Monday: 3 x 20’/1′ rest

Temp: 68F

Humidity: 38%


  1. 4 x 20′ / 1′ rest
  2. slow start: 150W/175W, 5′ each
  3. 190W for the rest
  4. Stroke rate <= 22spm
  5. On slides

I ended up stopping after 3 because I was out of time.  Other than that, a pretty standard workout.  I was a little tired from the HM that I did yesterday evening (about 12 hours of rest), and I didn’t sleep all that well.

I’ve been seeing some funny lactate readings lately.  On Saturday, I was barely breaking a sweat, but my first lactate reading was 2.8.  So I redid the test and measured 1.6.  Today, again, my first test was 2.8.  So I did a second test and read 1.3.  I think I must be getting too lax in my sweat wiping processes.

To try to get this a bit more under control, for the next week or so, I think I will routinely do 2 tests after 60 minutes to look at the variation in readings.  I’ll also try to be a bit more fastidious in my procedures.

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I will try to do a quick 30 minute steady state session this evening.

Tomorrow morning:  4 x 5K / 2′ rest.  Pace target: 1:52

Sunday: HM Threshold

Plan was to hold 1:55.  Stuck to the plan.

I should have looked at my all time PB.  Turns out I finished 7 seconds behind it.  If I had known, I could have definitely made up that time just by doing a quick warmup and starting at pace instead of pulling the pace down over the first 1000.

But I am really thrilled with the progress I am making right now.  I ranked it, and right now it’s 10th of 254 in my bracket.

Screen Shot 2015-11-29 at 8.51.11 PMScreen Shot 2015-11-29 at 8.50.54 PM

Workout Summary – Nov 28, 2015
–_|_19639_|_80:00.0_|_02:02.2_|_191.8_|_19.4_|_133.3_|_ 63.3% _|_12.6_|_09.9
Workout Details

01_|_01162_|_05:00.0_|_02:09.0_|_162.9_|_17.6_|_112.8_|_ 48.8% _|_13.2_|_09.3
02_|_03676_|_15:00.0_|_02:02.4_|_190.8_|_19.3_|_129.5_|_ 60.6% _|_12.7_|_09.9
03_|_04903_|_20:00.0_|_02:02.4_|_191.0_|_19.3_|_133.9_|_ 63.8% _|_12.7_|_09.9
04_|_04896_|_20:00.0_|_02:02.5_|_190.2_|_19.1_|_134.5_|_ 64.2% _|_12.9_|_10.0
05_|_05001_|_20:00.0_|_02:00.0_|_202.7_|_20.5_|_138.8_|_ 67.2% _|_12.2_|_09.9

Tomorrow:  4 x 20’/1′ rest at 190W

Saturday: 4 x 20′ / 1’r

Friday: Rest Day

Saturday: steady state.

False start.  Did 5′ at 2:15 and then my HR strap stopped working.  Quick stop to replace the battery, then went on from there.

Measure lactate at 60′ –> 1.6 mmol/l

After that I decided to push the pace down to 2:00/500 to see if my HR stayed nice and low.  It did.

Screen Shot 2015-11-28 at 8.33.43 PMScreen Shot 2015-11-28 at 8.33.22 PM

Workout Summary – Nov 28, 2015
–_|_19639_|_80:00.0_|_02:02.2_|_191.8_|_19.4_|_133.3_|_ 63.3% _|_12.6_|_09.9
Workout Details

01_|_01162_|_05:00.0_|_02:09.0_|_162.9_|_17.6_|_112.8_|_ 48.8% _|_13.2_|_09.3
02_|_03676_|_15:00.0_|_02:02.4_|_190.8_|_19.3_|_129.5_|_ 60.6% _|_12.7_|_09.9
03_|_04903_|_20:00.0_|_02:02.4_|_191.0_|_19.3_|_133.9_|_ 63.8% _|_12.7_|_09.9
04_|_04896_|_20:00.0_|_02:02.5_|_190.2_|_19.1_|_134.5_|_ 64.2% _|_12.9_|_10.0
05_|_05001_|_20:00.0_|_02:00.0_|_202.7_|_20.5_|_138.8_|_ 67.2% _|_12.2_|_09.9

Tomorrow: HM, target pace 1:58.


