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.
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 rowing was mainly 5000 meters with 3 intervals of 500 meters each woven into the session. Overall, I rate the 5K rowing at RPE Level 4. It was followed by a 1K rowing warm down at RPE Level 1.
There was also a 500 meter SkiErg session at RPE Level 10 and it was followed by a 1K warm down at RPE Level 1.
Today’s aerobic exercise was done with the SkiErg. Mainly, it was a 5K. I started out at a pace of about 2:27 for the first 250 meters. Pace slowed to 2:28 for the next 250 meters. For the third 250 meters, it slowed to about 2:31. After that, I decided to aim for something around 2:45 to 2:40. By the last 500 meters, there was enough energy left to pick up the pace and finish the entire 5K at an average pace of about 2:38. It was placed into the rankings, which placed me second-to-last in 5K SkiErg rankings this season for men in my age group.
The 5K was done at RPE Level 4 and was followed by a 5 minute SkiErg warm down.
Today’s main rowing session was 8995 meters with the goal of staying ahead of my most recent session of the same distance by about 10 meters and then going a faster pace a few hundred meters from the finish until calories burned added up to 545. Once reaching 545 calories, I eased up for the few remaining meters of warm down. It was done at RPE level 5. A screen recording was made for those who’d like to row along with it. The screen recording is on YouTube at this link: Indoor Rowing 547 Calories 01262019
There was another 2K done very slowly on the rowing machine at RPE Level 1 and a few kilometers on the SkiErg at an easy effort level of RPE Level 2. All totaled, the distance on rower and SkiErg today came to 16177 meters.
There is no HRV analysis reading for this morning because I was having a bit of Afib at the time the HRV reading should have been taken. Afib during an HRV reading skews the reading and basically makes it worthless. So the EliteHRV app was skipped for today and instead I savored and drank black coffee.
The Afib started early this morning after I woke for a bathroom call at about 0500 and returned to bed. So… rather than lay awake, I got up. Sleep had been good until then but total sleep was a little short, at 5 hours 50 minutes.
I felt okay, so I assumed the HRV reading would have been a “GO” for doing any workout. The goal for today’s aerobic activity was to burn 800 calories. The goal was reached with 3 sessions on the SkiErg and one on the rowing machine.
From first to last they were (1st): A 99 calorie warmup on SkiErg at RPE Level 3, (2nd): 1K on SkiErg at RPE Level 5 (3rd): 2K on SkiErg at RPE Level 6, (4th) 540 calories in 8,995 meters on rowing machine at RPE Level 5.
A screen recording for those who’d like to row-along was made of the rowing session and it is available at this link: Indoor Rowing 540 Calories 01232019
After today’s aerobic workouts I felt tingly, all over. It’s a good feeling.
Today’s rowing was a preset distance of 13,400 meters. That distance was chosen based on the distance rowed yesterday to reach 800 calories. That was the main workout and it was done at RPE Level 6. It was followed by another attempt at doing a 500 meter sprint on the SkiErg, which was done at RPE Level 10. Lastly there was a 2 minute warmdown at RPE Level 1.
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
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.
Today’s main workout was an aerobic row of 19,384 meters. It was at RPE level 2. It was followed by a first time attempt at a one minute sprint on the SkiErg, at what started out at RPE level 10 and faded. That was followed by 500 meters on the SkiErg at RPE level 5, to serve as a warm down for a warm down. Lastly, there was a SkiErg final warm down of about two minutes at RPE level 1.
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:
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: