Need to focus on LSD

miked

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I've been doing a bunch of strength work over the years and I love AGT, I just was ignoring the most important part: LSD. I thought I was getting enough with my weekend rucks, but I need more. The best I can fit into my schedule right now is ~30 minutes on the erg a few times a week. I'll be doing other strength work on the off days, but that's not the focus here.

To keep myself honest - and to (hopefully) show how the MAF stuff works, I have a chart here below which should automatically update as I add in new workouts. Blue is pace, Red is mean heart rate for the workout. More data points will show up as I get more days in.



And here's a cool metric - if we believe that MAF-type training works, then I should be able to go fast for the same effort - or really more distance per heart beat so here's my plot of that over time.



Workout #1 1/30/2018
time 0:50:07
meters 6486
pace 0:02:38
mean heart rate 134.8
 

miked

Double-Digit Post Count
Gah! It looks like the forum software caches the dynamic images so they don't auto update.

Live images here

https://docs.google.com/spreadsheets/d/e/2PACX-1vTv3SZyZvMW1xG8PbLRcDo3CYAjOwWBMS0e2saUsJmAMCwpXrRccoIt4uNw0ANKNQRy3Z8lK1Zo647M/pubchart?oid=1021991272&format=image

https://docs.google.com/spreadsheets/d/e/2PACX-1vTv3SZyZvMW1xG8PbLRcDo3CYAjOwWBMS0e2saUsJmAMCwpXrRccoIt4uNw0ANKNQRy3Z8lK1Zo647M/pubchart?oid=1821951546&format=image

Workout #2 2/1/2019
time 0:46:13
distance 8511
pace 0:02:43
mean heart rate 135

Workout #3 2/4/2019
time 0:35:07
distance 6774
pace 0:02:36
mean heart rate 129
 

miked

Double-Digit Post Count
Workout #4 2/7/2019
time 0:21:34
distance 4009
pace 0:02:41
mean heart rate 132
 

miked

Double-Digit Post Count
Workout #6 2/11/2019
time 0:45:07
distance 8491
pace 0:02:39
mean heart rate 129
 

miked

Double-Digit Post Count
Workout #6 2/14/2019
time 0:45:14
distance 8511
pace 0:02:39
mean heart rate 128
 

miked

Double-Digit Post Count
Workout #7 2/18/2019
time 0:37:34
distance 7007
pace 0:02:41
mean heart rate 128

Workout #8 2/20/2019
time 0:49:04
distance 8464
pace 0:02:54
mean heart rate 128

Workout #9 2/22/2019
time 0:43:14
distance 8012
pace 0:02:42
mean heart rate 128
 

miked

Double-Digit Post Count
I was fighting a cold this week. I'm surprised how much variance there is in my pace and heart rate for the same perceived effort...

Workout #10 2/25/2019
time 0:20:05
distance 3649
pace 0:02:45
mean heart rate 130

Workout #11 2/26/2019
time 0:26:31
distance 5010
pace 0:02:39
mean heart rate 125

Workout #12 2/27/2019
time 0:32:07
distance 6017
pace 0:02:40
mean heart rate 124

Workout #13 2/28/2019
time 0:33:57
distance 6009
pace 0:02:49
mean heart rate 124

Workout #14 3/1/2019
time 0:33:17
distance 6009
pace 0:02:46
mean heart rate 130
 

miked

Double-Digit Post Count
Schedule conspired against me. Only three LSD workouts in the first half of the month...

Workout #15 3/5/2019
time 0:45:13
distance 8009
pace 0:02:49
mean heart rate 122

Workout #16 3/12/2019
time 0:07:57
distance 1513
pace 0:02:38
mean heart rate 130

Workout #17 3/15/2019
time 0:32:49
distance 6017
pace 0:02:44
mean heart rate 127

I am noticing some more tiredness than usual when winding down for the night. I'm wondering if it's mitochondrial biogenesis that's starting to steal my energy...
 

miked

Double-Digit Post Count
Workout #18 3/19/2019
time 0:40:06
distance 7309
pace 0:02:45
mean heart rate 130

Workout #19 3/21/2019
time 0:45:05
distance 8112
pace 0:02:47
mean heart rate 126

Workout #20 3/26/2019
time 0:40:04
distance 7266
pace 0:02:45
mean heart rate 129

I'm really only down to 2 workouts/week. I know more would be better, but finding the contiguous time to row is the hard part. When I do Strength or A+A work, I can clean the gym and get ready for students between sets. When I'm stuck on the rower, not so much.
 

miked

Double-Digit Post Count
Workout #21 3/28/3019
time 0:40:05
distance 7548
pace 0:02:39
mean heart rate 131

I don't think I'll be able to get long (40+ min) rows in for the next month, but I'll be able to increase the frequency and maybe get a 15-20 minute row in every day. I hope that's enough...
 

miked

Double-Digit Post Count
Workout #22 4/1/2019
time 0:21:23
distance 4012
pace 0:02:40
mean heart rate 131

Workout #23 4/2/2019
time 0:20:55
distance 4016
pace 0:02:36
mean heart rate 134

Workout #24 4/3/2019
time 0:21:16
distance 4011
pace 0:02:39
mean heart rate 135

Workout #25 4/4/2019
time 0:16:08
distance 3015
pace 0:02:40
mean heart rate 131

Workout #26 4/5/2019
time 0:15:43
distance 3006
pace 0:02:37
mean heart rate 131

Workout #27 4/9/2019
time 0:21:07
distance 4013
pace 0:02:38
mean heart rate 132

Workout #28 4/11/2019
time 0:31:08
distance 6014
pace 0:02:35
mean heart rate 132

I'm starting to think that the rowing is not happy for my hips. Now that the weather is getting nice, I may have to move my LSD to long rucks on the weekends.
 

miked

Double-Digit Post Count
Switching it up. Two weeks without rowing and my hips and feet feel so much better. Weather hasn't been good for rucking yet, but I did get in 2.5 hours of what really amounted to A+A biking with my 7 year old at the bike park. Explode and relax and roll for 2.5 hours non stop!
 
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