What are my goals? (Really?)

I’ll get the the deep thoughts.  But first, a quick rundown of the spotty training that I’ve been doing.

Saturday, July 28:  10K hard.

Well, it wasn’t supposed to be that hard.  I just wanted to do 10K at around a 2:00 pace.  2:00 turned into 1:59, and I broke around the 7500m mark.  I got it back together and finished at pace.

          Workout Summary - media/20180728-1350240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|39:40.0|01:59.0|207.8|24.8|159.9|183.0|10.2
W-|10000|39:40.0|01:59.0|207.8|24.8|159.9|183.0|10.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|183.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:56.2|01:58.1|210.0|23.8|126.2|142.0|10.7
01|01000|03:57.7|01:58.9|208.4|24.3|145.7|150.0|10.4
02|01000|03:57.5|01:58.8|208.7|24.7|152.7|154.0|10.2
03|01000|03:57.8|01:58.9|208.2|24.0|156.4|158.0|10.5
04|01000|03:57.3|01:58.6|209.7|24.8|160.7|162.0|10.2
05|01000|03:57.6|01:58.8|209.0|24.9|165.0|168.0|10.1
06|01000|03:57.7|01:58.8|208.5|24.9|169.3|173.0|10.1
07|01000|04:05.2|02:02.6|193.2|26.2|169.4|172.0|09.3
08|01000|03:58.6|01:59.3|205.8|24.9|173.7|176.0|10.1
09|01000|03:54.8|01:57.4|216.8|25.6|179.0|183.0|10.0

Sunday, July 29:  75km bike ride.  Cape cod rail trail.

I was with my friend Jon and it was a great ride.  Parts of it were reasonably fast, but overall it was low intensity.  It did take nearly 3 hours, so it was a fair amount of work.

Later in the day, I decided to go kayaking.  I was launching the kayak from the top of the seawall and i let it go a little too soon.  I slid down the rocks and launched itself.  It was heading out to sea without me in it.  I rushed after it, lost my footing and stumbled on the rocks, scraping my left ankle pretty badly.

After swimming to go get the kayak, I jumped in and looked at my ankle.  It was bleeding pretty freely, but there was no way I was going to be denied my voyage.  I paddled for a about 40 minutes or so.  Back at the house, I washed the scrape and put on a bandage.  As it turned out, I should have taken the wound a bit more seriously.

Monday, July 30: 3 x 20′ / 2′ on Slides

Down on the cape, in the basement.  A bit too windy for a real row.  Just bopping along.  My ankle was throbbing in pain after I finished from my sock rubbing on the scrape.

         Workout Summary - media/20180731-0125260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15048|66:00.0|02:11.6|158.8|20.3|144.2|163.0|11.2
W-|14069|60:00.0|02:07.9|167.0|20.0|144.8|157.0|11.7
R-|00982|06:00.0|03:03.3|077.1|23.7|138.9|157.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04712|20:00.0|02:07.3|169.1|19.9|136.3|145.0|11.9
01|04685|20:00.0|02:08.1|166.7|20.0|146.4|152.0|11.7
02|04671|20:00.0|02:08.4|165.2|20.1|151.6|157.0|11.6

Tuesday, July 31:  No Training

I needed to drive from the Cape to work.  It took nearly 3 hours, from 5am to 8am.  Then I was in meetings all day and into the evening.

Wednesday, Aug 1: No Training

I had an 8am meeting, and I didn’t get to sleep until after midnight, so I blew off rowing in the morning, intending to row in the afternoon.  As it turned out I was at work until 8pm, so no rowing.

Thursday, Aug 2: 8km steady state OTW

Pressed for time, because of an early meeting, but I really wanted to do something!  First time in my Fluid since July 11th.  I was very rusty.  But it was very nice to be back rowing.  I really enjoy the feeling and the concentration it requires.

Friday, Aug 3:  No Training

My wife and I headed down to New York City.  We had tickets for the Saturday performance of Harry Potter and the Cursed Child, a play on Broadway.

Saturday, Aug 4: No Training

In NYC.

Sunday, Aug 5: No Training

Came home from NYC.  Had a bunch of work stuff to do once we got back.  Starting to get very frustrated at not having time to workout.

Monday, Aug 6: No Training

Staying up late on Sunday, resulted in getting up late on Monday, resulted in not rowing.

Tuesday, Aug 7: 14km steady state OTW

In Newton.  focused on technique, at r18.

Wednesday, Aug 8: 14km steady state OTW

In Newton.  today I was working on rowing with a lighter touch at r20.

Thursday, Aug 9: 14km steady state OTW

In Newton, same as Wednesday.  Just trying to get back some form and basic aerobic fitness.  My ankle was not healing right.  It was swelling up, and was red and hot around the area.  It also felt tingly in the area.  I decided to get it looked at by a professional.  After a very long wait, the doctor pronounced it infected, gave me a tetanus shot, had the nurse clean and debride the wound (which hurt, a lot), bandaged it up, and sent me on my way with a prescription for an oral antibiotic and instructions to change the dressing twice a day.

Friday: Aug 10: 8km technique work OTW

In Newton. After so much spotty training, having 3 days in a row was pretty cool, but I was sore and tired on Friday morning.  I decided to focus on technique, especially balance by alternating 2 minutes of square blade rowing with 2 minutes of r20 steady state.

After the workout I had a jam packed day until around 2pm.  Then I left to go home and then head to the cape.

Saturday, Aug 11:  No Training

My wife’s sister, her husband and two teenagers arrived in the morning for a visit.  The day was a blur of swimming, eating, drinking and talking.

Sunday, Aug 12:  3 x 20’/2′ on slides

At the cape.  We had a nice day, we kayaked around the island.  Jumped off the bridge at high tide, went out for a giant feast of fried seafood, and then went minature golfing.  We got home around 8pm, and I had to make a choice.  Have a beer, or go workout.  I chose the latter.  I did an hour of steady state on slides.

The rules of this workout are:

  • r20
  • HR limits
    • 1st rep: 145
    • 2nd rep: 150
    • 3rd rep: 155

          Workout Summary - media/20180813-0140260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15003|66:00.0|02:12.0|161.2|20.5|142.4|156.0|11.1
W-|14232|60:00.0|02:06.5|172.8|20.3|142.9|156.0|11.7
R-|00774|06:00.0|03:52.5|045.2|22.9|136.5|156.0|07.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04804|20:00.0|02:04.9|179.1|20.3|136.4|146.0|11.8
01|04711|20:00.0|02:07.4|169.2|20.4|141.6|152.0|11.6
02|04717|20:00.0|02:07.2|170.0|20.1|150.9|156.0|11.7

Monday, Aug 13: 3 x 20′ / 2′

On Saturday, I felt like my ankle was getting much better.  I decided to leave off the dressing to let it get some air and scab up.  Then on Sunday, I think water immersion was a bad thing.  It hurt a little in the evening and then in middle of the night, it hurt enough to wake me up and keep from getting back to sleep.  I finally gave up and redressed the wound.  The ointment and the pressure did the trick and the pain calmed down after a little while and I got back to sleep.  I decided to stay out of the water on Monday.

