Today’s morning readiness score with the EliteHRV app was still in the green, barely.
The online half-marathon session that was scheduled for early this morning was canceled after I checked, about 2 hours before it was scheduled to start, and saw that nobody else had signed up for it.
I’d had another night of sleep interrupted by a period of wakefulness aka insomnia. After canceling the online session I went back to bed and slept until a few hours before noon, which was a lot later than desired but which at least provided a total amount of sleep of a little more than 7 hours, which is what seems to be the needed amount of daily sleep.
Today’s HRV analysis was excellent as far as its score goes. But it wasn’t done until early afternoon so it was too late for morning rowing.
Today’s Elite HRV app “morning readiness” reading was once again a perfect 10. But I didn’t do any rowing today, because insomnia kept me awake last night, I didn’t get to sleep until just before sunrise and slept until about 1 PM. There wasn’t much day left by then and other things took priority.
Today’s heart rate variability analysis with EliteHRV app was a green light for any effort level.
Last night’s sleep was interrupted with a period of insomnia wakefulness but total sleep was sufficient at 7 hours 50 minutes.
Today’s main workout was a 30 minute rowing session with a target pace of 2 minutes 3 seconds/500m. It was interrupted by an urgent call. After returning to the erg, used most of the remaining minutes as a warm down.
The 30 minute session was uploaded to YouTube as a screen-recording. If you row-along with it and don’t take any breaks during the 30 minutes, you should have an easy time finishing ahead of me. It’s link is at this location: Indoor Rowing 30 minutes interrupted 03032019
Finish screen for today’s 30 minute rowing session.
Report for today’s 30 minute rowing session.
RowPro graphs for today’s 30 minute rowing session.
Today’s EliteHRV Morning Readiness analysis was very low. But I had problems going to sleep and staying that way last night which resulted in staying in bed until a little past NOON(!) today. Therefore, the EliteHRV reading was several hours late. The readings are supposed to be taken about the same time every day. I decided to disregard today’s reading, since it was taken much later than it should have been.Last night’s sleep was more than enough at 9hours 10minutes but it was poor quality due to an interruption of wide-awakeness and some Atrial fibrillation.
Today’s main rowing session was 30 minutes online. It wasn’t a race, because there was an agreement between the other guy and me that we’d aim for a pace of 2:10 and I would pace him. I enjoy pacing another rower. I also enjoy racing, which might be why thoughts, cognition and imaginations of racing came to mind during the session. In the midst of that cloud of race-themed neuron activity, entered the thought that both the other guy and me are each in a race against the fictional figure, “Father Time”. We row daily and do other workouts, to avoid being ravaged by some of the effects of passing time which can be mitigated or avoided through aerobic activity.
The 30 minute online session was done at RPE Level 5 and it’s available as a screen recording for those who’d like to row-along. It’s link is: Indoor Rowing Online 30 mins 01252018
Like last night’s sleep was bothered by atrial fibrillation, today’s 30 minute session was also visited by Afib. However it wasn’t the kind of Afib that changes into tachycardia – it just manifested itself with occasional feelings of fluttering and causing the heart strap to lose track of its count which caused the heart rate display to go blank. After about 15 minutes it settled down and went steady again.
The Afib did not reappear after that first 30 minute session. I did 8 more sessions after the 30 minute piece, some on the rowing machine and the rest of them on the SkiErg and there was no more Afib with any of those.
The RPE Levels for the sessions after the 30 minute session were: RPE Level 2 for the 2K warm down, RPE Level 3 for the 3,000 meter piece, RPE Level 10 for the 100 meter sprint and all the rest of them were done at RPE Level 4.
Finish screen for the main 30 minute session.
Report for the main 30 minute session.
The atrial fibrillation was during the first part of the 30 minutes, where heart rate kept disappearing.
Concept 2 online logbook chart for the main 30 minute session.
Chart of the session following the 30 minutes – a 2K warm down with no Atrial fibrillation.
Chart of the 3rd of nine sessions today. This was a 3K and there was no atrial fibrillation.
This is a listing of all nine of today’s sessions on rowing machine and SkiErg. The one that was the most fun was also the shortest – the 100 meter sprint on SkiErg.
