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
Workout Details

Tomorrow:  3 x 20′ / 2′ L4 on slides




Up at 5:15.  In the gym around 7:00AM.

The Plan:

  • 10 minute warmup on the treadmill (15% grade, 3mph)
  • L2 Waterfall
    • 3K / 2.5K / 2K
    • 5′ rest
    • pace target: 1:54
    • rate: 24-26
    • Technique: knees together
    • HR limit: none

I’m trying to warm up off the erg to try to make sure that I don’t take any hard pulls until my back is limbered up.  Today was a brisk walk up a 15% grade.  My HR was still below the bottom of my UT2 range by the time I had gone 10 minutes, but I had broken a sweat.


This was right on the edge of my capability.  I eased up a bit in the 1000m to 500m to go in the last two intervals, but just by about a second or so.  It was enough to make it through.  Each interval, I counted strokes from beginning to end.  Between 96 and 100 strokes per 1000m.

        Workout Summary - media/20170927-1235430o.csv
Workout Details

Tomorrow:  steady state 4 x 15


Saturday: L2 Waterfall 1x

Friday:  We came back from the Cape Thursday evening.  Friday, I had an appointment with the eye doctor, and I had a lot of running around to do to take care of some car maintenance.  I never got around to working out.  Part of it was dreading a session on the dynamic erg.  I need to get rid of that thing.

So, it was a rest day.

Saturday:  We were up late, so I decided to sleep in a little instead of rowing out in Worcester.  I got up around 8:30 and decided to go row in Newton in my neglected Fluid.

It was a hot, humid morning.  Overcast with very little wind.


  • L2 – Waterfall (3000, 2500, 2000)
  • ~5′ rest
  • Stroke rate target: 25 spm
  • Pace target: 2:15

I was bummed out that I couldn’t find my speedcoach in my rowing bag.  I’m wondering if I forgot it down the cape.

So, I just had RIM in the boat.  So, basically, just a way to see the start and end of each interval, the stroke rate, and a very rough idea of pace.



        Workout Summary - media/20170819-160532-93720o.csv
Workout Details
01|03000|13:23.7|02:13.9|000.0|25.1|165.6|178.0|08.9 - down
02|02500|10:54.8|02:11.0|000.0|24.9|170.9|181.0|09.2 - upstream
03|02000|08:38.0|02:09.5|000.0|26.6|171.8|182.0|08.7 - down

I was very surprised by the paces.  The display on RIM was showing between 2:15 and 2:20 most of the time.  But, I’ve always felt the live display was a bit on the slow side.  But looking closely at the GPS data, there is a lot of location jitter.  I am wondering if that is causing the distance logged to be further than actual distance, and thus showing a faster pace.

Screen Shot 2017-08-19 at 2.41.57 PM.png

This was a tough, tough workout.  I felt like I emptied the tanks on each interval and I needed a bit more than 5 minutes rest after each.  It ended up being closer to 7 minutes, I think.

I steered a reasonable line.  In the 2500m interval, I saw a kayaker over my starboard shoulder and it looked like I would clear her easily.  Then, while my back was literally turned, she decided to cross in front of me and misjudged the distance.  I clipped her stern with my oar.  That’s the pace and rate glitch right around 7000m.  She’s lucky I didn’t smack her in the head.  I try to keep a good watch, but when I’m 20 strokes from the end of a 2500m interval and my heart rate is around 180, I get tunnel vision.  I need to be more careful.

Tomorrow:  Hopefully head out to Quinsigamond.


Tuesday: Waterfall – 3K / 2.5K / 2K – 5′ rest

I’m not sure what’s wrong with me right now.  I feel like my highest gear has been taken away.  To put it another way, I can’t seem to really dive into the pain box.  I’ve felt this way in today’s workout and also in the previous 4×8′ workout.  A couple weeks ago, I felt like I could push and my HR would eventually rise up to above 180.  In these past two workouts, I feel like I’m hitting a wall with my HR around 170.

Today, I pushed through the first interval on target (<1:48), but I couldn’t hold the pace during the second interval, and needed to downshift about a third of the way through.  I eventually pulled it back together and ended up with a 1:50.7 pace.  For the third interval, I reset the target to 1:49 and just pounded it out and finished at 1:48.8.  But it felt like the longest 2K of my life, and I was spent at the end.

So, I’m not all that happy with the workout.  But I have noticed this kind of thing before in my training.  I go through a week or two where it is really hard to work at high heart rates, and then eventually I push through.  This meso-cycle is also a really tough one for me.  These long interval workouts are a bitch and trying to pump myself up for 3 of them each week is challenge.  But the end is already in sight.  Soon, I will be shifting gears to the sprint and power mesocycle.  I’m looking forward to that in a twisted and perverse way.

1-5Screen Shot 2016-01-05 at 8.25.58 AM

I think I will do a 30 minute recovery row this afternoon, and tomorrow morning will be a normal 4×20 L4.


Tuesday: Waterfall 3K/2.5K/2K

First workout of mesocycle #2.  The target of this mesocycle is long interval work.  Here’s the definition of the workout types from the Seiler lecture.  I just finished the yellow block.  Now I am going into the orange block.

Screen Shot 2015-09-27 at 4.41.47 PM

In the Seiler Lecture, these were just 4 x 8min intervals.  Since I am easily bored and want a bit more variety in my life, I will be going through different middle distance intervals, like the Wolverine Plan L2s and also including some middle distance time trials, generally on Saturday’s.

