10K Threshold (Season Best!)

March 14, 2015Leave a comment

Started with a 20′ lactate test as a warmup. Heart rate was very low and it felt very easy, but lactates were up at 2.4mmol/l. I was so confused that I retested and got exactly the same number.

Output
Workout Summary – Mar 14, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04858_|_20:00.0_|_02:03.5_|_185.8_|_19.5_|_126.6_|_ 58.6% _|_12.5_|_09.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01218_|_05:00.0_|_02:03.2_|_187.2_|_19.6_|_110.2_|_ 46.9% _|_12.4_|_09.6
02_|_01217_|_05:00.0_|_02:03.3_|_186.7_|_19.6_|_129.3_|_ 60.5% _|_12.4_|_09.5
03_|_01214_|_05:00.0_|_02:03.6_|_185.4_|_19.4_|_133.3_|_ 63.3% _|_12.5_|_09.6
04_|_01210_|_05:00.0_|_02:03.9_|_183.9_|_19.2_|_133.8_|_ 63.7% _|_12.6_|_09.6

Lactate –> 2.4mmol/l

Not sure why the lactates were so high. My best guess is that I did not do this row first thing in the morning and I had a fairly large, carb loaded breakfast a couple of hours before hand, which can impact fat metabolism. Oh well. I will drop back to 183W for tomorrow and see what happens.

Anyway, on to the main event. I was not intending to push for a season best, and frankly, I didn’t even know what my season best was when I was rowing. I intended to set out at a 1:55 pace, but 1:53 felt pretty comfortable, so I went with it and gave myself permission to slow down if it got too intense.

I was in a nice groove and working really hard, but feeling like I could keep it up. I was working on sitting up straight and getting good back swing both of the drive and on the recovery. I counted to 24 strokes every minute and it kept me focused on the short term. I really didn’t think about how much further I had to go except when I passed the 1000m splits.

With about 3K to go, my HR was pretty high and I was feeling like I was close to the edge, so I tried to up the rate and ease up the pressure a little. I kept at it until I had 250m to go and then finished with a pathetic little sprint.

Output
Workout Summary – Mar 14, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_37:41.2_|_01:53.1_|_242.2_|_24.0_|_168.0_|_ 88.0% _|_11.0_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:47.2_|_01:53.6_|_238.8_|_23.5_|_137.0_|_ 65.9% _|_11.2_|_10.2
02_|_01000_|_03:45.9_|_01:52.9_|_242.9_|_23.6_|_155.9_|_ 79.4% _|_11.2_|_10.3
03_|_01000_|_03:45.9_|_01:52.9_|_243.0_|_23.6_|_163.7_|_ 84.9% _|_11.2_|_10.3
04_|_01000_|_03:46.3_|_01:53.1_|_241.6_|_23.9_|_166.6_|_ 87.0% _|_11.1_|_10.1
05_|_01000_|_03:45.4_|_01:52.7_|_244.6_|_24.0_|_170.4_|_ 89.7% _|_11.1_|_10.2
06_|_01000_|_03:45.7_|_01:52.8_|_243.6_|_24.2_|_173.6_|_ 91.9% _|_11.0_|_10.1
07_|_01000_|_03:46.4_|_01:53.2_|_241.3_|_23.9_|_175.7_|_ 93.4% _|_11.1_|_10.1
08_|_01000_|_03:48.0_|_01:54.0_|_236.4_|_24.0_|_176.8_|_ 94.2% _|_11.0_|_09.9
09_|_01000_|_03:47.3_|_01:53.7_|_238.3_|_24.3_|_178.7_|_ 95.5% _|_10.9_|_09.8
10_|_01000_|_03:43.2_|_01:51.6_|_251.8_|_25.5_|_180.7_|_ 97.0% _|_10.5_|_09.9

So, I am really happy with this row. I feel a bit redeemed for the disaster of the 6K last weekend.

I finished with a 2500m happy ending cool down. Starting at 2:05 pace and slowing by 0:05 every 500m.

