In the fitness center at the Fairmont Newport Beach.
30 minutes, incline treadmill. 15% incline, Started at 3.5mph, slowed down slightly to keep HR under 145 (UT2) about halg]fway through.
30 minutes, stationary bike. Set effort level to keep me in UT2.
Nothing fancy, nothing taxing. Just trying to maintain aerobic fitness.
Now I am on a plane heading back to Boston. I’m arriving around 3:30.
Saturday: Hard 5K on Lake Quinsigamond
This morning I had a meeting with a customer so, I was unable to get out on the water. Pity, because it was a beautiful, cool, sunny, windless day. But I was able to make time for an erg session in the early afternoon.
I decided that today would be a good day to run the next installment of my lactate level during endurance session experiment. Last time, I was running at 180W and my HR and lactates blew through the roof! Today, the plan was to back off the power to 170W and measure lactates every 20 minutes during an 80 4×20’/1′ rest session.
Here is the plots for watts, SPM and HR. As it appears, it was incredibly easy. My HR nudged into the UT2 zone, and only by a beat or two and only in the last 25 minutes or so. I tried to do 170W, but it I was in a groove in the first piece at 173W, and then, after that, I just decided to hold 175W. My HR was so ridiculously low, I didn’t see much harm.
Output
Workout Summary – Sep 23, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19047_|_80:00.0_|_02:06.0_|_175.0_|_17.8_|_128.1_|_ 59.7% _|_13.4_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_04745_|_20:00.0_|_02:06.5_|_173.1_|_17.8_|_120.3_|_ 54.1% _|_13.3_|_09.7
02_|_04766_|_20:00.0_|_02:05.9_|_175.5_|_17.6_|_125.8_|_ 58.0% _|_13.5_|_10.0
03_|_04766_|_20:00.0_|_02:05.9_|_175.4_|_17.9_|_132.1_|_ 62.5% _|_13.3_|_09.8
04_|_04771_|_20:00.0_|_02:05.8_|_175.9_|_17.8_|_134.2_|_ 64.0% _|_13.4_|_09.9
When you compare these results to the last two tests, it becomes clear just how sharp the between training at an intensity below the aerobic threshold and above it. At 181W, I was producing just a little bit more lactate than I could process and the levels steadily climbed. At 176W, I was able to process all the lactate produced and the levels stayed low and actually declined after 40 minutes.
The other thing that is clear from these results is that when my lactate levels are stable, the amount of HR increase is lower than if I am accumulating lactate, but the effect is not that pronounced. A big difference is the HR after 20 minutes. And then the rise from 20 minutes to 80 minutes was 13% or 21% for the higher wattages and 10% for the 175W.
But, I think this illustrates that the best way to train at or below 2.0 mmol/l lactate level is to actually measure lactates. At best, there will be a short term, loose correlation between HR and lactate, and one of the primary effects of endurance training will be to increase the HR at which you are not accumulating lactate.
Here the plot comparing HR and Lactate for the 3 trials.
Pretty remarked the difference 6 watts makes! Now, I just need to slowly inch up the power and keep testing at 20 minute intervals to make sure I stay at or below 2.0mmol/l.
Now I am on a plane to California. I plan to do an easy endurance session tomorrow morning (HR cap of 70% HRR, 145). And then take a rest day on Friday since I have an early flight and don’t arrive home until evening.
Weather: cool, 55-60F, wind NNE 5mph (head wind going downriver, felt worse than it really was)
Plan:
I’ve done this workout twice as part of the training plan.
So, today, I wanted to get another second off the pace, get the rate a bit higher and hopefully keep the level of effort, as shown by avg HR about the same. Despite the light breeze, which slowed me down for half of the reps, I succeeded with the goals.
