Sunday: 4 x 20′ / 1′ rest endurance training (with lactate)

I hopped on the erg today around 2pm.  It was nice and cool outside and I opened all the windows.


  1. 4 x 20′
  2. Slow warmup…First 5′ at 2:15, second 5′ at 2:10, then the rest of the workout at 2:04
  3. 1 minute rests to drink water and take a lactate test.

Screen Shot 2015-10-11 at 6.21.55 PM Screen Shot 2015-10-11 at 6.21.41 PM

Workout Summary – Oct 11, 2015
–_|_19245_|_80:00.0_|_02:04.7_|_180.5_|_17.8_|_128.8_|_ 60.1% _|_13.5_|_10.2
Workout Details

01_|_01121_|_05:00.0_|_02:13.8_|_146.0_|_16.2_|_088.8_|_ 31.8% _|_13.8_|_09.0
02_|_01160_|_05:00.0_|_02:09.3_|_162.0_|_17.2_|_116.6_|_ 51.5% _|_13.5_|_09.4
03_|_02410_|_10:00.0_|_02:04.5_|_181.5_|_17.8_|_124.3_|_ 57.0% _|_13.5_|_10.2_|_1.7
04_|_04855_|_20:00.0_|_02:03.6_|_185.4_|_17.9_|_127.8_|_ 59.4% _|_13.6_|_10.4_|_2.1
05_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_17.9_|_134.5_|_ 64.2% _|_13.6_|_10.3_|_2.2
06_|_04847_|_20:00.0_|_02:03.8_|_184.5_|_18.1_|_138.3_|_ 66.9% _|_13.4_|_10.2_|_2.5

Almost identical to last Sunday when I did 3 x 20′  HR was a little lower and the pace was a little faster, but the lactate readings were a bit higher at 20 and 40 minutes, but much lower at 60′.

  • Last week:  1.1, 1.2, 3.2
  • This week:  1.7, 2.1, 2.2, 2.5

I think I should stick with 2:04 or 2:05 for now for an endurance pace.

I am now into my taper week for the HOCR.  Here’s the plan for that.

  • Monday:  4K warmup, 4 x 500 with 3:30 minute rests, 4K cool down
  • Tuesday: 4K warmup, 3 x 500 with 3:30 rests, 4K cool down
  • Wednesday: 4K warmup, 2 x 500 with 3:30 rests, 2K cool down
  • Thursday: 4K warmup, 1 x 500, 2k cool down
  • Friday:  Easy recon paddle on the HOCR course
  • Saturday:  9:20 start time, bow number: 36.

9 thoughts on “Sunday: 4 x 20′ / 1′ rest endurance training (with lactate)

  1. sanderroosendaal says:

    Looks like a good plan. I assume the 500s are at head race pace. Perhaps I would do 2x1km instead of 4×500. I didn’t taper as strongly for my race but I think it’s personal.
    Taper for head race is different than for sprint racing …


    • gregsmith01748 says:

      Thanks for the pointer to the story. I’m working on getting a copy of the original article so I can figure out what it means. It looks like the kind of research I have been looking for about longer term lactate variations and potential errors.


      • Richard says:

        If you get the original study could you please share.

        It does show that being conservative on pacing is the best way otherwise you can on a bad day (I have plenty of these) hit much higher lactate numbers quite unexpectedly.

        There was a good write up in the same magazine about lactate last week. I have photo’s of it but its not on their website yet. Bit dodge putting photo’s of a printed magazine on the internet I will try and make into a PDF to share.

        It had references to cycling team Sky boss and a bit about post workout lactate clearance. Interesting read and good to see all the lactate stuff being described properly for more mainstream athletes and not just elite athletes.

        Liked by 1 person

      • gregsmith01748 says:

        I got the paper but it lives behind a paywall, so I can’t post a copy. I’m going to go through it and post a couple of figures and the key findings. It’s not a big study, only 12 athletes and the duration of each test is only 30 minutes. The test to test variation, even at the same power level and for the same athlete is interesting. Certainly means that basing everything on a single test, once a week could drive you crazy.

        The main take away is to test often enough so you can recognize an outlier and not over react to it.


  2. stelph82 says:

    What time are you down at the HOCR on friday for a paddle?

    I am flying into the US on thursday and will be around Friday taking the hired Fluid single out for a shake down paddle on the friday morning out of the Boston University Boathouse, assume you’ll be at Riverside?


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