Tomorrow: A non-rest rest day. 5K lactate test and then a very easy 5K to keep me in the running for mud season madness.

3×20’/1’r – tired today

March 13, 2015March 13, 2015Leave a comment

At 184W. Lactate after 20 minutes was 2.2mmol/l. I suspect that was related to forgetting to turn on the fan, but even after that, my HR kept climbing and it felt like it was much harder work than yesterday.

Anyway, I was out of time and tired out after 3 pieces, so I blew off the last planned 20 minute piece. I hit a HR at 156 BPM with about 5 minutes left in the l3rd piece, so I backed off from 184 to 180w from there to the end to stop the HR drift.

A good solid 60 minutes of rowing though. Feeling very comfortable on slides, with better recoveries than before.

I’ll do Monday’s row at 184 and retest. If it’s still above 2.2, I’ll drop back a couple of watts.

Tomorrow: 10K @ 1:55

Climbing the lactate ladder – 4×20’/1’r

March 12, 2015March 12, 2015Leave a comment

Yesterday’s test was 1.1mmol/l after 20 minutes at 180W. It was so low I thought it might just be a bad reading. Today, I had intended to stick at 180W and retest, but the pace got away from me and I was above 182W at the 10 minute mark and I didn’t want to slow way down to try to bring the average in line.

Test result after 20′ at 182W was 1.3mmol/l. This validates yesterday’s low reading and indicates I can push the power even a bit more. So I did. the next 3 pieces were done at 184W.

My HR monitor decided to not work today, so no pretty graph. I bet i was pushing the top of UT1 by the end. I was pretty tired.

Tomorrow: same thing…4×20/1’r at 184W

March CTC Attempt #2

March 11, 2015March 11, 2015Leave a comment

20 minute warmup:

On slides, 180W, r20. Forgot to turn on the fan, so a sweatier than usual.

Lactate –> 1.1mol/l (weirdly low, I think I’ll ignore it and stick with 180W for tomorrow)

Then a 1K with 3 power 10s, trying to push the pace below 1:25 and rate up above 45.

Then into the big event, the CTC. 3×250/2’r

Last time I botched the start of the first rep and ended up with 43.4, 42.8, 42.8 for a total of 2:09.0. This is a 1:26.0 pace (550W).

Today, I hit the first start reasonably well, and pushed each rep as hard as I could. This resulted in all reps faster than last time and an improvement to 2:06.3, for an average pace of 1:24.2 (586W). I felt pretty wobbly afterwards. And I scrubbed plans to another couple sets of sprints in favor of a long cool down, some of which was done hard enough to try to effectively clear some of the lactate in my legs. I felt better afterwards, but I’m still remarkably tired for 750m and 2 minutes of hard work.

Tomorrow: 4×20’/1’r at 180W

4×20′ Steady State

March 10, 2015Leave a comment

On slides. Target Power: 178W at r20

Lactate after 20′ –> 1.5mmol/l (so, increased power to 180W for steady state on slides)

A good workout. Happy to see things going in the right direction.

Tomorrow: Another crack at the CTC, plus a short interval workout.

20′ + 30′ steady state

March 9, 2015Leave a comment

Pressed for time this morning. Only had time for a 50 minute session.

Stuck with 183W for the training power. HR and lactate were lower than yesterday. I wanted to stick to r20, but at first, I was more comfortable at r19.

