Training Log Archive: igoup

Around WRL. Warm and humid. Feeling low on energy. Heat? Stayed up to late? I don't really think it is training fatigue as I felt pretty good yesterday.

75 min and 13.9km -- longest row to date. Steady to end. Tired and I had to concentrate a bit more to keep from getting sloppy, but I wasn't struggling and stayed smooth. Stiff south wind required hiding in usual areas. Coming back from NW corner of lake and around Jackson Point was an adventure. Had to use full hands to control oars and eventually had to bail the cockpit -- my water bottles were floating. Successful test of bow light sea worthiness.

"Row: Nice morning. Easy. A little slow at first but after warming up for about 15min I had a little more energy.

Run: On TM w/ map. I'm feeeelin' miiighty slooooooow."

"Run: Tempo. 3 x LHNorth-inner, ~1050m. See note 2020-01-07. Compare to workout of 7/13/2005.
HR higher than planned; goal was to be more in the 160-165 range. On the otherhand, I'll take it as a good sign that I had the legs to get the HR up at all. I unintentionally did one less rep than last year. However, today's were much faster. All and all, I'd say it is a decent workout for July.
WU + 6x100strides.
loop #1: 3:47, HR:E=164, M=165, A=153. Rest for 2:23.
loop #2: 3:49, HR:E=167, M=168, A=158 Rest for 2:44.
loop #3: 3:48, HR:E=169, M=171, A=160.
Then CD.

Bike: One Landis loop (see note 2020-01-06) and one loop of WRL with Mathias and Ed. Some at average pace, some hammering, but very little easy. Can't stay with M for all the way to the top but it is fun trying. Good south wind so M and I motored on West Lauther. Really tired but it was fun."

"Easy run.

Row: Windy and arms/shoulders are tired. So I hid out along Garland Rd. and did technique drills."

Circuits-4R: A long weekend of house work left me pretty tired last night. Thus, I was surprised to find I had a little energy in my legs this morning. Not a lot of energy. But I wasn't dragging. Even had a little pepper for the bike ride. Rear wheel got a flat about 600m from home so I barefooted it in -- annoying.

"Run: Slow to get going and then slow going. Lots of work around the house is adding to fatigue.

Row: 4xLambert Easy. Kind of bumpy today. Lost one of my best callouses."

2 x FPH/Norbuk hill loops + 2 Go Forth dog legs for extra time. Warm 83 but low humidity, cloudy and a breeze -- can't do much better than that. Sebago Lake map kept me company on the second half.

Easy with map. Was supposed to do this yesterday but we got busy with house stuff. Didn't feel too bad once I got going.

Row: Kept the pressure low and tried not to over reach from the shoulders. Have to remember to press down at the finish before feather and recovery. Otherwise, nice morning and a light breeze kept it comfortable.

Too hot and muggy for the planned hard workout. Ran the hills at Norbuk & FPH -- just ran at a steady effort. Also cancelled bike rides this week as they wouldn't be enjoyable and too draining.

Easy run.

Easy row. Right shoulder is really tight and achy. And I sometimes get a twinge in the clavical. I'm not use to these sorts of aches and pains. I know the anatomy of the hips and legs pretty well but little about upper back and shoulders. Another adventure..."

Circuits-3R. Planned to drop bag to 3 this week and it worked out well because the weather is not conducive to overworking. A bit draggy warming up but the workout went ok.

"Run: Starting at 6. Heavy legs. I think the main culprit is lack of sleep due to Pepsi at late dinner (I'm pretty sensitive to caffeine). I think I only got about 5 hrs.

Row: 4xLambert Easy. Right collarbone hurts on extension. Weird."
Row2: Went back after nap for yearly capsize drill. (1) Tip and re-enter. (2) Tip. Turtle boat. Climb on hull and paddle. Re-right and re-enter.

WRL starting at 6. Warm "grinder" day. Thought the crowds at the lake would provide some distraction. Ran with map for last 45 min. Good for 60. Ok for 30. Last 30 was a grind. Based on weight and urine hydration was ok but I still feel run down.

"Row: Steady in morning. Bumpy and warm. Didn't sleep well last night so I don't feel so strong. Also, my stomache has been a bit upset since Wed. When I arrived there was a fat 4ft long snake on my dock; chased him into the water with a broom.Water Mocassin maybe?

Run: Easy run on TM with map in afternoon. Ran the first 5 min feeling really slow and fatigued. Then I notice the grade was set on 3.5%. Felt better when I dropped it back down. Apparently the heat is frying my brain. "

"Run: Usual fartlek at Norbuk. Doing ok. Not dragging, not completely rested, but not too bad.
Bike: Small ring spin; kept it easy"

Easy run. Not moving too fast.

WU, 6 (10 str start + 10 str P10)*, WD
Technique seemed good. Maybe drills are helping. Top pace was 1:41 /500m with top spm = 33.5. Didn't hold either for very long -- they were peaks. Pooped on number 6. Right collar bone hurts -- weird.

* 10 stroke start = 5 strokes a 3/4 slide + 5 long and smooth. 10 stroke power 10 = full all out effort.

Circuits-4R: Good work but 4 is definitely more than 3. Decent ride right after; thankfully, it was cloudy.

"Easy run.

4 x (Lambert Easy)
Lambert Easy = (4 min @ SR = 16) + ( 3 min @ SR = 18) + (2 min @ SR = 20) + (1 min @ SR = 22) + (2min @ SR = 20) + (3 min @ SR = 18).
Getting hot by the end but I maintained technique reasonably well. Tried to use what I learned yesterday by keeping a light touch with the oars. Easy to loose this as the SR goes up. "

"Run with Karl at WRL. Warm because we started late but luckily it wasn't an overly hot or humid morning. A bit tired and stiff finishing but I felt better after stretching.

Row in afternoon. Hot! Technique drills. Eyes closed + 2 (3min open hand on drive + 3min open hand on recovery + 3min feet out).
Had an ""Ah - Ha!"" on the open hand recovery drill. Only light pressure by thumbs is needed and light downward pressue by hands is enough to control the oar. "

"Run: Was going to do some Dam hills but my legs just weren't up for it. Ran easy.
Row: Too wavy for an technique drills and too tired to work hard. Just rowed."

"Run: Easy. Very easy. Rain last night so the run was more like a swim.
Bike: w/ Mathias. Two loops of WRL w/o the Lakewood hills. Except we did do Winsted the second time around. I tried to get a jump on Mathias but he responded and smacked me down. Fun!"

Run: Circuits-3R. Morning humidity made this hard work. This is supposed to be a rest week but hard work around the house is wearing.

"Long steady row slowing increasing effort just a little every 15 min. Started at SR=19.5 finishing at 21.5-22.
15min: HR:A=116
15min: HR:A=128.
15min: HR:A=134.
15min: HR:A=129."

3 x FPH/Norbuk hill loop. Up at 5:15, running by 5:45, joined by Karl for last hour, home for shower and breakfast, back in bed by 9 -- napped until 11. . Tired by end but consistent throughout.

"Run: Easy with map. Legs decent. This week is going to be a bit of an easy week. I'm starting my postponing my long run until tomorrow so that I have an extra days rest.

Row: Warm up then drills. Physical effort on the easy side.
Eyes closed + 2 (3min open hand on drive + 3min open hand on recovery + 3min feet out).
Thumb pressure important on recovery. During feet out, if recovery is started too soon then feet loose contact. This should go without saying but it bears remember, the point of doing the drills is to then take what I learn and observe and then apply it to my normal stroke. It is easy to just go back to mindless rowing."