Thursday: 60′ Threshold – Take 2

At home.  Static erg.  About 60F

Limited time, so no warmup.  Just started a bit slow and then settled into a pace.  Wanted to hold 1:58, but 1:56 felt good.  Then 1:55s started to appear, so I went with it.  Got tough in the last 20 minutes, but no drama.

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Workout Summary - Nov 26, 2015
--_|_15692_|_60:00.0_|_01:54.7_|_231.9_|_24.6_|_161.4_|_ 83.3% _|_10.6_|_09.4
Workout Details

01_|_01027_|_04:00.0_|_01:56.9_|_219.3_|_23.3_|_123.7_|_ 56.5% _|_11.0_|_09.4
02_|_01039_|_04:00.0_|_01:55.5_|_227.0_|_24.0_|_142.3_|_ 69.7% _|_10.8_|_09.5
03_|_01043_|_04:00.0_|_01:55.0_|_230.0_|_24.3_|_149.0_|_ 74.5% _|_10.8_|_09.5
04_|_01045_|_04:00.0_|_01:54.8_|_231.2_|_24.3_|_153.4_|_ 77.6% _|_10.8_|_09.5
05_|_01044_|_04:00.0_|_01:54.9_|_230.7_|_24.0_|_155.9_|_ 79.4% _|_10.9_|_09.6
06_|_01046_|_04:00.0_|_01:54.7_|_231.8_|_24.5_|_159.3_|_ 81.8% _|_10.7_|_09.5
07_|_01045_|_04:00.0_|_01:54.8_|_231.2_|_24.3_|_161.8_|_ 83.6% _|_10.8_|_09.5
08_|_01046_|_04:00.0_|_01:54.7_|_231.9_|_24.3_|_164.6_|_ 85.5% _|_10.8_|_09.6
09_|_01046_|_04:00.0_|_01:54.7_|_232.0_|_24.5_|_167.0_|_ 87.2% _|_10.7_|_09.5
10_|_01047_|_04:00.0_|_01:54.7_|_232.2_|_24.3_|_168.5_|_ 88.3% _|_10.8_|_09.6
11_|_01046_|_04:00.0_|_01:54.8_|_231.6_|_24.5_|_170.5_|_ 89.7% _|_10.7_|_09.5
12_|_01045_|_04:00.0_|_01:54.9_|_230.9_|_25.0_|_172.0_|_ 90.8% _|_10.4_|_09.2
13_|_01044_|_04:00.0_|_01:54.9_|_230.7_|_25.0_|_173.8_|_ 92.1% _|_10.4_|_09.2
14_|_01053_|_04:00.0_|_01:54.0_|_236.2_|_26.0_|_176.0_|_ 93.6% _|_10.1_|_09.1
15_|_01077_|_04:00.0_|_01:51.5_|_252.7_|_27.0_|_178.3_|_ 95.2% _|_10.0_|_09.4

Rest Day tomorrow.


Wednesday: 4 x 20/1’rest

I must admit, I was a little spooked when went to go sit on the erg.  I was so far below my expectations yesterday for the 60′ workout that I didn’t have a lot of confidence that even today’s easy endurance session would go well.

But, after all, it was just an easy session.  So, I got myself settled in and did it.  I’m off work today (tomorrow is Thanksgiving), so this was at home on my static erg.  Target pace was 2:03.  Standard slow start.  Heart rate and RPE were much higher than similar sessions.  Lactate reading was high, but not ridiculous (2.5mmol/l).  HR drift from 40′ to 80′ was 1%.

So, not a sublime aerobic adventure, but a reasonable workout.