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0280_|_01:38_|_2:55.4_|_030___|_18.3_|_09.3_|_115___|_w
00300_|_2500_|_10:54_|_2:10.8_|_293___|_26.9_|_08.5_|_162___|_m head wind
02800_|_0500_|_03:31_|_3:31.2_|_058___|_16.5_|_08.6_|_124___|_r
03300_|_2500_|_10:42_|_2:08.5_|_292___|_27.3_|_08.6_|_168___|_m tail wind
05800_|_0400_|_02:56_|_3:40.1_|_050___|_17.0_|_08.0_|_135___|_r
06200_|_2500_|_11:16_|_2:15.2_|_307___|_27.3_|_08.1_|_169___|_m head wind
08700_|_0300_|_02:00_|_3:20.7_|_036___|_17.9_|_08.3_|_138___|_r
09000_|_2500_|_10:50_|_2:09.9_|_296___|_27.3_|_08.4_|_169___|_m tail wind
11500_|_1440_|_08:09_|_2:49.9_|_167___|_20.5_|_08.6_|_136___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00280_|_01:38_|_2:55.4_|_030___|_18.3_|_09.3_|_115___|_warmup
10000_|_43:42_|_2:11.1_|_1188___|_27.2_|_08.4_|_167___|_Main set
01200_|_08:28_|_3:31.5_|_144___|_17.0_|_08.3_|_131___|_rest meters
01440_|_08:09_|_2:49.9_|_167___|_20.5_|_08.6_|_136___|_cool down
12920_|_01:57_|_2:23.9_|_1529___|_24.7_|_08.4_|_157___|_Total
I forgot to start the speedcoach until after I finished my 1000m warmup, so that’s missing from the data.
The 1st and 3rd reps were mainly headwind, and the 2nd and fourth had the tail wind. It felt like the wind was freshest during the second and third reps. I was struggling with keeping the pace below 2:20 for the parts of the 3rd rep where there is no wind shadow. I feel like I am getting a better idea of how to maintain a “constant effort” pace with a head wind and not burn myself out trying to hit the target splits. Same thing for the tail wind sections. The thing I liked to see was how similar the HR response was in reps 2,3 and 4. I would have been a bit happier to see some red at the end of the fourth rep, but I guess I didn’t did quite that deep today. I was pretty spent at the end of the workout though.
Very happy with the session overall.
Here is a map view of the 4 intervals. 1 and 3 into the wind, 2 and 4 with the wind.
Tomorrow: Steady state: 4 x 3000 / 1′ rest r20 (HR limit at 75% HRR)
Originally I had this planned with a cap of 80% HRR (157), but with the lactate test results I’ve been seeing, I want to ratchet down the intensity of the steady state stuff, so I would like to do about the first half of the session tomorrow as UT2 (< 143) and the other half in the lower part of UT1 (143 to 150). I’m hoping that will help repair my aerobic capacity over the next couple of weeks. I have plenty of intensity in the three hard sessions a week. I think I’m being foolish to push the steady state stuff too hard.
I’d welcome opinions, should I do these steady state rows with an even lower cap? Do them entirely as UT2? I’d find that a real challenge and I would end up going VERY slow by the second half of the session, but if that is the best strategy, I’ll give it a try.
Sunny, cool (low 50s), wind N 6-8mph. This was a head wind heading down river.
Plan:
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1680_|_09:15_|_2:45.1_|_175___|_18.9_|_09.6_|_119___|_w
01700_|_2700_|_13:06_|_2:25.6_|_274___|_20.9_|_09.9_|_138___|_m
04400_|_3180_|_14:59_|_2:21.4_|_306___|_20.4_|_10.4_|_140___|_m
07580_|_2980_|_14:34_|_2:26.6_|_301___|_20.7_|_09.9_|_144___|_m
10560_|_2860_|_13:28_|_2:21.2_|_277___|_20.6_|_10.3_|_143___|_m
13420_|_1660_|_08:06_|_2:26.4_|_175___|_21.6_|_09.5_|_141___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01680_|_09:15_|_2:45.1_|_175___|_18.9_|_09.6_|_119___|_warmup
11720_|_56:07_|_2:23.6_|_1158___|_20.6_|_10.1_|_141___|_Main set
01660_|_08:06_|_2:26.4_|_175___|_21.6_|_09.5_|_141___|_cool down
15060_|_13:28_|_2:26.3_|_1508___|_20.5_|_10.0_|_139___|_Total
Very comfortable row. Felt better when I finished than when I started.
Tomorrow: 4 x 2500 / 5′ rest r24. Target pace: 2:15.
