T/F/S : A Threshold Sandwich

Thursday – Oct 4 : 70′ Steady State R20

          Workout Summary - media/20181004-1200310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13830|74:54.0|02:42.5|123.4|20.7|144.8|159.0|08.9
W-|13187|65:37.0|02:29.3|132.7|20.2|147.8|159.0|10.0
R-|00650|09:17.0|07:08.7|057.5|24.5|123.4|159.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
05|01254|05:57.9|02:22.7|130.0|19.9|132.2|144.0|10.6
06|02592|11:59.4|02:18.8|136.2|19.8|145.6|155.0|10.9
07|02839|14:42.0|02:35.3|134.2|20.0|149.8|159.0|09.7
08|02758|12:57.1|02:20.9|133.4|20.3|149.2|156.0|10.5
09|03037|16:11.7|02:40.0|129.7|20.2|151.6|157.0|09.3
10|00305|01:40.8|02:45.5|138.9|21.4|153.6|156.0|08.5
11|00370|01:59.1|02:40.8|125.1|23.1|154.6|159.0|08.1

Friday – Oct 5: 2 x 3K Threshold

The goal for today was essentially a Head Race simulation.  Stroke rate around 25.  The goal was to try to keep the pace around 2:15, but it was not to be.  There was a lot of wind which was basically a head wind for the downstream part of the row.  That’s better than the alternative, it would have been very depressing rowing into a head wind and against the current during the second half of the session.

The wind was strong and gusty enough that I took some really bad strokes.  Generally, striking a wave as I was squaring up and catching with one oar skewed.  This was a bit scary at the time, but I was just trying to keep it going.

The hard bit for me is keeping my motivation through the turn.  Today, with a brisk tail wind, it wasn’t so bad.  I kept my mind of clean finishes.

          Workout Summary - media/20181005-1140300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08131|43:02.0|02:38.8|133.9|24.7|150.1|177.0|07.6
W-|05488|25:16.0|02:18.1|164.8|26.2|165.5|177.0|08.3
R-|02645|17:46.0|03:21.6|090.0|22.6|128.2|177.0|07.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02746|12:30.1|02:16.6|166.6|25.9|161.0|169.0|08.5
02|02742|12:46.1|02:19.7|163.1|26.5|169.9|177.0|08.1

So, slower than I would have liked, but considering the wind, I guess it is OK.  I was happy about the sprint at the end.

Saturday, Oct 6: 13km Coastal Row

Today was absolutely beautiful.  The temp was around 60F.  There was a light wind from the northeast, which meant that the water was flat.  The sun was sparkling on the water.  It was amazing.

The only problem I had was a wonky heart rate monitor.  I worked hard, but not too hard.  I think my heart rate was in the high 140s to 150s.

The tide was running pretty fast today.  It was going out, so it was with me at first, then as I turned toward the harbor, it was against me.  Then I turned and rowed with it all the way out past my favorite buoy, then I was rowing right into it for the last section.

Screen Shot 2018-10-06 at 8.28.24 PM

          Workout Summary - media/20181006-191253-Greg Smith 20181006 1249PMo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13357|75:56.0|02:50.6|000.0|20.7|147.0|147.0|08.5
W-|13359|75:56.0|02:50.5|000.0|20.7|147.0|147.0|08.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|147.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00037|01:18.7|17:35.0|000.0|21.3|147.0|147.0|01.3
01|05862|32:53.8|02:48.4|000.0|19.5|147.0|147.0|09.1
02|07059|38:07.7|02:42.0|000.0|21.5|147.0|147.0|08.6
03|00401|03:36.4|04:30.1|000.0|22.9|147.0|147.0|04.9

Tomorrow:  If it’s a nice day, another coastal row.  If not, a steady state erg session.

I’m racing next weekend.  One complication is that I am going to Geneva on Tuesday night and returning on Thursday.  So, it will be a unique kind of a taper.

Friday: Steady State, Saturday: Threshold

Friday: 3 x 20′ / 2′ on slides

I flew out of San Jose at about 9pm and arrived in Boston at 5:15am Friday morning.  I got an hour or two of sleep on the plane.  Once I got to Boston, I got to my car and drove home to Hopkinton, grabbed a few things I needed for the long weekend and headed to the Cape.  I ultimately arrived around 9am.  I went to bed for a couple of hours and woke up feeling kind of groggy.  I felt a bit better as the day went on.

I toyed with the idea of going for a coastal row, but it was a bit windy and I didn’t feel like the hassle of loading the boat.  Instead I just popped down to the basement for a steady state session on slides.

It was a pretty lousy session.  I needed to slow way down to keep my HR below the caps.

