Chasing Stripes 016 — Removing Friction

May 22, 2026 – EDS Awareness Month

There are sessions where you chase numbers.

There are sessions where you chase rhythm.

And then there are sessions like this one — where the entire goal is simply to remove friction.

Not forcing the pace.

Not wrestling the handle.

Not trying to manufacture intensity that isn’t there.

Just sitting down in the middle of a workday, locking the monitor on r20, and building quality metres one stroke at a time.

For people living with EDS, consistency matters more than occasional perfect days. Sustainable training usually comes from repeatable loading, controlled progression, and learning where the line is before you cross it. Sometimes the smartest sessions are the ones that leave something in the tank.

That was today.

Session 016

40:00 continuous @ r20

Distance: 9,670m

Average Pace: 2:04.1/500m

Average HR: 135

Max HR: 146

Stroke Rate: 20 spm

5-minute splits:

2:05.9

2:05.4

2:04.8

2:04.4

2:03.8

2:03.4

2:02.9

2:01.8

The shape of the row mattered more than the headline number.

No spikes.

No panic pacing.

No mid-session collapse.

Just a gradual squeeze on the pace while the rate stayed nailed to twenty.

The final split came down naturally because the early part of the row stayed under control. That’s the part people often miss. Fast endings are usually built long before the last five minutes. They come from restraint early on — from not feeding the handle-down demons too soon.

The work gym sessions always feel different from the shed rows. Different atmosphere. Different distractions. Different fatigue. But in some ways they’re useful because they strip things back to basics. No perfect setup. No “race environment.” Just you, the erg, and whether you can stay disciplined for forty minutes.

That’s what this block is really about right now.

Building repeatable work.

Building fatigue resistance.

Building sessions that can stack together week after week.

Not forcing speed.

Just removing friction.

#MoveForEDS

#ChasingStripes

#BuiltThroughControl

#Concept2

#BeowulfIndoorRowingCrew

Chasing Stripes 015 — Moving Through Fatigue

21 May 2026

EDS FACT #15 — Fatigue with EDS isn’t always solved by stopping completely. Sometimes it’s about adjusting the load, respecting recovery, controlling intensity, and still finding a way to move consistently within your limits. Sustainable progress is built through management, not destruction.

Some sessions are built on freshness.

Others are built on discipline.

Today was definitely the second category.

Long day on the road. Up at 4:30am, Dublin and back, home around 7pm, and by the time I got into the shed it was already pushing late. The easy option would’ve been to skip it completely. Instead, the goal became simple:

Get under the handle. Stay controlled. Build another layer.

40 minutes continuous at r20.

No chasing numbers early. No forcing pace. Just settling the flywheel, keeping the stroke long, and letting the session gradually come to me instead of trying to attack it.

The opening 5 minutes were deliberately conservative at 2:06.9 pace with HR at 120. From there the rhythm slowly tightened naturally across the row:

10 min — 2:05.8

15 min — 2:04.6

20 min — 2:03.8

25 min — 2:03.1

30 min — 2:02.7

35 min — 2:01.9

40 min — 2:01.1

That’s the kind of progression I like seeing right now. Controlled pressure instead of emotional rowing.

Final numbers:

40:00 continuous

9695m

2:03.7/500m

r20

134 avg HR / 147 max

Drag factor 152

185w average

806 strokes

Respiration stayed stable for most of the session before gradually climbing late as the effort tightened up. Nothing explosive. Just steady aerobic loading and fatigue resistance built through repeatable work.

That’s really what this current block is about.

Not hero sessions.

Not testing fitness every night.

Just stacking controlled metres together and letting consistency do the work over time.

Another stripe earned.

Another session locked in.

Chasing Stripes 014 — Moving Through Fatigue

EDS Fact #14 — Fatigue changes the rules.

For many living with EDS, recovery isn’t only about muscles — nervous system fatigue, poor sleep, long days and stress all affect performance. Sometimes the win is simply showing up, moving well and keeping the rhythm under control.

4:30am alarm.

Dublin and back.

Home around 7pm.

On the erg at 10:30pm.

This was never going to be a session about pace chasing or testing limits. It was about protecting the block, staying consistent and getting quality metres done despite the day sitting around it.

