December 21, 2015 – Quantified Rowing

Not on slides for a change. So, that left the question of the right power to target. My guess was 10W higher. My guess turned out to be right. It felt just challenging enough and my lactates were right on target at 1.6mmol/l after 60 minutes.

Here’s my rate and power plan.

I was very close on rate (6 strokes out of 1508) and a bit high on power (89 meters out of 19554m).

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0184___|___02417___|___0184___|___02429___|___00___|___12___|___134
0186___|___02417___|___0187___|___02440___|___01___|___24___|___141
0188___|___02439___|___0189___|___02445___|___01___|___07___|___139
0188___|___02439___|___0188___|___02443___|___00___|___04___|___143
0188___|___02439___|___0189___|___02443___|___01___|___04___|___142
0188___|___02439___|___0190___|___02441___|___02___|___02___|___143
0190___|___02439___|___0191___|___02457___|___01___|___19___|___148
0190___|___02439___|___0190___|___02456___|___00___|___17___|___148
1502___|___19465___|___1508___|___19554___|___06___|___89___|___000

More conventional notation.

Workout Summary – Dec 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19554_|_80:00.0_|_02:02.7_|_189.3_|_18.9_|_138.9_|_ 67.3% _|_13.0_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02429_|_10:00.0_|_02:03.5_|_185.8_|_18.4_|_126.0_|_ 58.1% _|_13.2_|_10.1
02_|_02440_|_10:00.0_|_02:02.9_|_188.4_|_18.7_|_136.2_|_ 65.4% _|_13.0_|_10.1
03_|_02445_|_10:00.0_|_02:02.7_|_189.6_|_18.9_|_136.5_|_ 65.6% _|_12.9_|_10.0
04_|_02443_|_10:00.0_|_02:02.8_|_189.0_|_18.8_|_142.3_|_ 69.7% _|_13.0_|_10.1
05_|_02443_|_10:00.0_|_02:02.8_|_188.9_|_18.9_|_140.7_|_ 68.6% _|_12.9_|_10.0
06_|_02441_|_10:00.0_|_02:02.9_|_188.5_|_19.0_|_143.5_|_ 70.5% _|_12.8_|_09.9 (Lactate 1.6mmol/l)
07_|_02457_|_10:00.0_|_02:02.1_|_192.3_|_19.1_|_140.9_|_ 68.7% _|_12.9_|_10.1
08_|_02456_|_10:00.0_|_02:02.2_|_192.0_|_19.0_|_144.7_|_ 71.4% _|_12.9_|_10.1

Tomorrow: Back to work. New mesocycle. Time to start working the long intervals. The menu is offering a water fall. 3K, 2.5K, 2K. Pace goal is 1:48.

I was hoping for a 10K PB today, but it didn’t work out to plan.

I rowed this in the afternoon. I did a quick 1K warmup, at home, not on slides.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_01000_|_04:02.5_|_02:01.2_|_196.4_|_19.8_|_122.7_|_ 55.8% _|_12.5_|_09.9

Rowing at pace felt tough. I did not go into the row with a ton of confidence. But, off I went. I set up one pace boat at 1:49.6 and another at 1:49.5. I held them off through almost 7K, but then I blew up. I paddled for a few seconds, and then brought the pace back down to bout a 1:53 or so and just pushed through the rest of the way. I wish I had just slowed down to that pace and continued versus breaking form, but I got a bit bummed out when I saw the PB slipping away.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_36:49.3_|_01:50.5_|_259.6_|_25.9_|_167.3_|_ 87.4% _|_10.5_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:38.0_|_01:49.0_|_270.2_|_25.3_|_145.7_|_ 72.1% _|_10.9_|_10.7
02_|_01000_|_03:38.1_|_01:49.1_|_269.9_|_25.9_|_160.7_|_ 82.7% _|_10.6_|_10.4
03_|_01000_|_03:39.0_|_01:49.5_|_266.4_|_26.3_|_164.9_|_ 85.7% _|_10.4_|_10.1
04_|_01000_|_03:39.5_|_01:49.8_|_264.6_|_26.2_|_167.9_|_ 87.9% _|_10.4_|_10.1
05_|_01000_|_03:38.6_|_01:49.3_|_268.1_|_26.1_|_170.7_|_ 89.9% _|_10.5_|_10.3
06_|_01000_|_03:39.5_|_01:49.7_|_264.9_|_26.2_|_173.3_|_ 91.7% _|_10.4_|_10.1
07_|_01000_|_03:40.7_|_01:50.3_|_260.6_|_26.4_|_174.2_|_ 92.4% _|_10.3_|_09.9
08_|_01000_|_03:51.0_|_01:55.5_|_227.1_|_24.9_|_170.1_|_ 89.5% _|_10.4_|_09.1
09_|_01000_|_03:44.1_|_01:52.1_|_248.7_|_25.4_|_171.1_|_ 90.1% _|_10.5_|_09.8
10_|_01000_|_03:40.8_|_01:50.4_|_260.2_|_26.1_|_173.3_|_ 91.7% _|_10.4_|_10.0

So, not the time I was hoping for, but still a rankable performance.

Then I did a 2K happy ending cooldown.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:29.5_|_02:07.4_|_169.3_|_19.8_|_146.9_|_ 73.0% _|_11.9_|_08.6

I logged my score into the Nonathlon site, and noticed that this left me 2 points behind a team mate of mine on Free Spirits. All the frustration from the time trial kind built up in me and I dial up a 500m piece on RowPro. Now, I have not done ANY sprinting for the past while, I just wanted to row away the anger. It did the trick. My legs were heavy and my lungs were shot, but for 55 strokes or so, I didn’t really care.

The HR plot looks weird because the connection between strap and PM was a little intermittent.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_00500_|_01:32.4_|_01:32.4_|_443.3_|_34.4_|_157.7_|_ 80.6% _|_09.4_|_12.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00100_|_00:18.5_|_01:32.6_|_440.2_|_32.4_|_120.3_|_ 54.1% _|_10.0_|_13.6
02_|_00100_|_00:18.4_|_01:31.9_|_451.4_|_32.7_|_154.1_|_ 78.1% _|_10.0_|_13.8
03_|_00100_|_00:18.4_|_01:32.0_|_449.9_|_35.9_|_167.5_|_ 87.6% _|_09.1_|_12.5
04_|_00100_|_00:18.5_|_01:32.5_|_442.1_|_35.7_|_171.3_|_ 90.3% _|_09.1_|_12.4
05_|_00100_|_00:18.6_|_01:33.1_|_433.0_|_35.4_|_172.9_|_ 91.4% _|_09.1_|_12.2

Definitely something I will have to come back to after I do my power and sprinting mesocycle.

Quantified Rowing

Measure – Adjust – Improve

Day: December 21, 2015

Monday: 4 x 20′ / 1′ rest

Sunday: 10K Threshold / 500m blast