Screen Shot 2015-11-25 at 10.47.15 AMScreen Shot 2015-11-25 at 10.46.59 AM

Workout Summary – Nov 25, 2015
–_|_19399_|_80:00.0_|_02:03.7_|_184.8_|_19.0_|_141.6_|_ 69.2% _|_12.8_|_09.7
Workout Details

01_|_01119_|_05:00.0_|_02:14.1_|_145.3_|_16.0_|_099.0_|_ 39.0% _|_14.0_|_09.1
02_|_01164_|_05:00.0_|_02:08.9_|_163.6_|_17.2_|_120.9_|_ 54.6% _|_13.5_|_09.5
03_|_02444_|_10:00.0_|_02:02.8_|_189.2_|_19.0_|_136.3_|_ 65.5% _|_12.9_|_10.0
04_|_04892_|_20:00.0_|_02:02.7_|_189.7_|_19.0_|_143.6_|_ 70.6% _|_12.9_|_10.0
05_|_04885_|_20:00.0_|_02:02.8_|_188.9_|_19.3_|_148.8_|_ 74.4% _|_12.7_|_09.8
06_|_04895_|_20:00.0_|_02:02.6_|_190.1_|_19.9_|_148.4_|_ 74.1% _|_12.3_|_09.6

Tomorrow:  Training Plan calls for a HM, but I don’t think I have that much time, I might do another try at an hour at 1:58.

60′ Threshold – Horrifyingly bad workout

My plans for a second workout yesterday were destroyed by a meeting that was supposed to go from 4 to 5, but instead lasted until after 6PM.  Finding time for second sessions is going to be a continual challenge.

But on to this morning….

I had a bad feeling about this workout.  One of my steady state workouts is that they are busted up into nice digestible 20 minute chunks.  Pushing that to 30 minute or even 10K over 40 minutes is not so bad, but I have gotten out of the habit of doing long distances, either at steady state or at a more intense level.  So, I have lost some of the memory for pacing these efforts, understanding how hard to push, and, frankly, how to pass the time.

So, for today’s effort, I was unsure about the right pace.  I did a 30′ piece at 1:51.0 on Sunday, and that was less than all out.  In fact, I did a second 30′ at 1:52.4 after a 5 minute rest.  I guessed that I could probably hold a 1:50 pace for an all out 30 minute time trial.  By Paul’s Law, that would forecast a pace of 1:55 for a full hour.  This seems to hold up pretty well for me in general.

There was an argument for a more aggressive pace.  I was very close to my PB pace for my 6K, and not that far off for the 30′.  In that PB season, I also set a new best for my 60′, and that was a 1:53.1 pace.  And I did that without it being an all out effort.  Afterwards, I really thought I could have held 1:52.5 or better.  So, by that logic, it was possible that today I could push the pace to 1:53 or something.

So, I decided to start at 1:54 and see what happened.

What happened was ugly.

11-24Screen Shot 2015-11-24 at 1.14.17 PM

I started with a nice 10 minute warmup.  5 minutes of slow steady state, then 3 – 20 stroke bursts at 1:54, with paddling between them.

Then into the main event.  I held 1:54 through the first 10 minutes, but from the HR and how I felt, I knew that was too hard.  At 10 minutes, I backed off to 1:55 for the next 10 minutes, which stabilized my HR, but it stabilized at a pretty uncomfortable level and by the time I hit 20 minutes, I was very unhappy, frustrated and I was unable to relax and get into a groove at a slower pace.

I HD’ed a couple of minutes after the 20 minute mark.  I paddle a few strokes and tried to regroup at a slower pace.  I tried to hold 1:58, which should have been a piece of cake.  It wasn’t, and when it started to pinch, I HD’ed again, in the first couple of minutes after I passed the halfway point.

After that interruption until I got to 40′, I basically rowed at my steady state pace of 2:03 and started to feel a bit less despondent.  I lowered my rate and tried to focus on taking good strokes.

When I hit 40′, the end was in sight and I pulled the pace down to 2:00, then continued to push it faster in the last 10′.

I’m gonna chalk this one up to a too ambitious starting pace and a shitty day.  I have to do more 60′ and HM sessions to get some mental toughness back.

