Thursday: 3 x 20′ / 1′ rest

More deviations from the test week plan.  As I drafted the plan, I had decided that between test days, I would do 2×20′ of steady state.  Today I changed my mind for a couple reasons.

  1. I wanted to take a lactate test at the normal 60′ minute point to check if a step up in steady power was justified.
  2. I didn’t really see the harm as long as I made it a consistent change for future test weeks
  3. I felt like rowing, dammit.

Plan:

  1. 3 x 20′ / 1′ rest
  2. Rate: <20 spm
  3. Pace:  Slow start at 2:15 for 5′, then 2:10 for 5′, then target pace thereafter (2:02)
  4. Lactate test immediately after last 20′ piece

Screen Shot 2015-11-12 at 4.25.00 PM Screen Shot 2015-11-12 at 4.24.47 PM

Workout Summary – Nov 12, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14583_|_60:00.0_|_02:03.4_|_186.1_|_18.6_|_139.3_|_ 67.6% _|_13.1_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_04741_|_20:00.0_|_02:06.6_|_172.7_|_17.8_|_124.6_|_ 57.2% _|_13.4_|_09.7
02_|_04922_|_20:00.0_|_02:01.9_|_193.2_|_19.0_|_143.0_|_ 70.2% _|_13.0_|_10.2
03_|_04920_|_20:00.0_|_02:02.0_|_192.9_|_19.1_|_149.4_|_ 74.8% _|_12.9_|_10.1

Lactate Reading after finishing was 3.0mmol/l vs target of <2.0.

11-12 lac

So, 193W is a bit too much for right now.  I will back off to 190W and monitor.  When I get 3 readings under 2.0, I’ll push again.

It’s tough for me to remember that there is little downside to going too slow, but pushing too fast reduces the effectiveness of the training.  That’s why lactate testing is such a useful  tool for me.

Tomorrow:  2K time trial.  I’d like to beat 6:50.

2 thoughts on “Thursday: 3 x 20′ / 1′ rest

    • gregsmith01748 says:

      I’ve packed away my single. I’ll still try to row with my club on Saturday’s if the weather is OK for the next few weeks until the lake freezes. When it gets this cold, I’d rather be out with a crowd than on my own.

      In terms of training the next few months is all erg oriented with a goal of competing in a couple of indoor races in February/March.

      I’ll be unleashing my revolutionary training plan on the world as soon as I finish “test week”.

      Like

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