The Glamour of Business Travel

Thursday, 15 March: No training, travel to CA.

Friday, 16 March: Quickie HIIT session

35 minute treadmill in the fitness center.

6 x (30″ hard / 4’30” easy)

Screen Shot 2018-03-19 at 12.17.57 PM

Felt like crap.  The intervals really hurt.  Then I headed to the airport to fly home.  I got home around 6pm.

Saturday, 17 March: No training. Rest Day.

I went to the Boston Flower Show with my wife and had dinner in Boston.

Sunday, 18 March: 4 x 20′ / 3′ Dynamic

          Workout Summary - media/20180318-2130340o.csv
Workout Details

I felt really strong through the first two intervals, but I kind of ran out of steam in the second half of the third interval.  The last one was a bit of a struggle.

Monday, 19 March: 2 x 2k/2′ + 2 x 1k/3′ + 2 x 500/2′

I added a 2k warmup to the front end.

          Workout Summary - media/20180319-1215340o.csv
Workout Details

The PM was considerably more generous than rowsandall in terms of the paces.

Tomorrow:  I fly out to San Diego first thing in the morning.  I’m hoping that I can do a workout in the Hotel Fitness Center once I get there.  I have a business dinner that night.



Tough Session: 3 x 1500/1′ + 3 x 500/2′

Went to bed a bit late, but slept well (if only for about 5 hours).  Up at 5:15 to head to work.


  • 3 x 1500m / 1’
    • Rating: Cat IV pace; target SR 23-24 (Pace: 1:52)
  • 3 x 500m / 2’ easy
    • Rating: Cat II pace: target SR 28-30 (Pace: 1:45)
  • Notes: Stay on the target paces, no faster, no slower.

I added a 2K at Cat VI pace to warmup.

I figured I would be OK since the pace for my 20′ test was faster than what was required for the 3×1500.  But I was a bit worried about the short turnaround from the peak power session at 5pm last night to this session at 7:30am today.  I wasn’t sore this morning, but my legs felt “empty”.

The first two reps were OK, but really taxing.  I was counting strokes the whole way.  The third rep, I basically chickened out.  I think I could have made it, but I was really struggling, and I knew that I had the 3×500 yet to go.  I HD’ed briefly in  the middle and started up again at a slightly slower pace.  Stopping once really took the wind out of my sails so when it started stinging again near the end, I just paddled it out.

The 500s were far more humane, even though they were a lot faster.  I was having trouble holding the stroke rate above 28 because I was really focusing on trying to sequence the recovery correctly.  The last of the 500s was pretty brutal, but I was not in the mood to bail on any more intervals.

          Workout Summary - media/20180314-1230360o.csv
Workout Details
00|02000|08:19.0|02:04.7|179.3|18.2|133.5|146.0|13.2 - wu
03|01500|05:55.4|01:58.5|216.2|24.0|169.0|177.0|10.5 - HD!

Next time, I think I can get this one on target.

Tomorrow:  I am flying off to San Francisco first thing in the morning.  I have meetings in  the afternoon and a dinner.  Then I head home Friday morning.  I will take a rest day tomorrow and try to a quick session in the hotel fitness center before I fly home.


Snow Day: Peak Power

I was working from home yesterday.  We had a massive snow storm.  About 17″ in Hopkinton.

Here’s the snow totals for the area.

Screen Shot 2018-03-14 at 6.36.34 AM

Despite the snow, I had a full schedule.  I was on calls constantly from 9 am to 4:30pm.  Then I had a bit of a break, then on the phone again from 6pm to 7:30.

During the break I had enough to squeeze in an abbreviated workout.

The planned session:

  • Easy warm up 5-10’
  • Peak Power Test
    • Set your erg on watts. Set drag factor at 200. Then test your 10-second peak power.
    • Note your peak watts then subtract 10%, write that number down so you know what to aim for the workout
  • Peak Power Training:
    • 1 set of 10 x 10-seconds, 1’ rest between.
    • Repeat 10-second all out sprints, full slide with 1’ rest between. Each sprint should begin from a start position at the top of the slide.. Secure the handle during the 1’ rest so the flywheel slows down.
    • If the peak watts falls below 90% of your peak power value for two 10- second sprints stop the set..
  • Session: 2 x 20’ / 1’
    • Rating/Pace: Cat VI; target SR 18-20, regular drag factor (Pace: 2:03 to 2:08)

Because of time constraints, I used the first sprint as my peak power test benchmark.  I also did not have time for the 2×20 afterward, so I just did a 10 minute cool down.