30:00 continuous @ r20

7,249m

2:04.1/500m average

The row started exactly where it should have after a day like that — controlled and slightly heavy through the first 10 minutes while the body caught up with itself. From there the rhythm gradually settled and the pace slowly built without forcing it.

5:00 — 2:06.0

10:00 — 2:05.0

15:00 — 2:05.0

20:00 — 2:04.0

25:00 — 2:03.0

30:00 — 2:01.8

Heart rate behaved properly again too after fitting the new Duracell battery to the strap, rising smoothly from 121 to 139 with no dropouts.

That’s the kind of session that matters more than it looks on paper. Not dramatic. Not flashy. Just another controlled row added to the foundation.

The engine keeps moving forward through consistency, not heroics.

Built through control.

Chasing Stripes 013 — Built Through Control

EDS Fact #13 — Consistency matters more than perfection.

For many people living with EDS, sustainable training comes from repeatable effort, controlled loading, and respecting recovery — not from chasing perfect sessions every day.

Today’s row was another lunchtime session in the work gym.

40:00 continuous
9760m
2:02.9 average
r20 throughout

The row built steadily across the full forty minutes:

• 2:05.0
• 2:04.4
• 2:03.5
• 2:03.0
• 2:02.5
• 2:02.0
• 2:01.5
• 2:01.0

A clean progressive session with the pace gradually coming down while the stroke rate stayed locked at r20.

The heart-rate strap dropped out halfway through the row, so the HR data after 20 minutes is unusable, but the effort itself stayed smooth and controlled throughout.

One thing becoming noticeable is the difference between the work-gym rows and the late-night shed sessions. Midday rows seem to allow a slightly cleaner rhythm and better pace control, while the late-night rows are often done carrying the fatigue of the full day.

Either way, the focus stays the same: quality metres, repeatable rhythm, and building the engine patiently one session at a time.

#MoveForEDS

Chasing Stripes 012 — Back Under the Handle

EDS Awareness Month – #MoveForEDS

People with EDS often have to think differently about consistency and recovery. Progress isn’t always built through maximal sessions. Sometimes it’s built through controlled movement, repeatable work, and learning how to accumulate training without constantly crossing the line into fatigue.

Tonight was about exactly that.

First row since the 15th. No hero session. No forced pace. No chasing numbers for the sake of seeing them on a screen. Just thirty minutes of getting back into rhythm and reconnecting with the stroke properly.

30:00
7314m
2:03.0 average
r20
130 average HR

The important thing wasn’t the average pace. It was how the row settled.

The opening few minutes were just about finding movement again. Letting the flywheel spin. Letting the body remember the sequence. Legs first. Handle acceleration. Relaxed recovery. Nothing rushed.

Then the rhythm started building naturally.

2:05s became low 2:04s.
Low 2:04s became 2:03s.
Then the final quarter started edging towards 2:01 pace without any increase in rate.

That’s the part that matters.

The stroke rate never changed. The effort didn’t suddenly become aggressive. The speed came from connection and efficiency rather than forcing the machine.

That’s proper r20 rowing.

The heart rate profile told the story too. Controlled rise all session. No spikes. No panic. No hanging on. Just a steady aerobic climb into the low 140s by the finish.

Exactly where it should be.

The biggest positive was probably the feel of the row more than the numbers themselves. The handle stayed connected. Power application stayed smooth. No ugly pulling. No desperate finish. Just controlled pressure building stroke after stroke.

Built through control.

There’s a temptation after a few days away from the machine to “make up” for missed sessions. Usually that just turns into rowing emotionally instead of rowing intelligently.

Tonight wasn’t about proving fitness.

It was about rebuilding rhythm.

The aerobic base doesn’t come from smashing random sessions together. It comes from repeatable quality metres done consistently enough that the body adapts without constantly being dragged into fatigue.

That’s the foundation again now.

One controlled session at a time.

— Paul Buchanan
Beowulf Indoor Rowing Crew

Chasing Stripes 011 – Back In The Shed

 EDS Awareness Month – #MoveForEDS

People with EDS often have to approach recovery differently. Sometimes the biggest win is not smashing yourself into the ground, but learning when to rebuild through controlled movement, consistency and patience.

Back home. Back in the shed. Back on the erg.