Cloudy, wind NE at 7-10mph. This was a cross/head wind for the 5K piece. It also kicked up some nasty chop for most of the row. On the plus side, I wasn’t waked during the piece, only during the warmup. Very sporting of them really.
Plan:
As I got my boat in the water, a couple guys from the club at the north end of the lake came by and asked me if I wanted to do a race piece with them. Damn right I did! We rowed steady state down to the south end of the lake. I tried to keep my HR basically in UT2 the whole way down, but finished with about 500m of head race pace just to get comfortable with the rate.
Then we turned, and futzed around a bit. I asked the guy I was going to row with what his target pace was. He said 2:15 in flat water, which seemed about right to me. I didn’t want the pressure of starting off side by side, so he let me go and he started right behind me. It seemed like we were pretty even in pace, but over the first 1000m I started to put a little distance between us. The wind was gusty and flukey, and the except in the lee of the islands, annoyingly choppy.
By the 2K mark, I was up about 30 seconds or so, and the row was basically pushing a bit faster when I got some flat water and slogging along when it was choppy or I got a bit gust of wind. I was a lot slower than last weekend, but I think with the conditions, and the lower HR, this was actually a better row.
I ended up about a minute ahead of the guy I was rowing with. It sure is easier to keep pushing hard when someone is chasing you! I really wanted to stop or slow down around the rt 9 bridge, but pride kept me going.
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_3980_|_21:29_|_2:41.9_|_388___|_18.1_|_10.3_|_132___|_w
04000_|_5000_|_22:45_|_2:16.5_|_585___|_25.7_|_08.5_|_169___|_5K piece
09000_|_4720_|_25:15_|_2:40.4_|_502___|_19.9_|_09.4_|_137___|_r
1000m splits for the 5K. Pretty flat paced.
04000_|_1000_|_04:36_|_2:18.2_|_114___|_24.7_|_08.8_|_157___|_m
05000_|_1000_|_04:31_|_2:15.7_|_119___|_26.3_|_08.4_|_168___|_m
06000_|_1000_|_04:33_|_2:16.5_|_116___|_25.5_|_08.6_|_171___|_m
07000_|_1000_|_04:31_|_2:15.7_|_119___|_26.3_|_08.4_|_173___|_m
08000_|_1000_|_04:33_|_2:16.5_|_117___|_25.7_|_08.5_|_176___|_m
After that, I did some square blades, some feet out and rowed with a quad from my club back to the dock. Very good outing.
Based on feedback from Boris and Tom, I dialed back the steady state power from th 190W that I targeted last week to 180W this weekend. The goal was to get some meters in the bank and do another experiment to see what my lactate levels do over long pieces.
Plan:
Very interesting results. Kind of depressing really. I backed off power by 10W and the saw very close to the same picture for HR and lactate.
Output
Workout Summary – Sep 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19268_|_80:00.0_|_02:04.6_|_181.1_|_18.3_|_142.2_|_ 69.6% _|_13.2_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI_|_Lac
01_|_04821_|_20:00.0_|_02:04.4_|_181.6_|_18.2_|_125.3_|_ 57.7% _|_13.3_|_10.0_|_1.7
02_|_04818_|_20:00.0_|_02:04.5_|_181.2_|_18.1_|_138.7_|_ 67.2% _|_13.3_|_10.0_|_3.3
03_|_04816_|_20:00.0_|_02:04.6_|_180.9_|_18.1_|_149.2_|_ 74.6% _|_13.3_|_10.0_|_4.1
04_|_04813_|_20:00.0_|_02:04.7_|_180.7_|_18.9_|_155.0_|_ 78.7% _|_12.8_|_09.6_|_5.2
Compared to last week, my HR took a little longer to hit each band. And my lactate at 20 minutes was lower than last week (1.7 vs 2.3), by after 20 minutes, my HR and lactate just kept on rising and rising.
Now, this is really intriguing. Based on what I was doing the past couple of years, I would have enthusiastically embraced the 1.7 reading and kept my training power at 180W, because I wouldn’t have taken any more readings.
So, this these results are a bit counterintuitive because it is generally thought that a lactate reading below 2.0 after 20 minutes indicates that the power level is low enough that it will stay there for the duration of the training session. I am not sure what is going on, but I have a few ideas. Lactate accumulation can result from two causes.