Here’s the whole thing.  During the warmup, I did 4 little 5 stroke bursts with the wheel spinning.  During the peak power session, I let the wheel stop between each and set the drag to max (DF = 171, I guess I need to do a little cleaning).

I had set up the session as 100m/1′ intervals.  100m takes about 13 strokes at these rates.  For the first couple of intervals, I held the power through the full 100m.  After that, I trailed off after 10 seconds because I wanted to retain  the intent of the workout.  It was basically 10 or 11 strokes.  I ended up at about 55 strokes per minute, and I wasn’t shortening the stroke much.  For the bursts my drive length was 1.21m vs 1.29m when rowing with full power at r24.

The peak power session was a bit strange to do on the dynamic.  I was expecting it to be terrible.  I’ve had trouble with interval sessions on the dynamic and I’ve struggle to rate up.  But with the drag set to max and such a short interval, I could really hammer it.  The load comes on so fast at the catch compared to the static erg that I was able to get higher power than I have seen in years.

My all time low pull split was 1:16.9, which is 770W.  My first burst peaked at 786W (1:16.6).  So I guess I have a new low pull PB. The first interval is also a clear PB for my fastest 100m ever.  I don’t remember the display, but my old mark was 17.6 seconds and I think both the first and second were faster than that.

I guess I have found the one thing that the dynamic is good for.

Here’s a plot of the peak power bursts plotted versus strokes


You can see that the power really didn’t fade all that much.  I guess that means that I should have been able to get a higher peak power initially.  Here it is plotted against the 10% limit.


I’m interested to try the same session on slides and on a static machine to get a comparison.

Today:  A bit tougher session

  • 3 x 1500m / 1’
    • Rating: Cat IV pace; target SR 23-24 (Pace: 1:52)
  • 3 x 500m / 2’ easy
    • Rating: Cat II pace: target SR 28-30 (Pace: 1:45)
  • Notes: Stay on the target paces, no faster, no slower.


Back in the Saddle

I arrived home around 10pm on Friday night.  I didn’t sleep at all on the flight so I was quite tired.  I slept from midnight to 11am the next morning.  A fantastic night’s sleep.

Saturday, March 10: 3 x 15’/4′ Rate Ladder

Our internet enable thermostat told us that our house down on the cape was getting colder and colder.  When we are not there, It’s supposed to stay at 55F, but it had dipped all the way down to about 48F.  It seemed as if there was something wrong with the heating system.  So, I headed down there to check it out.  I did all the troubleshooting that I could and it seemed pretty clear that there was a furnace problem.  I put in a call to the furnace people and they told me they’d be over in an hour.  Imagine my shock when they showed up an hour later!  The technician quickly found the problem (a bad igniter), installed a replacement, and we were all set.

I wanted to make sure that the house actually started heating up, so I came down prepared to do an erg session while I waited.  As a bonus, that meat that I could do the session on slides, a most agreeable way to do an erg session.

I was not sure what to expect from the session.  It is my first pass through a new training plan and this is one of the more important weekly sessions.

  • Session: 3 x 15’ / 4’
  • Rating/Pace: Row each 15’ with the following rate changes:
    • 5’@ Cat VI; SR 20 (pace: 2:03 – 2:08)
    • 4’ @ Cat V; SR 22 (pace: 1:58 – 2:02)
    • 3’ @ Cat IV; SR 24 (pace: no faster than 1:52)
    • 2’ @ Cat III; SR 26 (pace: 1:48 or faster)
    • 1’@ Cat II; SR 28 (pace: 1:45 or faster)

I was worried about the last 6 minutes of these intervals, but I figured I could pull it out.

     Workout Summary - media/20180310-2220300o.csv
Workout Details


So, I nailed the first two intervals, and I needed to back off a little bit in the third, but I finished pretty strongly in the last minute.  All in all a good workout after a long trip.

Sunday – March 11: 3 x 20’/3′ Cat VI, Dynamic

The workout plan called for a harder session, but I I had two excuses queued up to avoid it.  First, was adequate recovery with Jet Lag.  Second, was a very strong desire to avoid doing harder sessions on the dynamic, since it sucks.

