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.
Plan:
- 4 x 30′ / 1′ rest
- pace target: 2:03
- rate target: 19
- slow start: 5′ at 2:15, 5′ at 2:10
Workout Summary – Nov 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_29231_|_120:00.0_|_02:03.2_|_187.4_|_19.4_|_135.5_|_ 64.9% _|_12.6_|_09.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
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).
Quantified Rowing 