The Power of Habit

Now, at the start of the winter off season, the most important thing is to keep working out regularly, keep sticking to the plan and building the habit. Coming back from illness, this is hard. On Monday, I actually decided to take a rest day to finish some fine tuning of a new feature on rowsandall.com. My plan allows for this sort of flexibility. I simply took the rest day on Monday instead of Wednesday.

Today, I listened to this Rowperfect rowing chat with Charlie Simpson and Jim Flood who have published a new book on rowing coaching. At the end of the podcast, they come to talk about Rowing Data. What they said made a lot of sense and I am excited to see that rowing data starts to be discussed more and more frequently.

 

The session was the usual 2 stretches of 30 minutes. In the first set, I rowed Wolverine plan rate ladders. I started doing the same in the second set, but noticed my heart rate rising to above 170 bests per minute, so I took down the power to stay under 165 beats per minute.

First 30 minutes:


Workout Summary - media/20171024-1835500o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07232|30:04.0|02:04.7|180.6|19.9|157.7|172.0|12.1
W-|07233|30:04.0|02:04.7|180.6|19.9|157.5|172.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|172.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02399|10:00.0|02:05.0|177.4|19.3|144.8|161.0|12.4
01|02421|10:00.0|02:03.9|182.4|19.8|160.3|167.0|12.2
02|02413|10:04.2|02:05.2|181.9|20.6|167.2|172.0|11.7

workout chart

Second 30 minutes:


Workout Summary - media/20171024-1835500o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07224|30:04.0|02:04.9|180.6|19.9|157.7|172.0|12.1
W-|07226|30:04.0|02:04.8|180.6|19.9|157.5|172.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|172.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02395|10:00.0|02:05.2|177.4|19.3|144.8|161.0|12.4
01|02413|10:00.0|02:04.3|182.4|19.8|160.3|167.0|12.2
02|02417|10:04.2|02:05.0|181.9|20.6|167.2|172.0|11.7

workout chart

Heart rate drift was 8% in the first interval (warming up effect) and 2% in the second one. I am not 100% sure how relevant this metric is, but rowsandall.com reports it, as it was requested by a user, so I take note of the values.

Before the session, I visited an exhibition of art work made by my daughter and her classmates.

my daughter's work