10k Threshold – Season Best

Between dealing with getting my car serviced and having a customer in visiting at work, I didn’t have time for a workout yesterday.

Today is my weekly threshold workout.  I’ve been working the ranking distances the past few Saturday’s and today, the 10K was on the menu.  My all time best was a 36:33 set last winter when I was in tip top shape.  I’m close to that now, but I based on the 5K time last weekend, I thought I would be a bit slower.  I was still hoping for something a faster than 37:00 though, so I set 1:51 as my target pace.

I did a 20′ steady state piece as a warmup.

193.8W, 138.1bpm, 19.1 spm, 1.9mmol/l.  Nothing to complain about there.

2015-04-11_18-22-44

Output
Workout Summary – Apr 11, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04927_|_20:00.0_|_02:01.8_|_193.8_|_19.1_|_134.3_|_ 64.0% _|_12.9_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01231_|_05:00.0_|_02:01.9_|_193.2_|_19.2_|_125.5_|_ 57.8% _|_12.8_|_10.1
02_|_01233_|_05:00.0_|_02:01.6_|_194.5_|_19.4_|_135.5_|_ 64.9% _|_12.7_|_10.0
03_|_01233_|_05:00.0_|_02:01.6_|_194.4_|_18.8_|_138.1_|_ 66.8% _|_13.1_|_10.3
04_|_01230_|_05:00.0_|_02:02.0_|_192.9_|_18.8_|_138.3_|_ 66.9% _|_13.1_|_10.3

The main thing I have been working on in these threshold rows is trying to get my cruising rate up higher.  Today for the 10K, I really wanted to hold 26spm.

I took off a bit fast, but quickly got into a groove around 1:50.5 and 26 spm.  Then it was just a matter of counting to 26 over and over again.  If I saw the rate drop down to 25, I would try to lighten up and focus on getting my hands away quickly.  I was happy when I passed through the 30 minute mark and saw that I was further than my ranked 30 minute (8147 today vs 8128 ranking).  I let my pace drift up to 1:51.5 or so because I was starting to feel pretty tired.  I noticed just a little bit of a slow down got me back feeling like I was in control again.  When I finally got down to 1000m left, I tried to inch the rate up a bit and get the pace down below 1:50.  Then when I passed the 500m to go mark, I counted out 20 stroke for length, then 10 strokes, and then sprinted a 5-10-5 to the end.  It was a good row.  I was consistent and pushed close to, but not beyond my limits.

2015-04-11_18-24-28 2015-04-11_18-24-09

Output
Workout Summary – Apr 11, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_36:46.5_|_01:50.3_|_260.7_|_25.9_|_170.4_|_ 89.7% _|_10.5_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:40.9_|_01:50.4_|_259.8_|_24.7_|_145.6_|_ 72.1% _|_11.0_|_10.5
02_|_01000_|_03:39.7_|_01:49.9_|_263.9_|_25.9_|_163.8_|_ 85.0% _|_10.5_|_10.2
03_|_01000_|_03:39.7_|_01:49.8_|_264.2_|_25.7_|_168.3_|_ 88.1% _|_10.6_|_10.3
04_|_01000_|_03:40.4_|_01:50.2_|_261.6_|_25.9_|_170.0_|_ 89.3% _|_10.5_|_10.1
05_|_01000_|_03:41.0_|_01:50.5_|_259.5_|_26.1_|_172.3_|_ 91.0% _|_10.4_|_10.0
06_|_01000_|_03:41.4_|_01:50.7_|_258.2_|_25.8_|_173.9_|_ 92.1% _|_10.5_|_10.0
07_|_01000_|_03:41.8_|_01:50.9_|_256.6_|_26.0_|_175.3_|_ 93.1% _|_10.4_|_09.9
08_|_01000_|_03:42.5_|_01:51.3_|_254.1_|_25.6_|_176.2_|_ 93.8% _|_10.5_|_09.9
09_|_01000_|_03:42.2_|_01:51.1_|_255.1_|_25.9_|_177.9_|_ 95.0% _|_10.4_|_09.8
10_|_01000_|_03:36.9_|_01:48.5_|_274.4_|_27.1_|_179.4_|_ 96.0% _|_10.2_|_10.1

After a couple minutes to catch my breath, I setup and did a long 5K happy ending cooldown.  Starting at 2:05, then slowing by 0:05 every 1000m.  Amazing how well that works to flush out the muscles.  I feel great now.

2015-04-11_18-25-33

Output
Workout Summary – Apr 11, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_22:29.8_|_02:15.0_|_142.3_|_17.0_|_140.1_|_ 68.2% _|_13.1_|_08.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_04:09.8_|_02:04.9_|_179.6_|_19.9_|_143.9_|_ 70.8% _|_12.0_|_09.0
02_|_01000_|_04:20.0_|_02:10.0_|_159.3_|_18.0_|_147.7_|_ 73.6% _|_12.8_|_08.9
03_|_01000_|_04:29.9_|_02:15.0_|_142.4_|_16.0_|_143.6_|_ 70.6% _|_13.9_|_08.9
04_|_01000_|_04:40.0_|_02:20.0_|_127.5_|_15.4_|_136.3_|_ 65.5% _|_13.9_|_08.3
05_|_01000_|_04:50.1_|_02:25.0_|_114.7_|_15.9_|_128.5_|_ 59.9% _|_13.0_|_07.2

Tomorrow:  I’m going to head off to Quinsigmond for my first row out there of the season.

4 thoughts on “10k Threshold – Season Best

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