Rest day yesterday.
This morning, I was planning to go rowing. I got up and headed out the the lake. When I got there, I rapidly reconsidered my decision. It was 44F, grey and raining. There was a little wind, but the forecast was predicting it getting stronger. And when I checked the online sign up sheet, I saw that most of my clubmates had scratched and undoubtedly rolled over and went back to sleep.
I drove home instead of rowing. So, that left me wondering…What should I do. The plan called for a hard distance piece, but the idea of sitting down and doing a 6K TT was not appealing in the least. I decided to give myself a break and have a little fun. I was going to dig up one of my favorite erg workouts. The 10K Putsch!
Plan:
- 2K warmup
- 10K with a prescribed negative split
- 1K at 2:00
- 1K at 1:59
- 1K at 1:58
- and so on until the last 1K is at 1:51
- Free rate
- No HR Cap
This workout is adapted from “Erg: 75 workouts for Athletes”, by Lisa Schlenker, a great book, but apparently out of print right now. In that book, the workout is a little different.
It’s in 2K blocks and it’s a bit faster pace. Even with my more gradual pace ramp, I’ve struggled with the Putsch in the past. But not today!
First, the warmup. 2K starting slow and building speed every 500m. Felt very easy and nice low HR.
Workout Summary – Oct 25, 2015 — Warmup
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:06.9_|_02:01.7_|_194.1_|_19.5_|_124.0_|_ 56.8% _|_12.7_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_00500_|_02:09.1_|_02:09.1_|_162.5_|_16.7_|_104.0_|_ 42.5% _|_13.9_|_09.7
02_|_00500_|_02:04.3_|_02:04.3_|_182.1_|_18.3_|_120.5_|_ 54.3% _|_13.2_|_09.9
03_|_00500_|_01:59.2_|_01:59.2_|_206.5_|_20.6_|_130.0_|_ 61.0% _|_12.2_|_10.0
04_|_00500_|_01:54.2_|_01:54.2_|_235.1_|_22.6_|_138.7_|_ 67.2% _|_11.6_|_10.4
Next, the main event. I set this up in RowPro as 10×1000 intervals with zero rests. That way I could see the average pace for each split and aim to for the target. The first pull of each interval generates a very fast pace reading. I was just rowing normally through the end to the beginning, but the data shows the pace transient. You can see that I had a fair bit left in the tank when I got to the last 1000m, so I aimed at (and beat) 1:45 as my pace target. It stung.
Workout Summary – Oct 25, 2015 – 10K Push
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_38:06.8_|_01:54.3_|_234.1_|_23.0_|_152.5_|_ 76.9% _|_11.4_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_01000_|_03:59.6_|_01:59.8_|_203.5_|_20.8_|_127.4_|_ 59.1% _|_12.0_|_09.8
02_|_01000_|_03:57.4_|_01:58.7_|_209.4_|_21.2_|_138.9_|_ 67.3% _|_11.9_|_09.9
03_|_01000_|_03:54.8_|_01:57.4_|_216.2_|_21.5_|_142.6_|_ 69.9% _|_11.9_|_10.1
04_|_01000_|_03:52.7_|_01:56.4_|_222.2_|_22.2_|_146.3_|_ 72.6% _|_11.6_|_10.0
05_|_01000_|_03:50.8_|_01:55.4_|_227.6_|_22.6_|_150.2_|_ 75.3% _|_11.5_|_10.1
06_|_01000_|_03:48.9_|_01:54.5_|_233.3_|_23.1_|_153.8_|_ 77.9% _|_11.4_|_10.1
07_|_01000_|_03:46.6_|_01:53.3_|_240.7_|_23.6_|_158.0_|_ 80.8% _|_11.2_|_10.2
08_|_01000_|_03:44.6_|_01:52.3_|_247.0_|_23.8_|_161.6_|_ 83.4% _|_11.2_|_10.4
09_|_01000_|_03:42.4_|_01:51.2_|_254.7_|_24.6_|_165.9_|_ 86.5% _|_11.0_|_10.4
10_|_01000_|_03:29.0_|_01:44.5_|_306.8_|_27.9_|_174.6_|_ 92.7% _|_10.3_|_11.0
Then a nice long cool down. Started at 2:00 pace and slowed down by 5 seconds every 1000m. Sort of a backwards push.
Workout Summary – Oct 25, 2015 – Cool down
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_21:33.9_|_02:09.4_|_161.6_|_18.4_|_142.9_|_ 70.1% _|_12.6_|_08.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_01000_|_03:58.6_|_01:59.3_|_206.2_|_21.6_|_148.2_|_ 73.9% _|_11.6_|_09.5
02_|_01000_|_04:09.1_|_02:04.5_|_181.2_|_19.8_|_151.4_|_ 76.2% _|_12.2_|_09.2
03_|_01000_|_04:18.8_|_02:09.4_|_161.5_|_17.9_|_145.6_|_ 72.1% _|_13.0_|_09.0
04_|_01000_|_04:28.8_|_02:14.4_|_144.2_|_16.5_|_138.1_|_ 66.7% _|_13.5_|_08.7
05_|_01000_|_04:38.7_|_02:19.4_|_129.3_|_16.8_|_129.8_|_ 60.9% _|_12.8_|_07.7
A very satisfactory workout. I was looking back and almost a year ago on Nov 15, I attempted the same workout and burnt out before I got to the middle. I did a flat paced 10K at 1:53.4 which was a maximal effort. Today was much easier. I’m pumped.
Quantified Rowing 