          Workout Summary - media/20180831-2030270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14499|65:59.0|02:16.6|144.3|19.5|147.1|162.0|11.3
W-|13795|59:53.0|02:10.3|155.1|19.4|148.4|162.0|11.9
R-|00707|06:00.0|04:14.6|038.1|20.4|134.8|162.0|06.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04712|20:00.0|02:07.3|163.7|19.8|140.6|148.0|11.9
01|04547|20:00.0|02:12.0|152.5|19.1|150.0|155.0|11.9
02|04536|19:53.8|02:11.6|149.1|19.3|154.5|162.0|11.8

Someday, I’m gonna figure out how to improve the accuracy of the summaries.

Saturday – Sept 1: 36′ Minute Threshold Piece in a coastal row.

It was gorgeous today!  Sunny, about 75F, light to moderate breeze from the East.  That’s the best direction for the wind because it provides the best water conditions since the wind is coming off the land.

I launched from the north beach and turned to head into Loagy Bay.  I wanted to get as long of a straightish run as I could get.  I hate turning around in long threshold pieces.  I figured I could run up along Indian Neck, and then turn West and head toward Chequessett Neck and finish by the outlet of the Herring River.  This would be running with the incoming tide, but there wouldn’t be much current close to shore, and the chop should be minimized except as I crossed to Great Island, and  then it would be generally behind me.

Screen Shot 2018-09-01 at 5.35.29 PM

          Workout Summary - media/20180901-2110280o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14550|83:37.0|02:52.4|000.0|22.7|158.3|182.0|07.7
W-|14551|83:37.0|02:52.4|000.0|22.7|158.3|182.0|07.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|182.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01658|09:00.0|02:42.8|000.0|20.1|140.0|152.0|09.2 - warmup
01|06827|36:00.0|02:38.2|000.0|24.4|171.4|182.0|07.8 - Main piece
02|06066|38:37.5|03:11.0|000.0|21.7|150.4|181.0|07.2 - Long row home!

The row went very well.  I just counted strokes.  Every hundred was another 4 minutes down.  I wasn’t sure how many minutes I would get out of the course.  It turned out to be about 36′.  I had two slow downs.  The first was a massive waking that seemed to get me from two directions, and then soon after that, I needed to turn to avoid the shoal as I got to the Herring River inlet.

I was really pleased with the workout.  I was able to settle in to a groove with my HR in the 170s and just keep cranking.  I’d like to get the stroke rate up over the next month, but for now, I am just pleased to have unbroken sessions and good efforts.

After I finished, I realized just how far away I was from home.  And I also realized that a lot of it would be into the wind and tide.  I decided to just take it easy and focus on rowing with reasonably good form.  I was really tired for the first 10 minutes or so after I finished the hard piece, but by the time I got close to the end, I was feeling good and pushed a little harder.

Now, a few hours later, I am starting to feel very stiff and tired.  And I have a couple of really big blisters.  I guess it was a pretty hard workout after all.

 

Hot as heck – 70′ coastal row

Yesterday was the hottest day I can remember having on the Cape.  It was above 90 degrees from 11am to 4:30pm.

For most of the day, my wife and I hung out in the shade.  Around high tide, we went for a swim.  We have these big inflatable donuts.  They are literally donuts with a bite taken out of them.  We must have floated around for an hour.

2018-07-02 09.37.28

It was nearly 5pm by the time it started to cool down.  I headed over to the Loagy Bay beach to go for a row.  The wind was out of the east and starting to build a bit.  It was around 5mph when I launched and closer to 10mph when I finished.

After I launched, I headed out the 2.5km to my favorite buoy.  This was fun and fast with the wind and tidal current behind me.  But as I turned around the buoy, and tried to head north to Wellfleet inner harbor, I found it nearly impossible to row beam to the chop.  The waves were a bit too big and irregular to be able to get good strokes in.  I decided to turn NE and head back toward the beach on Indian Neck.  This was a bumpy, splashy slog.  I had to open the bailer a number of times to get the water out of the cockpit.  As I got closer to the shore, the water flattened out and the rowing was a lot more pleasant.  It was still slow because I was heading into the ebbing tide.

I traced a path along the beach and swung around the breakwater into the inner harbor.  I was still rowing against the tide and wind, but the water was nice and flat.  I made the turn around the end of the town jetty and rowed up along all the boats in their slips on the inside.  I turned up at the end and had a drink of water.

The trip out of the harbor was fun.  With the wind and tide behind me, I was making good time.  I passed a sailboat coming out the harbor, and then I turned to head south.  I didn’t want to stay too close to the shore because there are commercial oyster beds off of Indian Neck, and with the falling tide, I wanted to stay well outside of them.  On the chart you can see the point where I turn more southeasterly.  I turned at the yellow float that marked the outside of the bed and followed the row of floats going to the southeast.  The chop wasn’t so bad, and the wind was on my port bow, but I was rowing with the tidal current so I made reasonable progress.

