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

Screen Shot 2015-11-21 at 4.54.44 PM

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).


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