Monday afternoon my sister-in-law and her family went off for a nature walk.  My wife and I stayed home and that gave me a window for an erg session.  Same rules as the Sunday session.  I needed to slow down a bit more in the 2nd and third interval to respect the HR cap.

          Workout Summary - media/20180813-2135260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15016|66:00.0|02:11.9|160.3|20.3|144.2|157.0|11.2
W-|14160|60:00.0|02:07.1|170.3|20.2|144.7|157.0|11.7
R-|00861|06:00.0|03:29.2|060.3|21.0|138.6|157.0|07.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04787|20:00.0|02:05.3|177.4|20.2|136.0|146.0|11.8
01|04694|20:00.0|02:07.8|167.5|20.1|146.4|151.0|11.7
02|04680|20:00.0|02:08.2|166.1|20.3|151.8|157.0|11.5

Tuesday, August 14:  No Training – Travel

This morning at 3:45am, I got up, showered and headed out for the airport from the cape.  It’s about a 2:15 drive and I had a 7:13am departure.

I got to the airport exactly an hour before my plane took off, and by the time I got to the gate, my flight was boarding.  I didn’t even have enough time to grab a coffee at the airport.  I guess I’m lucky I didn’t run into more traffic.

I’m heading out to San Jose today for a couple of customer meetings, and then tomorrow I head to Austin for more customer meetings on Wednesday night and Thursday.  I head home on Thursday night.  I’m hoping I can get fitness center sessions in on Wed and Thursday mornings.

Whew!  I’m glad I took the time to write this out.  It pretty clear that I have to re-evaluate my goals.  One of the most important training principles is consistency, and right now I am not succeeding at being consistent.  I am trying to do too many things to be able to sustain the same training load that I was carrying a couple of years ago.  All of these things are, arguably, more important than competitive rowing.

  • My job has gotten harder.  There a big organization that is relying on me for strategic leadership and we have some serious issues to confront and solve.  I worked thirty years to get to this job and I want to be successful.
  • My relationship with my wife and family.  Some people have spouses with a common interest in sports.  I do not.  Time that I take for rowing is time that I take away from being a good partner.  That’s fine, up to a point.  But, especially since we got the cape house, there is a lot of logistics that we need to work on together.  I love being there, but the travel time and visitors have reduced the amount of free time that I have to train.
  • My health.  I have learned that I perform better in my job and I am a better person to be around if I am getting at least an hour of exercise a day.  With my families history of heart disease, I think it is also critical to make sure I don’t drop dead at an early age.  So, it’s a big deal to maintain some sort of structured training plan.  But I have also lost the habit of doing my PT exercises and I’ve noticed that my hip is starting to hurt again.  I’m making some bad choices right now.

I tried numerous times in my adult life to lose weight, and never succeeded until I took up rowing.  I think the main difference was that the purpose of exercising changed from “getting exercise” to “getting faster”, and the online community for indoor rowing provided a way to measure my progress and hold myself accountable for my training.  I need to continue to train “publically” and try to be honest about how I’m doing.  I think the primary change has to be in the ambition of my goals and structure of my training.

So, here’s what I’m thinking:

  • Keep racing, just a little bit.  Maybe one or two small races in the fall.
  • 5 sessions a week, not 6.  If I have extra time, I can add a sixth.
  • Simple workout plan, basically a variation of the Pete Plan
    • 2 “hard” sessions a week.  Aiming at <=60 minute work plus rest in each.
    • 2 endurance sessions.  As much duration as have time for
    • 1 Technique session 60-80 min.
  • Regular testing.  This is the hardest one to do because I hate to see the results.  But I think I need to at least do one 6km test per month.
  • Daily PT exercises.  Instead of doing these at the start of a session, change to do them at night after dinner.

 

 

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Back to Basics

Well, June and June were not my best months.

I had a bad stretch at the end of May (5/27 to 6/4) where I did very little training.  This was allergies, injuries, work travel and a busy holiday weekend.

The rest of June was pretty good and my fitness improved.  Until the middle of July, when life just got too hectic for me to stick to a training plan.  I haven’t been in my fluid since July 11th.  Since then I’ve done some coastal rowing, some biking, but I also had a work induced 4 day training hiatus.  By the time last Friday rolled around, my fitness had declined to its lowest point since early June and was nearly as bad as it was when I was struggling with my SI Joint issues last fall.

I decided that it was time to simplify and the weather, in a perverse way, cooperated.  The whole week was humid, with scattered thunderstorms so I spent the whole time on the erg.

July 23 – Monday:  4 x 20′ / 2′

Back on a static erg, so I wasn’t sure what split I could hit.  Turns out it was 2:05.  It was a great, relaxing row.  I rowed with the rule that I couldn’t go past 145 in the first 20 minutes, then 150 for the next, then 155 for the last 2.

          Workout Summary - media/20180723-2345260o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20211|88:00.0|02:10.6|167.3|18.7|145.6|154.0|12.3
W-|19253|80:00.0|02:04.7|179.7|19.3|146.4|154.0|12.5
R-|00962|08:00.0|04:09.5|043.3|12.6|137.4|154.0|13.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04808|20:00.0|02:04.8|179.0|19.5|139.5|147.0|12.4
01|04798|20:00.0|02:05.0|178.6|19.2|147.2|152.0|12.5
02|04815|20:00.0|02:04.6|179.8|19.2|149.0|153.0|12.5
03|04831|20:00.0|02:04.2|181.2|19.4|150.0|154.0|12.4

Tuesday, July 24: 4 x 20’/2′

Same as Monday.  Really enjoyable.  Right intensity to get a good HR plateau.  Looks like 180W is where I’m working from in a static erg.

          Workout Summary - media/20180724-2210270o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20116|88:00.0|02:11.2|167.5|19.4|145.7|156.0|11.8
W-|19226|80:00.0|02:04.8|179.9|19.7|147.0|156.0|12.2
R-|00892|08:00.0|04:29.0|043.8|16.3|132.0|156.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04826|20:00.0|02:04.3|181.1|19.6|138.8|147.0|12.3
01|04791|20:00.0|02:05.2|178.8|19.6|146.2|151.0|12.2
02|04810|20:00.0|02:04.7|179.8|19.8|151.1|155.0|12.1
03|04799|20:00.0|02:05.0|179.9|19.8|152.1|156.0|12.1

Wednesday – July 25: 15×3’/1′

Time for a little intensity.  So, my favorite L3 workout in the world.  I set an arbitrary pace target of 1:55, and that turned out to be conservative.