Tomorrow:  4 x 20′ at 2:03


Monday AM: 10K steady

I had to get a little car work done this morning so I was pressed for time.  I cut my morning workout down to a 10K.  I was feeling pretty good, so I pushed the power a bit more than I should have (196W vs 190W)

11-23Screen Shot 2015-11-23 at 2.16.09 PM

I didn’t do a lactate test, but based on the HR drift, I think it was probably above 3.0mmol/l by the time I finished.  I’m going to try to hold back a bit more this afternoon in a second session.

Today PM: another 10K at 193W

Tomorrow AM:  60′ hard.  Target pace: 1:53.  If I am feeling good at halfway, I might try for the mythical 16K hour.


2 x 30′ / 5′ rest Threshold

So, a slight change in plan. I was supposed to do 4 x 15′, but I found the idea of trying to beat 8K twice in a row.  I thought it had a certain badass-ery to it that was more motivating.

New Plan:

  1. 2 x 30′ / 5′ rest
  2. pace 1:52.5 (8k target)
  3. rate: free rate probably around 26

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Screen Shot 2015-11-22 at 2.12.00 PM

Workout Summary - Nov 22, 2015
--_|_20476_|_79:00.0_|_01:55.7_|_225.7_|_24.2_|_154.7_|_ 78.5% _|_10.7_|_09.3
Workout Details

01_|_00995_|_04:00.0_|_02:00.5_|_199.8_|_21.0_|_118.3_|_ 52.7% _|_11.9_|_09.5
02_|_08104_|_30:00.0_|_01:51.1_|_255.5_|_25.6_|_157.2_|_ 80.3% _|_10.5_|_10.0
03_|_01035_|_05:00.0_|_02:25.0_|_114.8_|_18.8_|_126.0_|_ 58.1% _|_11.0_|_06.1
04_|_08006_|_30:00.0_|_01:52.4_|_246.3_|_25.9_|_162.4_|_ 84.0% _|_10.3_|_09.5
05_|_02336_|_10:00.0_|_02:08.4_|_165.3_|_19.1_|_143.2_|_ 70.4% _|_12.2_|_08.7

1st 30 minute piece - 5 minute splits
02_|_01347_|_05:00.0_|_01:51.4_|_253.2_|_25.2_|_140.1_|_ 68.1% _|_10.7_|_10.0
03_|_01345_|_05:00.0_|_01:51.5_|_252.3_|_25.4_|_154.4_|_ 78.3% _|_10.6_|_09.9
04_|_01341_|_05:00.0_|_01:51.9_|_249.9_|_25.4_|_157.3_|_ 80.3% _|_10.6_|_09.8
05_|_01347_|_05:00.0_|_01:51.4_|_253.3_|_25.6_|_160.6_|_ 82.7% _|_10.5_|_09.9
06_|_01347_|_05:00.0_|_01:51.4_|_253.3_|_25.6_|_162.9_|_ 84.3% _|_10.5_|_09.9
07_|_01378_|_05:00.0_|_01:48.8_|_271.5_|_26.6_|_167.5_|_ 87.6% _|_10.4_|_10.2

2nd 30 miute piece - 5 minute splits
09_|_01313_|_05:00.0_|_01:54.2_|_234.8_|_24.8_|_146.3_|_ 72.6% _|_10.6_|_09.5
10_|_01325_|_05:00.0_|_01:53.2_|_241.0_|_25.2_|_159.3_|_ 81.8% _|_10.5_|_09.6
11_|_01325_|_05:00.0_|_01:53.2_|_241.3_|_26.0_|_162.5_|_ 84.0% _|_10.2_|_09.3
12_|_01325_|_05:00.0_|_01:53.2_|_241.0_|_25.8_|_164.4_|_ 85.4% _|_10.3_|_09.3
13_|_01337_|_05:00.0_|_01:52.2_|_247.7_|_26.0_|_167.3_|_ 87.4% _|_10.3_|_09.5
14_|_01381_|_05:00.0_|_01:48.6_|_273.4_|_27.4_|_173.2_|_ 91.7% _|_10.1_|_10.0

I started with a 4 minute warmup, then right into the first 30′ piece.  I got halfway through it and I knew that 8000 was easily in the bag so I kept going at the same pace.  With about 5 minutes to go, I saw that the projected finish was around 8050 or so, so I got carried away chasing the split down to try to get the projected finish to 8100.  I really had to drop the hammer in the last minute to make it.