Well, I made rapid progress until I reached the end of the marked beds and turned to the east.  Now I was going right into the wind, chop and current and I slowed to a crawl.  The boat felt like it was really roaring along, but there must have been a lot of current because the splits are glacial.  I guess that’s a reason to get an EmPower oarlock and impeller for this boat.  But I have to admit, I like the fact  that the pace is so unpredictable when I row down here.  I am less likely to kill myself trying to hit an exact split and more likely to just focus on trying to work on technique or just enjoy the sights.

Screen Shot 2018-07-02 at 9.10.58 AM.png

          Workout Summary - media/20180702-0015230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12529|73:16.0|02:55.5|000.0|22.1|154.4|167.0|07.7
W-|12307|70:14.0|02:51.2|000.0|22.3|154.6|167.0|07.9
R-|00226|03:02.0|06:44.6|000.0|18.2|149.3|167.0|06.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02216|11:08.0|02:30.7|000.0|21.0|146.7|157.0|09.5 -tailwind
01|04994|29:44.0|02:58.6|000.0|22.4|154.9|167.0|07.5 -into current
02|04341|24:11.0|02:47.1|000.0|22.6|156.4|163.0|07.9 -with current
03|00756|05:11.0|03:25.6|000.0|22.9|161.1|166.0|06.4 -against wind/current

Today, I think another long row along the Eastham shore.

6/8 to 6/16 – Pretty Hectic

Thursday 6 / 7 – in CA, red eye home.

After my fantastic row in San Diego on Thursday morning, I flew up to San Jose.  I had a meeting in the afternoon and a business dinner that evening.  I flew home on the Red Eye.

Friday 6 / 8 –  rest day after the red eye

I got in around 6 and was home by 7:30.  I needed to hop right in the shower and head up to the office for a 10 am meeting.  After that meeting, I had another, and another, and so on until around 5pm.  I headed home and my wife and I packed up and headed for the cape.  The forecast was sunny and warm for the whole weekend.

We got down there in the evening and settled in.  I was really tired and slept like a log.

Saturday 6 / 9 – 12km coastal steady state

I slept in until about 9, and then I went out to get delicious croissants for breakfast.  After lazing around for a while, we went out and bought some flowers to put in near the path to our door, came home and planted.  Around 5pm, it was really beautiful and there wasn’t all that much wind, so I decided to go for a row.

I launched from the north beach, as usual, and headed up toward wellfleet harbor.  I didn’t notice much at the time, but the tide was with me and so was a little bit of breeze.  My splits heading north to the harbor were quite fast for my tubby little aero.

After I turned around and headed out of the harbor against the tide and the breeze, it was payback time.  The splits were slow and the boat felt heavier.  Although it was just supposed to be a gentle evening row, the slow splits pushed me into putting in more effort.  Although my HR was a bit too, high, I was really enjoying myself.  On the way back, I rowed straight out to my favorite buoy and then turned due east to get back to the beach.  I did the last 3 minutes or so at a hard 24.

Another really enjoyable row.

Screen Shot 2018-06-16 at 8.25.18 PM.png

          Workout Summary - media/20180610-0135230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12363|70:25.0|02:50.9|000.0|19.5|153.6|176.0|09.0
W-|11720|65:02.0|02:46.5|000.0|19.4|155.5|176.0|09.3
R-|00648|05:23.0|04:09.4|000.0|20.0|130.3|176.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|04707|25:19.0|02:41.4|000.0|18.8|152.6|157.0|09.9
02|04849|28:50.0|02:58.4|000.0|19.3|155.4|165.0|08.7
03|01491|07:45.0|02:35.9|000.0|19.8|158.9|164.0|09.7
04|00673|03:08.8|02:20.3|000.0|23.9|170.8|176.0|09.0

 

Sunday – 6 / 10 – 14km coastal steady state

I was up around 8 and I decided to go for a row before the wind started to build.  It turns out I didn’t quite succeed at that.

Screen Shot 2018-06-16 at 8.32.15 PM.png

I launched from the north beach and looped around the island to go south toward Eastham.  The forecast was for the wind to be from the east, so I figured if I hugged the shore, I would be sheltered and have reasonable smooth water.

As I went, I felt the wind building a bit, but it seemed my plan was working.  The water was nice and smooth, and although I would be buffeted by some of the gusts, it was a nice ride.  I wanted to be done in about 70 minutes, so I rowed for 35 and turned around.  It was then that I noticed that the wind was really coming more from the NE or even the NNE and I had a long slog into to get home.

I rowed in as close to the beach as I could get, and slowly made my way up the Eastham shore.  I was not looking forward to leaving the lee of this shore when I got up to point where I needed to cut over to the west side of Lt Island.  When I got there, it was really tough rowing.  The waves were on my starboard bow, and they were throwing me around a bit.  I made quick decision to turn east and row straight upwind so I would be going right into the waves.  This was slow, but much better rowing.  The boat was nice and stable and I just kept pushing along.