Of these, the more plausible is number 1. If I have been habitually training at too high an intensity, then I have been bathing my muscles in lactate and that would provide plenty of stimulus to improve lactate metabolism. But, the same hypothesis, too high a training power, would definitely cause fat metabolism to shut down and not be developed and improved. I’ve become an anaerobe by doing my steady state at too high an intensity.
I did some digging and found a thread over on Rowing Illustrated which is on point.
A rower with a 380W 2K (roughly 6:30) did a 20′ lactate test at 185W and got a lactate reading of 11.1mmol/l. He finally ended up down at 155W with a 1.85 reading after 20 minutes.
Anyway, I think another shot at this with the power down at 170W next weekend is my next step.
This might be the best week of the whole season in terms of weather. Every day since last Sunday has been just about perfect. Today was no exception. Sunny, upper 60s, light wind from the SW only 1 or 2 mph, which was generally a tail wind heading down river.
Plan:
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_2980_|_14:30_|_2:25.9_|_284___|_19.6_|_10.5_|_142___|_w
03000_|_5000_|_23:39_|_2:21.9_|_493___|_20.8_|_10.1_|_155___|_m
08000_|_0250_|_01:27_|_2:53.0_|_027___|_18.7_|_09.3_|_125___|_r
08250_|_5000_|_24:19_|_2:25.9_|_513___|_21.1_|_09.7_|_155___|_m
13250_|_3130_|_16:16_|_2:35.9_|_343___|_21.1_|_09.1_|_152___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
02980_|_14:30_|_2:25.9_|_284___|_19.6_|_10.5_|_142___|_warmup
10000_|_47:58_|_2:23.9_|_1006___|_21.0_|_09.9_|_155___|_Main set
00250_|_01:27_|_2:53.0_|_027___|_18.7_|_09.3_|_125___|_rest meters
03130_|_16:16_|_2:35.9_|_343___|_21.1_|_09.1_|_152___|_cool down
16360_|_20:11_|_2:27.0_|_1660___|_20.7_|_09.9_|_151___|_Total
There was tons of traffic on the river this morning. Heading down river, at first I was going back and forth with a 2x. They were doing pieces and paddling in between. They would pass me during their pieces and then I’d pass them when they paddled. Then we both caught up with a group of 3 or 4 singles that seemed to speed up as we got to them. That is what pushed me above the cap. On the Charles, there always seems to be a bridge coming up and you need to decide if you will try to pass before the bridge or tuck in behind until after the bridge. The first bridge, I tucked in behind. That’s the brief slow down to 2:50 or so. Other wise, I pushed to get clear ahead. If I trained on this stretch of river all the time, I would have to break the habit, or I would never train at the right intensity for steady state workouts!
Coming up river, I was in the company of 4 women’s collegiate eights. They were doing pause drills and other stuff, so we were roughly the same pace for most of the way up the HOCR course. But that also was a motivator to try to keep the pace up. I’d rather row in the clean water ahead than the choppy mess that 4 boats and 2 launches leave behind. They did pass me with about 3K to go, and it was pretty miserable for about 1km after that with the wakes bouncing off the sides of the river, which is pretty narrow up there. I finally fell far enough behind that the water was reasonable for the last 2K or so.
Tomorrow: 4×20’/1’r on the erg at 180W with lactate tests
Another glorious morning to be on the water. Sunny, upper 60s, basically no wind. Three boats from Brandeis plus a launch were out, but they were finishing as I was getting going.
The plan:
Per the training plan…
5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
When I read that last night, I decided that it meant that I should row
Of course, what happened on the water was completely different. I did my first 5 bursts and felt pretty good. I started paddling my 8 minute rest, and decided to do a couple more 20s. I did 2 more, and then I had a moment of complete confusion. I decided that I must have misread the training plan, and the “correct” workout was actually this:
This was a murderous change. First, I didn’t have enough river to do all 15 bursts in each direction, so I ended up shaving off a couple of 20s at the end of each set. Second, That’s a lot of fast rowing! It nearly killed me!
After I finally got to work and did some work, and got a spare moment, I went back to look at the post on Sander’s blog to figure out whether my initial or subsequent interpretation was correct.
