Still crazy at work. Barely able to squeeze in the training. I was very tired in this session. I should have done a power set at the end, but didn’t have time or energy.
This was 10′ segments (2’@ 18, 2’@ 19, 2′ @ 20, 2′ @ 19, 2′ @ 18)
Tag: steady state
Tuesday: 3 x 20′ L4
Still strapped for time and very distracted by work. Got a phone call in the middle of the second interval.
Monday: 4 x 10′ L4
Squeezed for time. Quick L4 session. High HR.
- 4 x 10′
- 1′ @ 21, 3′ @ 20, 3′ @ 19, 3′ @ 18
- 10W * stroke rate
Saturday: 4 x 20′ L4 – Easier at home
A well maintained erg and plenty of sleep. Makes a big difference.
Workout Summary – Feb 07, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19802_|_80:00.0_|_02:01.2_|_196.6_|_19.3_|_138.4_|_ 67.0% _|_12.8_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.4_|_129.1_|_ 60.4% _|_12.8_|_10.2
02_|_02477_|_10:00.0_|_02:01.1_|_197.1_|_19.4_|_136.4_|_ 65.5% _|_12.8_|_10.2
03_|_02475_|_10:00.0_|_02:01.2_|_196.4_|_19.5_|_134.5_|_ 64.2% _|_12.7_|_10.1
04_|_02472_|_10:00.0_|_02:01.4_|_195.9_|_19.3_|_139.1_|_ 67.4% _|_12.8_|_10.1
05_|_02477_|_10:00.0_|_02:01.1_|_196.9_|_19.3_|_137.4_|_ 66.3% _|_12.8_|_10.2
06_|_02476_|_10:00.0_|_02:01.2_|_196.7_|_19.2_|_142.8_|_ 70.1% _|_12.9_|_10.2
07_|_02475_|_10:00.0_|_02:01.2_|_196.4_|_19.2_|_142.0_|_ 69.5% _|_12.9_|_10.2
08_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.2_|_146.2_|_ 72.5% _|_12.9_|_10.2
Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0192___|___02456___|___0194___|___02479___|___02___|___23___|___132
0192___|___02456___|___0194___|___02477___|___02___|___22___|___133
0192___|___02456___|___0195___|___02475___|___03___|___19___|___135
0192___|___02456___|___0193___|___02472___|___01___|___16___|___135
0192___|___02456___|___0193___|___02477___|___01___|___21___|___137
0192___|___02456___|___0192___|___02476___|___00___|___20___|___141
0192___|___02456___|___0192___|___02475___|___00___|___19___|___142
0192___|___02456___|___0192___|___02472___|___00___|___16___|___143
1536___|___19647___|___1545___|___19802___|___09___|___156___|___000
Easy.
Friday: 3 x 20′ L4 in Nijmegen
Europe is tough on training routines. I took a scheduled rest day on Tuesday after my overnight flight to Munich. Then on Wednesday and Thursday I went to bed too late, had early morning commitments, and so I didn’t have time to work out. I was determined to “get my row on” on Friday morning. I arrived at my hotel in Nijmegen around 10PM and inquired at the desk about fitness options. They had a pitiful fitness center in the hotel, but I really wanted a rowing machine, so they found me a fitness center (Basic-Fit) about a 15 minute walk from the hotel. I set out to find this place a bit before 7AM the next morning.
I walked in and aske d how much they charged for a day pass. The guy at the desk smiled and waved me in. This was turning out to be a good decision. I found four immaculately maintained Model E rowers in a row on the second level and picked on. Nice drag factor, and a PM4, so I could link my wahoo HR belt and keep an eye on my ascending heart rate.
The Plan:
- 3 x 20′ / 1′ rest
- 6 x 10′ L4 sequences
- 1′ @ 21, 3′ @ 20, 3′ @ 19, 3′ @ 18
- 10W * spm
After so many days off, I expected it to feel hard, and it did. My HR was high, but not horrifically so. I quite enjoyed the workout and the walk to and from the city center.
Tomorrow: 4 x 20 L4
Sunday: Workout with the Worcester Boat Club. I am thinking I will introduce them all to the mystery and majesty of the Cross Team Challenge and see how they all do with the 3×7′ session.
4 x 20′ L4
Plan:
- 4 x 20′ / 1′ rest
- L4 format (1′ @ 21, 3′ @ 20, 3′ @ 19, 3′ @18)
- 8 x 10′ pieces
Really nice and easy. My lower back is bother me a little, but not enough to impact what I’m doing.
