Sunday: 6K test

Right before I went to go do this test, I read Sander’s post about how he might have had a PB if he went out less conservatively and had a “Contempt of Death”.  I was very uncertain about what I could do today.  On one hand, I haven’t done a lot of work on the erg, and I was pretty far away from PB pace on my 2K test.  On the other hand, I’ve been working this distance all autumn.

So, I decided to set up three pace boats on RowPro.

  • One at 1:50, which was the slowest I really wanted to go
  • One at 1:49, which was about my PB pace from last season
  • One at 1:48, which was just a bit slower than what I thought was my PB Pace (1:47.9).  In fact, I had misread my PB from my signature.  Checking it now, I found out that it was in fact a 21:23, not 21:32 (1:46.9).  A bummer, as it turns out.

I started with a 2K warmup with 3 bursts at 1:45 to 1:50.

Screen Shot 2015-11-15 at 5.26.00 PM

Workout Summary – Nov 15, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:07.3_|_02:01.8_|_193.6_|_19.7_|_125.7_|_ 58.0% _|_12.5_|_09.8

Then in to the main event.  With Sander’s words ringing in my head, I went out to see if I could hold 1:48.  I felt pretty good through 1000.  By the time I got to 2000, it was starting to hurt, but my HR was nice an low.  I was just counting out each 1000m.  It was generally about 95 to 98 strokes per 1000.  It wasn’t very dramatic, but it was pretty nasty going with 2000 to go, and I eased up just a little bit for a few strokes.  With 1000 left, I knew I was going to make it and started to push a bit more.  In the end, I finished with a 1:47.5 and a 21:29.9.  Not the PB  that I thought it was at the time, but still a hell of a row.

Thanks to Sander and the Contempt of Death.

Screen Shot 2015-11-15 at 5.29.16 PM Screen Shot 2015-11-15 at 5.28.59 PM

Workout Summary – Nov 15, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_06000_|_21:29.9_|_01:47.5_|_281.8_|_26.7_|_170.1_|_ 89.4% _|_10.5_|_10.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:48.7_|_01:48.7_|_272.6_|_24.8_|_137.4_|_ 66.2% _|_11.1_|_11.0
02_|_00500_|_01:47.4_|_01:47.4_|_282.2_|_26.2_|_157.4_|_ 80.4% _|_10.6_|_10.8
03_|_00500_|_01:46.9_|_01:46.9_|_286.9_|_26.4_|_164.4_|_ 85.4% _|_10.6_|_10.9
04_|_00500_|_01:47.3_|_01:47.3_|_283.7_|_26.3_|_168.3_|_ 88.1% _|_10.6_|_10.8
05_|_00500_|_01:47.6_|_01:47.6_|_281.1_|_26.2_|_170.2_|_ 89.5% _|_10.6_|_10.7
06_|_00500_|_01:47.7_|_01:47.7_|_280.2_|_26.2_|_172.2_|_ 90.9% _|_10.6_|_10.7
07_|_00500_|_01:47.7_|_01:47.7_|_280.3_|_26.7_|_174.5_|_ 92.5% _|_10.4_|_10.5
08_|_00500_|_01:48.1_|_01:48.1_|_277.2_|_26.6_|_176.3_|_ 93.9% _|_10.4_|_10.4
09_|_00500_|_01:47.8_|_01:47.8_|_279.3_|_26.7_|_177.9_|_ 95.0% _|_10.4_|_10.5
10_|_00500_|_01:47.9_|_01:47.9_|_278.3_|_27.2_|_178.8_|_ 95.6% _|_10.2_|_10.2
11_|_00500_|_01:47.8_|_01:47.8_|_279.5_|_27.8_|_179.9_|_ 96.4% _|_10.0_|_10.0
12_|_00500_|_01:45.1_|_01:45.1_|_301.2_|_28.5_|_180.9_|_ 97.1% _|_10.0_|_10.6

I did a lactate test 4 minutes after finishing, just for fun.  13.6mmol/l

Then I did long “happy ending” cool down.

Screen Shot 2015-11-15 at 5.31.10 PM

Workout Summary – Nov 15, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_21:24.1_|_02:08.4_|_165.3_|_19.1_|_146.8_|_ 72.9% _|_12.3_|_08.7

Tonight, I drink my SB Beer.  Tomorrow is supposed to be a rest day, but I think I will do a light endurance session instead.

3 thoughts on “Sunday: 6K test

  1. sanderroosendaal says:

    The ‘cool’ write-up suggests there is more to come. A PB, and if your training plan is really revolutionary, a PB by a lot after a light week in the hard steady state block. Congrats on a good row. Contempt of death is not good English, right? It is a literal translation of the Dutch: Doodsverachting. Even better is ‘ware Doodsverachting’ or ‘true contempt of death’.

    Liked by 1 person

    • gregsmith01748 says:

      I debated between “contempt of death” and “contempt for death”, I decided I like the first phrase better.

      It wasn’t easy to figure how to write up the row. When I finished it, I had thought I had pulled off my first PB in about 18 months. I was elated. Then when I went to update my signature, I saw my mistake, and my sense of accomplishment just evaporated.

      I think you are right that an attempt in the hard distance block should yield a PB. I need a split about 0.6 faster to get it done.

      Like

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