So today was the “waterfall”, a classic L2 workout.  3K / 2.5K / 2K with 5 minute rests between.  Since I haven’t been doing much work at paces faster than 1:50, I wasn’t sure how it would go.  My default starting point for L2 workouts is usually 1:50 pace, but since my long distance work has been going pretty well, I thought I could push it a bit.  So I picked a pace target of 1:48.

This turned out to be right at my limit right now.  I was hurting at the end of the second and third interval, but I held onto the pace and counted out the strokes.

(note on the workout setup:  I did this workout in RowPro by defining a variable interval session.  It included

  • 2000 moderate warmup
  • 100 second stop
  • 3000 hard
  • 1000 easy
  • 2500 hard
  • 1000 easy
  • 2000 hard
  • 100 second stop
  • 2000 easy (cool down)

This produces a stroke file that is essentially on continuous 13500m row.  This stroke file can be parsed by the amazing danburpee workbook)

Screen Shot 2015-12-22 at 12.32.00 PMScreen Shot 2015-12-22 at 12.31.39 PM

Workout Summary – Dec 22, 2015
–_|_13500_|_53:14.9_|_01:58.3_|_211.2_|_23.3_|_154.5_|_ 78.3% _|_10.9_|_09.1
Workout Details

01_|_02000_|_08:02.9_|_02:00.7_|_198.9_|_20.7_|_128.9_|_ 60.2% _|_12.0_|_09.6
02_|_03000_|_10:47.0_|_01:47.8_|_279.2_|_26.0_|_161.6_|_ 83.4% _|_10.7_|_10.8
03_|_01000_|_04:46.6_|_02:23.3_|_118.9_|_19.9_|_129.9_|_ 60.9% _|_10.5_|_06.0
04_|_02500_|_08:59.0_|_01:47.8_|_279.4_|_26.6_|_169.7_|_ 89.2% _|_10.5_|_10.5
05_|_01000_|_04:59.0_|_02:29.5_|_104.8_|_18.7_|_138.0_|_ 66.7% _|_10.8_|_05.6
06_|_02000_|_07:10.6_|_01:47.7_|_280.5_|_27.3_|_172.2_|_ 90.9% _|_10.2_|_10.3
07_|_02000_|_08:29.8_|_02:07.4_|_169.1_|_20.2_|_148.6_|_ 74.2% _|_11.6_|_08.4

Other Meters_|_06000_|_26:18.3_|_2:11.5__|_118.3_|_20.0_|_137.2_|_11.4

So, I hit the target and I worked hard.  Mission accomplished.

Tomorrow:  4 x 20′ / 1′ rest

Waterfall – 3K / 2.5K / 2K, 5′ rest – dug deep for this one

This workout is one of the wolverine plan classics.  Also included in the Pete Plan.  Pacing for me is usually a bit slower than the other long interval sessions.  I figured that since I did a 6K at 1:48 pace last Saturday, that 1:48 would be a safe pick for pacing on this workout.  Turns out it was a bit more of a stretch than I expected.

I started out with a 20′ steady state piece, to warmup and take a lactate reading.  I was aiming at 185W but the first half got away from me a little bit and I found myself aat an avg of 190W with 10 minutes to go, so I stuck to 185W like glue the rest of the way.  So, the lactate is probably more in line with 185W than the average shown here.

20′, Avg Power: 187.3W,  AvgHR: 147.1, Lactate: 1.6mmol/l

Then into the real workout.  I was feeling a bit uncomfortable since I forgot my seat pad at home. Now that I am doing a better job at rocking my hips over on recovery, I have a very annoying, and sometime painful bump as I rotate over my sitz bones.  The pad takes care of it well, but without the pad it is like walking with a pebble in your shoe.

Nevertheless, there were intervals to be done and I was just the guy to do them.  My general strategy in these long intervals is to count strokes the strokes in each 1000m portion of the interval.  Off slides, this is usually just under 100 strokes.  On slides, my distance per stroke is a bit under 10, and the number of strokes per 1000m is usually between 104 and 110, depending on pace and fatigue.

The first interval went just fine.  Start fast, bleed off pace during the first 500m, then try to hold 1:48 through the next 500m, allow things to drift to 1:49 during the middle 1000m, and then try to pull it back a touch during the last 1000m.  I felt OK, but my HR was a bit higher than I would have hoped.

I did a slow 750m during the 5 minute rest, had a drink and setup for the 2500m.  This was really hard.  I was deeply into the red by halfway through and I was rowing with my eyes closed and trying to hang on to 1:49s. My average had climbed up to about 1:48.3 or 4.  Then I lucked out.  With less than 1000m to go, Seven Nations Army, by the White Stripes started up in my head phones.  Turns out, the beat is nearly perfect for about 30 or 31 SPM.  By hitting the down beats hard, I started pulling 1:47s, then 1:46s.  The average pace clicked over from 1:48.0 to 1:47.9 just as I was pulling my last stroke.

The 750 during the rest felt very short and I was not looking forward to the 2K.  Turns out it went fine.  No crisis.  HR was pretty much railed with 1 or 2 beats of my MaxHR, but I was able to stick to 1:48s through the middle 1000m, and push a little bit harder in the last 500m to get a faster last.

Avg pace; 1:47.8 –  Happy with that.

Last year, I did this one at an avg pace of 1:46.4, so I have a ways to go before I am back to that kind of shape.

2015-04-01_9-05-57 2015-04-01_8-58-03

Tomorrow:  4×20/1′ Steady state – 185W