I did a 20′ lactate test to start.

190W –> 1.9 mmol/l (moving in the right direction).  HR was a bit higher than yesterday.

–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04900_|_20:00.0_|_02:02.4_|_190.7_|_18.9_|_133.2_|_ 63.2% _|_13.0_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01230_|_05:00.0_|_02:02.0_|_192.9_|_18.8_|_121.4_|_ 54.9% _|_13.1_|_10.3
02_|_01225_|_05:00.0_|_02:02.5_|_190.5_|_19.0_|_132.5_|_ 62.7% _|_12.9_|_10.0
03_|_01224_|_05:00.0_|_02:02.5_|_190.3_|_19.0_|_138.0_|_ 66.7% _|_12.9_|_10.0
04_|_01222_|_05:00.0_|_02:02.8_|_189.1_|_18.6_|_141.0_|_ 68.8% _|_13.1_|_10.2

Then into the real workout.  30′ Threshold session.  Objective was >8000m (1:52.5 avg pace).  I did 8128m early in January, but I don’t think I could do that now.

I pushed the pace a bit faster than 1:52 for the first 10 minutes, but I was feeling pretty stressed out and tried to up the rate and make my stroke lighter.  I’m having a lot of trouble doing that lately so it wasn’t entirely successful.  I slowed down to almost 1:54 from 20 minutes to 25 minutes and then pushed the last 5 minutes hard enough to get the projected finish back above 8000.  It was a hard row, just like it was supposed to be.

Output
Workout Summary – Mar 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_08016_|_30:00.0_|_01:52.3_|_247.3_|_25.1_|_169.7_|_ 89.1% _|_10.7_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01349_|_05:00.0_|_01:51.2_|_254.5_|_25.2_|_148.4_|_ 74.0% _|_10.7_|_10.1
02_|_01343_|_05:00.0_|_01:51.7_|_251.1_|_25.2_|_165.5_|_ 86.2% _|_10.7_|_10.0
03_|_01334_|_05:00.0_|_01:52.5_|_246.0_|_25.2_|_171.2_|_ 90.2% _|_10.6_|_09.8
04_|_01327_|_05:00.0_|_01:53.0_|_242.5_|_24.6_|_174.4_|_ 92.5% _|_10.8_|_09.9
05_|_01320_|_05:00.0_|_01:53.7_|_238.3_|_24.8_|_177.4_|_ 94.6% _|_10.6_|_09.6
06_|_01344_|_05:00.0_|_01:51.6_|_251.5_|_25.4_|_181.5_|_ 97.5% _|_10.6_|_09.9

Then I finished up with a 2K happy ending cool down.  Starting at 2:00 pace and slowing by 0:05 every 500m.

Output
Workout Summary – Mar 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:29.3_|_02:07.3_|_169.6_|_17.9_|_158.4_|_ 81.2% _|_13.2_|_09.5
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:00.0_|_02:00.0_|_202.5_|_20.0_|_152.9_|_ 77.3% _|_12.5_|_10.1
02_|_00500_|_02:04.9_|_02:04.9_|_179.8_|_18.3_|_163.3_|_ 84.6% _|_13.2_|_09.8
03_|_00500_|_02:09.5_|_02:09.5_|_161.0_|_17.1_|_161.7_|_ 83.5% _|_13.5_|_09.4
04_|_00500_|_02:14.9_|_02:14.9_|_142.7_|_16.5_|_156.0_|_ 79.5% _|_13.5_|_08.7

I was hoping that it would have been less of a struggle to top 8000.  This was very close to the limit for me.  I wonder how much the 20 minutes of steady state before the workout takes out of me?  In the past for long hard rows, i would have done a very short warmup, maybe 1000m or so.  But I would have done it harder than the steady state I was doing for the lactate test.

The conclusion that I have come to is that it might impact the pace a bit, but the t raining effect is the same.  If I was racing or trying for a SB, I might shorten it up though.

Tomorrow:  5K lactate test and 5K easy for a non-rest rest day.