This was a very pleasant workout.  My HR was nice and low, and I felt good.  I was a second faster on splits compared to the session I did before I left on my trip, so that’s heartening.

    Workout Summary - media/20180311-2255300o.csv
Workout Details

See the blip in the heart rate toward the end of the first interval?  I started thinking about work and my HR just took off.  I guess I might be carrying a bit of work related stress.

Monday – March 12: 2x2k / 2x1k / 2×500

This is another “important” workout.  I did it this morning at work on the static erg after a really terrible nights sleep.  Jet lag sucks.

The detail plan:

  • 2 x 2000m / 2’ easy
    Rating: Cat V pace; target SR 22 (pace: 1:58-2:02)
  • 2 x 1000m / 3’ easy
    Rating: Cat IV pace: target SR 24-26 (pace: 1:52 or slower)
  • 2 x 500m / 2’ easy
    Rating: Cat III pace: target SR 26-28 (pace: 1:48 or faster)

So, this looked a fair bit easier than the Saturday 3×15 rate ladder session.  In the execution, I added another 2K at r18 as a warmup.

       Workout Summary - media/20180312-1230330o.csv
Workout Details

So, that was pretty great.  I hit the paces in every piece and had enough headroom to focus on technique throughout.  All in all, a really fun session.

Tomorrow:  Peak power training….10 x 10″ sprints / 1′ rest + 2 x 20’/3′ Cat VI.  Unfortunately on  the dynamic.

Doing my best

In brief, things are hectic.  I last posted on Friday, February 16, 19 days ago.  A lot has happened since then, but it has been tough to maintain a reasonable training schedule.  I’ve been on four continents, and slept in my bed at home 5 times in the past 19 days.

Saturday, Feb 17:  4 x 20 / 3′ Dynamic

Maybe the best, most relaxed session I’ve ever had on the dynamic.  It still felt sluggish and heavy, but by focusing on the HR cap and allowing the rate to be at r20 instead of r18, it was kind of OK.

          Workout Summary - media/20180217-2015360o.csv
Workout Details

Sunday, Feb 18:  No Training.

My wife and I flew to Aruba for some fun in the sun.


Monday – Feb 19:  5km run on the beach

Barefoot, right along the water line where the sand was the firmest.  It was hot, and I was going slow.

Screen Shot 2018-03-08 at 6.07.11 PM.png

Tuesday – Feb 20: 6km run

My feet were a bit beaten up from the barefoot run, so I wore shoes and ran the foot path along the back of the beach.  Lots of twists and turns and people to avoid.

Screen Shot 2018-03-08 at 6.09.59 PM.png

Wednesday – Feb 21:  No training – rest day

My legs were really sore from two days of running.  I don’t run much!

Thursday – Feb 22: Fitness Center

30 minutes on stationary bike

Treadmill – max incline (15%). 6 x (4:30 walk, 0:30 sec sprint)

Screen Shot 2018-03-09 at 10.54.15 AM.png

Friday – Feb 23: Run on the beach

About 4.4km.  Not too taxing

Screen Shot 2018-03-09 at 10.55.58 AM.png

Saturday – Feb 24: Quick run on the beach

We had to clear out of the hotel by 11, so I went for a final quick run on the beach.   I pushed the pace a little quicker.

Screen Shot 2018-03-09 at 10.59.13 AM.png

We got home around 8pm that night.

Sunday – Feb 25: 8 x (4:30 @ r20, 0:30 @ r32+)/30″ – Dynamic

I got up early to do this workout.  I was departing in the early afternoon for Italy.  It seems that my happy times for the Cat VI session on the dynamic do not extend to sprinting.  Unlike rowing on slides, where rating up is, frankly, a blast, sprinting on the dynamic is pretty miserable.  I suffered through the and came close to the targets, but this session is usually a breeze and it certainly wasn’t.

          Workout Summary - media/20180225-1610370o.csv
Workout Details

Here is a comparison of the same workout

  • Static rower
  • Slides
  • Dynamic

The first plot shows average power.  The first session on a static erg was pretty typical for this workout.  The second one, on slides is 10 watts higher because I was having such a blast rating up on slides that I really kicked the sprints hard.  I tried to rate up in a similar way on the dynamic, but the stroke was so heavy that I could get the rate.  Even though the drag factor was only 129, it felt like the gearing was much much heavier.  And I was so gassed from the short sprints that I couldn’t maintain Cat VI power in the slow sections.


