Day: March 18, 2015

3x5K / 2’r

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I spent the day in meetings in Phoenix and then had dinner with the customer.  I wolfed down a delicious bone in rib-eye, drained a couple of glasses of Guiness (it was St. Patrick’s Day after all) and then bolted for the airport to catch the red eye.

My red eye arrived in Boston around 5:45AM and after waiting for a shuttle bus to my car for nearly half an hour, I just decided to go home instead of heading straight to work to grab a nap.

A couple more hours of sleep was definitely a good thing, but I was still not in the mood to face a more intense interval session.  So, I substituted a steady state session to keep working on aerobic base.  I rowed this at home on a static erg.

Today’s session was 3x5K with about 2 minute rests between pieces.  Target power was 188W.  I tested lactate after the first 5K and got 1.7mmol/l, right in the sweet spot.

The next two pieces, I pushed up the power to 190W and was gratified to see my HR stay quite low with minimal drift over the 60 minutes.  I ended the session feeling better than when I started.

2015-03-18_15-57-25

1st 5K – 188W – Lactate = 1.7 at end

Output
Workout Summary – Mar 18, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:29.9_|_02:03.0_|_188.1_|_18.9_|_134.0_|_ 63.8% _|_12.9_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_01250_|_05:05.5_|_02:02.2_|_191.8_|_19.2_|_125.2_|_ 57.6% _|_12.8_|_10.0
02_|_01250_|_05:07.3_|_02:02.9_|_188.5_|_18.7_|_135.9_|_ 65.2% _|_13.0_|_10.1
03_|_01250_|_05:07.9_|_02:03.1_|_187.4_|_18.7_|_137.3_|_ 66.2% _|_13.0_|_10.0
04_|_01250_|_05:09.3_|_02:03.7_|_184.8_|_18.8_|_137.7_|_ 66.4% _|_12.9_|_09.8

2015-03-18_15-58-30

2nd 5K – 190W avg

Output
Workout Summary – Mar 18, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:24.8_|_02:02.5_|_190.5_|_19.2_|_137.4_|_ 66.2% _|_12.8_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:05.5_|_02:02.2_|_191.9_|_19.8_|_131.7_|_ 62.2% _|_12.4_|_09.7
02_|_01250_|_05:06.6_|_02:02.6_|_189.8_|_18.8_|_138.3_|_ 66.9% _|_13.0_|_10.1
03_|_01250_|_05:06.7_|_02:02.7_|_189.6_|_19.0_|_139.7_|_ 67.9% _|_12.9_|_10.0
04_|_01250_|_05:06.1_|_02:02.4_|_190.7_|_19.0_|_140.0_|_ 68.1% _|_12.9_|_10.0

2015-03-18_15-59-21

3rd 5K – 190W avg

Output

Workout Summary – Mar 18, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:24.9_|_02:02.5_|_190.4_|_18.8_|_140.3_|_ 68.3% _|_13.1_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:05.6_|_02:02.2_|_191.7_|_19.0_|_136.3_|_ 65.5% _|_12.9_|_10.1
02_|_01250_|_05:05.8_|_02:02.3_|_191.2_|_18.6_|_141.6_|_ 69.2% _|_13.2_|_10.3
03_|_01250_|_05:07.0_|_02:02.8_|_189.0_|_18.8_|_142.8_|_ 70.1% _|_13.0_|_10.1
04_|_01250_|_05:06.5_|_02:02.6_|_189.9_|_18.6_|_140.6_|_ 68.5% _|_13.2_|_10.2

Tomorrow:  Another attempt at the 5×1500 that I blew off today.  1:50 pace target.

Fun in the desert. 4×20’/1’r at Scorpion Crossfit

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In Phoenix.  There was a great Crossfit box less than half a mile from my hotel.  They let me use an erg and didn’t even charge me a guest fee.  They were also very nice, just like every other crossfit that I’ve visited.

I just wanted to munch some meters today.  I intended to row at 186W, but the atmosphere got to me and I ended up pushing harder and running a higher heart rate than I should have.  My HR monitor started acting stupid after 40 minutes, but even before that I was pushing up into the low 150s.  After 60 minutes, I had to make a decision to either slow it way down or have a little fun.  I decided on fun in the form of a 20 minute L4 with these powers

r18 – 180

r20 – 200

r22 -220

And I rowed 22/20/18/22/20/18/22/20/18/22 (2′ each).  It was good sweaty exercise.

2015-03-17 07.03.41

While I was rowing I saw them working on the WOD which was 8 rounds of 30 seconds on the rower shooting for max calories, then 30 seconds of box jumps with 30 second rests for 8 rounds.  I didn’t see what they were pulling, but I did one 30 second rep just to try it out.  I managed 19 calories in 30 seconds, which is about a 1:25 split.

Tomorrow:  I’m due for an interval session.  I’m thinking 5×1500 at a sedate 1:50 to keep things ticking over.  I may back off since I will be fresh off the red eye.