I was looking over my shoulder every ten strokes or so, and it made me nervous every time seeing these well define rolling waves with white caps on them.

Eventually, the salt marsh on the inner side of the island finally started to get closer, and then, before I knew, I was right on the edge of the marsh.  The wind was blocked by the island, the water flattened out, and I turned to follow the shore.  Now the wind was behind me, so was the tide, and the water was flat.  I torn along the south edge of the island until I came out of the wind shadow along the westward side.

Then it was a short final slog into the wind to the beach.

It was interesting, I felt like I was working hard, but my heart rate was nice and low.  The sun was out, the sky was blue and it was the perfect temperature.  When I landed, I was so glad that I had gone out.  Coastal rowing is a very different experience from flat water rowing, but a total blast.

Workout Summary - media/20180610-1540220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13642|83:41.0|03:04.0|000.0|19.7|141.7|155.0|08.3
W-|13644|83:41.0|03:04.0|000.0|19.7|141.7|155.0|08.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|155.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00118|02:07.0|08:59.9|000.0|21.2|095.2|106.0|02.6 - getting set
01|06345|34:21.0|02:42.4|000.0|18.8|136.2|145.0|09.8 - downwind
02|04307|29:22.0|03:24.5|000.0|19.9|147.7|155.0|07.4 - up wind
03|01537|08:47.0|02:51.5|000.0|21.0|146.6|152.0|08.3 - sheltered
04|01337|09:04.1|03:23.4|000.0|21.0|148.7|153.0|07.0 - upwind

I was pretty worn out for the rest of the day though.

Monday – 6 / 11 – Steady State and drills

By the plan, this was supposed to be a rest day, but everything has been so disrupted, that I just decided to do a nice steady state session and work on some basics.

I started with a complete pick drill, did some legs only rowing.  I also did at least 10 reps of the KOM drill at the start and at each turn.

         Workout Summary - media/20180611-1745210o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13950|78:43.0|02:49.3|110.8|20.0|145.4|163.0|08.8
W-|13286|65:57.0|02:28.9|124.6|19.9|151.6|163.0|10.1
R-|00669|12:47.0|09:33.3|040.2|20.7|113.3|163.0|05.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|03725|18:03.3|02:25.4|127.4|20.5|145.6|158.0|10.0
02|02878|14:17.8|02:29.0|126.0|19.3|154.2|163.0|10.5
03|02841|13:59.9|02:27.8|124.3|19.5|153.1|159.0|10.4
04|03437|17:30.0|02:32.7|122.2|20.0|155.0|163.0|09.8
05|00405|02:06.0|02:35.5|111.2|21.8|148.6|155.0|08.9

Nice fast splits for the first 3 segments.  I felt great too.

Tuesday – 6 / 12 – Starts

The plan is as follows:

  • Race warm up
  • 5 x 20-stroke starts
    • Rest between: 3’
    • Rating/Pace: SR 36-40 (or your most efficient rating)
    • Notes: Steer straight, clean releases, same sequence as planned for your race.
  • 2 x 9’
    • Rest between: 2’’ easy rowing
    • Rating/Pace: Cat V: SR 22
    • Notes: Focus on your releases.

As it turns out, I deviated a bit from the plan.  I ended up doing more starts than planned, and a bit less of the steady state rowing.  I think I also skimped a bit on the warmup.

The conditions were far from perfect.  There was a reasonably strong breeze.  You can see the first 2 starts are downwind, then 2 upwind, then two down, then two up.  The last two starts, I extended out to thirty strokes and settled to race rate, around 32 after 10 strokes.

I did about 11 minutes or so of steady state rowing at the end.

6 / 13 – Rest Day

I couldn’t get out of bed at 5:15.  I tried, and failed.

6 / 14 – A horribly bad workout.

It was supposed to be this.

  • 4 x (2’ with your start sequence, paddle 1’ then, 2’ 1k base pace)
  • Rest between: 4’
  • Rating/Pace: 1k base pace

But I just couldn’t put together a good 2′ piece to save my soul.  I don’t know what the hell was wrong with me, but I was ready to withdraw from the Cromwell Cup, quit racing and never sprint again.  I was a quintessential drama queen!

Ultimately, I gave up on the workout and tried to one minute on / one minute off.  That seemed to work a bit better, but I think I have to push through this problem next week.