Last 5 min Avg HR –> 135, Lactate –> 1.8

Output
Workout Summary – Mar 09, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04837_|_20:00.0_|_02:04.0_|_183.4_|_19.3_|_128.8_|_ 60.2% _|_12.5_|_09.5
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01211_|_05:00.0_|_02:03.9_|_184.0_|_18.8_|_115.5_|_ 50.7% _|_12.9_|_09.8
02_|_01210_|_05:00.0_|_02:03.9_|_183.9_|_19.2_|_129.5_|_ 60.7% _|_12.6_|_09.6
03_|_01210_|_05:00.0_|_02:04.0_|_183.5_|_19.8_|_134.7_|_ 64.3% _|_12.2_|_09.3
04_|_01207_|_05:00.0_|_02:04.3_|_182.2_|_19.4_|_135.1_|_ 64.6% _|_12.4_|_09.4

Then I did 30 minutes. I had some trouble with my headphones, so I stopped at the beginning for about 10 seconds. I spent the next 20 minutes trying to claw my way back to an average of 183W. I knew that it was the wrong thing to do, but I decided as long as my HR didn;t go too high, it would be OK. I slowed down to 183W in the last 6 or so minutes once I was back on track. I did a better job sticking to r20 in this piece too.

Tomorrow: Another steady state session.

2x5K Steady State with lactate

March 8, 2015Leave a comment

Easy session in place of a rest day so I can try to stay on track for Mud Season Madness.

Lowered the watts by 2 from yesterday and felt a bit better. Last 5min HR was 139 and lactate was 1.9mmol/l. Almost at the top of the training range, but reasonable. Better control of stroke rate too.

2015-03-08_16-41-45

Output
Workout Summary – Mar 08, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:41.6_|_02:04.2_|_182.9_|_19.2_|_128.4_|_ 59.8% _|_12.6_|_09.5
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:10.9_|_02:04.4_|_181.9_|_19.3_|_113.4_|_ 49.2% _|_12.5_|_09.4
02_|_01250_|_05:09.7_|_02:03.9_|_184.1_|_19.8_|_127.7_|_ 59.3% _|_12.3_|_09.3
03_|_01250_|_05:10.4_|_02:04.2_|_182.8_|_18.9_|_134.2_|_ 64.0% _|_12.8_|_09.7
04_|_01250_|_05:10.6_|_02:04.2_|_182.6_|_18.7_|_138.8_|_ 67.2% _|_12.9_|_09.7

Second one seemed to feel a bit harder. My HR kept going up. I think 180W for my next session on a static erg.

Output
Workout Summary – Mar 08, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:40.2_|_02:04.0_|_183.5_|_19.7_|_142.6_|_ 69.9% _|_12.3_|_09.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:09.0_|_02:03.6_|_185.4_|_20.0_|_131.8_|_ 62.2% _|_12.1_|_09.3
02_|_01250_|_05:10.7_|_02:04.3_|_182.3_|_19.7_|_141.9_|_ 69.4% _|_12.3_|_09.3
03_|_01250_|_05:10.5_|_02:04.2_|_182.7_|_19.7_|_146.6_|_ 72.8% _|_12.3_|_09.3
04_|_01250_|_05:10.0_|_02:04.0_|_183.5_|_19.5_|_150.5_|_ 75.6% _|_12.4_|_09.4

Tomorrow: Back on slides for a 4×20′ session at 178W.

6K Threshold workout

March 7, 2015March 7, 2015Leave a comment

Plan:

20′ lactate test
6K hard distance piece, target pace 1:50
2K cool down

20′ lactate test: Thought I could get away with about 5w higher power because I was on a static erg. I was wrong. 185W…Lactate=2.2. Stick with 180 static and 178 on slides.

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_17.9_|_134.6_|_ 64.3% _|_13.6_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01221_|_05:00.0_|_02:02.9_|_188.7_|_18.2_|_119.5_|_ 53.5% _|_13.4_|_10.4
02_|_01216_|_05:00.0_|_02:03.4_|_186.4_|_18.2_|_134.5_|_ 64.2% _|_13.4_|_10.2
03_|_01212_|_05:00.0_|_02:03.8_|_184.6_|_17.6_|_140.8_|_ 68.6% _|_13.8_|_10.5
04_|_01205_|_05:00.0_|_02:04.5_|_181.3_|_17.6_|_144.3_|_ 71.2% _|_13.7_|_10.3

6K Threshold

I could tell within the first 500m that the 1:50 target was not within reach. So I slowed down to around a 1:52 pace. Even that turned out to be too much. It makes sense, my steady state pace is at least 4 or 5 slower than where I was when I was able to row a 6K at a 1:48 pace. Twice during the row, I broke form and then got back on track at a lsower pace. I don’t see any real purpose to pushing deeply into anaerobic territory in these rows right now.

