Day: October 6, 2015

Monday: Steady State Rate Ladders (16/18/20)

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Nice morning. Light N wind about 5mph.  A headwind heading down river.

Plan:

  1. 4 x (1000m @ 16, 1000m @ 18, 1000m @ 20) / 1′ rest
  2. No pace target
  3. HR Cap : 150 (75% HRR)

Screen Shot 2015-10-05 at 2.15.40 PM Screen Shot 2015-10-05 at 2.15.30 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1080_|_06:42_|_3:06.1_|_108___|_16.1_|_10.0_|_110___|_w
01100_|_0900_|_04:38_|_2:34.4_|_079___|_17.1_|_11.4_|_130___|_16
02000_|_1000_|_04:58_|_2:29.1_|_090___|_18.1_|_11.1_|_138___|_18
03000_|_1000_|_04:47_|_2:23.5_|_098___|_20.5_|_10.2_|_145___|_20
04000_|_0100_|_00:37_|_3:04.5_|_009___|_14.6_|_11.1_|_119___|_r
04100_|_1000_|_04:55_|_2:27.7_|_082___|_16.7_|_12.2_|_135___|_16
05100_|_1000_|_04:51_|_2:25.6_|_089___|_18.3_|_11.2_|_141___|_18
06100_|_0940_|_04:24_|_2:20.4_|_090___|_20.5_|_10.4_|_149___|_20
07040_|_0060_|_00:25_|_3:26.7_|_006___|_14.5_|_10.0_|_118___|_r
07100_|_1000_|_05:12_|_2:35.8_|_087___|_16.8_|_11.5_|_133___|_16
08100_|_1000_|_05:00_|_2:29.8_|_093___|_18.6_|_10.8_|_141___|_18
09100_|_0900_|_04:21_|_2:24.9_|_089___|_20.5_|_10.1_|_148___|_20
10000_|_0060_|_00:28_|_3:51.7_|_007___|_15.1_|_08.6_|_113___|_r
10060_|_1000_|_05:04_|_2:31.8_|_085___|_16.8_|_11.8_|_131___|_16
11060_|_1000_|_04:51_|_2:25.4_|_091___|_18.8_|_11.0_|_141___|_18
12060_|_1000_|_04:43_|_2:21.4_|_097___|_20.6_|_10.3_|_148___|_20
13060_|_1060_|_05:29_|_2:35.2_|_110___|_20.1_|_09.6_|_136___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01080_|_06:42_|_3:06.1_|_108___|_16.1_|_10.0_|_110___|_warmup

03900_|_19:48_|_2:32.4_|_333___|_16.8_|_11.7_|_132___|_r16
04000_|_19:40_|_2:27.5_|_363___|_18.5_|_11.0_|_140___|_r18
03840_|_18:14_|_2:22.5_|_374___|_20.5_|_10.3_|_147___|_r20
11740_|_57:43_|_2:27.5_|_1070___|_18.5_|_11.0_|_140___|_main set

00220_|_01:30_|_3:23.4_|_022___|_14.7_|_10.0_|_117___|_rest meters
01060_|_05:29_|_2:35.2_|_110___|_20.1_|_09.6_|_136___|_cool down

Happy with the heart rate and level of effort.  Really just focused on balance and good rowing today.

After the workout, I went to work for half a day, then flew to Munich, where I am now.  I arrived Tuesday morning around 10AM, and straight into a customer meeting.  So, Tuesday is basically a very tired “non-restful rest day”.

Wednesday:  Fun in the fitness center (HR cap at 150)

Sunday: 60′ Steady State (3×20’/1′ rest)

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My wife and I had plans in the afternoon, so I jumped on the erg as soon as I got up to get some meters in.  I was quite sore from the race on Saturday.  My ribs, my adductors and my arms were all quite sore.  I guess there was a lot of “conventional” movements.

Like Saturday afternoon, I started at lower power and ramped up over 15 minutes.  Again, my HR stayed nice and low.  A little bit of drift in the last 20 minutes.  Lactates were 1.2 at 20′, 1.1 at 40′, and weirdly 3.2 at 60 minutes.  It might have been a blown reading, but it might indicate that I had crossed over to building up some lactate in the last few minutes of the last 20′.  No matter.  I think rowing at a 2:04 (183W) pace for steady state until I see <2.0 at 80′ is the safe bet for now.

Screen Shot 2015-10-06 at 1.10.04 PM Screen Shot 2015-10-06 at 1.09.34 PM

Output
Workout Summary – Oct 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14337_|_60:00.0_|_02:05.5_|_176.9_|_17.9_|_129.5_|_ 60.6% _|_13.3_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01118_|_05:00.0_|_02:14.2_|_144.9_|_16.2_|_105.0_|_ 43.3% _|_13.8_|_08.9
02_|_01159_|_05:00.0_|_02:09.4_|_161.4_|_17.4_|_119.3_|_ 53.4% _|_13.3_|_09.3
03_|_01204_|_05:00.0_|_02:04.6_|_181.1_|_18.2_|_127.4_|_ 59.2% _|_13.2_|_09.9
04_|_01208_|_05:00.0_|_02:04.2_|_182.7_|_18.0_|_130.2_|_ 61.1% _|_13.4_|_10.2
05_|_04822_|_20:00.0_|_02:04.4_|_181.7_|_18.2_|_131.0_|_ 61.7% _|_13.2_|_10.0
06_|_04827_|_20:00.0_|_02:04.3_|_182.2_|_18.1_|_136.2_|_ 65.4% _|_13.3_|_10.1

Saturday PM: 30 minute recovery erg

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Later in the day on Saturday, I was feeling sore and I had a pretty case of “erg cough”.  I thought that an easy 30 minute erg session might make me feel better.  I was right.

I’m experimenting with starting endurance sessions at lower power and ramping up over the first 15 minutes or so.  I did that today and it worked out well.

A very easy session.  I measured lactates at the end 1.3mmol/l.

Screen Shot 2015-10-06 at 11.56.21 AM Screen Shot 2015-10-06 at 11.55.49 AM

Output
Workout Summary – Oct 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_07100_|_30:00.0_|_02:06.8_|_171.8_|_17.5_|_125.8_|_ 58.0% _|_13.5_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01119_|_05:00.0_|_02:14.0_|_145.3_|_16.0_|_110.3_|_ 47.0% _|_14.0_|_09.1
02_|_01162_|_05:00.0_|_02:09.1_|_162.8_|_17.2_|_121.7_|_ 55.1% _|_13.5_|_09.5
03_|_01204_|_05:00.0_|_02:04.6_|_181.1_|_18.2_|_128.5_|_ 60.0% _|_13.2_|_09.9
04_|_01205_|_05:00.0_|_02:04.4_|_181.7_|_17.8_|_130.5_|_ 61.3% _|_13.5_|_10.2
05_|_01206_|_05:00.0_|_02:04.4_|_181.8_|_18.0_|_130.6_|_ 61.4% _|_13.4_|_10.1
06_|_01203_|_05:00.0_|_02:04.7_|_180.6_|_18.0_|_131.1_|_ 61.8% _|_13.4_|_10.0