Another day in the hotel fitness center. Basically just trying to maintain some aerobic base.
Started at 5mph and 5% grade and then reduced the grade by 1% at each 10′ mark to keep my HR in the low UT1 zone.
I opened the windows in the fitness center so that it was much cooler and more comfortable today.
Nothing too taxing, but it was HOT in the tiny fitness center.
For the treadmill, I set it up for a slow climb (5mph, 5% grade). around the 20 minute mark, my HR started to push past 145, so I dropped the incline to 2.5%, then back to 3% for the rest of the 30 minutes. After that, I took a couple minutes and set myself up on the cross trainer. I did a random program which seemed to just slowly ramp up the intensity over the 30 minutes.
I have to admit I felt a lot better this morning than I have in a couple weeks, so maybe I am finally shaking this bug.
Today was the first time I have erged without slides since trying to implement the changes to my stroke. It wasn’t a stellar session, but I thought it would be instructive to see how things compare between static and slides.
I did a rate ladder with 1 minute at r18, 1 minute at r20 and 1 minute at r22.
My feet were not strapped in and the erg is equipped with a core-perform seat which I had set to wobble to force myself to maintain upper body balance.
Looking at the film, I can see that I am struggling with the new stroke. I am trying to maintain a good upright posture, but tend to slump at the finish. I am also not completing the body swing before I break my knees. The stroke looks better at r22, but the sequencing is still wrong.
I may have to resort to some pause at body over drills to try to get the new positioning right.
Just horrible. The first 20 minutes were awful. The second 20 were worse. I think I am not completely better. In any case, I need to dial back the intensity of steady state sessions to keep them as productive as possible.
First 20 minutes: Although Hr and lactates are not very well correlated, generally, I need to have the last 5 minute avg HR to be under 140 to have any prayer of the lactates being below 2.0. Obviously, that did not happen today.
Output
Workout Summary – Mar 03, 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
Lactate test at end of 20′ –> 2.5mmol/l (way too high)
Then into the second 20 minutes. I should have slowed it down, but I want to play around a bit with different rates and pressures.
Output
Workout Summary – Mar 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04852_|_20:00.0_|_02:03.7_|_185.1_|_18.2_|_149.8_|_ 75.1% _|_13.3_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_01206_|_05:00.0_|_02:04.3_|_182.1_|_17.6_|_135.3_|_ 64.7% _|_13.7_|_10.3
02_|_01204_|_05:00.0_|_02:04.5_|_181.2_|_17.6_|_148.5_|_ 74.1% _|_13.7_|_10.3
03_|_01212_|_05:00.0_|_02:03.8_|_184.4_|_18.0_|_153.9_|_ 78.0% _|_13.5_|_10.2
04_|_01229_|_05:00.0_|_02:02.0_|_192.7_|_19.6_|_160.4_|_ 82.6% _|_12.5_|_09.8
After that mess, I setup and did a 3 minute rate ladder for video analysis
Then
Quantified Rowing 