In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Row||3|| 3:37:00|
| ||Bike||1|| 1:08:00|
| ||Lift||1|| 43:00|
| ||PT||5|| 5|
| ||Total||6|| 5:28:05|
Row 1:10:00 
11 x 500 = 2 [ 6 (500m / 2min ) / 5min ] - the last one that I didn't do because I was short on time.
Perfect morning. Dead calm and coached by Orion looking down.
Race WU. I was a little anxious during WU I think due to 10% being a hard work and 90% transference from work stress. Once I got going I was on task though. Settled into an odd count sequence of 50 then 10; worked for today so why not.
Kept the SR 29-30.5. Reminded myself to get a good sharp finish, blades coming out a touch earlier than is natural for me but I think ultimately a little faster.
rep) pace, HR_max. rep) pace, HR_max
1) 2:03.5, 162. 7) 2:03.0, 165
2) 2:01.5, 165. 8) 2:02.0, 166
3) 2:03.5, 165. 9) 2:01.0, 168
4) 2:02.5, 166. 10) 2:01.0, 170
5) 2:03.0, 166. 11) 2:05.0, 169
6) 2:04.0, 166.
Lift (CoachK-4) 43:00 
3 of 5 rounds but I upped the weight a bit. Worked in PT.
Yesterday's rest did me some good. Maybe I will do some more of it. And eat pizza.
PT 1 
2x: once in the afternoon (took my bands to work) and once in the evening.
Row 1:03:00 
Chatted with the wood-burning steam-engine captain who was out cruising the lake. It's fun when he toots the steam whistle.
Bike 1:08:00 
Hot afternoon. Ordered insect bomb-foggers because we are getting swarmed in the garage by biting things. Too much rain and too much heat.
PT 1 
Ever since HH100 my left butt and left shoulder have been out of whack. I'm past due in re-instituting my shoulder Pt routine. I was in denial.
Row 1:24:00 
3 (20min / 5min)
2x with Pat at WR. Calm water but a touch of a SE wind -- enough to slow the pace by a couple of seconds in heading into it. Lots of boats out but when the water is calm, people follow the pattern more and it is less chaotic.
Good AT workout. Seemed to me that our rate on 1) and 2) was 24-25. However, on the 3rd it was more solidly at 24, ie, a touch lower than previous.
HR averaged in the high 140s with 152 max, which is reasonable. My legs were feeling unreasonable amounts of achiness though.
- Dec 31, 2019 [66w, 4d]:
******** Routes ******
- Jan 1, 2020 [66w, 5d]:
Dam Hills Loop: Hard: Up Winsted, down, up. Easy: Down, over to dam. Hard: Up dam, down, up, down, up. Easy: Down, back over to Winsted.
- Jan 1, 2020 [66w, 5d]:
* Slow down a bit with the iron. Not so hot to burn the wax and base but enough so that the base warms up and the wax absorbs. If there is chipping when scrapping that means the wax was just sitting on top. Take my time, down the middle, down the sides, down the middle, etc.
* Keep scrapers sharp. Then I can apply less pressure and have better control. To touch up be light, slow and patient. Mistakes always happen when being impatient.
- Jan 3, 2020 [67w, 0d]:
FPH/Norbuk Hill Loop
- Jan 7, 2020 [67w, 4d]:
LHNorth Inner Loop: Flat ~1050m.
- Jan 8, 2020 [67w, 5d]:
Webster Park XC course, circa 1984
- Jan 9, 2020 [67w, 6d]:
all weeks |