The half marathon was two evenings ago in the hotel gym in Dublin. Yesterday morning was just a controlled half-hour row before travelling home, and tonight was about settling back into rhythm again without turning it into a battle session.

30:00

7347m

2:02.5/500m

r20

What stood out tonight was the control.

The rate barely moved from 20 for the entire row and the pace gradually tightened naturally as the session settled in. No forcing it. No chasing numbers. Just sitting behind the handle and letting the rhythm build.

The final section eased down through:

2:02.2 → 2:01.4 → 2:00.9

That’s the sort of low-rate pressure that matters. Controlled acceleration without needing to lift the rate.

The heart-rate receiver decided to throw another tantrum midway through the row, so the graphs look more dramatic than the session actually felt. Apparently I went from steady aerobic rowing to briefly flatlining before making a miraculous recovery...Technology.

The new shoes made their first proper appearance tonight too. Black with bright white stripes.

Accidentally very on-brand for Chasing Stripes.

These are the sessions that don’t look special from the outside, but they matter. Controlled metres. Repeatable work. Building durability again without waking the handle-down demons.

Just another layer added.

#ChasingStripes

#MoveForEDS

#Concept2

#IndoorRowing

#BeowulfIRC

# Chasing Stripes 010 – Hotel Gym Recovery Row

EDS Awareness Month – #MoveForEDS

Ehlers-Danlos Syndrome (EDS) doesn’t always look dramatic.

Sometimes it looks like pacing yourself properly. Sometimes it means backing off when ego wants to push harder. Sometimes it means understanding that consistency beats destruction.

Recovery matters. Rhythm matters. Listening to the body matters.

That’s what this session was about.

---

The morning after the hotel half marathon, there was a small opportunity for another row before heading home from Dublin. Nothing heroic planned. No target pace chasing. No “fitness test”.

Just 30 minutes of controlled aerobic work at r20.

The goal was simple:

keep the stroke smooth, keep the pressure even, and let the body absorb yesterday’s work instead of fighting it.

## Session Details

30:00 Continuous Row

Location: The Address Hotel Dublin

Rate: r20

- Distance: 6958m

- Average Pace: 2:09.3/500m

- Average HR: 125 bpm

- Max HR: 135 bpm

- Average Power: 162 watts

- Drag Factor: 126

- Stroke Count: 600

### Split

| Time | Distance | Pace | Rate | HR |

|---|---|---|---|---|

| 5:00 | 1159m | 2:09.4 | 20 | 118 |

| 10:00 | 1162m | 2:09.0 | 20 | 118 |

| 15:00 | 1163m | 2:08.9 | 20 | 127 |

| 20:00 | 1161m | 2:09.1 | 20 | 128 |

| 25:00 | 1154m | 2:09.9 | 20 | 130 |

| 30:00 | 1159m | 2:09.4 | 20 | 135 |

---

This was one of those rows where the graphs tell the story.

Power stayed almost completely flat.

Stroke rate barely moved.

Heart rate climbed gradually and predictably.

No spikes. No wrestling matches with the monitor. No panic.

Just controlled aerobic work.

The kind of session that used to sit quietly underneath the old RoadToSub6 training blocks. The sessions nobody notices individually, but the ones that quietly build durability over months.

And that’s probably the biggest lesson from this whole Chasing Stripes block so far:

Not every session needs to prove something.

Some sessions are there simply to keep the machine turning over. To reinforce rhythm. To build repeatable movement. To leave the erg feeling better than when you sat down.

Yesterday was about perseverance.

Today was about control.

Another stripe locked in.

Chasing Stripes 009 — Hotel Gym Half Marathon

Sometimes the best sessions are the ones that almost don’t happen.

Hotel gym. Late evening. No shed. No routine. No “perfect setup.”

Just a quiet opportunity to sit down on the erg and see if the body would settle into rhythm.

The target wasn’t speed.

The target was control.

21,097m.

90 minutes.

Heart-rate capped.

Low-rate work.

No drama.

The first half settled in nicely around 2:07–2:08 pace at r20 with the heart rate gradually building instead of spiking. Exactly the kind of session that matters long term — not flashy, not social-media pace chasing, just quality metres stacked patiently.

Then came the rough patch.

