Another endurance building session (hopefully). I decided to stick to the 200W level.

I expected this to be a hard session. After yesterday’s running I feel delayed onset muscle soreness (DOMS) and didn’t expect my energy stores to be fully replenished. Funny enough, during the session I sensed that I was OK and kept the 200W level, apart from a slightly slower first interval. Heart rate stayed nice and low (higher than I used to row my steady state intervals but at least it didn’t creep towards 165).

Workout Summary - Dec 06, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS
--|20432|86:00.0|02:06.3|173.8|21.6|149.9|160.0|11.0
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|Comments
01|04872|20:00.0|02:03.2|187.4|21.1|143.6|154.0|11.6|#1
03|04972|20:00.0|02:00.7|199.1|22.4|152.5|159.0|11.1|#2
05|04969|20:00.0|02:00.8|198.8|22.9|153.9|160.0|10.8|1.2 mmol/L
07|04975|20:00.0|02:00.6|199.5|23.4|152.8|158.0|10.7|1.4 mmol/L


All good. A very successful finger stab at 60 minutes. Blood kept flowing out of my finger for another 5 minutes during the row. I am starting to be less nervous about this.

Listened to the radio during the row. Pop songs alternated with sport reporting. Biathlon is on. I love doing cross country skiing, but for watching (and listening) biathlon is much more interesting.

The leader of the World Cup is a Czech lady named Gabriela Soukalová:

Biathlon athletes must have fantastic aerobic endurance. What makes it interesting to watch is the shooting.

Woke up at 4:15 to take the taxi to the airport, through a rainy Brussels. Took the 6:25 AM flight to Munich, where I had a breakfast, had my shoes shined, and sat down at the gate for my connection with lots of German newspapers. It’s nice to read foreign papers. You get a different perspective on things.

The flight to Brno was empty. Really empty. Besides me, there was one other passenger. I chatted a bit with the flight attendant. It’s a new route and it hasn’t been advertised much, but I also think that the departure times around noon are not very well chosen. If I want to fly from Brno to have meetings somewhere (other than Munich), I need an extra hotel night, and I end up with a lot of unused time.

Well, it was pleasant for me and a relaxed flight for the attendant, but I doubt BMI regional makes money on this.

Had lunch with Romana in a good Italian restaurant in town, then drove home. Worked a bit, then a 3×20 min session.


Workout Summary - Dec 04, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-DPS
--|15365|64:00.0|02:05.0|179.4|21.4|155.4|11.2
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|DPS-|Comments
01|04907|20:00.0|02:02.3|191.4|21.4|146.7|11.5|
03|04964|20:00.0|02:00.9|198.2|22.0|159.5|11.3|
05|04947|20:00.0|02:01.3|196.1|22.3|162.9|11.1|


The summary pace is including the 2 minutes of rest between the intervals.

I didn’t really force myself to hold 200W, but rather rowed on feel. Ended up rowing very close to Tuesday’s result but it felt a whole lot easier.

Heart rate was just 2 beats lower. Heart rate drift was the same.

Lactate was at 1.5 mmol/L though, compared to Tuesday’s 2.5 mmol/L.

Tomorrow,  Romana’s girls and I will do another running event under the “cross-training is fun” banner.