          Workout Summary - media/20180614-1735190o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09028|63:34.0|03:31.3|123.6|24.4|132.4|176.0|05.8
W-|03686|15:44.0|02:08.1|195.9|28.1|143.3|174.0|08.6
R-|05358|47:51.0|04:28.0|099.9|23.2|128.8|174.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00895|04:13.6|02:21.7|127.9|18.9|143.7|158.0|11.2
02|00075|00:18.2|02:02.0|244.1|32.9|113.0|117.0|07.5
03|00213|00:52.8|02:04.0|211.4|29.4|121.1|131.0|08.2
04|00234|00:57.2|02:02.3|226.2|32.4|156.7|168.0|07.6
05|00129|00:29.5|01:54.1|238.4|32.6|117.6|124.0|08.1
06|00224|00:52.0|01:56.1|239.2|32.2|132.4|137.0|08.0
07|00165|00:39.4|01:59.2|215.0|33.5|158.1|161.0|07.5
08|00184|00:43.0|01:56.6|246.3|34.9|158.9|168.0|07.4
09|00070|00:16.2|01:55.7|247.0|33.3|138.2|139.0|07.8
10|00256|01:00.8|01:58.5|231.3|31.6|128.4|136.0|08.0
11|00237|01:01.9|02:10.7|185.1|30.1|135.5|143.0|07.6
12|00147|00:39.6|02:14.5|228.1|30.2|126.5|132.0|07.4
13|00207|00:54.1|02:10.7|201.7|29.9|160.6|170.0|07.7
14|00218|00:56.2|02:08.6|200.4|30.9|167.7|174.0|07.5
15|00208|00:54.0|02:09.6|219.3|31.1|164.5|172.0|07.4
16|00223|00:55.7|02:04.9|231.1|31.2|136.6|147.0|07.7

One thing I’ve noticed.  With the technical changes that Marlene has had me working on, I can row cleanly at high rates.  Up above 32.  And I can move the boat very fast.  But I burn out very fast too.  I have to find the pace and pressure I can sustain over four minutes.

This workout left me grumpy all day long.

6 / 15 – Steady State and drills

I had an 8 am meeting so I got on the water early, and I only had an hour.

It was a bit windy and I was pretty slow.

Saturday – 6 / 16 -Random fun on Lake Quinsigamond

I went out with a mixed double.  We are reasonable well matched in speed.

We rowed low rate, but good pressure to the south end of the lake, then did some drills for a bit of the way back north.  Then a bit more steady state.  Finally when we got to the north end of the lake, we decided to play leapfrog.  That was a blast.  They would take off and when they were clear ahead, they would call “clear”.  That was my cue to speed up and their cue to paddle.  When I got clear ahead, I’d call “clear” and it was their turn.

We did that for about 2km.  Then we steady stated our way back to the dock.

The only problem with the session was my speedcoach running out of memory and not recording all my leapfrog strokes.

Here’s the data from RIM.

Whew!  Now I’m all caught up!

 

 

Sunday: 4 x 20′ / 3′

This session was really easy.  Focused on technique.  HR stayed low.

          Workout Summary - media/20180114-2005330o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20247|92:00.0|02:16.3|176.3|17.8|133.5|141.0|12.4
W-|19353|80:00.0|02:04.0|183.4|17.8|134.3|141.0|13.6
R-|00898|12:00.0|06:40.8|057.2|15.1|124.5|141.0|03.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04829|20:00.0|02:04.2|181.5|17.7|132.4|140.0|13.7
01|04825|20:00.0|02:04.3|182.5|17.7|135.6|141.0|13.7
02|04821|20:00.0|02:04.5|181.4|17.8|134.3|139.0|13.5
03|04878|20:00.0|02:03.0|188.2|17.9|135.1|141.0|13.6

Tomorrow:  Rest Day

Earlier in the day today, I noticed the pack ice moving slowly past our house as the tide was going out.  I took a time lapse video of about 10 minutes of it.

Later after the tide went out, there were ice bergs stranded all over the sand bank.  Some of them were huge!  Well over 6 feet thick.  Can you find me in the picture?

IMG_0099-1

4 x (3’@28, 7’@18)/1′ – Is this Cape Cod or Greenland!

We drove down yesterday evening and arrived around 7:15pm.  We had not been down to the house since the week after Christmas, and that was just a very short visit.

As we drove down, the weather app on my phone popped up with 4 different weather warnings for Wellfleet

  • Gale warning
  • Flash Flood Warning (potential for up to 4″ of rain)
  • Flash Freeze warning (the temp was going to drop from 50F to around 20F after the front came through
  • Fog warning

Oh well, we didn’t think it was going to be beach weather anyway.

When we arrived, the wind was already whipping and the rain was starting.  We settled in and I made dinner (Filet of beef with mushrooms in red wine sauce and sauteed baby spinach).  The wind just kept getting stronger and we could hear the rain pelting the side of the house.

During the night, the wind was incredible.  Three times it caused the screen door outside our bedroom to start banging against the frame.  I would go to close it, open up the door and the wind and rain would come blowing into the bedroom.  Unpleasant!

Here’s the overnight wind speeds.  Peak gust around 65mph, but lots of time the sustained wind was above 50mph.  It only calmed down after about 9am.