Thursday, July 26 – Travel Day

Up at 5am to head to the airport.  I was taking a really quick trip to the San Diego.  Basically get there in time for a set of meetings and then catch the red eye home at 8:30 in the evening.  No time for training.

Friday, July 27 – Rest Day

I got home from the airport at 7am.  I went to bed and slept until 10:30.  Then straight into a quick set of meetings and then my wife and I took off to go to the cape for the weekend.  Her job was to collect our sons plus one significant other.  Mine was to do the shopping:  food, booze, and delicious seafood.  I got to the house around 6:30 and made dinner, seafood pasta and a big salad.  I enjoyed a couple of beers instead of training on a full stomach.  I’m thinking it was a good decision, but I still feel a bit guilty for not rowing.

 

 

 

Side Video

These are video snippets from a session done on July 11, 2018.

Things I know

  • I’m overweight
  • My aerobic fitness isn’t as good as I want it to be.
  • I still break my knees too early

The first 5 videos are of drills that I did:

Delayed Feather:

King of the Mountain:

Half Slide:

Open Hands on Recovery

Pause at Body over

 

Then a couple of steady state rowing

3 minutes of r20

A quick rate ladder from r18 to r24

 

Gentle comments welcome!

Catching up

It’s been a while, so my memory is a bit hazy.

July 5:  36km Bike Ride

I don’t recollect why I decided to ride my bike instead of rowing.  I think I was a bit worn out from my long row on the day before.  I wanted to scout out a different route for when my daughter visited.

Screen Shot 2018-07-22 at 7.35.07 PM

Screen Shot 2018-07-22 at 7.36.55 PMScreen Shot 2018-07-22 at 7.37.11 PM

Screen Shot 2018-07-22 at 7.38.39 PM

July 6 AM:  Another lovely walk

Screen Shot 2018-07-22 at 7.41.37 PM.png

July 6 PM: 3 x 20′ with bumps

I guess the weather must not have been too good, so I did an erg session.

          Workout Summary - media/20180706-2035240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15255|66:00.0|02:09.8|169.3|20.9|144.8|169.0|11.1
W-|14380|60:00.0|02:05.2|180.5|20.6|145.6|169.0|11.8
R-|00884|06:00.0|03:24.0|057.3|23.9|135.9|169.0|07.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01212|05:00.0|02:03.8|181.8|19.7|119.0|131.0|12.3
01|00190|00:40.0|01:45.4|290.4|29.3|137.6|144.0|09.7
02|02252|09:20.0|02:04.3|182.7|19.9|143.4|151.0|12.1
03|00195|00:40.0|01:42.6|319.0|31.6|148.2|154.0|09.3
04|01041|04:20.0|02:04.9|181.0|19.6|151.5|160.0|12.2
05|01182|05:00.0|02:06.9|170.7|19.0|135.8|145.0|12.4
06|00192|00:40.0|01:44.1|305.5|30.4|148.8|155.0|09.5
07|02164|09:20.0|02:09.4|162.6|19.6|147.8|159.0|11.8
08|00189|00:40.0|01:46.0|288.3|30.3|148.4|151.0|09.3
09|01019|04:20.0|02:07.6|171.0|20.4|152.4|157.0|11.5
10|01168|05:00.0|02:08.4|166.5|19.2|141.1|150.0|12.2
11|00190|00:40.0|01:45.5|290.3|29.8|152.3|158.0|09.5
12|02168|09:20.0|02:09.1|163.7|20.1|153.1|162.0|11.5
13|00199|00:40.0|01:40.4|334.9|33.8|158.5|164.0|08.8
14|01020|04:20.0|02:07.4|170.6|20.8|161.5|169.0|11.3

July 7 AM: 3km walk at low tide

Screen Shot 2018-07-22 at 7.53.42 PM.png

July 7 PM: Bouncy row up to Wellfleet

Screen Shot 2018-07-22 at 7.55.21 PM

Something went a bit squirrely with the data, so no cool charts, but it was about 75 minutes of tough rowing in choppy conditions.  I kept the HR below 150.

July 8: Failed 10K push

We headed home on Saturday night and on Sunday, I did a quick row on  the dreaded dynamic.  My go to for this situation  in the 10K push.

It went terribly.  I started slow, but it did no good.  I flamed out at 2:00 pace.

          Workout Summary - media/20180708-2330230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|40:57.0|02:02.9|189.8|23.6|160.4|182.0|10.4
W-|10000|40:58.0|02:02.9|189.8|23.6|160.4|182.0|10.4
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|01000|04:06.9|02:03.5|183.1|20.1|126.7|142.0|12.1
01|01000|04:07.0|02:03.5|185.8|21.2|148.1|152.0|11.4
02|01000|04:05.7|02:02.8|188.7|21.7|155.4|158.0|11.2
03|01000|04:02.7|02:01.3|195.7|23.2|161.2|165.0|10.6
04|01000|04:01.2|02:00.6|199.5|23.6|167.7|171.0|10.5
05|01000|04:13.8|02:06.9|177.3|24.0|163.9|171.0|09.8
06|01000|04:04.6|02:02.3|191.3|23.8|168.2|170.0|10.3
07|01000|04:11.3|02:05.6|180.4|24.7|170.7|173.0|09.7
08|01000|04:13.9|02:07.0|172.7|23.7|166.1|171.0|10.0
09|01000|03:50.9|01:55.5|227.4|29.9|177.0|182.0|08.7

July 9: Drills on the 5s

Back to normal, at least for a few days.  I was back on the river in my fluid.  I wanted to get comfortable in the boat again, so I went to my new favorite workout.  Drills on the 5s.

A minute of drills and 4 minutes of steady state.  The drills were delayed feather, half slide, pause at body over and open hands on recovery.  The greatest thing about this workout is that I feel like I row so much better at the end than I do at the beginning.

July 10:  4 x 1k

I’m not sure why I did this workout.  After my vacation and all the walking and endurance session, I think I wanted to get a bit of intensity into my training.

That being said.  Despite the splits being no where near where I wanted them to be, I was happy to push a bit harder than normal and I enjoyed session a lot.

I did this as a rate ladder.  r20, r22, r24, r26.  There was a head wind for the 2nd and fourth interval.

          Workout Summary - media/20180710-1931010o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07251|44:02.0|03:02.2|103.6|21.0|142.2|183.0|07.9
W-|03588|15:59.0|02:13.7|165.7|23.0|163.1|182.0|09.8
R-|03668|28:03.0|03:49.4|068.3|19.8|130.3|182.0|06.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00862|03:54.1|02:15.7|143.9|19.5|150.0|161.0|11.4
02|00912|04:08.6|02:16.3|167.9|22.2|162.8|175.0|09.9
03|00947|04:03.6|02:08.7|170.1|24.1|167.7|179.0|09.7
04|00867|03:53.4|02:14.6|180.6|26.4|171.6|182.0|08.4

July 11: Drills on the 5s 

An easier session after the 4x1k of the day before.  I pushed the steady state a bit harder because I was doing some side video (i’ll post that next).  The batteries in the oarlock died in the last chunk of the row.  No great loss.