After that, I was spent.  I paddled through the rest and told myself it was OK to just row out the second piece at 1:55.  When I started, 1:54 actually felt kind of OK, so I held that for the first 5 minutes.  Then I pushed it a bit further and tried to keep the pace bouncing between 1:53 and 1:54.  With 10 minutes to go, I could see my projected finish was around 7900, so I started to push a bit more.  By 5 minutes to go, I was around 7950, so I needed to push harder, and held around a 1:50 split for the first couple minutes which had me at 7980 with about 1:30 to go.  So, I pushed the splits down to until I saw 8000 on the screen, then a bit faster to get some insurance on the distance.

I enjoyed the happy ending cool down after.  This felt harder than the HR suggests.  Maybe it was the wonderfully cool room (around 60F).

I ranked the first piece.  25th of 715 (97% percentile).  I have a bit more in the tank if I do an all out 30′.

Tomorrow:  4 x 20′ and maybe a second 30′ session.

Saturday: 4 x 30 / 1′ rest

I didn’t get a chance to row yesterday after I got back from Dallas.  So, I ended up with 2 rest days in a row.  That doesn’t happen very often.  Being that well rested made me want to push the endurance stuff more.

I toyed with the idea of a Marathon, but the idea of doing it but not aiming at a PB seemed disappointing somehow, and my 2.0 mmol power is definitely lower than when I did my last marathon PB.  So, I dialed it back to a two hour row instead.


  1. 4 x 30′ / 1′ rest
  2. pace target: 2:03
  3. rate target: 19
  4. slow start: 5′ at 2:15, 5′ at 2:10

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Screen Shot 2015-11-21 at 4.56.11 PM

Workout Summary – Nov 21, 2015
–_|_29231_|_120:00.0_|_02:03.2_|_187.4_|_19.4_|_135.5_|_ 64.9% _|_12.6_|_09.7
Workout Details

01_|_01123_|_05:00.0_|_02:13.6_|_146.8_|_16.4_|_108.6_|_ 45.8% _|_13.7_|_08.9
02_|_01164_|_05:00.0_|_02:08.8_|_163.6_|_17.8_|_123.1_|_ 56.1% _|_13.1_|_09.2
03_|_04888_|_20:00.0_|_02:02.7_|_189.2_|_19.5_|_133.1_|_ 63.2% _|_12.5_|_09.7
04_|_07336_|_30:00.0_|_02:02.7_|_189.5_|_19.4_|_137.9_|_ 66.6% _|_12.6_|_09.8
05_|_07326_|_30:00.0_|_02:02.8_|_188.8_|_19.7_|_137.0_|_ 66.0% _|_12.4_|_09.6
06_|_02448_|_10:00.0_|_02:02.5_|_190.2_|_19.6_|_136.6_|_ 65.7% _|_12.5_|_09.7
07_|_04946_|_20:00.0_|_02:01.3_|_196.1_|_19.9_|_139.8_|_ 68.0% _|_12.5_|_09.9

I stuck to 2:03 like glue through the first 3 pieces.  After 10 minutes in the last 30′ piece, I wanted to see what would happen with my HR if I boosted the power just a little, from 189 to 195 watts, a little more than a second off the pace.  The answer was that nothing happened to my HR.

I measured lactate at 60′.  It was exactly 2.0mmol/l.

I had very little HR drift today, even over the whole 120 minutes.

Tomorrow:  With thanksgiving week, I am probably going to miss a couple of days, so I think I might get a jump on the first mesocycle.  This one is working on long distance rows.  The session I have planned for Tuesday is 4 x 15’/2′ rest at 95% of LT power, which is 267W (1:49).  This seems a tad ambitious, so I think I will dial it back to 250W (1:52).