Then it was off to Milan for business.

Monday – Feb 26: No Training.

I arrived in Milan at 6am, went to the hotel, napped for an hour, then started my day.  We prepped in the office until mid-afternoon when we headed to our customer’s facility for meetings.  These lasted until 6:30.  Then we out to dinner.  I wasn’t back to my hotel until around 11pm.  I slept well.

Tuesday – Feb 27:  No Training

I needed to be in the office by 9, and I needed to catch up on sleep, so I skipped training.

Wednesday – Feb 28: 50′ in the Fitness Center

The hotel had a tiny, claustrophobic fitness center in the basement.  It had 2 treadmills and two stationary bikes, plus one of those useless combination weight machine things.  I did a 30 minute max incline fast walk thing and then 20 minutes on the stationary bike on a rolling hills program.  I wanted something easy, and it was.

Screen Shot 2018-03-09 at 11.23.26 AM.png

Then I headed off to the airport to fly home.  I barely made my connection in Munich, and I guess that added about 20 minutes of very brisk walking to my exercise total for the day.  I arrived home around 9pm that night.

Thursday – March 1: No Training

I decided to no try to get up at 5am and I intended to try to sneak to the gym during the day, but things got hectic and I never made it.  Bummer.

Friday: March 2: 3 x 20’/ 3′

Just an easy session.  At work on the static rower.

Workout Summary - media/20180302-1325350o.csv
Workout Details

Honestly, I was expecting that it was going to be a lot worse!

Saturday – March 3 – 10 x 500 @ 22 / 2′ rest

At home on the dynamic rower.  Another epic battle with a supposedly easy workout.

The weird HR thing at the beginning of the last interval is a glitch.  I was working my ass off and watching the HR reaing slowly drop down and the rise up again.

You can see how I gave up on trying to hold Cat VI pace during the rests in the second half of the workout.

Then I rushed around madly to get ready for my trip to Shanghai and Shenzhen.  My flight took off around 2am Sunday morning.

Sunday – March 4:  Effectively did not exist. 

I started flying at 2am, and arrived in Hong Kong at 5am on March 5th with the time zone change.

Monday – March 5: 8 x (4:30 @ 18, 0:30 @32+)

I’m staying at Kerry Hotel in Shanghai which is a great hotel.  They have a great fitness center with 2 Concept2 model D rowers.  One of them has a PM5, and it linked up fine with painsled.  Unfortunately, for some reason the export of the data from this specific rower does not work.  I’ve put out a call for help from Rick Terrell, and he said that this particular PM5 is appending some weird stuff at the end of the workout.  Anyway, I did the workout.  It went pretty well, considering I was on a plane for about 20 hours prior to doing it.  And I felt a lot better once I was done.

Each of the 5′ intervals are 4:30 at about 2:05, and 0:30 at about 1:35. It was fun to try to make sure that the total for 5 minutes was just above 1250m.


Tuesday – March 6: 10 x 500@r22 / 2′ rest

Another good workout, considering the road miles.  The 2′ rests were just 500m intervals rowed at Cat VI pace.

Wednesday – March 7: 3 x (5 x 500 @ r24/1′)/5′

This was hard work.

  • 500m warmup at cat vi
  • 5 x 500 @ 24 / 1′ rest
  • for the 5′ rest, 1′ rest/500′ at 2:45 ish/1′ rest
  • repeat twice more

I felt pretty tired after the first set, but I kind of got into a groove for the rest of the workout.

The rest f the day was pretty busy.  I had a lunch with a customer, and then a group of us fly from Shanghai to Shenzhen in the evening.  We got to the hotel in Shenzhen around 11pm.

Thursday – March 8: 60′ Fitness Center LIT

Nice Westin hotel.  Reasonably equipped fitness center, but no rowing machines.

  • 30 minute cross trainer random program, level 16
  • 30 minute max incline (15%) fast walk.  Adjusted speed to maintain < 155HR.

Screen Shot 2018-03-09 at 12.37.04 PM.png

Friday – March 9: Strength Session plus 30 minutes cross trainer

The hotel had kettle bells!

Strength session

  • PT stuff (SI joint stretch, archer stretch, med ball twists on swiss ball)
  • KB swings (with 20kg bell)
    • 10 both arms
    • 2 x 2 x 20 singe arm swings (alternating arms by set)
  • Chin ups:  4, 3, 3, 2
    (the bar was really high, I had to jump up to it.  It’s a lot harder starting from such a low position.
  • Dumbell Deadlifts: 30 kg.  3 x 10 deadlifts

Then I did a 30 minute random program level 14 on the cross trainer.

