Sunday: 10K Threshold / 500m blast

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.

Screen Shot 2015-12-20 at 3.11.59 PM

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.

Screen Shot 2015-12-20 at 3.13.42 PMScreen Shot 2015-12-20 at 3.13.31 PM

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.

Screen Shot 2015-12-20 at 3.14.13 PM

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.

Screen Shot 2015-12-20 at 3.15.26 PMScreen Shot 2015-12-20 at 3.15.05 PM

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.

 

 

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