That evening, I headed down to the cape.  My daughter was coming into town for vacation.

July 12:  35km bike ride

Screen Shot 2018-07-22 at 8.22.23 PM

Nice and easy with my daughter.  I pushed the pace a little at the end because I had a work call that I needed to get back for.

July 13: Rest Day

We were stymied by the tide, so we ended up going kayaking around the island.

July 14: 40km bike ride

We drove up to Truro and then biked up and around the provincelands at the tip of cape cod.  It’s beautiful scenery, but the ride through north Truro is a bit of a slog.  It’s flat but it feels like the wind is in your face no matter what direction it is coming from.

Screen Shot 2018-07-22 at 8.53.55 PM

July 15-July 19:  No Training at all

On Sunday, we got everyone back on the ferry and then we had the house to ourselves again.  We just hung out and relaxed for the rest of the day.  We decided to sleep over on Sunday night.

On Monday morning, I had the long drive from the house on the cape to work.  I set out at about 5:15 and I didn’t get to work until about 8:15.  I was all stressed out because this week is our quarterly business reviews.  The business is going well, but there are a lot of specific things that could certainly be going better, and I had a lot of high tension meetings throughout the week that I needed to handle well.  I had no time to train on Monday.  I got home quite late, and didn’t get to sleep until after midnight.

I had meetings starting at 8am on Tuesday, which were scheduled to go straight through until 8pm that night.  Again, no time for training.

Same thing on Wednesday.  Meetings started at 8am and finished at 7pm.

Thursday was basically another intense day of meetings. Still no time to train.

July 20:  Slow 10K

On Friday, I headed into work early so I could do some final prep for meetings with my boss at 9 and 10.  The 10 O’Clock meeting went until 1pm.  After that, I had a couple more meetings, which finally wrapped up around 4:00.  I had a bit of email  to finish up and then I headed down to the gym to finally do a bit of exercise after a 5 day layoff.  I’ve taken less time for injuries and illness than this!

I just dialed up a 10K on a static erg and did a slow and easy row.

Even though it was slow (2:06.6, 172W avg), it was still too intense.  I decided that I need to back of the intensity and rebuild some endurance, so that what I’ll be doing for a little while.

It was good to be back rowing again though.

July 21: 3 x 20’/2′ on the dynamic

After my tough week, I wanted to sleep in.  Late in the afternoon, I jumped on the dreaded dynamic to do a 3×20′ session.  The only guideline was HR limit of 155.

          Workout Summary - media/20180721-2045250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15032|66:01.0|02:11.8|158.6|20.8|143.7|166.0|11.0
W-|15034|66:01.0|02:11.7|158.6|20.8|143.7|166.0|11.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|166.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04684|20:00.0|02:08.1|166.1|19.9|133.3|147.0|11.8
01|00255|02:00.0|03:55.0|052.5|21.8|125.2|148.0|05.8
02|04665|20:00.0|02:08.6|164.7|20.2|147.3|154.0|11.5
03|00291|02:00.0|03:25.8|051.9|26.6|134.7|152.0|05.5
04|04642|20:00.0|02:09.2|162.4|20.8|151.4|157.0|11.2
05|00495|02:01.5|02:02.7|195.4|27.9|163.1|166.0|08.8

I stuck to the cap, except for the last 2 minutes.  I really wanted to get the total distance over 15km, so I sped up to do that.

Looks like 165 is a much better power level for me to work right now. (sad really).

July 22: 4 x 20’/2′ on Slides

Basically more of the same.  I dropped my wife off at the airport, she’s visiting some family down in texas.  After that, I continued on to the cape so I could do a bit of cleaning, and hopefully rowing.

When I got there, rowing was definitely not an option.  The wind was blowing about 25mph from the southwest and there was intermittent rain.  Time for an erg session.

I thought I’d be able to hold the 165W from Saturday’s session, but my HR had other ideas.  To stay below the 155 cap, I had to keep slowing down throughout the whole session.

Today, by the end, I was only pulling about 155w.  Well, it is what it is.  I know the drill.  Stick with the HR limit.  Put in the minutes and the power level will slowly rise.  That’s what I need to do for the next few weeks.  Add in one or two threshold sessions per week and there you have it, a basic training plan.

 

 

Bouncy 2 hour row

Tuesday:  I went for another nice walk.  This time a bit closer to low tide.  Again, Itraced out the water’s edge.

 

Here is Monday and Tuesday’s walk superimposed.

Screen Shot 2018-07-04 at 12.57.42 PM

It was about a 5km walk.  My wife and I went into Wellfleet for lunch and some exploring, so no row in the afternoon onTuesday.

Wednesday, July 4:  2 hour row

On the right morning, I would really like to row down to Rock Creek Harbor.  Today was not the day.  I would need nice flat conditions, no wind, or a light breeze from the east, and close to high tide.  Today there was a wind from the northwest and nearly low tide.  The coast off of Eastham is really a huge sand flat goes out a mile or more from shore.  That means that when there is an onshore breeze, the chop really piles up, and I was essentially trying to row across it.  It was slow, tough going.

But I get ahead of myself.  I knew that today would be a reasonably busy day, and I wanted to do a long row.  I knew that I would be rowing around low tide, but I figured it would work out OK.

I launched from  the north beach on Loagy Bay and headed out following the deep water as near as I could tell.  I rowed west until the big rock was on my beam, and then I turned south.  These first two parts were great fun.  Light wind, flat water.  But as soon as I hit the shoals off of Eastham (at 28 mimutes in the time plot), things got a lot more difficult.  The chop became much steeper and more irregular, the water was less than 2 feet deep.  I don’t know if it was my imagination, but rowing in the shallow water made the boat feel heavier.  It was certainly slower.  On the plus side, every now and then I could see lobsters crawling along the sand.  Some of them were big!

The goal for today was a 2 hour row, so I slogged along until I reached the 1 hour mark.  When I turned around, I was hoping that the wind would be a bit behind me, but it seemed like it was still right on my beam, and I was still rowing beam on to the waves.  I experimented with rating up and that seemed a bit more effective in these cross seas.  I steered a bit farther off shore on the way north, at least at first.  Ultimately I turned back  to the northeast and this was a bit easier going with the waves on my stern quarter.