I wore my HR strap during the strength session just to get an idea of what was going on.

Screen Shot 2018-03-09 at 12.43.51 PM.png

Whew.  That brings us up to the present.  I have checked out of my room and I’m about to take a car from here to the Hong Kong Airport, which I am told is a long drive.  I catch a flight at 6pm tonight fly for 15 hours and magically arrive in Boston around 8pm Friday night.

Tomorrow:  I have a new workout plan from Marlene.  I can’t wait to get going.  I have decided that I need some competition to get myself focused and motivated.  So, I’m aiming to do the Cromwell Cup in July, a 1km sprint race.  So, she has put together a plan to start me down the road for that event.

The first session….looks a lot like a pretty classic rate ladder session.  Might be a bit tough on the dynamic, but that’s OK.

  • 3 x 15’ / 4′
    • 5’@ Cat VI; SR 20 –> 2:03 to 2:08
    • 4’ @ Cat V; SR 22 –> 1:58 – 2:02
    • 3’ @ Cat IV; SR 24 –> 1:52
    • 2’ @ Cat III; SR 26 –> 1:48
    • 1’@ Cat II; SR 28 –> 1:45

If you’ve made it this far, congratulations.




Friday: 10K Cat VI plus Strength

Full PT Suite

10K Cat VI.  Target pace 2:05.  Felt pretty awful.

          Workout Summary - media/20180216-1310300o.csv
Workout Details

Then strength

  • KB Swings – 3 x 20 16kg
  • Torso rotations – 2 x 2 x 10 – position 6
  • Front squats – 5 x 6 – 115lbs
  • Pull ups – 5, 3, 3, 2


Feeling a bit better: Feb 8 to Feb 15

Last time I posted, I had decided to take a step back and mix up my training a bit to try to get some momentum back.  The good news is that I think it is working, at least I am feeling a bit more relaxed than I was.

Thursday, Feb 8: Strength Training

  • Full PT Suite
  • Front Squats, KB Swings, Pull ups, Deadlifts

Friday, Feb 9: No Training.  Spent my training time working on my project looking at how aging effects rowing performance by mistake.  I was only going to make one little tweak to my “R” code and when I looked up 90 minutes had gone by.

Saturday, Feb 10: 4 x 20′ / 3′ (On Slides)

I bought a pair of slides a couple years ago and they have been in the gym at work.  I have rarely used them because it’s a pain to set them up and break them down after ech session.  I decided to bring them home and use them on my erg down on the cape.

It was awesome!  I loved the feeling of rowing on slides again.  With the technique stuff I’ve been working on the rowing motion felt really fluid.  Add in the fact that this erg has a core perform seat and it felt very much like real rowing.

My goal was just to get some low intensity meters in, and keep my HR below 155.

Workout Summary - media/20180210-1840300o.csv
Workout Details

I found it very natural to row about 1 spm higher on slides, and I was maybe 1 second slower than on a static machine.  The difference between rowing on slides and rowing on the dynamic is night and day.

Sunday, Feb 11: 8 x (4:30 @ 18, 0:30 @ 30+)/30″ (On Slides)

To follow up on that blissful session I wanted to have a bit more fun on slides.  I really like this 8 x 5′ with 30 sec sprint session.  I’ve been doing this kind of sessions more since reading this book.  The One Minute Workout

It was a blast doing it on slides.  I could rate up very easily, which I can’t seem to do on the dynamic machine.

Workout Summary - media/20180211-1530300o.csv
Workout Details

Another delightful session.  The feeling of rowing on slides was so different that I decided to take a quick video to see how my technique looked.  Spoiler alert:  I have work to do.

Despite my best efforts, I am still not getting my body over before breaking my knees on recovery.

Monday, Feb 12: Strength Training plus 40 minutes Cat VI

Full PT suite.

40′ Cat VI row.  A great row.  Felt very easy.  Nice low HR.

Workout Summary - media/20180212-1305260o.csv
Workout Details

Was able to speed up a bit in the second half because my HR was so low.

