:00.0|02:11.2|155.0|17.7|154.2|155.0|12.9

Monday – February 4 : 250/500/750/1000/750/500/250 – Pyramid

I really like this session.  The 1k and the second 750 are really tough, but the last 500 and 250 are a blast.  I set a pace target of 1:45, and I ended up beating it.

Started with a 2k warmup and finished with a 2k cool down.

My HR monitor didn’t work right in  the last 500.  I’ve seen this in other workouts, when my HR rises very quickly, the HR monitor gets confused.

        Workout Summary - media/20190204-1316240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06855|36:09.0|02:38.2|145.4|19.5|138.1|172.0|09.7
W-|04000|13:37.0|01:42.2|329.0|28.3|153.5|172.0|10.4
R-|02857|22:31.0|03:56.6|034.3|14.3|128.8|172.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00250|00:50.5|01:41.1|317.0|28.1|135.5|146.0|10.6
01|00500|01:44.4|01:44.4|317.2|27.4|153.3|162.0|10.5
02|00750|02:34.5|01:43.0|318.1|27.7|158.0|167.0|10.5
03|01000|03:26.9|01:43.5|317.6|27.7|161.4|172.0|10.5
04|00750|02:34.4|01:42.9|322.2|28.1|158.5|171.0|10.4
05|00500|01:38.9|01:38.9|361.8|29.8|135.8|145.0|10.2
06|00250|00:47.9|01:35.8|405.5|32.1|145.4|158.0|09.8

1:42 will be a very challenging target for the next time I do this workout.

I did a quick flex plot of power and pace versus stroke rate.

bokeh_plot (69)

I was surprised to see my stroke power increasing as steeply as it is.  The slope is roughly 18W per SPM.  In endurance workouts, I am a lot closer to 10W per SPM.

Digging deeper, I could see that the stroke force was getting a bit higher as the rate went up, and I was able to maintain consistent drive length.

As the result of the steep slope in the power vs SPM curve, my work per stroke was increasing as I went faster.

bokeh_plot (72)

I am not sure how I feel about this.  I like the fact that my stroke length stayed consistent, but I think I need to lighten up a bit at higher rates to be able to maintain them for longer pieces.

Tomorrow:  3 x 20′ / 2′ L4

 

Friday: Waterfall!

Started with a 2k warmup, pick drill then some bursts at a bit faster than target pace.

Then the main event.  Targets were:

  • 25-27 spm
  • 1:55 or faster pace

This was a great workout.  I beat targets, and negative splitted each interval.  I consciously worked on lightening up by trying to get down to 10 meters per stroke.

Ignore the HR data in the summary.  I was struggling with the Scosche rhythm+.  The data for the summary plot above came from my apple watch, which did surprisingly well (IMO).

        Workout Summary - media/20190201-1326170o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08913|38:09.0|02:08.4|195.7|22.5|137.4|164.0|10.4
W-|07500|28:06.0|01:52.5|246.0|25.4|140.4|164.0|10.5
R-|01415|10:02.0|03:33.1|054.9|14.2|129.1|164.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03000|11:17.5|01:52.9|241.6|25.1|152.2|164.0|10.6
01|02500|09:24.5|01:52.9|244.6|25.4|146.2|156.0|10.4
02|02000|07:24.8|01:51.2|254.6|25.8|115.0|120.0|10.4

Tomorrow:  3 x 20′ / 2′ L4 on slides

 

 

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.