After my adventure on Sunday, I rushed back to my hotel, took a quick shower, packed up my stuff and headed to the train station. We took a train from Shanghai to the city of Hefei, about two and a half hours away by high speed rail.
Once we arrive, we had a nice dinner with some of the team leaders there, and I called it a night.
Monday, June 24 – Treadmill
There was a well equipped fitness center in the hotel in Hefei, but alas no rowing machines. I grabbed a treadmill and started to hike. Going gradually to see how well I could coax my smo2% up in a warmup. I definitely didn’t give it enough time and it peaked out much lower than other sessions.
Basically what I did was start walking slow and level. Then I increased the pace to about 3 mph. Then I increased the incline every minute to get me to 15%. Around the 5 minute mark, I did a 1 minute run on the incline, that’s the dip. Then I slowed it way back down, and had a drink. In retrospect, I should have done that a couple more times to open things up.
Then I just hiked up the 15% incline at about 3 mph. I saw orange, so I back off to 2.8 soon after starting. That worked fine until about 20 minutes in, where I needed to drop the pace a bit more. The last minute or two was in the orange, but my HR was still quite low.
When I got back to my room, it was sunny, clear and beautiful outside. My room had a great view.
I had a busy day at our design center in Hefei. I great group of engineers. In the afternoon, we headed to the train station and headed back in the direction of Shanghai, stopping in the city of Wuxi. I was schedule to have a business dinner with a customer. We went to a really good Japanese restaurant and had lots of beer and Sushi.
Tuesday, June 25 – Stationary Bike intervals with Humon
The fitness center was hot, and I was feeling pretty tired, and just a little hungover. I hopped on a stationary bike, and started pedaling. I did about 20 minutes of warmup, including a couple of sprinty bits. This warmup increased my smo2 from 63% to 70.9%.
Then I programmed in one of the preset “interval sessions”. I set it for a 40 minute session. This turned out to be another 10 minutes of warming up and then a one minute on / one minute off routine with 4 levels of intensity for a total of 14 reps.
As it turned out, I had not set the intensity high enough for this session, as you can see I was not getting into the red in most of the sprints.
But, it was interesting following my progress on the app. I met my colleague in the lobby and we grabbed a “didi” (basically the same as an Uber) to drive us to Shanghai, which was about a 90 minute ride.
When we got to Shanghai, I went straight to a lunch time meeting with one of our teams there, then headed over to another office and had another set of meetings. In the evening, I had a business dinner with a customer at an extremely good, very small Chinese restaurant. Then it was back to the Kerry hotel.
Wednesday, June 26 – 3 x 20′ Endurance Session on the erg
I grabbed the good erg, and set myself up to do a nice gentle warmup. I started with a pick drill, and then just gentle rowing. I was alarmed by the early appearance of some orange. I decided to experiment with a set of moderate power bursts. I did 10, 20, 30, and 40 strokes The 40 strokes I did a noticeably lower power. You can see the corresponding dips and recoveries in the SMO2%. I finished very close to where I started, 72% vs 69%. I’d have to say that this was not an entirely successful warmup. I suspect that it would have recovered to a much higher umber, but not in the 2 minute rest that I had programmed.
The rest of the session was pretty much terrible. I had a lot of trouble staying in the green and ended up just alternating r18 and r20 at 160W and 180W. Even with that light load, my SMO2% was low, and my HR was a bit high. I was a bit grumpy so I sprinted out the last 2 minutes, taking my SMO2% way down to a 61%.
It’s interesting that the Humon color algorithm is a much more sensitive indicator than HR. If my theory that I am not making good progress because I had been overcooking my steady state stuff, this will certainly put that theory to the test.
I went straight from my workout into some work calls, took a quick shower, and headed into the office for a couple of last meetings.
After lunch, I headed to the airport to fly to Taiwan, the last stop on my, way too long trip. I arrived at my Hotel, the Sheraton in Hsinchu around 8, had some dinner, and then I was on the phone in conferences until about 11pm.
Thursday, June 27 – Inclined walk
I was up at 5:30 and in the fitness center before 6. I headed to the treadmills and settled in for another boring slog.
The plan was the same as the last one, but I was going to try to take the warmup more slowly. Again, I got up to a healthy walking speed and then boosted the inline, but only a degree or two every minute. It was good to see my SMO2 climbing as I went. After twenty minutes I was at the right incline and then stopped to grab a drink and towel off. It was remarkably hot and humid. My SMO2 climbed really well in that rest period. From 63% at the start to over 72% after recovery.
In the session itself, I found that I was pretty tired and the time was going very slowly. Kept popping over into orange, and I would slow down a tenth or drop the incline by a degree each time. But you can see how many times that happened. It was not my best work.
After my workout, I started my business day. A couple of quick calls in my room. It was a misty morning, and the mountains near Hsinchu looked like classic asian landscape art to me.
To our office for prep meetings, then to a customer reception at lunch, then to another customer meeting, then back for another internal meeting, and finally a dinner meeting with a few of the managers. Around 8 I headed to airport and got on a work teleconference. This lasted my whole trip to the airport. I checked in, got settled in the China Airlines lounge and got on another work call. This lasted until it was almost time to board my 11:35 flight. This flight took me from Taipei to San Francisco. I arrived at 8pm, shuffled off to the Delta terminal and caught the 10:42pm red eye to Boston. I am currently over Nebraska with another 2:37 to go.
Once I get to Logan Airport, I am going to drive straight to the Cape. Hopefully arriving before 11 on Friday.
It’s been quite a trip. I had a rowing experience I will never forget. Visited places I have never been, and worked out every day that I was on the ground. I’m pretty happy with that.