Saturday: Rest Day!
Sunday: 3 x 20′ / 1′ rest L4.
This is my first erg session in 9 days. I did 5 sessions of cross training during that period, but it felt weird being back on the rowing machine. I expected my HR to be a bit high and it was.
Check out the new plots derived from Painsled data.
HR Statistics.
Monday: 40 minute steady state session in the morning and a strength session in the afternoon.
Incline walk on treadmill followed with 30 minutes on the cross trainer doing some kind of variable intensity thing. I was going to do some strength training, but I was such a sweaty mess after the aerobic portion of our program, that I bailed.
Keeping it ticking over.
Still in Singapore. I had a bit less time, so a 60 minute session. Still trying to keep the intensity low.
30 minutes on the stationary bike. This was too easy.
30 minutes on the treadmill with the incline set to max (15% grade). Then I played around with the speed to keep me right in the middle of the UT1 HR zone. It worked out to a fast walk around 3.5 mph.
Today the water was flavored with fresh strawberry slices. Very classy. I felt bad about the giant sweat puddles I left under the bike and treadmill.
Now, I have moved on to Bangkok. This hotel has an admirably equipped gym, but still no rowing machine. I think I might do 60 minutes of aerobic work and a short strength session, just to spice things up a bit.
In Singapore at The Regent Hotel. A reasonably equipped fitness center, but no rowing machines. 30 minutes on the treadmill, then 30 minutes on the stationary bike, then 30 minutes on the elliptical. A long session, a bit of intesty in the first 30 minutes and then backed off and tried to keep things aerobic the rest of the session.
Remarkably dull and tremendously sweaty. The highlight was the ice cold water flavored with fresh lemon slices. A nice touch.
Felt good this morning. Higher stroke counts and lower HR.
More fun with Pain Sled. Consistent drive times across stroke rates. Consistent average force across rates (and peak force too) across rates, but it drops slightly over the hour, and my drive length increases. I have no idea if this a good or a bad thing.
Decided to stick with an easier stroke sequence today, but I still ended up working a bit too hard (judging by HR and RPE).
Today I did 6 repeats of 2′ @ 18, 2′ @ 19, 2′ @ 20, 2′ @ 19, 2′ @ 18. At 10W per stroke, this should yield about a 188W (2:03.0 pace). As I usually do, I ended up about 4W above that.
Tomorrow: Another go at the CTC, target pace 1:41.
Felt tired today. Scaled back stroke counts in the last 40 minutes, but HR was still high. I guess I dug pretty deep yesterday or I’m accumulating some fatigue.
Ergdata worked perfectly again!
Tomorrow: Same as today.
I received an updated painsled beta today and tried it for a quick 100m test piece. The fatal error has been fixed and two critical features for me have been added (csv format stroke file, and seamless dropbox export). If folks are looking for a PM5 to TCX solution, I think it’s worth a try. I’ll give a proper tryout and write something up after this week is over.
I thought about doing 80 minutes, but decided to stop after 60. It was a lovely workout. Today, I did 3 – 20 minute segments. Each segment was
This seems a bit harder than other arrangements of the same stroke rates because you have 8′ at 200W or above in the middle of each section. Makes the time go by a bit faster too.
I used ergdata today with the PM5.
Tomorrow: I might give the CTC a try 9 x 300 / 30″ rest. I’ll start at a 1:40 and see where that takes me.
Yesterday was a blur. I got off the red eye at 6AM and I was bleary eyed and strung out. I went home and tumbled in bed and slept until nearly noon.
After that, it was a bunch of work phone calls, mainly trying to figure out a bunch of travel coming up in the next few weeks. There just wasn’t enough time to workout before my wife and I needed to pack up and head in to the city to celebrate my twin sons birthday (#23!). A very frustrating day and a workout would have definitely helped my mental outlook.
Today, nothing would stop me, and I had new toys to try out. I’ll put up a separate post, but today, I compares ergdata, ergstick, and painsled today, along with giving my new PM5 a maiden voyage. I was in data heaven. But we’ll get to that. First the workout.
Plan:
First 20 minutes, I used painsled. No luck. This was all I got from painsled.
I’ve emailed back and forth with the developer and apparently, this is not an error that any other users are seeing. Oh well.
Here’s the results using the old fashioned method. The stroke sequence was
Nice low HR.
Then over to ergstick for another 2×10′. This time, I did 2 of the 1×21, 3×20, 3×19, 3×18 sequences.
Ergstick provides a CSV output that I quickly adapted my ergdata worksheet to use. Here’s the result of that.
So, pretty easy stuff.
Finally, over to ergdata. And a carbon copy of the prior 20 minutes
And of course with ergdata, you can seamlessly sync to the logbook, so boom, here’s the summary.
What an enjoyable workout. Just about the perfect intensity.
Tomorrow: 4 x20′ – All on erg data.
I should have done a speed session, but I was tired and I decided to do it tomorrow on my erg at home, which (a bit obsessively), I think is “faster” than the one at work.
When I get a little time, I might write down a little bit about what is making work insane right now. It’s a great opportunity, but all consuming.
Today was another L4. 20′ minute segments.
All at 10W * stroke rate. HR started in good shape, but I tired out in the last 20 minute mountain.
Quantified Rowing 