This was a good marker for me. Over the next couple months, I will try to slowing improve against this pace marker for middle distances.

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_06000_|_22:38.6_|_01:53.2_|_241.2_|_24.6_|_168.4_|_ 88.2% _|_10.8_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:42.6_|_01:51.3_|_253.9_|_24.5_|_145.3_|_ 71.8% _|_11.0_|_10.4
02_|_01000_|_03:42.3_|_01:51.2_|_254.8_|_24.8_|_165.4_|_ 86.1% _|_10.9_|_10.3
03_|_01000_|_03:45.3_|_01:52.6_|_244.8_|_24.5_|_171.5_|_ 90.4% _|_10.9_|_10.0
04_|_01000_|_03:48.7_|_01:54.4_|_234.0_|_24.7_|_173.5_|_ 91.9% _|_10.6_|_09.5
05_|_01000_|_03:50.0_|_01:55.0_|_230.1_|_24.3_|_176.5_|_ 94.0% _|_10.8_|_09.5
06_|_01000_|_03:49.7_|_01:54.8_|_231.2_|_25.1_|_177.5_|_ 94.7% _|_10.4_|_09.2

Thereafter, a happy ending cool down, starting at 200W and dropping 10W every 500m

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:14.8_|_02:03.7_|_184.9_|_20.7_|_160.2_|_ 82.4% _|_11.7_|_08.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:00.4_|_02:00.4_|_200.3_|_21.9_|_152.1_|_ 76.6% _|_11.4_|_09.1
02_|_00500_|_02:02.6_|_02:02.6_|_190.1_|_21.0_|_163.7_|_ 84.9% _|_11.6_|_09.0
03_|_00500_|_02:04.9_|_02:04.9_|_179.8_|_20.2_|_163.6_|_ 84.8% _|_11.9_|_08.9
04_|_00500_|_02:06.9_|_02:06.9_|_171.1_|_19.9_|_161.6_|_ 83.4% _|_11.9_|_08.6

Tomorrow: 20′ lactate at 180W, and then another 25′ or so to give me enough to keep me on track for the 10K a day version of Mud Season Madness

4×20’/1’r with lactate

March 6, 2015March 6, 2015Leave a comment

On slides.

Continuing to work on better posture and proper sequencing.

Tomorrow: Probably a harder 6K, target pace around 1:50.

March CTC – 3×250 / 2′ rest (plus additional 250s and lactate test)

March 5, 2015Leave a comment

First order of business today was to get a GOOD baseline power level for steady state training. So, I reset my training power down to 176 and did a 20′ lactate test. It finally did the trick. Average HR for the last 5 minutes was 134 (64% HRR), and the lactate measurement was 1.5mmol/l. And it felt very easy. Now, I can start the process of climbing the lactate ladder a watt at a time, keeping my levels below 2.0.

After that I did the March Concept2 Cross Team Challenge. This month’s challenge is 3×250/2′ rest. I increased the drag factor to 150, and did with the erg on slides. I really botched the start of the first interval, which probably cost me a second or two, but all the reps were pretty close to all out efforts. End result was 2:09.0 total time, or a 1:26.0 pace. Looking at the names around me, it looks like about what I should have expected. With practice, I think I can shave a second or so off the average pace.

To turn it into something more closely resembling training, I did 2 more sets of 3×250/2’rest, albeit at a slower pace. This was good practice for rowing at higher rates. I think this might be a good pick for short interval training this month, maybe increasing the number of reps even further.

Tomorrow: Steady State at 177W, with lactate test at 20′

Quantified Rowing

Measure – Adjust – Improve

Month: March 2015