Monday: Easy Rate Ladders

It felt like fall this morning.  Sunny, cool (55F), a bit of breeze from the SW at about 8mph.  This was a stiff headwind while rowing upriver and a tail wind going down river.   SW and NE are really the only two wind directions that are not mostly sheltered  on the river.  It was a challenge to row lightly enough into the wind to make progress and keep HR in check.

Plan:  My training plan called for:

Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest

But, based on how high my lactates got in my test on Saturday, even while my HR as reasonably low, I decided to drop the rate by 2 and try to keep the session more focused purely on endurance.  I also shortened the rests.  I took the full 2 minutes between the 2nd and 3rd piece, otherwise I just turned and went.

So, as executed it was:

Rate Ladder 4 x (1000 @ 16, 1000 @ 18, 900 @ 20) / 1′ rest

Screen Shot 2015-09-14 at 12.45.19 PM Screen Shot 2015-09-14 at 12.45.02 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:09_|_2:37.8_|_081___|_15.7_|_12.1_|_118___|_w
01000_|_1000_|_04:55_|_2:27.5_|_081___|_16.5_|_12.3_|_132___|_16
02000_|_1000_|_04:46_|_2:23.1_|_087___|_18.2_|_11.5_|_141___|_18
03000_|_0900_|_04:09_|_2:18.6_|_084___|_20.2_|_10.7_|_148___|_20
03900_|_0100_|_00:34_|_2:49.5_|_007___|_12.4_|_14.3_|_132___|_r
04000_|_1000_|_05:13_|_2:36.3_|_086___|_16.5_|_11.6_|_140___|_16
05000_|_1000_|_05:05_|_2:32.6_|_093___|_18.3_|_10.8_|_147___|_18
06000_|_0900_|_04:26_|_2:27.9_|_091___|_20.5_|_09.9_|_154___|_20
06900_|_0100_|_00:33_|_2:45.0_|_008___|_14.5_|_12.5_|_135___|_r
07000_|_1000_|_04:56_|_2:27.8_|_082___|_16.6_|_12.2_|_141___|_16
08000_|_1000_|_04:52_|_2:25.8_|_089___|_18.3_|_11.2_|_150___|_18
09000_|_0900_|_04:15_|_2:21.7_|_085___|_20.0_|_10.6_|_155___|_20
09900_|_0100_|_00:37_|_3:04.0_|_009___|_14.7_|_11.1_|_142___|_r
10000_|_1000_|_05:20_|_2:40.1_|_089___|_16.7_|_11.2_|_146___|_16
11000_|_1000_|_05:12_|_2:36.2_|_096___|_18.4_|_10.4_|_152___|_18
12000_|_0900_|_04:33_|_2:31.9_|_093___|_20.4_|_09.7_|_155___|_20
12900_|_1140_|_06:25_|_2:48.8_|_121___|_18.9_|_09.4_|_139___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:09_|_2:37.8_|_081___|_15.7_|_12.1_|_118___|_warmup
00300_|_01:44_|_2:52.8_|_024___|_13.9_|_12.5_|_137___|_rest meters
01140_|_06:25_|_2:48.8_|_121___|_18.9_|_09.4_|_139___|_cool down

04000_|_20:23_|_2:32.9_|_338___|_16.6_|_11.8_|_140___|_r18
04000_|_19:55_|_2:29.4_|_365___|_18.3_|_11.0_|_148___|_r18
03600_|_17:24_|_2:25.0_|_353___|_20.3_|_10.2_|_153___|_r20
11600_|_57:43_|_2:29.3_|_1056___|_18.3_|_11.0_|_146___|_main set

You can see the difference between headwind and tail wind.  It was a pretty consistent 9 second delta.  I’d guess the headwind was about a 6 second impact and the tailwind was a 3 second benefit.

But, I was really happy with how I managed to lighten up at higher stroke rates to keep my HR reasonable.  You can see it most clearly in the r20 sections with the plateau at 155.

Tomorrow:  Hell day…5 x 2000 / 5′ rest r28. Pace target 2:12

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