Today’s EliteHRV Morning Readiness analysis said it was okay to do anything, so I didn’t have any excuse not to row.Last night’s sleep was okay until just before 5 AM again, when I became wide awake after the second of 3 trips to the bathroom. I tried to just lay still and fall back to sleep but it didn’t work. So I went to another room and sat and did “HRV breathing” in “coherence” for about 20 minutes. At least there was no Afib like the night before. Felt relaxed enough after that to get a total of 7 hours 55 minutes of actual sleep.
Today’s main workout was the same distance as yesterday’s main session and it was done to the accompaniment of a pace boat that duplicated yesterday’s rowing. My goal was to stay about 10 meters ahead of yesterday’s rowing, throughout the distance. Near the finish, I picked up the pace a bit more to make sure that today’s session was a few calories more than yesterday’s. The estimated level of exertion for today’s main session was RPE Level 5.
In addition to the rowing session, I also used the SkiErg, to burn almost another 300 calories. There will be no screen shots relating to the SkiErg in this post.
finish screen for today’s main sessionreport for today’s main sessionRowPro graphs for today’s main sessionConcept 2 online logbook chart for today’s main session
That’s right – yesterday I only worked out for 400 meters. It was, however, at RPE level 10. The 400 meters yesterday consisted of four 100 meter sprints on the Concept 2 SkiErg. Summary screenshot below:
Of the four 100 meter sessions, the lastest was the fastest at 22.8 seconds, so I included it in the Concept 2 Online Logbook World Rankings for 100 meters on a SkiErg. I placed second to last…Second to last is …. better than last, but not by much!
As today’s title implies, there was no workout on rowing machine or SkiErg today. But… the daily EliteHRV readings and sleep log graphs were captured and those exciting screenshots are displayed below:
January 17, 2019 EliteHRV Morning Readiness readingJanuary 17th, 2019 logged 7 hours 10 minutes sleep in spite of a bout of insomnia.Today (January 18, 2019) also had a good Morning Readiness reading.Only logged 5 hours 20 minutes sleep on the morning of January 18th, after a longish bit of insomnia and the necessity to get out of bed with an alarm clock, to assist in keeping a doctor’s appointment for my better half.
A picture of last night’s insomnia. Heart rate is plotted with red dots which are heart rate samples once about every 10 minutes. Heart rate is not plotted for the period when I was awake with insomnia.
Last night, I had a few hours of insomnia. One result was that I didn’t get back to sleep until about 05:00 a.m. This morning was a day when it was necessary to rise early, to take care of a weekly, early morning chore.
I always set at least 3 wake-up alarms, in case there is a malfunction with one or two of them. The first one sounded and I reached up from deep under the surface of an ocean of sleep and shut it off. Same with the second one and I was slightly more awake, but lay back down and closed my eyes to drift back to sleep. It took the third alarm, to get me up out of bed, but I felt awful.
So after completing the chore, I considered whether to go back to bed or stay up. I went back to bed, but despite being very tired, could not go back to sleep. So I got up, and took the daily EliteHRV Morning Readiness reading. It was the worst reading I’ve seen yet. A fruit of a bad night’s sleep? I rowed briskly yesterday, but neither terribly hard nor long..
Today’s EliteHRV Readiness reading after a three-alarm wake-up.
Whatever the reason, I limited myself to only easy, leisurely rowing today. The main rowing session was 10,000 meters at a low heart rate pace.
Today’s heart rate variability reading was the surprise you see in the above screenshot. Last night’s sleep was interrupted with insomnia but the total time sleeping was adequate. (see screenshot below)
A bout of insomnia interrupted last night’s sleep between 2 and 4 a.m.
Assuming the analysis and advice of EliteHRV was correct, I chose to do a recovery 10K. “Recovery” is relative and subjective, but a pace of 2:20 seemed like a good compromise, pending what the HRV result will be tomorrow.
So the 10K was done at a target average pace of 2:20 and an “Easter egg,” as a computer programmer might call it, was inserted when the distance counted down to 1,150 meters remaining.
