Monday: Steady State Rate Ladders

Lovely morning.  light mist on the water.  Low 50s.  No wind.  While I rowed, I spotted a bald eagle.  I saw him last week sitting on a branch.  This morning I saw him flying over the river.  Very impressive.

Plan:

  1. 4 x (1000m @ 16, 1000m @ 18, 750m @ 20) / 1′ rest
  2. No pace target, but I get sad when I go slower than 2:30
  3. HR Cap:  Hard cap at 150

Screen Shot 2015-09-28 at 4.22.58 PM Screen Shot 2015-09-28 at 4.22.47 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:40_|_2:53.3_|_093___|_16.4_|_10.5_|_117___|_w
01000_|_1000_|_05:04_|_2:31.8_|_083___|_16.4_|_12.0_|_135___|_16
02000_|_1000_|_04:56_|_2:28.2_|_090___|_18.2_|_11.1_|_140___|_18
03000_|_0900_|_04:16_|_2:22.5_|_086___|_20.1_|_10.5_|_148___|_20
03900_|_0100_|_00:37_|_3:05.5_|_008___|_12.9_|_12.5_|_138___|_r
04000_|_1000_|_05:04_|_2:32.1_|_083___|_16.4_|_12.0_|_138___|_16
05000_|_1000_|_04:57_|_2:28.4_|_092___|_18.6_|_10.9_|_147___|_18
06000_|_0740_|_03:35_|_2:25.5_|_072___|_20.1_|_10.3_|_151___|_20
06740_|_0260_|_02:39_|_5:05.0_|_036___|_13.6_|_07.2_|_121___|_r
07000_|_1000_|_05:10_|_2:35.1_|_085___|_16.4_|_11.8_|_132___|_16
08000_|_1000_|_04:56_|_2:27.9_|_091___|_18.5_|_11.0_|_144___|_18
09000_|_0600_|_02:53_|_2:24.1_|_060___|_20.8_|_10.0_|_149___|_20
09600_|_0100_|_00:53_|_4:25.5_|_010___|_11.3_|_10.0_|_116___|_r
09700_|_1000_|_05:11_|_2:35.7_|_085___|_16.4_|_11.8_|_126___|_16
10700_|_1000_|_05:02_|_2:31.1_|_094___|_18.7_|_10.6_|_143___|_18
11700_|_0900_|_04:22_|_2:25.4_|_089___|_20.4_|_10.1_|_150___|_20
12600_|_2480_|_13:55_|_2:48.3_|_243___|_17.5_|_10.2_|_130___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:40_|_2:53.3_|_093___|_16.4_|_10.5_|_117___|_warmup

04000_|_20:29_|_2:33.7_|_336___|_16.4_|_11.9_|_133___|_r16
04000_|_19:51_|_2:28.9_|_367___|_18.5_|_10.9_|_144___|_r18
03140_|_15:06_|_2:24.3_|_307___|_20.3_|_10.2_|_149___|_r20
11140_|_55:27_|_2:29.3_|_1010___|_18.2_|_11.0_|_141___|_

00460_|_04:09_|_4:30.4_|_054___|_13.0_|_08.5_|_122___|_rest meters
02480_|_13:55_|_2:48.3_|_243___|_17.5_|_10.2_|_130___|_cool down

04000_|_20:29_|_2:33.7_|_336___|_16.4_|_11.9_|_133___|_r18
04000_|_19:51_|_2:28.9_|_367___|_18.5_|_10.9_|_144___|_r18
03140_|_15:06_|_2:24.3_|_307___|_20.3_|_10.2_|_149___|_r20
11140_|_55:27_|_2:29.3_|_1010___|_18.2_|_11.0_|_141___|_

Mission accomplished. I was having fun trying to see how fast I could get the splits at r20 while keeping my HR at 150.   A good exercise in efficiency.  And I think the r16 parts could be potentially be counted as “strength endurance”.  The main thing that I am happy about is just respecting the HR cap.

Tomorrow:  last hard session before this Saturday’s race.

5×1500 / 5′ rest (Pace target: 2:10, Rate target 28)

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