Today’s 2K on the SkiErg was done at RPE Level 9. If you play the session screen recording, you will be able to hear me quite out-of-breath when talking after the end of the 2K.
Today’s HRV reading gave a green light to race or workout as hard as I wanted.
Though last night’s sleep had a huge interruption, I managed to get enough sleep at 7 hours 35 minutes to still have a good HRV reading.
The main workout today was the shortest, a 2,000 meter session on the SkiErg. It might correctly be called a “time trial,” because though it was solo, I was trying to go as fast as possible for that distance. It felt like RPE level 9 but I’m new to the SkiErg, so there is lots of room for improvement.
A screen recording was made of the SkiErg 2k and it can be found at this link: SkiErg 2K 02162019
The longest workout session today was 8,000 meters on the rowing machine. It was done as a warmup for the SkiErg 2K and was done with a target heart rate zone of 133 to 158 and it felt like RPE Level 5. Heart rate was allowed to rise above 158 near the end because it felt good, I was barely perspiring and was breathing easy.
Finish screen for SkiErg 2K.
Report for SkiErg 2K.
RowPro graphs for SkiErg 2K.
Concept 2 online logbook chart for SkiErg 2K.
Finish screen for today’s 8K warmup.
RowPro report for today’s 8K warmup.
RowPro graphs for today’s 8K warmup.
Concept 2 online logbook chart for today’s 8K warmup.
Today’s workouts consisted of first a 10 minute warmup on the rowing machine at RPE Level 1, followed by ten intervals on the SkiErg at RPE Levels 7 to 9. There was a 2 minute RPE Level 1 period of active rest after each interval.
The SkiErg intervals were arranged as 5 minutes at 40 SPM, 4 minutes at 42 SPM, 3 minutes at 44 SPM, 2 minutes at 46 SPM and 1 minute at 48 SPM. Each was followed immediately by the 2 minute active rest. The entire sequence was then repeated one more time.
It was VERY challenging, to achieve the target stroke ratings of 40, 42, 44, 46 and 48 SPM for each of the five intervals. I only managed to achieve the exact average for the target SPM for 3 of the 10 intervals.
For the first 5 minute interval I had the drag factor too high with the damper set at 7. For the next interval I reduced the drag factor by moving the damper to 6. After each subsequent interval, I moved the damper a bit lower until it was at 3 by the time the first 5 intervals were completed.
For the second 5 intervals, I left the damper at 3.
Today’s heart rate variability reading with EliteHRV was a green light for any kind of workout.
Last night’s sleep was good with 7 hours 10 minutes logged.
Finish screen for the 10 intervals done today on the SkiErg.
Report for the 10 intervals done today on the SkiErg.
RowPro graphical overview for the 10 intervals done today on the SkiErg.
Concept 2 online logbook chart for the first of 10 intervals done today on the SkiErg. You can see how heart rate kept rising even though my effort level was fading… that’s why I kept adjusting the damper level lower, looking for a drag factor that was sustainable for the entire interval. If you want to see charts for each of the rest of them, you can do so by logging in to your Concept 2 logbook account, finding me in the RowPro Rowers virtual club and clicking on my profile, then clicking to view my log, which is accessible to anybody who is logged in. Then click on the + sign to the right of today’s log entry for this session. On the next screen, you will see a line for each interval and a line for each rest. If you click on the line for each interval, you will be able to see the chart for each respective interval. There are no charts to see for the rests.
Today’s EliteHRV morning readiness analysis was good again.
Last night’s sleep was a little short at 6 hours 10 minutes, but it was good sleep with no insomnia interruption.
Today’s main session was rowing until arriving at a total of 800 calories, done at RPE level 7. The main session is available as a screen recording for those who’d like to row-along. It’s link on YouTube is: Indoor Rowing 800 Calories 01212019
The Concept 2 rowing machine is an ergometer and it accurately measures work. It registered 800 calories for the main rowing session today, but the Apple Watch, which independently logged the workout as a rowing session, shows quite a few less calories than the Concept 2 ergometer. So don’t rely on the Apple Watch calorie count if you do a rowing workout.
Today’s second of three sessions was another attempt on the SkiErg to do a one minute sprint. The sprint was done at RPE level 9 and it was a better result than yesterday’s because I didn’t start out too fast and was able to maintain the pace for the entire minute. The third and last session today was going to be another attempt at a 500 meter sprint on the SkiErg, but I started out too fast or didn’t have a suitable drag factor setting (or perhaps I was too tired??), so I let that “sprint” fade into a warm down and the resulting RPE for the 500 meters was Level 4.
Finish screen for 800 calorie rowing.
Report for 800 calorie rowing at RPE level 7.
RowPro graphs for 800 calorie rowing.
Concept 2 online logbook chart for 800 calorie rowing.
There is no report or graph for the 100 meter sprint on SkiErg because it wasn’t done with RowPro but above is a screenshot of the summary data.
The final session for the day was 500 meters on the SkiErg which started out as an attempt to improve the previous, ranked result. But I started out too fast to maintain it so let it fade into a warm down. Heart rate fade lagged behind the fade of effort level.
The above photo shows a view of the back of my wind-swept head when I was standing on the bow of a whale watching catamaran recently. That photo is a screenshot taken from a video of the whale-watching. That video is on YouTube at this link: Gray Whales Rub Against Boat (Seen From UNDERWATER VIEWING PODS)
The whale watching was enjoyable, but it would have been a lot more fun if we had been rowing instead of just idly standing and sitting on the boat.
Today’s EliteHRV readiness score indicated that it was okay to row a lot of meters at virtually any pace.Last night’s 7 hours 15 minutes of sleep contributed to this morning’s good HRV readiness reading.
Today’s rowing consisted of 8 sessions. If you count the warm ups and warm downs as sessions unto themselves, it consisted of a total of twelve pieces. Here is a listing of today’s rowing (see image below):
A screen recording was made of only one of the sessions, a 500 meter piece plus its warmup/down. That screen recording can be found on YouTube at this location: Indoor Rowing 500 meters with warmup/down 01022019
The various sessions were mostly easy, with an RPE rating of 2 or 3, with the exception of the above screen-recorded 500 meter piece, which was done at an RPE level of what felt like 9.