Screen Shot 2018-01-13 at 6.42.27 PM.png

It was tough to sleep with all the racket, so I stayed in bed until around 9:30, and when I got up the sun was starting to break through the fog.  I couldn’t believe the site in front of me.  It was like something out of the arctic.

I headed out to get something yummy for breakfast and on  the way back, the fog was clinging to ice across the bay.

2018-01-13 10.26.00

By now the sun was out and the ice looked even more amazing.   Here’s a panorama from top of the bluff.  The ice close to shore is dirty because it lies on the sand at low tide.

2018-01-13 11.41.29

My next mission for the day was to get the basement organized.  I moved my dad’s tools in over the Christmas break, but I needed to get everything arranged.  It took a couple hours, but turned out good.

2018-01-13 18.38.37

The erg is setup out of the picture on the left side.

2018-01-13 18.38.50

All of this took time and I debated blowing off my erg session.  I decided to cut it a little short instead.  I would do 4 sets instead of 6.

So the new plan

  • 4 x (3′ @ r28, 7′ @ r18)/1′
  • r28: Cat III, Pace: 1:48
  • r18: Cat VI, Pace 2:03 – 2:08
  • Technique:  Still focused on fixing my stroke.  This is more important that pace.  Avoid breaking my knees until my arms are extended and body over.  Try to remember to keep my glutes tensed through the finish.  At r28, limit layback and keep the handle moving.

First a warmup.

          Workout Summary - media/20180113-2251060o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02067|08:08.0|01:58.1|223.9|21.1|141.3|161.0|12.1
W-|02067|08:08.0|01:58.2|214.2|20.3|140.5|161.0|12.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|161.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00400|01:36.6|02:00.7|185.0|17.3|102.9|116.0|14.4
01|00100|00:22.4|01:51.9|239.3|21.7|126.0|134.0|12.4
02|00300|01:13.2|02:02.0|196.7|18.2|140.9|143.0|13.5
03|00200|00:42.9|01:47.2|272.4|24.8|146.1|150.0|11.3
04|00300|01:13.6|02:02.6|196.7|18.8|151.5|153.0|13.0
05|00200|00:42.2|01:45.6|285.7|26.5|152.3|155.0|10.7
06|00300|01:12.8|02:01.3|199.7|18.5|157.2|158.0|13.4
07|00200|00:42.6|01:46.5|283.0|26.9|157.0|160.0|10.5
08|00067|00:22.6|02:48.1|101.2|16.8|161.0|161.0|10.6

The the main set

          Workout Summary - media/20180113-2250310o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10560|44:04.0|02:05.2|214.4|21.5|159.4|178.0|11.1
W-|10082|40:00.0|01:59.0|213.7|20.8|160.2|178.0|12.5
R-|00484|04:04.0|04:12.7|065.4|18.8|152.1|178.0|10.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00847|03:00.0|01:46.3|285.0|27.7|147.1|167.0|10.2
01|01691|07:00.0|02:04.2|182.1|17.6|155.0|168.0|13.7
02|00837|03:00.0|01:47.5|285.3|26.9|156.6|172.0|10.4
03|01685|07:00.0|02:04.6|183.2|17.8|160.7|174.0|13.5
04|00835|03:00.0|01:47.8|282.7|27.2|160.4|175.0|10.2
05|01675|07:00.0|02:05.4|182.7|18.1|163.8|176.0|13.2
06|00824|03:00.0|01:49.2|281.9|27.7|163.7|177.0|09.9
07|01688|07:00.0|02:04.4|186.5|18.3|166.8|178.0|13.2

That was harder than it should have been.  But I think I maintained form pretty well.

Tomorrow:  4 x 20’/3′ @ r18 focusing on technique

12km in Wellfleet. Fantastic!

What a beautiful day for October.  It was nearly 70 degrees and sunny.  There was a bit of wind blowing from the southwest, maybe 10mph.  This was kicking up some very lumpy chop.

I went to row at nearly high tide and it’s a full moon, so all of the roads to the beaches where I launch from were underwater.  I ended up launching off the bottom of our stairs to the water, which took some maneuvering, but worked out fine.

The plan was for 60-80 minutes of steady state.  Heart rate limit at 157.

Since the water was so high, I decided to row up into Wellfleet inner harbor and explore a bit.

The ride up north to the harbor was a blast.  I was surfing down the waves and filling the footwell all the time.  The bailer worked great, but it does slow me down a bit.  When I turned behind the Wellfleet breakwater, the water got nice and flat.  I enjoyed poking around there and I was a bit worried about how much slamming it would be to row back into the wind and waves to get home.

After a planned stop for a drink, and an unplanned stop to clear some reeds off my skeg, I headed back out past the breakwater.  It was bouncy, but very rowable.  I was a lot slower, but in control and moving nicely.  I decided to extend a little bit by rowing out to my favorite buoy before turning to go back to the house.