The workout is an adaptation of a session that Sander posted here.
Here is the original form of the workout:
This is another one from my personal list of interesting workouts that I collected over the years. It says:
3x(5×30″)/R8 (1) 30″/30″ @36spm, (2) 30″/45″ @ 38spm, (3) 30″/60″ @40spm
So three sets of 5 times 30 seconds of hard work, with mini rests that get longer for the higher stroke rates. Eight minutes rest between the sets. This is the first time I am doing it this season and I am not sure whether the stroke rates weren’t originally intended for the double or even the quad, so I lowered the target spm by 2.
I changed it from being time based to be stroke based, just because it’s easier for me to count strokes than watch the clock, but it’s pretty clear that it seems to indicate that you do 3 sets of 5, with 8 minutes between sets. To dispell any doubts, he also posted a chart of his results for the workout:
Yep, 3 sets of 5. What a painful error. Anyway, it’s over now, and I’ll never make that mistake again.
So, given what an over reach the workout was, here’s how it went.
So, I setup the speedcoach to record stroke data. So it logged pace, rate and distance on every stroke, versus every 20m like I usually do. Looking at the speedcoach data, I started cheating the stroke counts. A lot of the 20s were actually 19s or in some cases even 18s. Since I didn’t take many strokes during the rests, they don’t really show up, but you can see where the rate decreases in the SPM chart. I basically had enough river to squeeze in 2 reps at r36 before I ran out of river.
The other thing is that I ran out of speedcoach memory right after I finished the main set. The memory holds 1500 strokes, and I finished my last interval with stroke number 1449, so my 1km cool down was not stored. No great loss.
Here is a summary by rate of the intervals.
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
03774_|_19:45_|_2:37.0_|_406___|_20.6_|_09.3_|_132___|_warmup
03119_|_21:50_|_3:30.0_|_423___|_19.4_|_07.4_|_162___|_rest meters
00242_|_01:25_|_2:56.7_|_051___|_35.8_|_04.7_|_138___|_cool down (plus another 1km)
02590_|_10:15_|_1:58.7_|_309___|_30.2_|_08.4_|_162___|_r32
01714_|_06:44_|_1:57.9_|_216___|_32.1_|_07.9_|_163___|_r34
00710_|_02:40_|_1:52.9_|_094___|_35.2_|_07.6_|_163___|_r36
05014_|_19:39_|_1:57.6_|_619___|_31.5_|_08.1_|_162___|_All intervals
So, I guess I can’t be too unhappy with 5km rowed a sub-2:00 pace. But it’s amazing how fast you lose your touch to row at higher rates. I was very sloppy, and the acceleration curves looked just horrendous, even though I wasn’t even able to get up to the target rates except in the very middle of most of the reps.
I’m kind of tired now.
Tomorrow: Steady state on the HOCR course. r20, light and fluffy
The featured image is a picture I took this morning of a Blue Heron standing on a floating log in the lagoon where I launch. Behind it is the Newton Marriott hotel, and in the foreground, some of the canoes that you can rent where I launch. The weeds are thicker in this direction, but the whole lagoon is pretty weed choked at this point of the year. I gets a bit better as the water cools down.
Another glorious morning! Temperature was in the mid 60s. It was dry and clear. When I first started there was a thin mist clinging to the river, only about 6 inches or so. Very cool to row through. You could fleetingly see the air turbulence in the mist as you rowed through it. When I started it was flat calm, but a gentle wind from the northwest, maybe 2 mph or so. Just enough so I noticed the difference in the way the boat felt. Downstream, it felt very light, upstream it felt a bit heavier. It was the kind of morning that made me very happy that I took up rowing, just to be out in it.
As a bonus, I got to whack, not one, but two swans on the ass because they did not clear my path quickly enough. Pretty to look at, nasty as hell, those swans. They shook their tail feathers vigorously at me as I paddled away smugly.
Oh yeah, back to the training. The plan:
The priority for me today was to row to the HR cap. This was made a bit more challenging by a slightly wonky HR monitor pickup, but worked out well.