Then I did a Strength Session

  • KB Swings 3 x 20 with 16kg
  • Front Squats 4 x 8 with 145 lb
  • Trunk rotation with 50 2 sets of 10 each side
  • Pull ups: 5,4,3,3

Tuesday, Feb 13: 10 x 500/2′ @ 22

PT Suite

Enjoyable little workout.

Workout Summary - media/20180213-1340290o.csv
Workout Details

Wednesday, Feb 14: Strength Training only

I was pressed for time.  Distracted by the Aging related decline project again.

Full PT Suite

Strength Session

  • KB Swings – 3 x 20 with 16kg
  • Front squats – 4 x 8 with 145lbs, 1 x 8 with 165lbs
  • trunk rotations – 2 x 2 x 10 with 50 lbs
  • Pull ups – 5, 4, 3, 3
  • Dead lifts – 5 x 8 x 150lbs

Thursday, Feb 15:  No Training.  Rest Day


Rough patch

I got back from Korea late Friday night, around 11pm.  And even though the flights were fine and I got some rest on the flight, I was wasted.  I struggled to sleep on Friday night, and Saturday night, and Sunday night, and Monday night.  Each night, I would fall asleep, but wake up at 2am and spend the rest of the night tossing and turning.  I didn’t get a good night sleep until last night when I got 7 blissful hours.

Along with the sleep issues, I felt rundown and grumpy during the day.  My motivation to train was low and my training sessions were abysmal.  A lot of this was just being tired, but also knowing that I am in a period with a lot of travel and no immediate training objective makes it hard to push through.  Maybe it’s good not to in this case.

I reached out to Marlene for advice and she was fine with backing off a bit.  I decided to change things up.  For the next couple weeks, I’m modifying the plan.

  1.  Faithfully do my PT exercises 5 or 6  times a week
  2. 3x mini-strength sessions a week
    1. KB swings
    2. pull ups
    3. front squats
  3. on non-strength days do shorter erg sessions, working on proper technique and base aerobic fitness
  4. on strength days, do a short erg warmup and maybe a bit of cross training on the treadmill

I’ll do this through Feb 24th and then dive back into normal training.  The goal then will be to get ready to get back on the water.  I feel better having made the mental switch.

Recent training details….

Saturday – 2/3:  In the evening, I decided to try to do what I thought would be an easy 10K push on the dynamic.  I started at 2:04, and aimed to finish at 1:55.  I made it 6K and then backed off to a paddle.  With 1000m left, I was pretty pissed off, so I targeted 1:55 and it nearly killed me.

Workout Summary - media/20180204-0310250o.csv
Workout Details

Sunday:  I felt pretty awful all day long and didn’t train.

Monday:  Not much sleep, headed in to the gym with the intent to do the tough session that was originally planned for Saturday:

  • 6 x (3’@28, 7’@18) / 1′
  • 3’@28: Cat III (1:48)
  • 7’@18: Cat VI (2:05-2:08)

I gave it my best, but I flamed out after 3.  My HR never really came back down.  This was kind of a low point for me.  That’s when I reached out for advice.

Workout Summary - media/20180205-1240290o.csv
Workout Details

Tuesday – 2/6:

Another night of bad sleep.  I was awake from 2am, and gave up trying around 4am.  I did a couple of crossword puzzles and then headed to work early.

The plan:

  • PT exercises
  • Mini strength session (KB swings, front squats, pull ups)
  • 40 minute erg

The PT exercises were fine.  I had a blast with the strength stuff

  • 3 sets of 20 KB swings with a 16kg kettle bell.  I felt the third set.  I think I need a heavier KB, this is the biggest one on the rack at work.
  • Front squats:  I’ve always done regular back squats.   Mainly because you can do heavier weights.  But from what I’ve been reading, front squats are a bit more functional for rowing related strength, and because the weight is more limited, and you are forced into a more erect posture, there is less risk of injury.  Today, I did a set of 10 with the bare bar, and 5 sets of 8 with 50 lbs on the bar.  I felt that in the last set as well.
  • Pull ups.  5, 4, 3, 2, 1 with about 30 seconds between sets

Then onto the erg.  Between the swings and the squats, there was nothing left in my legs.  I was having trouble holding a Cat VI pace.  I lasted for 20 minutes and decided that it was no fun at all.