I kept going this way until I spotted the big rock.  I had come a fair bit too far onshore, and I needed swing around and row out to the rock.  I could see my oar blades stirring up the sand on the bottom.  I swung around the rock and headed in to channel on the north side of the island.  I managed to lose the channel and had to get out and walk to find the way to go to get back to the beach.

Screen Shot 2018-07-04 at 7.48.30 PM.png

          Workout Summary - media/20180704-1555230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20744|131:21.0|03:10.0|000.0|21.9|142.5|158.0|07.2
W-|19870|120:08.0|03:01.4|000.0|21.7|143.5|158.0|07.7
R-|00881|11:13.0|06:22.1|000.0|24.1|132.3|158.0|02.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|05138|27:15.0|02:39.1|000.0|20.3|137.4|151.0|09.3 nice water
02|05007|32:13.0|03:13.0|000.0|21.4|141.5|149.0|07.3 shallow choppy
03|05246|33:57.0|03:14.1|000.0|22.4|145.7|154.0|06.9 choppy way home
04|01958|11:56.0|03:02.8|000.0|23.1|148.2|154.0|07.1 after water break
05|00401|02:36.0|03:14.4|000.0|21.9|151.5|155.0|07.1 
06|01661|09:36.0|02:53.4|000.0|22.1|151.8|158.0|07.8
07|00458|02:35.0|02:49.2|000.0|20.5|141.3|149.0|08.6

Very tired after this.

Here are the last 4 rows that I have done to the south.

  • Blue:  90 minutes, hot, flat water (launched from stairs)
  • Green:  70′ row, launched from stairs.
  • Yellow: 80′ row, tough northerly wind
  • Red:  Today, 120′ row, launched from beach, low tide, choppy

Screen Shot 2018-07-04 at 7.40.14 PM.png

Today’s row was about 20.5km, and 120 minutes.  Rock Harbor is about 12km from the bottom of the stairs, so I think on the right day, I could totally make the run.

Great day! – Walking and rowing

After I got up this morning and had breakfast, I decided to go for a walk.  It was low tide, which is a blast because the sand flats are exposed and you can see all kinds of marine life.

I headed down the stairs from our deck and headed straight out to the water’s edge.  Then turned south.  My first goal was to walk to the rock that I nearly hit going down to Eastham.

Here it is about an hour after low tide.  It’s hard to get a sense of scale, but the rock is about 8 feet tall and 16 feet long.  It’s a big rock.

2018-07-02 10.37.52

I then continued to walk along the edge of the water.  The tide was coming in, so the shore was receding visibly as I walked.  But I had never really walked all along the south edge of the sand flats before and I was eager to explore.  I ultimately decided to try to find my way to the tidal creek that runs under the little bridge to our island.

Along the way I saw some really nice shore birds.  I think the white one was an Egret and the pair was, I think, Willets.

I had a couple of false starts as I went into streams that turned into dead ends in the marsh.  As I got further along, the sand turned to mud and at times I was buried to the middle of my calves, making slow progress.  Ultimately I found the creek and it was about 6 inches deep with a nice sandy bottom.  I was able to rise off all the muck.

As I got close to the bridge, I found a little tidal pool off to the side of the stream and there were 3 horseshoe crabs in it swimming around.

I made it to the bridge and walked back across the causeway, and then out to the Loagy Bay Beach.  I then followed the north shore of the island back around to the house.

Here’s the whole path.  It was just over 6km.

Screen Shot 2018-07-02 at 10.22.01 PM.png

The last bit was really sunny and the southerly breeze was entirely blocked by the island.  It was hot and the sand was soft.  I was pretty sweaty by the time I got home about an hour a twenty minutes after I started.

We chilled out at the house for most of the day, and then around high tide, I decided to go for a row.  I can launch from our stairs at high tide, so I did that and headed south.  The wind was in the process of swinging from the SSE to the SSW as I went.

I followed the shore of the island on my way south to give a wide berth to that damn rock (and also because the marsh is fun to look at).  Once I was well into the bay, I turned and followed the south shore out nd then turned to follow it.

That took about 20 minutes or so.  I decided that I would row south and turn at the 40 minute mark.  With a more direct course and a tail wind, I figured I would end up with a nice 70 minute row.

I watched my heart rate on the way south and tried to keep it around 150 or so.  When I turned, I stopped and drank half a liter of water.  Then I headed home.  The tail wind was pleasant because it lightened up the load.  But I missed the cooling breeze.  The chop was pretty big, maybe 12″ and the boat wakes would interact with it in unpredictable ways.  I experimented with different stroke rates and focused on clean finishes and keeping my blades clear of the wave tops.  It’s a lot more press down than I am used to in my Fluid.  The waves were pushing me around a bit and I had to do a lot of steering to stay on track.  Now the goal was to head directly back to my launch point and not run into the rock.

Mission accomplished.  I spotted the rock off on my starboard bow, about 100m away.  I turned toward the island and back to the stairs.  I stopped a bit offshore, got my feet out of the straps, and undid the nuts on the oarlocks.  It can be a bit hectic with the waves bouncing the boat around at the bottom of the stairs.  I paddled in like that and made a clean landing.  I was just in time.  The rocks around the base of the stairs were almost exposed and would have made landing a lot harder if I had pushed the time much further.

Screen Shot 2018-07-02 at 10.51.43 PM.png

          Workout Summary - media/20180702-2150230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12609|78:13.0|03:06.1|000.0|22.1|147.9|162.0|07.3
W-|12169|69:46.0|02:52.0|000.0|21.0|149.9|162.0|08.3
R-|00442|08:28.0|09:34.7|000.0|31.6|131.8|162.0|00.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02113|12:32.1|02:57.9|000.0|20.2|142.9|153.0|08.3 - into current
02|04542|26:16.9|02:53.6|000.0|20.6|149.4|154.0|08.4 - with current at first
03|05513|30:57.0|02:48.4|000.0|21.6|153.2|162.0|08.3 - tail wind

As usual, the hardest work of the outing was carrying the boat back up the stairs.

A great day!

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.

6/17 to 6/30 – Work wins

I had been planning to race on July 8th at the Cromwell Cup.  I’ve decided to scratch.  My training has been too spotty, I’ve not done nearly enough race prep work, and I missed most of last week because of a work commitments and a quick business trip to Europe.

How do I feel about this?  Lousy.  What do I do now?  I’m not sure.

But, I like rowing, and I like working on getting better at it.  I sure like Head Races more than Sprint Races, but I’ve been unsuccessful executing training plans toward any objectives for the past two years.  I’m on vacation now for the next.  I’ll have some time for some nice coastal rowing and plenty of time to figure out what to do.

For now, here’s a recap of the past couple of months.

Sunday – 6/17:

We had not planned to go to the cape, but I remembered a couple of things I needed to do down at the house, so I drove there in the early afternoon.  One the things I wanted to do was go for a row.  It was a lovely day.  Sunny, with light breezes (at least at first), and nice and warm.

