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Need to focus on LSD

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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.

pubchart


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.

pubchart


Workout #1 1/30/2018
time 0:50:07
meters 6486
pace 0:02:38
mean heart rate 134.8
 
Workout #4 2/7/2019
time 0:21:34
distance 4009
pace 0:02:41
mean heart rate 132
 
Workout #6 2/11/2019
time 0:45:07
distance 8491
pace 0:02:39
mean heart rate 129
 
Workout #6 2/14/2019
time 0:45:14
distance 8511
pace 0:02:39
mean heart rate 128
 
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
 
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
 
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...
 
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.
 
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...
 
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.
 
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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