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_06:06_|_3:06.8_|_107___|_17.5_|_09.2_|_107___|_w
01000_|_2800_|_13:12_|_2:21.5_|_271___|_20.5_|_10.3_|_138___|_m
03800_|_3020_|_14:30_|_2:24.0_|_294___|_20.3_|_10.3_|_143___|_m
06820_|_3000_|_14:21_|_2:23.5_|_291___|_20.3_|_10.3_|_147___|_m
09820_|_3000_|_14:47_|_2:27.8_|_301___|_20.4_|_10.0_|_149___|_m
12820_|_1060_|_05:55_|_2:47.2_|_122___|_20.6_|_08.7_|_145___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_06:06_|_3:06.8_|_107___|_17.5_|_09.2_|_107___|_warmup
11820_|_56:50_|_2:24.2_|_1157___|_20.4_|_10.2_|_144___|_Main set
01060_|_05:55_|_2:47.2_|_122___|_20.6_|_08.7_|_145___|_cool down
13860_|_08:51_|_2:29.0_|_1386___|_20.1_|_10.0_|_141___|_Total
I guess the perfect temperature and flat water were conducive to rowing fast. The first leg downstream, I was holding about a 2:20 pace with my HR solidly in the UT2 range. After that, it gradually crept up to 150 and then I slowed down to keep it there. The last leg up river there might have been a bit more wind, or more likely I was just starting to get tired and row less efficiently.
Tomorrow: Things get a bit more intense. It’s short rest interval day. The training plan calls for some higher rate work. It’s a workout adapted from Sander’s suggestions for 1km racing.
5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
Even though it is head racing season. I want to get some higher rate rowing in once every couple of weeks to keep my timing together and work on keeping my strokes light and crisp.
Featured image credit: http://static.panoramio.com/photos/large/42171760.jpg
Weather: cool (60F), sunny, light wind from the west, maybe 2-4 mph.
Plan:
Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:20_|_2:43.3_|_095___|_17.8_|_10.3_|_121___|_w
01000_|_2000_|_08:28_|_2:07.1_|_224___|_26.4_|_08.9_|_160___|_m
03000_|_0500_|_03:23_|_3:23.4_|_057___|_16.8_|_08.8_|_124___|_r
03500_|_2000_|_08:37_|_2:09.2_|_232___|_26.9_|_08.6_|_166___|_m
05500_|_0500_|_03:46_|_3:45.9_|_069___|_18.3_|_07.2_|_128___|_r
06000_|_2000_|_08:38_|_2:09.4_|_232___|_26.9_|_08.6_|_168___|_m
08000_|_0500_|_03:27_|_3:27.3_|_061___|_17.7_|_08.2_|_130___|_r
08500_|_2000_|_08:42_|_2:10.4_|_238___|_27.4_|_08.4_|_170___|_m
10500_|_0500_|_03:35_|_3:35.3_|_066___|_18.4_|_07.6_|_128___|_r
11000_|_2000_|_08:47_|_2:11.8_|_236___|_26.9_|_08.5_|_168___|_m
13000_|_3260_|_18:05_|_2:46.4_|_369___|_20.4_|_08.8_|_141___|_c
Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:20_|_2:43.3_|_095___|_17.8_|_10.3_|_121___|_warmup
10000_|_43:12_|_2:09.6_|_1162___|_26.9_|_08.6_|_166___|_Main set
02000_|_14:12_|_3:33.0_|_253___|_17.8_|_07.9_|_128___|_rest meters
03260_|_18:05_|_2:46.4_|_369___|_20.4_|_08.8_|_141___|_cool down
16240_|_20:49_|_2:29.3_|_1879___|_23.3_|_08.6_|_151___|_Total
Holy shit! That went well. Comparing the stats from last time on the 5x2k
I certainly faded a bit in the last two reps. In the last rep especially, I just couldn’t get the boat moving in the middle of the rep. I was having paranoid fantasies about weeds on the fin and mythical head winds in the whole middle 1000m. Once I got to about 500m left to go, I started pushing harder and counting down the strokes. That helped pull the avg pace down a bit.
Tomorrow: The plan calls for 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR). That would be a HR cap at 157. I think I will row to a 75% HRR cap instead (150). Should be interesting trying to keep the rating up, the strokes long, and the pressure light.
Quantified Rowing 