I launched straight from my stairs, since I wanted to go south and it was nearly high tide.  I was bummed that I forgot my heart rate monitor back in Hopkinton, so no HR data for the row.  I was planning a 90′ row, so I wanted to keep my HR at a reasonable level throughout.

Here’s the chart of the whole row.  I headed southeast until I got to the eastham shore.  There was one interesting bit, which I will describe below.  Then I turned and hugged the beach going south, and turned at the 45 minute mark.  I stayed close on shore for the row north as well, and continued right across to the salt marshes on the southern coast of the island, then turned and followed the edge of the marsh back around to the steps.

I was very tired by the end and carrying the boat up the stairs was pretty daunting.

Screen Shot 2018-06-30 at 9.21.17 PM

I had a bit of close call on the first leg down to the Eastham shore.  You might notice that there is a asterisk on the chart, right on my course.  That’s a rock.  At low tide it sits on the sand flats.  At high tide, it’s underwater.  When I was rowing, it was just below water level.  I knew it was out there, but couldn’t see it.  I ended up hitting the top of the rock with my oar.  The is no way I could have navigated well enough to get that close if I tried to.  Here’s my course magnified on the satellite image.  You can see the rock in the image.

Screen Shot 2018-06-30 at 9.25.14 PM.png

Monday – June 18: Rest Day

Tuesday – June 19: Starts Practice.

Plan:

  • 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.

Back on the Charles in my Fluid.  A lovely morning.  I did my favorite warmup.  It takes the whole way down river and showed me that I am in pretty lousy shape right now.  But I was certainly warmed up by the time I finished it.

I turned around and started doing my starts.  I felt pretty good.  I decided to practice my shift down to “reasonable” stroke rates, so after 5 strokes, I was trying to get down to a nice r32 for the rest of the 20 stroke burst.

After I did 4 starts, I decided to do 40 strokes for the last one.  The plot shows a hiccup in the middle but I don’t remember what happened.

Then I did the 2 x 9′ pieces.  Hard, but uneventful.

          Workout Summary - media/20180620-1800250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10740|58:42.0|02:44.0|113.3|22.9|150.5|176.0|08.0
W-|01175|04:31.0|01:55.5|254.0|33.2|151.5|171.0|07.9
R-|09572|54:11.0|02:49.8|101.6|22.0|150.4|171.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00136|00:34.2|02:05.9|210.2|28.0|164.2|170.0|08.5
02|00123|00:29.8|02:01.1|220.8|30.3|157.0|164.0|08.2
03|00144|00:33.6|01:56.7|251.7|32.1|163.1|171.0|08.0
04|00112|00:25.6|01:53.9|279.1|35.2|134.2|155.0|07.5
05|00117|00:25.8|01:50.1|266.3|35.0|143.0|155.0|07.8
06|00120|00:26.0|01:48.5|263.8|34.4|138.7|146.0|08.0
07|00154|00:34.0|01:50.5|261.7|33.5|152.8|168.0|08.1
08|00269|01:02.4|01:55.9|271.2|35.7|150.8|165.0|07.2

Here’s the two 9′ pieces

6-18a.png

3.4 m/s is a 2:27 pace.  Ughh.

Wednesday – June 20: 4 x (2′ race pace / 1′ paddle / 2′ race pace) / 4′ rest

This is a tough workout, and I had failed miserably last time I attempted it.  Today, I was determined to make it through, so I decided to start conservatively.

I started with a race warmup.  I enjoyed it as much as I did on Tuesday.  It was another perfect morning.

I turned around, had a drink, did a KOM drill, and practiced my first stroke of the start a couple of times.

Then I did my first piece, the start was good, and I shifted my rate down to a 26 immediately for the rest of the first 2′ chunk.  That was hard enough.  After the fleetingly short minute of paddling, I spooled it back up to 28 and counted out the strokes to 56.  Well, that wasn’t so bad?  Actually it was.  Slow and painful.

I paddled around the s-turn and got into position to start my next interval.  Again I had a drink of water, but instead of doing a couple of practice first strokes, I decided to just setup and go.  I got into my start position, said “ready” to myself and squared  the blades and buried them, then as the speedcoach hit an even minute, I started.  Somehow, my starboard blade was funny, and as soon as I started the stroke, I realized I was in trouble.  I tried to abort, but my blade had submarined and I flipped right over on top of it.  It happened in the blink of an eye.

My feet came out fine and I popped up next to the boat.  I got the boat back upright and made sure I had all my stuff.  Then I executed a perfectly ugly re-entry.  I flopped across the seat deck, swung my legs around, got back on the seat and took stock of my situation.

The boat was full of water, I was wet (but not that much wetter than I was before I took the dive), and I was pissed at myself.  What the hell happened?  What the hell should I do now.  Part of me just quit.  Quit the workout.  Quit racing.  Quit rowing altogether.  That seemed a bit dramatic, so I decided that I should finish out the workout.

I splashed as much water out of the boat as I could and got myself psyched up to do another interval.  This start was fine, but I pulled the plug almost immediately.  I’m not sure why.  I set up again and started again and held my rate to 26/27.  I let the rate climb in the second minute.  It was tough work.

I pulled the plug at the start of the third one, and restarted it again.  This one was pretty good.  I did the first half at 28 rising to 30 and the second half between 30 and 32.  That’s a bit closer to what I want to be doing.

The last one, honestly, I was getting tired.  I did a great start and the first 2 minutes were fine.  The minute of paddling was very welcome.  Then I went into the last 2 minutes.  I made a minute, and then I got hit by a gust of headwind and that was it for me.  I decided I was done.

I got my feet out of the shoes and rowed with feet out back to the dock.

          Workout Summary - media/20180620-1801080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10513|57:34.0|02:44.3|116.6|22.9|151.7|179.0|08.0
W-|04047|17:03.0|02:06.5|195.2|28.0|162.5|178.0|08.5
R-|06480|40:31.0|03:07.6|083.5|20.7|147.2|178.0|08.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00108|00:28.0|02:10.2|181.5|23.5|162.3|165.0|09.8 - wu
02|00144|00:36.8|02:07.8|168.2|26.0|157.7|163.0|09.0 - wu
03|00159|00:38.5|02:01.3|210.9|27.8|155.6|162.0|08.9 - wu
04|00174|00:41.0|01:58.2|204.0|29.3|158.7|166.0|08.7 - wu
05|00143|00:31.5|01:49.8|270.9|34.1|160.8|169.0|08.0 - wu
06|00441|01:53.2|02:08.5|190.2|26.4|159.8|172.0|08.8 - 1
07|00432|01:49.2|02:06.2|184.6|27.4|169.3|176.0|08.7 - 1
08|00424|01:47.6|02:06.9|192.9|26.7|164.6|176.0|08.9 - 2 (after the flip)
09|00548|02:24.4|02:11.8|192.8|27.1|159.7|178.0|08.4 - 2
10|00437|01:49.5|02:05.3|195.5|29.5|160.7|174.0|08.1 - 3
11|00428|01:46.7|02:04.5|205.9|31.0|171.5|178.0|07.8 - 3
12|00415|01:47.5|02:09.4|188.3|27.9|157.7|171.0|08.3 - 4
13|00195|00:49.8|02:07.8|193.4|28.9|165.9|169.0|08.1 - 4 (abort)

So, points for persistence.  But I have to say, it was a pretty discouraging workout.

