Dec 4 2018
About Coaching
Although I make training plans for others and I have made training plans for myself, I am really happy to train a plan designed by our club’s head coach. There is something that makes executing someone else’s plan so much more rewarding. There is the feeling that somebody is willing to help you. It creates some extra commitment. And last but not least, you get to do some new sessions.
For the same reason I love our Sunday erg training group. This Sunday we were two men and two women, all Masters rowers. We put up some good music and set out to erg in our “lake view” erg room.
The session was 3km warming up followed by 2x(8x500m/80”)/6min. At 26spm. We changed it to 1’50 intervals which was about 500m for me (503 to 505), about 520m for Martin and a little less for the ladies, but at least we could start at the same times.
It was a hard but not impossible session and I managed to empty the tank with one minute to go doing 40spm and 1:35 pace. I need to ask the coach about this session. I guess it is typical threshold work.
On Monday I drove to Salzburg, participated in a workshop in the afternoon and had some social events in the evening.
This morning I did the following session:
40 minute running, followed by
5 series of 20 pushups, 40 squats and 30 sit-ups
The run was great. I am staying in a hotel close to the Congress center and right next to the river. So I woke up early and found a great foot/bicycle path with street lighting along the river.
I had some issue with my right calf after 4km, so the run back was a bit slower than the run there. But it was a great run with the view on the castle, the river, and the old town of Salzburg.
Mar 2 2019
Starting up after illness
It’s been a long time since I worked out. Here’s the chart that tells the story:
On February 14th, I did a normal 60 minute swim session. Nothing to complain about.
On Friday, February 15th, I was heading to my weights session when I noticed something like an upcoming cold. I don’t need HRV measurements to figure out when to take the intensity back. I am blessed with a pretty good feel for the state of my body. I did, however, decide to press on with the session. A weights session is intensive for the muscles, but in my experience it doesn’t worsen an upcoming cold.
On Saturday, I woke up with a very sore throat and a terrible headache. I canceled my session, thinking that a day of rest and a slow spinning or running session on Sunday would get me over it.
On Sunday, I was worse, and I canceled the light exercise that I had planned.
On Monday, I had a 39 degree fever. I should have stayed in bed, but I moved to the sofa and did my work calls from there. There was a major emergency at work that needed my full attention.
Of course that doesn’t help recovery. On Tuesday and Wednesday, I worked from home, still with a fever. On Thursday, I tried to get to the office, but that was a mistake.
I took the weekend after to get more rest and finally climb out of the valley of misery. On Tuesday, I still wasn’t feeling ready for a workout, and on Wednesday and Thursday I was on a two day work related conference that left me no time to work out.
So, long story short, today was the first day for two short workouts. A 30 minute run followed by a 30 minute workout in the rowing club weights room.
The weights room workout consisted of:
And finally a ten minutes of cooling down on the spinning bike.
The stats are pretty depressing, but it was so good to be active again:
There is also some very good news. The ice on our lake is retreating fast:
Tomorrow, I will do a group erg session with our Masters training group.
On Monday morning, I will fly to Casablanca for a customer visit. I’ve never been to Casablanca, so I am looking forward to it. The following video pretty much sums up what I know about Casablanca, but I expect it to be a bit different:
By sanderroosendaal • Uncategorized • 0 • Tags: illness, rowing, run, trainign, training, weights