Non-rest rest day. 2x5K sub UT2

I usually try to take 1 rest day per week, but I also want to keep going with Mud Season madness.  So far I’ve missed 3 days, and you can need to get 25 days of rowing in March in to meet the challenge.

Nonetheless, I wanted to go very easy today, so I just did a 5K lactate test, and then a sub-UT2 5K cool down.

Lactate test was much more in line with what I expected today.  186W, 137HR and 1.7mmol/l lactate.  So, 186W is a fine training power for static erg.  I think it’s a good thing that my static and slide training power is converging.

2015-03-15_10-41-42

Output
Workout Summary – Mar 15, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:33.0_|_02:03.3_|_186.7_|_19.1_|_128.6_|_ 60.0% _|_12.8_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:06.5_|_02:02.6_|_190.0_|_19.4_|_112.7_|_ 48.7% _|_12.6_|_09.8
02_|_01250_|_05:07.5_|_02:03.0_|_188.1_|_19.5_|_130.6_|_ 61.4% _|_12.5_|_09.6
03_|_01250_|_05:08.9_|_02:03.6_|_185.6_|_19.0_|_134.7_|_ 64.3% _|_12.8_|_09.7
04_|_01250_|_05:10.1_|_02:04.0_|_183.4_|_18.4_|_136.9_|_ 65.9% _|_13.2_|_10.0

To make the second piece a bit more entertaining, I started at a 2:03 pace and slowed down by 3 seconds for each 1000m split.  It was a good way to keep working on posture.

2015-03-15_10-40-38

Output
Workout Summary – Mar 15, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_21:22.5_|_02:08.2_|_165.9_|_18.5_|_129.6_|_ 60.7% _|_12.7_|_09.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_04:04.8_|_02:02.4_|_190.9_|_20.1_|_126.7_|_ 58.6% _|_12.2_|_09.5
02_|_01000_|_04:10.7_|_02:05.4_|_177.6_|_19.6_|_133.9_|_ 63.8% _|_12.2_|_09.1
03_|_01000_|_04:16.1_|_02:08.1_|_166.7_|_18.7_|_132.2_|_ 62.5% _|_12.5_|_08.9
04_|_01000_|_04:23.3_|_02:11.7_|_153.4_|_16.9_|_129.7_|_ 60.8% _|_13.5_|_09.1
05_|_01000_|_04:27.6_|_02:13.8_|_146.2_|_17.3_|_125.4_|_ 57.7% _|_13.0_|_08.5

Tomorrow:  Scheduled for a 4×20′ steady state session.  I have to figure out when I can squeeze in a workout.  I’ve got all kinds of logistical challenges between car repairs and a flight off to Phoenix in the evening.  One way or another, I’ll get at least 10K in.

4 thoughts on “Non-rest rest day. 2x5K sub UT2

    • gregsmith01748 says:

      Hi Frank,
      I have a lactate meter. It works like a blood glucose meter. You prick a finger tip and take a small blood sample.
      I’ll post something that describes the equipment and process in more detail.

      Like

  1. wjschmidt2 says:

    Greg,

    The journey starts again today.

    Sundays are my only solid day to read and post comments, so forgive me if I am silent during the week.

    Congrats on the 10k the other day. And the CTC. The basic endurance and speed are there.

    Warmer days will arrive just not soon enough.

    Bill

    Like

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