Around the hour mark the HR trace dipped hard from strap issues, and there was a small fade in rhythm through the fifth split. In older training blocks that kind of interruption could derail the whole session mentally. Tonight it was just acknowledged and absorbed. Handle down. Refocus. Build again.

That’s the difference.

The final quarter tightened back up into controlled 2:06–2:07 work while keeping the stroke rate disciplined. No sprint finish. No emptying the tank. Just steady pressure all the way to the line.

21,097m completed in 1:29:59.4.

Not a race piece.

Not a PB attempt.

Just another layer added to the aerobic base.

The kind of work that doesn’t look dramatic while you’re doing it — but quietly changes what you’re capable of later.

---

## Session Stats

- Half Marathon: 21,097m

- Time: 1:29:59.4

- Avg Pace: 2:08.0/500m

- Avg HR: 132 bpm

- Max HR: 189 bpm (strap spike/error)

- Avg Rate: 20 spm

- Avg Power: 168w

- Drag Factor: 126

- Training Effect: 3.5 Aerobic

- Location: The Address Hotel Dublin

---

## EDS Awareness Month — Zebra Fact #9

People with EDS often have to become experts in pacing, energy management, and recovery long before most others ever think about it.

Progress isn’t always about pushing harder.

Sometimes it’s about learning how to keep moving forward without crossing the line that sets you back.

Chasing Stripes 008 — Hotel Gym Miles

Ehlers-Danlos Syndromes (EDS) are not just “being flexible.”

They are complex connective tissue disorders that can affect joints, skin, blood vessels, digestion, fatigue levels, autonomic function, healing, and day-to-day quality of life.

As part of the Move for EDS challenge and EDS Awareness Month, this morning’s session came from the gym in the Croke Park Hotel, Dublin.

No shed setup.

No familiar surroundings.

Just another chance to bank some controlled aerobic work and keep the consistency going.

Session Details

30:00

7194m

2:05.1 average pace

r20

179w average

Average HR: 128

Max HR: 149

Drag Factor: 134

Temperature: 18.6–18.7°C

Humidity: 46–47%

A very controlled aerobic row throughout:

smooth HR rise

stable power trace

disciplined rate control

slight negative split across the second half

Exactly the type of session that quietly builds durability without digging a hole.

The important thing with hotel gym sessions is simply getting the work done. Different erg, different environment, but the same goal: quality metres, controlled rhythm, consistency over hype.

One more row banked.

One more step forward.

One row at a time.

Chasing Stripes 007 — Quiet Work

May 10, 2026

EDS Awareness Month keeps pulling the same lesson back to the front: movement has to be repeatable, controlled, and sustainable.

Not every session needs to be a test. Sometimes the win is keeping the rhythm alive without adding unnecessary load.

This was one of those rows.

The weekend was busy. Communion preparations. Travel. A disrupted routine. Training had to fit around life rather than the other way around.

So the goal was simple:

Keep moving.

Keep it controlled.

Keep the aerobic engine alive.

30 minutes.

Rate 20.

No drama.

The opening few minutes were deliberately restrained. Low pressure through the legs. Relaxed hands. Just enough connection at the catch to keep the flywheel honest without dragging the heart rate upward.

The monitor sat around 2:07 pace for most of the opening half while the body settled into rhythm.

Nothing spectacular.

Exactly as intended.

Then the row started to come to life on its own.

The pace crept down naturally:

2:07.6

2:07.2

2:07.0

2:06.2

2:05.1

2:05.5

No attacking the split.

No forced push.

Just better connection and cleaner rhythm as the minutes accumulated.

That is what low-rate rowing teaches better than almost anything else: when you stop forcing speed, efficiency starts creating it for you.

The heart-rate trace told the same story. A gradual rise from warm-up territory into controlled low aerobic work, peaking late without the row turning into strain.

No spikes.

No chaos.

No panic rowing.

Just steady work.

Session notes

Time: 30:00

Distance: 7117m

Average pace: 2:06.4 /500m

Average rate: 20spm

Average HR: 126 bpm

Max HR: 144 bpm

Average power: 173w

Drag factor: 128

Training effect: 2.2 aerobic

Exercise load: 17

7117 metres at 2:06.4 pace for an average heart rate of 126 is a different row to where this block started only days ago.

That matters.