Workout Summary - media/20180206-1640290o.csv
Workout Details

So, I was tired of rowing, but I felt like doing more.  I decided to go do a couple of HIIT bursts on the treadmill.  I cranked the incline to 15% and fast walked for 4:20.  Then I cranked the speed up to 7mph and sprinted until 5:00.  With the lag of the machine, I was basically at speed for 30 full seconds.  At the 5 minute mark, I hopped off the belt and then turned the speed back down.  I did that 4 times total.  Like before, I seemed to get better at the mechanics of sprinting, essentially running more on my toes and increasing my cadence.  I guess that is the running equivalent of “rating up”.

Screen Shot 2018-02-07 at 2.03.12 PM

Wednesday:  Ah bliss!  I slept 7 hours last night without any insomnia.  I got up at 5:15 and headed off to work.  I was almost paralyzed by DOMS from my tiny strength session yesterday.  I guess that’s a good sign that I should keep a session or two of strength work in my rotation all the time.  My thighs were the sorest, but my butt, my lats and forearms all let me know that they were quite upset with me.  I kinda liked it.

Today, I was short on time and wanted a light session anyway.  So, after doing minimal PT exercises,  I decided to just do a 10k  at Cat VI (r18/2:05).  That’s what I did.  HR was still higher than it should have been, but that might have been because of the muscle soreness.

Pretty unremarkable, huh?

        Workout Summary - media/20180207-1345260o.csv
Workout Details

That brings us up to the present.


  • Full PT Suite
  • Strength (KB Swings, Front Squats, Pull ups, Add push ups)
  • erg – 8 x 5′ (4:30 cat VI, 0:30 Cat II) / 30″






Farewell Korea: 8 x (4:30@18, 0:30@30+)/30″

I had a pretty easy day yesterday.  I had a lunch meeting, some internal meetings in the afternoon, and then a dinner with a customer.  I was back at the hotel around 10.

I slept pretty fitfully and I was up around 5:30.  I had a conference call from 6 to 8 and then I headed for the gym.

The plan:

  • 8×5’/30″ rest
  • 4:30 – Cat VI (r18, 2:05)
  • 0:30 – Cat II (r30+, 1:45-)
  • The focus was to try to keep my stroke short and snappy when I rated up.  Try to keep the sequence right on recovery, even when I am pounding it out at high rate.

I love this workout.  It’s short, but the 30 second sprints add a bit of sting.  The Cat VI rowing is slow enough so that I recover well in the first half, but the fatigue starts to pile up in the second and even the slow bits feel like a lot more work.

          Workout Summary - media/20180202-0000330o.csv
Workout Details

That works out to this summary

  • Cat VI: 2:04.6, r17.9, 181W
  • Cat II: 1:35.8, r33.5, 397W

The fast bits felt great today.  I have been struggling to get the rate up previously, but today something clicked and I was able to really snap back on the recovery and take light strokes.  Now, I don’t know how long I could hold that kind of rate and pace, but it was a blast for 15 to 20 strokes.

I’m waiting to board my first flight to Hong Kong, then change planes for the rest of the ride back to Boston.  I get in around 8:55pm local time.  All together from hotel in Korea to home, it’s about 26 hours of travel time.  Blechh.

The training schedule has my hardest session of the week on Saturday.  I think I will probably swap it around and do Sunday’s Cat VI row then.  That will let me the kinks out before I dig deep on Sunday.




Still in Korea…Wed: 3 x (5×500@24), Thurs: 3 x 20′

Wednesday:  Was massively tired on Tuesday night and fell asleep by 10.  I woke up for good around 4am.  I got up around 5:30 and did some work and called home.  Finally, around 6:30, I headed down to the gym.

The plan:

  • 3 x (5 x 500 @ 24/1′)/5′
  • Cat IV: r24/1:52

Started with a 500 at cat VI, started plugging away at the reps.  I felt a bit tired.  Jetlag presumably.

          Workout Summary - media/20180130-2245350o.csv
Workout Details

Comparing to previous attempts.


It was pretty close in the first set, but higher in the second two sets.  I really pushed the last rep, so that one shouldn’t really count. A bit disappointed that I’m not improving more.

Thursday:  Back to the gym around 7:30.  Today was just a 4 x20′ / 3′ at Cat VI (r18/2:05)

I felt good to start, but quickly started to feel like it was hard work.  My hr climbed quickly.  I decided to bail out after 3 reps.  And having a little issue with graphs today.

2018-02-01 09.01.17


Tomorrow:  8 x (4:30@CatVI, 0:30@CatII)/30″rest.  I like this workout.