Getting out of the boat was as much of an adventure as launching, but nobody died and nothing got broken.  So, I’d call it a success.

        Workout Summary - media/20171007-214327-Greg Smith 20171007 1257pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12563|78:13.0|03:06.8|000.0|20.9|152.2|162.0|07.7
W-|12095|73:50.0|03:03.1|000.0|20.9|152.5|162.0|07.9
R-|00472|04:24.0|04:39.7|000.0|19.5|140.0|162.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|05052|29:30.0|02:55.2|000.0|20.0|149.1|159.0|08.6 -
01|00332|02:00.0|03:00.6|000.0|20.6|142.7|151.0|08.0
02|01447|08:34.2|02:57.6|000.0|20.3|151.9|156.0|08.3
03|00879|05:22.9|03:03.7|000.0|21.3|152.7|157.0|07.7
04|04385|28:23.0|03:14.2|000.0|22.0|156.8|162.0|07.0

Tomorrow – hopefully another easy aerobic coastal row.  Next hard session will be a head race piece on Quinsig on Monday.

12km coastal row in Wellfleet

Oh, what a beautiful morning!  It was in the mid 60s, very little wind, flat water and bright sunshine.  It was just after low tide, and there was just enough water depth to launch and row out.  The seabirds were wheeling around my boat as I started out, and I could see the bottom.  Schools of striped bass swam under my boat chasing after smaller fish.

The Plan:

  • 60-80 minutes of easy rowing
  • HR cap: ~150
  • rate: ~20
  • Technique:  Work on keeping my knees together and tapping down cleaning without a lot of layback.  Get those blades off the water!

I followed the Lt Island shoreline out toward deeper water.  My path out is the more northerly one in the map below.  Once I was clear of the projecting point of the shoal, I turned west and headed toward the red buoy, but I couldn’t pick it up over my shoulder yet.  I was heading out and the tide was coming in, so the pace in this section was a bit slow.  After about 2000m, I did a more purposeful scan and found is bit to the south, so I turned and headed towards it.  I did a u-turn around the buoy and headed north to Wellfleet inner harbor, now with the tide behind me and the pace improved by at least 30 seconds per 500.  I rowed to the green buoy and then continued past two more marks around the tip of the breakwater.  I decided to turn at 6000m.  I stopped and had a drink of water.

I turned around and headed back the way I came.  I seemed to weave around a bit more on the way back.  I suspect that the tide was setting me east or west depending on my direction relative to flow.  The last 1000m of the row back to the red buoy was a bit sloppy.  A little bit of wind from the east had sprung up and there was a bit of cross chop that was making it hard to keep a good rhythm.  Once I turned into the wind at the buoy, the boat felt a bit heavier, but it was easier to hold a rate.

As I got closer to the end, I pushed the rate and pressure up a bit just for fun.

A fantastic outing.

Screen Shot 2017-09-24 at 12.05.17 PM

9-24a

9-24b

        Workout Summary - media/20170924-160226-Greg Smith 20170924 0910amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12101|72:55.0|03:00.8|000.0|19.6|142.2|160.0|08.4
W-|11831|69:55.0|02:57.3|000.0|19.7|142.4|160.0|08.6
R-|00273|03:00.0|05:29.5|000.0|18.1|126.4|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02397|15:30.0|03:14.0|000.0|19.3|134.2|147.0|08.0 - a/ tide
01|03610|19:30.0|02:42.0|000.0|19.3|144.4|148.0|09.6 - w/ tide
02|03643|23:00.0|03:09.4|000.0|19.6|142.8|150.0|08.1 - a/ tide
03|02180|11:55.3|02:44.0|000.0|20.8|149.0|160.0|08.8 - w/ tide

Tomorrow:  Short interval/Short rest on the erg.  15 x 3’/1′

Thursday: 4 x 1000 / 5′ Open Water

Weather:  Sparkling sunshine, perfect temperature, around 70F.  Light wind from WNW which built from nearly calm when I launched about 9:15 to about 10mph by the time I finished.  This was a cross wind.

Screen Shot 2017-08-18 at 10.13.23 AM.png

The tide was ebbing.  This was against me on the odd intervals and with me on the even intervals.

Plan:

  • 4 x 1000
  • 5 minutes rest (roughly.  I paddled 500m and took a drink.  I didn’t actually measure how long the rests were.
  • Stroke Rate Target: 28spm
  • Pace target:  I wanted to be faster than the 15×3′ session (2:34)

I rowed out to Buoy 10.  This seems to be a good starting point for these kinds of workouts.  I did some 10s and 20s to get used to rowing at 28.  My hip/back felt a bit tight and sore through the warmup, but seemed to be loosing up by the end.

