Wow. I haven’t posted since last Monday. It’s been a busy week.
If you recall, Monday’s workout was terrible.
Tuesday: The plan called for a massive workout…
|M2||3 x 30′ / 3′||MP, 10KP, MP||90.0%||(167)|
I was up late on Monday night and slept in instead of trying to go on the water. I thought I could do the workout on the erg later in the day when my schedule was freer. I was wrong.
It ended up that I didn’t have time to do the whole workout, so I thought I would change it to be 20′ @ MP, 30′ @ 10kp and 20′ @ MP.
I had hopes that my workout on Monday was just a fluke, so i set out with aggressive power targets. 200W for MP, and 230 for 10KP.
I didn’t last.
I did the first 20 minutes per plan, but my HR was too high and I was struggling. I backed off the 10KP to the bottom of the power range (210W), but I busted through the HR cap within about 8 minutes and was flailing around and struggling for breath. I handled down. I tried to start again, and HD’ed again. I decided to just paddle it out to 20 minutes and then pack it in for the day.
Workout Summary - media/20170620-183745-sled_2017-06-20T13-28-55ZEDT.strokes.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|09995|42:07.0|02:06.4|192.6|21.7|154.9|168.0|10.9 W-|09633|39:07.0|02:01.8|198.3|21.7|155.5|168.0|11.4 R-|00365|03:00.0|04:06.3|068.2|21.2|137.4|168.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|05008|20:00.0|01:59.8|203.0|21.4|151.5|162.0|11.7 01|01791|07:00.0|01:57.3|218.1|23.5|158.6|168.0|10.9 -HD 02|02834|12:07.4|02:08.3|179.2|21.1|160.4|166.0|11.1 - paddle it out
Wednesday: Tuesday night I was up late yet again. Again, I decided that missing sleep to row was a bad call. But on Wednesday, in an attempt to find my bliss, I left work a bit early, blew off the training plan and just went rowing. The goal to keep my HR under 150 and just enjoy being out in the sunshine.
It was glorious. It was quite windy, and there was a lot of kayaks and canoes out on the river. I haven’t had a chance to upload the speedcoach data, all I have handy is the RIM data, without HR.
It was slow, both because of the breeze, and also because of the HR cap. I am still getting used to the new oars. This was a very nice, easy way to get some strokes in.
Workout Summary - media/20170625-222721-89865o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|14324|77:10.0|02:41.6|000.0|17.5|0.0|000.0|10.6 W-|14325|77:10.0|02:41.6|000.0|17.5|000.0|000.0|10.6
Thursday: I was up until 1:30AM on Wednesday night, getting my car packed. We are getting the house down on the cape ready for visitors. I slept until 7 and rushed off to work. I was going to take Thursday as a rest day. I was due for a rest day. I worked until around 4 and then headed off to the cape. The traffic was horrifying. I didn’t get there until 7:30!
Friday: Open water rowing seems to be a probabilistic endeavor. The tides are really big right now, so I wanted to avoid low tide, which was just before am.
So, I slept in and I thought I would go in the early afternoon. That’s when the wind changed my plans.
Around noon, the wind just started building, and building. By seven pm the sustained wind speed was over 40 mph with gusts nearing 50.
Instead, I got busy with a bunch of work around the house. The most involved of these chores was repairing the bottom 8 steps of the stairs down to the beach. The bottom 3 or 4 steps are actually submerged at high tide and they take a terrific beating during the winter. On Friday, I jacked up and braced the stairs, fixed the handrails, and fixed 4 steps. The steps I’m talking about are the ones below that final platform you can see at the end of stairs in this picture.
There was a bit of aerobic benefit from going up and down the stairs about 6 times, but beyond that, there was no training on Friday.
Again, I was hoping for a late morning row. But again, the weather did not cooperate.
In the morning, when I got up, the wind was blowing and the sky was grey and angry. It got steadily worse. The weather log tells the story.
The wind howled overnight, with gusts up to 50mph. The wind stayed up above 30 mph all morning and there was intermittent rain. Right around 11:00, dark storm clouds rolled in across the water and the sky opened up. It rained hard for about an hour. During that hour I decided to erg. When I came back upstairs, the sky was clearing, the wind was dropping, and I had other stuff that needed to get done.
The session was an easy one.
3 x 20′ / 1′ rest @ 180.
This went better than the workouts earlier in the week, but was still a sweaty slog. I guess the 90% humidity took a bit of a toll. I had to back off in the last interval to keep my HR below 155.
Workout Summary - media/20170624-1825210o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|14693|63:00.0|02:08.6|176.2|20.4|147.6|156.0|11.4 W-|14420|60:00.0|02:04.8|179.7|20.4|147.6|156.0|11.8 R-|00276|03:00.0|05:26.6|052.3|21.1|144.1|156.0|07.1 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|04834|20:00.0|02:04.1|182.5|20.0|140.2|148.0|12.1 01|04813|20:00.0|02:04.7|180.1|20.4|150.1|155.0|11.8 02|04774|20:00.0|02:05.7|176.6|20.7|152.6|156.0|11.5
Sunday: This morning I was up early-ish because I wanted to get a quick session in before I headed off to the airport.
2 x 40’/1′ rest @ 180.
Workout Summary - media/20170625-1255220o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|09872|42:00.0|02:07.7|179.2|20.2|139.7|152.0|11.6 W-|09657|40:00.0|02:04.3|182.4|20.1|139.8|152.0|12.0 R-|00216|02:00.0|04:39.9|074.1|22.8|129.4|152.0|08.1 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|04835|20:00.0|02:04.1|182.7|20.0|134.3|144.0|12.1 01|04822|20:00.0|02:04.4|182.1|20.2|145.3|152.0|11.9
So now I am on a plane to Tokyo, then connecting to Korea. I’ll be there through Thursday. It’s a challenge to maintain a training plan with summer vacations and work travel. I just have to play it by ear, be flexible and try to focus on having some fun with it.