Workout Summary – Jan 31, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19828_|_80:00.0_|_02:01.0_|_197.4_|_19.4_|_135.9_|_ 65.2% _|_12.8_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_02481_|_10:00.0_|_02:00.9_|_197.9_|_19.5_|_126.4_|_ 58.4% _|_12.7_|_10.1
02_|_02483_|_10:00.0_|_02:00.8_|_198.4_|_19.5_|_134.9_|_ 64.5% _|_12.7_|_10.2
03_|_02481_|_10:00.0_|_02:00.9_|_197.9_|_19.5_|_135.0_|_ 64.5% _|_12.7_|_10.2
04_|_02476_|_10:00.0_|_02:01.2_|_196.7_|_19.4_|_139.2_|_ 67.6% _|_12.8_|_10.1
05_|_02480_|_10:00.0_|_02:01.0_|_197.7_|_19.4_|_135.8_|_ 65.1% _|_12.8_|_10.2
06_|_02474_|_10:00.0_|_02:01.2_|_196.4_|_19.3_|_139.2_|_ 67.5% _|_12.8_|_10.2
07_|_02480_|_10:00.0_|_02:01.0_|_197.8_|_19.4_|_136.6_|_ 65.7% _|_12.8_|_10.2
08_|_02474_|_10:00.0_|_02:01.3_|_196.2_|_19.3_|_140.5_|_ 68.4% _|_12.8_|_10.2
Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0192___|___02456___|___0195___|___02481___|___03___|___25___|___129
0192___|___02456___|___0195___|___02483___|___03___|___27___|___133
0192___|___02456___|___0195___|___02481___|___03___|___25___|___136
0192___|___02456___|___0194___|___02476___|___02___|___20___|___135
0192___|___02456___|___0194___|___02480___|___02___|___24___|___136
0192___|___02456___|___0193___|___02474___|___01___|___19___|___134
0192___|___02456___|___0194___|___02480___|___02___|___25___|___135
0192___|___02456___|___0193___|___02474___|___01___|___18___|___139
1536___|___19647___|___1553___|___19828___|___17___|__181___|___000
Tomorrow: Scheduled for a rest day, but since I will be flying to Munich on Monday night, I will take my rest day on Tuesday, and do Tuesday’s 4×1000 tomorrow morning. Last week I did this with an avg pace of 1:40.4. I’ll aim right around 1:40 and see how I do.
3 x 20′ L4 : The Painsled era begins
While I was riding airplanes, I had enough time to fiddle around with the Painsled “.csv” output files. I will post a note about that later on, but I now have the beginnings of a workable workflow. An indication of how obsessed I am with the “big data” aspect of training, it feels like a big relief to be able to make my pretty charts.
The plan for today:
- 3 x 20′ / 1′ rest L4
- 10W/stroke
- same stroke sequence as Wednesday
- Peak power training
I felt very sore and tired this morning and the my RPE was quite high in the workout. HR was on the high side, but reasonable. I was also feeling some soreness in my lower back. After the second 20′ piece, I decided that I would not do the peak power stuff today to give my back a bit of recovery time.
Oh happy day! Plot from Painsled!
Tomorrow: The training plan calls for a repeat of the 8×500. But, I managed to get a few folks interested in a group workout at the boathouse, so I wanted to come up with something new and different. Time based workouts are better for a group, and I think that this group might really like the sprint pyramid workout. So, this is what I’m thinking is:
- 1′ / 2′ / 3′ / 4′ / 3′ / 2′ / 1′
- Equal rests
- Pace target: ~2k race pace
- Rate Target: 30
Wednesday: 3×20 L4 plus Peak Power
Plan:
- 3×20 L4
- 6 x 10′ : (1’@21, 3’@20, 3’@19, 3’@18)
- 10W / stroke (so 18spm => 180W, etc)
- 1′ rests
- Peak Power Training
- 15 x 10″ / 1′ rest
- target > 700W peak in each rep.
This morning I was at crossfit anaerobic. A gleaming, large box just four tenths of a mile away from my hotel. I walked there in about 10 minutes. I met Kim who took my twenty bucks and pointed me to the ergs. I was tucked away from the class so I didn’t have the nice visual distraction for most of my workout. The erg was smooth as silk, and clean enough to give me a drag factor of 200 when set to 10 for the peak power stuff.
I had another customer dinner and another big steak last night. But I am ashamed to admit, when I got back to the hotel around 10, I felt a little hungry. Luckily, there was nothing to snack on. This morning, other than a little dehydration, I felt fine.
