Friday: 4×20′ L4 on the erg

I decided give myself a bit of a break today.  I slept in, worked from home and decided to do a purposely easy, UT2 session on the erg.

To keep it interesting I decided to do a Wolverine plan “L4” workout.

  • 4 x 20′
  • 1′ rests
  • in each 20′ piece 2 x (4’@16, 3’@18, 2’@20, 1’@22)
  • Power
    • r16: 160W
    • r18: 180W
    • r20: 200W
    • r22: 220W
  • Try to work on stroke sequence.  Stay forward during the initial drive.  keep hands moving through the finish and get arms and body over before bending knees.

Screen Shot 2015-06-26 at 2.57.30 PM Screen Shot 2015-06-26 at 2.57.46 PM

Output
Workout Summary – Jun 26, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19853_|_84:00.0_|_02:06.9_|_171.1_|_17.8_|_137.6_|_ 66.4% _|_13.3_|_09.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02419_|_10:00.0_|_02:04.0_|_183.5_|_18.1_|_122.9_|_ 56.0% _|_13.4_|_10.1
02_|_02429_|_10:00.0_|_02:03.5_|_185.7_|_18.1_|_136.1_|_ 65.3% _|_13.4_|_10.3
03_|_00052_|_01:00.0_|_09:39.2_|_001.8_|_04.0_|_137.8_|_ 66.5% _|_12.9_|_00.5
04_|_02425_|_10:00.0_|_02:03.7_|_184.9_|_18.1_|_137.1_|_ 66.0% _|_13.4_|_10.2
05_|_02433_|_10:00.0_|_02:03.3_|_186.6_|_18.1_|_142.8_|_ 70.0% _|_13.4_|_10.3
06_|_00072_|_01:00.0_|_06:57.7_|_004.8_|_07.0_|_135.9_|_ 65.1% _|_10.3_|_00.7
07_|_02417_|_10:00.0_|_02:04.1_|_183.1_|_18.2_|_137.9_|_ 66.6% _|_13.3_|_10.1
08_|_02423_|_10:00.0_|_02:03.8_|_184.4_|_18.3_|_141.8_|_ 69.4% _|_13.2_|_10.1
09_|_00072_|_01:00.0_|_06:57.3_|_004.8_|_07.0_|_136.1_|_ 65.3% _|_10.3_|_00.7
10_|_02421_|_10:00.0_|_02:03.9_|_184.0_|_18.2_|_138.0_|_ 66.6% _|_13.3_|_10.1
11_|_02421_|_10:00.0_|_02:03.9_|_184.0_|_18.3_|_142.2_|_ 69.6% _|_13.2_|_10.1
12_|_00269_|_01:00.0_|_01:51.6_|_251.6_|_24.0_|_152.7_|_ 77.1% _|_11.2_|_10.5

What a delightful session.  HR was nice and low.  It was a very sweaty, but the weather wasn’t too hot, and I had the fan running.

Tomorrow:  4x2K on Quinsig.

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