I got lined up and started the first interval with 2500m on the speedcoach.  Doing these intervals in a Maas Aero is a different experience from doing them on an erg.  On an erg, they are over in a about 3:30-3:40.  In an Aero, it’s a lot closer to 5 minutes.  So, I found that I had to pace myself a bit more.  There is also a lot to think about.  Steer a good course, react to the waves, look for boats, row with good form (especially, clean finishes and getting good clearance o recovery).

I felt like I was pushing hard, but my HR was lower Thursday than it was on Tuesday.  Not that it mattered much, this was a good workout.

Screen Shot 2017-08-18 at 10.24.22 AM

Screen Shot 2017-08-17 at 3.52.14 PM.png

8-17a

8-17b

        Workout Summary - media/20170817-194615-Greg Smith 20170817 0919amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10423|66:48.0|03:12.3|000.0|23.8|145.5|175.0|06.6
W-|04000|19:12.0|02:24.1|000.0|28.2|162.8|175.0|07.4
R-|06423|43:36.0|03:23.7|000.0|20.6|132.9|175.0|10.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01000|04:45.7|02:22.8|000.0|28.3|163.5|173.0|07.4 
02|01000|04:43.8|02:21.9|000.0|28.0|160.5|173.0|07.5
03|01000|04:59.4|02:29.7|000.0|28.0|164.6|175.0|07.1 - not sure what happened here
04|01000|04:43.6|02:21.8|000.0|28.5|162.4|175.0|07.4

I was pretty tired when I finished, and I took it easy rowing back to the beach.  I took a couple pictures of the beach where I launch.

Later Thursday, we headed back home.  We might head back to the cape this weekend.  On Friday, I think I will do an L4 maybe 60 minutes or so.

 

Monday: 15 x 3′ / 1′ Rest (Open Water L3)

Weather:  I launched in the late afternoon.  There was a light wind from the southwest which was kicking up some chop.

Screen Shot 2017-08-15 at 5.23.49 PM.png

Plan:

  • L3: 15 x 3′ / 1′ rest
  • Stroke rate: 25 spm
  • pace:  Good question
  • Heart rate:  Maximize time in Threshold.

8-14a

8-14b

        Workout Summary - media/20170815-210759-Greg Smith 20170814 0356pmo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14357|83:02.0|02:53.5|000.0|23.5|156.2|178.0|07.4
W-|08712|44:47.0|02:34.2|000.0|25.3|162.4|177.0|07.7
R-|05659|36:32.0|03:13.7|000.0|20.5|145.8|177.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00562|03:00.0|02:40.1|000.0|25.4|154.8|163.0|07.4
02|00578|03:00.0|02:35.6|000.0|25.4|160.7|166.0|07.6
03|00612|03:00.0|02:26.9|000.0|25.1|159.7|167.0|08.1
04|00606|03:00.0|02:28.5|000.0|24.6|160.5|168.0|08.2
05|00603|03:00.0|02:29.3|000.0|24.9|160.2|170.0|08.1
06|00556|02:53.3|02:35.9|000.0|25.5|162.7|169.0|07.5
07|00585|03:00.0|02:33.9|000.0|26.0|164.6|172.0|07.5
08|00576|03:00.0|02:36.3|000.0|25.1|161.5|169.0|07.6
09|00595|03:00.0|02:31.2|000.0|25.3|162.3|169.0|07.8
10|00575|03:00.0|02:36.5|000.0|24.9|166.1|173.0|07.7
11|00563|02:53.9|02:34.5|000.0|25.7|162.8|169.0|07.5
12|00585|03:00.0|02:33.7|000.0|25.2|162.8|172.0|07.7
13|00586|03:00.0|02:33.6|000.0|26.1|165.8|173.0|07.5
14|00532|03:00.0|02:49.2|000.0|24.9|162.8|169.0|07.1
15|00598|03:00.0|02:30.6|000.0|25.9|169.0|177.0|07.7

Screen Shot 2017-08-15 at 5.21.22 PM

I launched from the bottom of our stairs.  This was a bit of a challenge, but I managed to get both oars in, and backed away from the steps without flipping. I warmed up rowing up toward Wellfleet.  When I turned around, I noticd just how bumpy it was.  The head wind was a bit annoying too.  I decided to row into the lee of the Island and do the intervals back and forth there.  I could do 3 intervals in a dog leg around the island, and only the end of the last interval would be exposed to the chop.

This workout is one of my very favorites.  You end up digging deeper and deeper as the intervals keep going.  By the time you get to the tenth interval, you tend to start them with very light pressure.  In that way, it’s good head race practice where you want to use a reasonably high stroke rate and light, consistent pressure.

Even in the lee of the island, it was a lot easier rowing with the wind that against it.  I noticed it most when I was rowing into Loagy Bay.

When I finished, I was totally spent.  I was trembling.  It was pretty awesome.

Today: A rest day!  Finally, I feel like I deserve a rest day instead of being forced into it by circumstances.