The 3×20 was uneventful. I was listening to “Hamilton” (the musical) and with the rate changes, the time passed quickly and easily. HR was right around the UT2/UT1 border for the whole row, and continued to drop nicely during the 180W bits, just the way I wanted it to.
After that, I had a quick drink, toweled off, pushed the damper up to 10 and programmed the erg for 1’10” intervals with no rest. This is peak power training and the goal was to do a standing start and about 8 hard strokes over 10 seconds. I was trying to get over 230W on my first pull and over 700W for my peak stroke. I managed to get over 700W for almost all of the sprints, and topped out around 720W. I didn’t fade much through the workout. The first pull was more erratic. If I hit it just right, I would pull a 235 to 240W first stroke. But if I overcompressed, or open my back early in the first stroke, I would fall down to 220 or below.
I am enjoying these sessions. I’m worrying that I am doing them wrong since I don’t seem to fade as much as the instructions say I should, but I don’t think I can pull much harder!
Here’s the HR plot for everything, including my walk to the gym. I like the way the sprints look at the end.
Sunday: 4×20 L4
Easy row. Nothing to report.
Workout Summary – Jan 24, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19765_|_80:00.0_|_02:01.4_|_195.5_|_19.2_|_134.8_|_ 64.4% _|_12.8_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_02461_|_10:00.0_|_02:01.9_|_193.3_|_18.9_|_126.5_|_ 58.5% _|_13.0_|_10.2
02_|_02460_|_10:00.0_|_02:02.0_|_192.9_|_18.9_|_132.4_|_ 62.7% _|_13.0_|_10.2
03_|_02480_|_10:00.0_|_02:01.0_|_197.7_|_19.4_|_132.1_|_ 62.5% _|_12.8_|_10.2
04_|_02475_|_10:00.0_|_02:01.2_|_196.5_|_19.4_|_135.0_|_ 64.5% _|_12.8_|_10.1
05_|_02474_|_10:00.0_|_02:01.3_|_196.3_|_19.3_|_134.4_|_ 64.1% _|_12.8_|_10.2
06_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.3_|_139.9_|_ 68.0% _|_12.8_|_10.1
07_|_02471_|_10:00.0_|_02:01.4_|_195.6_|_19.4_|_136.2_|_ 65.4% _|_12.7_|_10.1
08_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.3_|_141.4_|_ 69.0% _|_12.8_|_10.1
Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0188___|___02439___|___0189___|___02461___|___01___|___22___|___130
0188___|___02439___|___0189___|___02460___|___01___|___20___|___130
0192___|___02456___|___0194___|___02480___|___02___|___24___|___134
0192___|___02456___|___0194___|___02475___|___02___|___19___|___133
0192___|___02456___|___0193___|___02474___|___01___|___18___|___136
0192___|___02456___|___0193___|___02472___|___01___|___16___|___137
0192___|___02456___|___0194___|___02471___|___02___|___15___|___137
0192___|___02456___|___0193___|___02472___|___01___|___16___|___137
1528___|___19614___|___1539___|___19765___|___11___|___152___|___000
Tomorrow: Rest day. Off to San Diego.
Friday: 4 x 20′ / 1′ L4 (and PM5 glitch)
Plan:
- 4 x 20′
- 1′ rests
- 8 x 10′ segments – L4 format (2’@ 18, 2′ @ 19, 2′ @20, 2′ @ 19, 2’@ 18)
- 10W / stroke
I had a problem with the PM5 today. Notice in the picture how there is no HR for the last interval? So, I was rowing along with 2 minutes left in the last interval, so 78 minutes into a 80 minute row, and all the sudden, this pops up on my screen.
So, I kept rowing, trying to press the continue button at the catch on about each stroke. Each time, I would see the normal screen for a second, and the error screen would pop up. When I saw the normal screen flash, it seemed to be updating, so I just rowed 409 strokes blind to finish off the last interval. After I checked that it had counted down to zero, which involved continuously pressing the “continue” button and trying to get through the menus. Eventually, I gave up and yanked out the batteries, counted to 10 and plugged them back in. The PM came up normally and my row was even sitting there in memory, just like it should be. No painsled data though, but no great loss since it was just a normal steady state session. I would have been pretty annoyed if this had been a time trial or something. I’ve got a call into the Concept2 to try to understand what is going on.
Tomorrow: The plan calls for 8×500. I think I am going to change it to 8 x 2’/3′ rest. I managed to convince a few folks from my rowing club to erg together on Saturday morning, and doing it time based will let us start and finish together despite pace differences.
Quantified Rowing 