The flashy sessions get attention.

The quiet sessions build foundations.

Tonight was quiet work.

And quiet work still counts.

Chasing Stripes 006 — Flow

May is EDS Awareness Month, and one of the biggest lessons with EDS is that consistency usually beats intensity.

Tonight’s session was built around that idea.

No heroic pace targets.

No chasing numbers too early.

Just controlled work at r20 and letting the session develop naturally.

The original lunchtime row never happened, so this became an evening shed session instead. Sometimes training has to fit around work, family, fatigue, and life in general. The important thing is keeping the chain moving.

The plan was simple: hold rhythm, sit on pressure, and build gradually if the body allowed it.

That’s exactly how the row unfolded.

The opening 10 minutes were deliberately calm while the heart rate settled into the work. Stroke rate stayed locked at r20 almost the entire way through, power stayed smooth, and the pace slowly tightened across the session without forcing anything.

By the final five minutes the pace had naturally moved under 2:00/500m while the heart rate still stayed controlled.

That’s the sort of session that matters long term.

Not because it looks dramatic on paper, but because it builds repeatable aerobic strength without digging a recovery hole afterwards.

Main set: 30:00 @ r20

7372m

2:02.1 average

131 avg HR / 145 max HR

192w average

Drag factor 133

Including warm-up and cool-down, the total session came out at 40 minutes continuous work.

The graphs tell the story: steady HR drift, stable power, stable stroke rate, and a controlled late lift instead of a fade.

That’s proper low-rate aerobic rowing. Built through rhythm. Built through patience. Built through control.

With EDS, flow matters. Consistency matters. Smooth movement matters.

Another quality session banked.

Chasing Stripes 005 — Flow

 Today’s EDS focus was controlled movement.

With Ehlers-Danlos syndromes, load is not just about how hard a session looks on paper. It is about how the body responds to repeated movement, fatigue, joint control, and recovery afterwards. A session can be short and easy, but still needs to be managed properly.

This was a lunchtime row at work, so the aim was simple: keep it smooth, keep the heart rate controlled, and finish feeling better rather than drained.

The session was 30 minutes continuous, with the first 5 minutes used as the warm-up, 20 minutes of main rowing, and the final 5 minutes as a cool-down.

The main piece sat nicely under control. Heart rate stayed low and stable, with no big spikes, and the rate stayed mostly around 19–20 spm before easing down near the end.

That made this a useful EDS awareness session: not dramatic, not forced, just controlled movement and sensible pacing.

The row finished at 6,870m in 30:00, averaging 2:11.0/500m, with an average heart rate of 117 bpm and a max of 127 bpm.

For Chasing Stripes, this was a good reminder that progress is not always about pushing harder. Sometimes it is about moving well, respecting the limit, and keeping the work repeatable.

Session 005 30:00 continuous

5:00 warm-up | 20:00 main | 5:00 cool-down

Distance: 6,870m

Average pace: 2:11.0/500m

Average heart rate: 117 bpm

Max heart rate: 127 bpm

Average stripe rate: 19 spm

Drag factor: 130

Chasing Stripes 004 – Load

Date: 5th May

Session: 40:00 @ r19

Distance: 9,119 m

Pace: 2:11.6 /500m

Heart Rate: 118 avg / 131 max (monitor drop mid-session)

---

EDS Focus – Load

With EDS, training isn’t about how hard you can go.

It’s about how well you can manage the load.

- Controlled stroke rate

- Stable pacing

- Low cardiovascular strain

- No accumulated fatigue

That was the point of today’s row

---

Session Breakdown

Warm-up – 5:00

Steady and controlled. Heart rate built gradually into range with no spikes.

Main – 30:00

Pace settled early around 2:10–2:11 and stayed there. Stroke rate consistent at 19–20 spm.

Movement stayed smooth, long, and repeatable.

At ~30 minutes there was a clear heart rate drop — not effort-related, just a monitor issue. I’ll try to get the battery changed tomorrow.

Cool-down – 5:00

Pace eased to ~2:19. Heart rate came down cleanly. Finished under control.

---

What Matters

This session was about load management.

No spikes.

No chasing numbers.

No drift into higher effort.

Just consistent, controlled work from start to finish.

--

Takeaway

Consistency beats intensity.