Thursday – June 21: Drills on the fives.
Plan:
  • Session: 3 x 25′
    • Rest between: 3’
    • Rating/Pace:  Alternate 4’ @ Cat VI pace; target SR 18-20/ 1’ of drills.
      • Half-slide and Quarter-slide rowing to work on drive suspension.
      • Delayed feather rowing to work on clean release then feather away.
      • Open fingers on the recovery to set posture, weight over the handles.
      • Pause arms/body away for rhythm out of bow and setting full angle.
This was going to be something new for me.  I haven’t done some of these drills in a single before.  After the hard session the day before, I was looking forward to something tame.  Because my river is not 25 minutes long, I just rowed and did the drills every five minutes.
I had a blast!  The drills were a mental and technical challenge.  The half and quarter slide drill was very familiar and easy.  Delayed feather was really good to work on release and balance.  Open hands on recovery was frighteningly hard!  When it worked it was great, but the moment on recovery when you regrip the oars is a moment of great uncertainty.  Sometimes, I would smoothly regrip, square, and catch.  Other times, I would not get a clean regrip and it had a very high pucker factor.  It got easier as I went along.  Finally, pause at body over is exactly the drill I need to do all the time to continually work on getting my posture right on recovery.
Friday – June 22:  More Drills on the 5s
I had such fun with it on Thursday, that I did it again!  I had less time because I had a customer visiting us first thing in the morning.  I couldn’t risk being late for that.
It was just as much fun on the second day.  This workout needs to be part of my weekly rotation all season long.
Saturday – June 23:  2 x 25′ / 5′ On Slides
Down on the cape.  The weather was terrible.  I ended up erging in the basement.
The plan:
  • 2 x 25’
    • Rest: 5’
    • Rating/Pace: Cat VI; target SR 18-20.
    • At every 5-minute mark include an Acceleration 15 raising the stroke rate 2 spm every 5 strokes.
    • For example: 26-28-30, 28-30-32.

          Workout Summary - media/20180623-2140240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13097|55:59.0|02:08.2|176.3|21.2|151.1|168.0|11.0
W-|01781|06:45.0|01:53.9|258.2|26.4|151.5|164.0|09.9
R-|11325|49:14.0|02:10.4|165.0|20.5|151.0|164.0|10.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00004|00:03.1|06:48.1|140.6|00.0|079.0|79.0|00.0
05|00012|00:03.0|02:03.0|170.1|20.0|088.0|88.0|12.2
06|00271|01:00.3|01:51.2|258.2|24.8|144.7|153.0|10.9
07|00278|01:01.9|01:51.2|260.7|25.9|152.0|159.0|10.4
08|00253|00:55.7|01:50.1|266.9|25.9|156.0|162.0|10.5
09|00196|00:42.8|01:49.0|274.1|28.0|156.1|162.0|09.8
10|00197|00:44.4|01:52.3|247.6|26.6|154.4|157.0|10.0
11|00194|00:43.3|01:51.3|255.5|27.6|156.2|160.0|09.8
12|00189|00:41.7|01:50.6|261.5|27.4|159.1|163.0|09.9
13|00186|00:40.7|01:49.5|271.0|29.7|159.4|164.0|09.2
Sunday – June 24:  80′ Coastal Row
The weather was still a bit iffy, but I really wanted to row.  I launched from the north beach and headed up toward wellfleet.  There was a bit of wind (mainly from the West) and I headed a bit toward Great Island to get a bit more shelter and flatter water.
I ended up rowing around Chequesset Pond, which was lovely.  Flat water, nice scenery.  Then I headed over toward the inner harbor.  The chop got worse as I got further away from the shelter of Great Island.
The row from the breakwater back to my launch point was difficult.  The waves were basically on my beam and very irregular.  I had trouble finding a good rhythym and keeping it.  But as I entered the lee of the island, the water smoothed out and I felt reenergized.  I raised the rate to 24 and punched out the last 3 minutes.
Screen Shot 2018-06-30 at 10.40.56 PM.png
Monday – June 25: Rest Day
We left the cape really late and didn’t get home until about 10.  I tried to get up, but felt very tired and went back to bed.
Tuesday – June 26: Rest Day
I was leaving for the Netherlands in the evening, but I hoped to row in the morning.  But I had another late night with work calls, and I ended up sleeping in again.  I brought my workout stuff to work with me, hoping to sneak down to gym for a quick workout before I left, but I had a lot of loose ends to tie up before I left.
Wednesday – June 27: 10K push.
I left Boston at around 8pm.  Arrived in Heathrow around 7am, and Amsterdam around 11:30.  Then we caught the train to Nijmegan, arriving around 1:30.  A quick shower, and then into a prep meeting with my colleagues.  This wrapped up around 5:00 and we decided to meet at 6:30 for dinner in the hotel.
With 90 minutes to burn and feeling pretty tired, I didn’t want to risk falling asleep, so I headed to the hotel gym. Which, as it turned out, was huge, and beautiful, and had 2 Conceot2 Model E rowing machines!
I grabbed a machine and decided to do a 10K push.  I’d start slow and hopefully shave a second per 1000 meters off the pace.
The machines had PM4s, and I didn’t have my cable, so I did these old style.  I used my HR monitor with the wahoo app on my phone and just saved HR.
Screen Shot 2018-07-01 at 10.36.57 AM
Sadly, it ended up being just right.  I finished with my HR very close to my HRMax and the highest HR I’ve seen all season.  There’s no way to avoid the truth.  I’m about 5 seconds off the paces that I could do when I was at my fittest.
Thursday – June 28:  Aborted session
I had a meeting at 10AM, so I slept until around 7:30 and went back to the gym.  The place was an oven.  Those big windows that you see in the picture must be facing east because the ergs we in direct sunlight.  It was right in my eyes.  And it was hot as hell.
I was going to do a 3 x 15′ easy session, but I gave up after 15 minutes.  My heart was just not in it.  I think I dug a bit too deep the day before and it was a short turn around time, only about 13 hours between sessions.
Screen Shot 2018-07-01 at 10.42.04 AM.png
The meeting went well, and then we rushed to catch the train, and rushed to catch the flight to London.  I did a work call from Heathrow, and then hopped on the flight back to Boston, arriving at 9pm.  I was home by about 10:30.
Friday – June 29: 3 x 15′ /2′
I worked from home on Friday.  My wife and I were heading into Cambridge to have dinner with our boys, and then continuing on to the Cape after that.  I had calls scheduled from 10am to 5pm.
I got up with enough time for a quick erg session on the dreaded dynamic.  The objective was to just clear the cobwebs from all the travel.  So, I tried to keep the HR below 150.
Intervals sliced at a 2:15 pace.
          Workout Summary - media/20180629-1335230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11116|49:33.0|02:13.7|154.8|19.8|139.2|154.0|11.3
W-|10480|44:36.0|02:07.7|167.8|20.0|140.6|154.0|11.8
R-|00638|04:56.0|03:52.6|037.8|18.3|126.3|154.0|10.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03522|14:59.5|02:07.7|167.5|19.7|132.1|144.0|11.9
01|03479|14:49.0|02:07.8|167.7|19.9|142.2|149.0|11.8
02|03479|14:48.0|02:07.6|168.3|20.3|147.7|154.0|11.6
Saturday – Jun 30: 80′ Coastal Row
We got down to the Cape around 11pm.  I did some errands in the morning and man it was HOT.  Skies were blue and there wasn’t much breeze.  I hung out around the house and relaxed most of the day.
Around 4pm, I decided to go for a row.  The high tide was at 2pm, so I still had a couple of hours before beach access becomes more of a challenge.  I decided to do another row down to Eastham along the shore.
The wind was still light, and what there was of it was coming from the WSW.  The tide was ebbing, so the current was mainly behind me on the way out and I was going into it on the way home.
The chop was nasty at times.  It was a combination of lots of power boat wakes across long distances and a little bit of wind.  It made for very confused waves and challenging technical rowing.
I wanted a good UT1 workout, so I was aiming at HRs in the mid 150s.
Screen Shot 2018-07-01 at 11.16.24 AM.png
          Workout Summary - media/20180701-0110230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14372|85:39.0|02:58.8|000.0|22.7|153.0|164.0|07.4
W-|13904|79:55.0|02:52.4|000.0|21.6|153.4|163.0|08.1
R-|00471|05:44.0|06:06.2|000.0|38.4|147.0|163.0|01.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07260|39:55.0|02:44.9|000.0|20.8|151.1|157.0|08.8
01|06644|40:00.0|03:00.6|000.0|22.3|155.7|163.0|07.4
I was reasonably tired after that!

