Monday: 14K Steady State OTW

Objectives:

  1. Rate 19-21
  2. Pace: Sub 2:30
  3. HR Hard cap at 155
  4. Continue to work on crisp finishes

It was cold and grey this morning, about 45F.  There was a breeze blowing upstream which started about 5mph and built to about 10mph by the time I finished.  So, all my downstream splits were slow and my upstream splits were fast.  I was able to maintain, on average about a 2:25 pace and keep below my HR cap.  So, a little bit of progress.

I felt awful when I started and excellent when I finished, so I guess you have to call that a good day.

Notice the big slow down at the end of the third piece.  That was the building headwind.  The last bit was more exposed than the rest and I wanted to stay at the cap.

Also, notice the rate creeping up.  I was trying to do that.  I wanted to try to focus on taking lighter strokes as I went along to maintain the pace without bumping up the HR.

2015-04-20_17-45-13

2015-04-20_17-45-32

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0960_|_05:29_|_2:51.5_|_093___|_16.9_|_10.3_|_120___|_warmup
00940_|_3000_|_14:25_|_2:24.1_|_282___|_19.6_|_10.6_|_149___|_downriver, calm
04000_|_3000_|_14:14_|_2:22.3_|_282___|_19.8_|_10.6_|_152___|_upriver, tailwind
07000_|_2840_|_14:01_|_2:28.0_|_283___|_20.2_|_10.0_|_153___|_downriver, headwind
09900_|_3080_|_14:43_|_2:23.4_|_304___|_20.6_|_10.1_|_151___|_upriver, tailwind
12980_|_1120_|_05:25_|_2:25.2_|_116___|_21.4_|_09.7_|_155___|_Cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00960_|_05:29_|_2:51.5_|_093___|_16.9_|_10.3_|_120___|_warmup
11920_|_57:23_|_2:24.4_|_1151___|_20.1_|_10.4_|_151___|_Main set
01120_|_05:25_|_2:25.2_|_116___|_21.4_|_09.7_|_155___|_cool down
14000_|_08:17_|_2:26.3_|_1360___|_19.9_|_10.3_|_149___|_Total

Tomorrow:  Same thing as today.

Sunday PM: 2x5K/2′ rest

Just a quick session to loosen up the joints and to do a lactate test.

Power: 195.5.  HR: 143.7, Rate: 19.1, Lactate: 2.6

Too high.  Reduced power to 190W for next piece.

2015-04-20_17-48-57

Output
Workout Summary – Apr 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:14.3_|_02:01.4_|_195.5_|_19.1_|_131.9_|_ 62.3% _|_13.0_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:02.6_|_02:01.1_|_197.3_|_19.2_|_103.4_|_ 42.1% _|_12.9_|_10.3
02_|_01250_|_05:03.7_|_02:01.5_|_195.2_|_19.2_|_138.8_|_ 67.2% _|_12.9_|_10.2
03_|_01250_|_05:03.9_|_02:01.6_|_194.8_|_18.8_|_141.9_|_ 69.5% _|_13.2_|_10.4
04_|_01250_|_05:04.1_|_02:01.6_|_194.5_|_19.1_|_143.7_|_ 70.7% _|_12.9_|_10.2

2015-04-20_17-49-53

Output
Workout Summary – Apr 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:24.1_|_02:02.4_|_190.8_|_19.2_|_143.1_|_ 70.3% _|_12.8_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:06.3_|_02:02.5_|_190.3_|_19.2_|_134.7_|_ 64.3% _|_12.8_|_09.9
02_|_01250_|_05:05.6_|_02:02.2_|_191.6_|_19.2_|_144.3_|_ 71.2% _|_12.8_|_10.0
03_|_01250_|_05:05.7_|_02:02.3_|_191.4_|_19.0_|_146.3_|_ 72.5% _|_12.9_|_10.1
04_|_01250_|_05:06.5_|_02:02.6_|_190.0_|_19.4_|_147.2_|_ 73.2% _|_12.6_|_09.8