Wednesday: 5×1000 – Low Motivation Day


  1. 5×1000
  2. 500m paddle
  3. rate 26,28,30,32,30
  4. No pace target, but I wanted to be fast.

It wasn’t to be.  I did my warmup and decided to do the first rep at 24, because I was feeling a bit sluggish.  I made it through that rep OK, and then did the next rep at 26.  That also went OK.  But when I turned and started the 3rd rep, at r28, I only made it about 100m when I just decided that I was up for the pain that was coming and bailed out.

I’m having trouble getting into the right mindset for the sprint racing.  My first race is in less than 3 weeks and I either need to get my shit together or decide to bail out on sprints for this season.  I don’t really want to do that, but I’m not sure how to improve my attitude about them.

Anyway, I paddle away from my failure and after about 800m, I saw a guy in one of those surfski type kayaks paddling furiously ahead of me.  That was enough to get me refocused in the moment, so I started to ramp up the ramp and pressure and did the rest of the way to the dam pretty hard.  By coincidence, it was about 1000m, so there was rep number 3 done.

Then I turned around, caught my breath and decided to do another one at r24.  That went fine and the pace got better and better as I went along.  Then I was almost done, so I decided to try to do the r28 rep that I had bailed on before as a final rep.  This was my best rep of the day, 2:04 pace and good rate throughout.

Screen Shot 2015-06-03 at 6.53.04 PM Screen Shot 2015-06-03 at 6.52.48 PM


05000_|_21:22_|_2:08.2_|_562___|_26.3_|_08.9_|_163___|_Main set
03300_|_18:17_|_2:46.3_|_363___|_19.8_|_09.1_|_141___|_rest meters
01960_|_10:57_|_2:47.7_|_227___|_20.7_|_08.6_|_141___|_cool down

Tomorrow:  Steady State and some practice starts, maybe 20 or so.

Sunday: 80 minute Wolverine Plan L4

Plan:  (on the erg)

  1. 8×10′
  2. 1′ rest every 20′
  3. 180 strokes per 10′ (4’@16, 3’@18,2’@20,1’@22)
  4. 170W at 16, 190W at 18, 210W at 20, 230W at 22

This turned out to be a bit to intense.  I dropped down by 10W in the second 20′, and then by another 10W beyond that to keep my HR in the aerobic zone.  Very humid.  Left a huge puddle on the floor (of sweat)

Screen Shot 2015-05-31 at 2.04.15 PM Screen Shot 2015-05-31 at 2.04.38 PM

In the last minute, I upped it to r24 and tried to see how hard I could pull.  I was above 300W by the end of the minute.

Workout Summary – Jun 03, 2015
–_|_19430_|_84:00.0_|_02:09.7_|_160.4_|_17.6_|_145.4_|_ 71.9% _|_13.2_|_09.1
Workout Details

01_|_02458_|_10:00.0_|_02:02.0_|_192.6_|_17.9_|_114.5_|_ 50.0% _|_13.7_|_10.8
02_|_02459_|_10:00.0_|_02:02.0_|_192.7_|_18.1_|_147.4_|_ 73.3% _|_13.6_|_10.6
03_|_00059_|_01:00.0_|_08:31.3_|_002.6_|_05.0_|_144.2_|_ 71.1% _|_11.7_|_00.5
04_|_02411_|_10:00.0_|_02:04.4_|_181.7_|_18.2_|_144.2_|_ 71.1% _|_13.2_|_10.0
05_|_02295_|_10:00.0_|_02:10.7_|_156.8_|_17.9_|_145.6_|_ 72.1% _|_12.8_|_08.8
06_|_00058_|_01:00.0_|_08:33.0_|_002.6_|_05.0_|_146.8_|_ 72.9% _|_11.7_|_00.5
07_|_02369_|_10:00.0_|_02:06.6_|_172.4_|_18.0_|_146.8_|_ 72.9% _|_13.2_|_09.6
08_|_02371_|_10:00.0_|_02:06.5_|_172.8_|_18.1_|_153.6_|_ 77.7% _|_13.1_|_09.5
09_|_00043_|_01:00.0_|_11:45.4_|_001.0_|_03.0_|_153.3_|_ 77.5% _|_14.2_|_00.3
10_|_02241_|_10:00.0_|_02:13.8_|_146.0_|_17.2_|_147.7_|_ 73.5% _|_13.0_|_08.5
11_|_02388_|_10:00.0_|_02:05.6_|_176.6_|_18.6_|_159.8_|_ 82.1% _|_12.8_|_09.5
12_|_00276_|_01:00.0_|_01:48.5_|_273.8_|_24.0_|_170.6_|_ 89.8% _|_11.5_|_11.4

After Sunday’s workout, we headed down to NJ for my son’s graduation.  No training on Monday or Tuesday.