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!

 

 

6/7 – San Diego Rowing Club

I flew out to San Diego on Wednesday.  I had a business dinner that evening.  Through facebook, I had made contact with the Dan O’Neill of the San Diego Rowing Club, and he graciously offered to row a double with me on Thursday morning.

I showed up a bit before 6am, and met Dan, along with a whole slew of other master rowers.  The SDRC is a remarkable club.  They have hundreds of members, an active and successful juniors program, a fleet of shiny well maintained boats, almost all of which are bright red, and a beautiful location, right on Mission Bay.

We launched from the beach.  I was embarrassed that I didn’t know how to do a stylish beach launch.  It’s sort of like the european dock launch where you push off with one foot on the seat deck and then sit down smoothly as your boat glides sideways to deeper water.  Instead, we paddled a bit from the beach and put on our socks, got our feet in the shoes and began our row.

Dan is a great rower.  He has been rowing for decades, and knows every nook and cranny of Mission Bay.  We worked our way through a pick drill and he tried to get used to my stroke style.  We rowed our warmup out to the spot where the club tends to gather to start their workouts.  We were supposed to meet a men’s quad, but we didn’t see them around, so we started on our own.

The planned workout was

  • 2 x 19′ rate ladders with a few minutes rest between.
    • 4′ at 20
    • 3 at 22
    • 2′ at 24
    • 1′ at 26
    • 2′ at 24
    • 3′ at 22
    • 4′ at 20

I think I was a bit too self conscious and insecure in the first pyramid.  I rowed at much higher pressure for the rates than I normally do and I think my form suffered for it.  I also suffered in general, since my HR shot up quickly and stayed there.  After the minute at 26, I managed to relax a little bit.  Or maybe I was just to winded to care too much, and my rowing seemed to improve.  My finishes got a bit better and I felt like I was doing a better job in general.

After the first piece we hung out for a while just chatting.  Dan is a really interesting guy.  He has been a principal in a number of software startups and is active in some really interesting STEM education stuff like first robotics.  We ended up resting a bit longer than we should have, but eventually got going again.  The second ladder was much smoother then the first and I didn’t push quite as hard.  After that one, we did a couple of starts, which were pretty shaggy, but fun nonetheless.  Then it was time to get back to the boathouse.

 

Screen Shot 2018-06-16 at 7.54.00 PM.png

Workout Summary - media/20180607-1521040o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13796|77:29.0|02:48.5|000.0|23.4|150.5|176.0|07.6
W-|09237|42:19.0|02:17.4|000.0|22.1|165.6|176.0|09.9
R-|04570|35:10.0|03:50.9|000.0|24.9|132.3|176.0|05.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00924|04:00.0|02:09.9|000.0|20.3|148.0|157.0|11.4 - 4
02|00837|03:44.0|02:13.9|000.0|22.0|162.1|166.0|10.2 - 3
03|00454|02:00.0|02:12.2|000.0|24.0|167.9|172.0|09.5 - 2
04|00229|01:00.0|02:11.2|000.0|25.8|169.9|172.0|08.9 - 1
05|00471|02:12.0|02:20.3|000.0|23.6|172.4|173.0|09.1 - 2
06|00757|03:38.0|02:23.9|000.0|22.2|170.3|173.0|09.4 - 3
07|01055|04:56.0|02:20.3|000.0|21.0|170.1|173.0|10.2 - 4
08|00914|04:07.0|02:15.1|000.0|20.6|147.8|159.0|10.8 - 4
09|00619|02:46.0|02:14.1|000.0|22.0|164.2|168.0|10.2 - 3
10|00447|02:00.0|02:14.4|000.0|24.0|167.4|170.0|09.3 - 2
11|00233|01:00.0|02:08.7|000.0|26.2|172.0|173.0|08.9 - 1
12|00434|02:00.0|02:18.4|000.0|24.1|174.1|176.0|09.0 - 2
13|00630|03:00.0|02:22.9|000.0|22.5|173.4|176.0|09.3 - 3
14|01234|05:56.0|02:24.2|000.0|21.4|173.3|176.0|09.7 - 4

I enjoyed this so much.  I am very grateful to Dan and all the friendly folks at SDRC.  I can’t wait to get back to San Diego and row again!