Sessions like this build durability without forcing it.

No ego. No rushing. Just controlled work, repeated.

That’s how this gets built.

Chasing Stripes 003 – Load

Date: Monday, 4th May 2026

Day 3 of the Chasing Stripes series, and the theme was load.

Today included paving and manual work before the row, so the session was not done on fresh legs. That made the aim very clear: keep the work controlled, keep the heart rate capped, and do not chase pace.

The Session

40:00 RowErg

Structure:

5:00 warm-up

30:00 steady main row

5:00 cool-down

Distance: 9,076m

Pace: 2:12.2 /500m

Stroke Rate: 19 spm

Average Heart Rate: 118 bpm

Max Heart Rate: 136 bpm

Drag Factor: 128

The Row

The target for the main section was around 2:10 pace, with a heart rate cap of 130.

Because of the load already in the body from paving, the heart rate cap mattered more than the pace. The pace was allowed to settle where it needed to, rather than being forced.

The first 5 minutes were the warm-up.

The 30-minute main row stayed controlled, with the rate around 20 and the effort kept inside the planned limit.

The final 5 minutes were the cool-down, with the rate and pace eased deliberately.

There was a clear heart rate drop around three-quarters of the way through, but that looks like a monitor issue rather than a real effort change.

Zebra Fact #3 – Load

EDS affects connective tissue.

Connective tissue helps support joints, muscles, ligaments, skin, and other parts of the body.

For people with EDS, repeated load can be harder to manage. Ordinary activity, manual work, exercise, or holding the body in one position can build fatigue, pain, and joint instability.

Why This Matters

Today’s row linked directly to the EDS theme.

It was not about proving fitness.

It was about managing load.

That meant respecting the fatigue already there, keeping the session controlled, and adjusting pace to stay within the limit set.

For many people with EDS, this kind of management is not optional. Activity has to be balanced against fatigue, pain, and joint stability.

Today was a simple training example of that idea:

Do the work.

Respect the limit.

Manage the load.

Learn More

You can learn more about Ehlers-Danlos Syndrome here:

https://www.ehlers-danlos.com

Day 3 done.

Load managed.

Chasing stripes, one controlled session at a time

Chasing Stripes 002 – Control

Date: May 3rd, 2026

Day 2 of the Chasing Stripes series, and the theme was control.

This row was planned for May 2nd, but the day turned into its own kind of training: coaching my son’s rugby, joining in with a kids versus parents game, concreting in the garden, and a few household jobs.

So today I was not starting fresh.

There was fatigue in the body, but the aim was simple: complete the row under the conditions set — controlled rate, controlled heart rate, and no chasing pace.

The Session

40:00 RowErg

Structure:

5:00 warm-up

30:00 steady main row

5:00 cool-down

Distance: 9,328m

Pace: 2:08.6 /500m

Stroke Rate: 20 spm

Average Heart Rate: 125 bpm

Max Heart Rate: 136 bpm

Drag Factor: 128

The Row

Today was not about speed.

It was about restraint.

The goal was to keep the effort aerobic, hold the rate around 20, and let the pace be whatever it needed to be to keep the heart rate under control.

That meant not chasing 2:04 or 2:05.

It meant accepting 2:08–2:09 because that was the right effort for today.

The heart rate stayed where it needed to be. The stroke rate stayed steady. The session stayed inside the box.

That was the win.

Zebra Fact #2 – Control

People with Ehlers-Danlos Syndrome often need to move with more control to protect their joints from strain or injury.

That ties directly into today’s row.

Controlled movement matters.

Not every session needs to be harder, faster, or more impressive. Sometimes the important part is keeping the body within safe limits and doing the work without tipping over the edge.

Why This Matters

EDS Awareness Month is about helping people understand what EDS means in real life.

For many people with EDS, movement has to be managed carefully. Fatigue, repetition, and poor control can all increase the risk of pain, injury, or joints moving where they should not.

Today’s row was a simple example of that idea in training.

I was tired before I started, so the session had to be managed.

Control over ego.

Control over pace.

Control over effort.

Learn More

You can learn more about Ehlers-Danlos Syndrome here:

https://www.ehlers-danlos.com

Day 2 done.

Conditions respected.

Chasing stripes, one controlled row at a time.