Saturday: 4 x 20′ / 1′ rest

Nice and cool.  63F at the end.  Felt very easy.  Low HR and Low Lactate (1.1).  Next one, I will push the stroke count up a bit and maintain the same power.

12-26

Heart rate plot shows the impact of the nice cool room and good airflow.

Screen Shot 2015-12-26 at 4.22.43 PMScreen Shot 2015-12-26 at 4.23.00 PM

Workout Summary – Dec 26, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19662_|_80:00.0_|_02:02.1_|_192.5_|_18.9_|_135.2_|_ 64.7% _|_13.0_|_10.2

Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_02450_|_10:00.0_|_02:02.5_|_190.5_|_18.9_|_127.8_|_ 59.4% _|_13.0_|_10.1
02_|_02446_|_10:00.0_|_02:02.6_|_189.8_|_19.0_|_134.6_|_ 64.3% _|_12.9_|_10.0
03_|_02450_|_10:00.0_|_02:02.4_|_190.6_|_18.9_|_134.3_|_ 64.0% _|_13.0_|_10.1
04_|_02450_|_10:00.0_|_02:02.4_|_190.7_|_18.8_|_138.7_|_ 67.2% _|_13.0_|_10.1
05_|_02455_|_10:00.0_|_02:02.2_|_191.9_|_18.9_|_136.6_|_ 65.7% _|_13.0_|_10.2
06_|_02452_|_10:00.0_|_02:02.4_|_191.0_|_18.7_|_138.4_|_ 67.0% _|_13.1_|_10.2_|_1.1
07_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.2_|_134.4_|_ 64.1% _|_12.9_|_10.3
08_|_02480_|_10:00.0_|_02:01.0_|_197.7_|_19.1_|_137.3_|_ 66.2% _|_13.0_|_10.3

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0188___|___02439___|___0189___|___02450___|___01___|___10___|___130
0188___|___02439___|___0190___|___02446___|___02___|___07___|___132
0188___|___02439___|___0189___|___02450___|___01___|___11___|___137
0188___|___02439___|___0188___|___02450___|___00___|___11___|___137
0188___|___02439___|___0189___|___02455___|___01___|___16___|___136
0188___|___02439___|___0187___|___02452___|__-01___|___12___|___135
0192___|___02456___|___0192___|___02479___|___00___|___24___|___142
0192___|___02456___|___0191___|___02480___|__-01___|___24___|___142
1512___|___19547___|___1515___|___19662___|___03___|__115___|___000

So, 3 strokes off over 80 minutes.  And 115 meters over target.

Tomorrow:  5 x 1500 / 5′ rest.  Target 1:48

 

Friday: 4 x 2k / 5′ rest

I took yesterday as a rest day.  We had some last minute Christmas prep to do, and a big Christmas Eve feast to prepare.  The was beer to be drunk, and chocolate cream pies to be eaten.  I had a lovely day.

Je ne regrette rien

Today is Christmas, and after opening our presents and carting my daughter off to the airport for her to meet up with her beau to go skiing in Utah, I came home.  And you know what, I was eager to get on the erg.  That’s the good thing about a rest day.

Today’s session is another Pete Plan / Wolverine Plan classic.  The 4 x 2K.  Based on my waterfall at 1:48, I might have chosen a target pace of 1:47.  But based on the level of indulgence yesterday, I decided to play it safer and row to a 1:49 target.  I think it was a good idea.

It was a nice, hard row.  And I pushed it to the edge in the last interval.  I was happy to get the rate up.

Screen Shot 2015-12-25 at 8.15.30 PMScreen Shot 2015-12-25 at 8.15.05 PM

Workout Summary – Dec 25, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_15000_|_59:57.9_|_01:59.9_|_202.9_|_22.7_|_152.3_|_ 76.8% _|_11.0_|_08.9

Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_02000_|_08:00.0_|_02:00.0_|_202.6_|_20.0_|_130.6_|_ 61.4% _|_12.5_|_10.1
02_|_02000_|_07:16.2_|_01:49.0_|_269.9_|_25.3_|_154.6_|_ 78.4% _|_10.9_|_10.7
03_|_01000_|_04:52.2_|_02:26.1_|_112.3_|_19.1_|_128.7_|_ 60.1% _|_10.8_|_05.9
04_|_02000_|_07:15.7_|_01:48.9_|_270.8_|_25.7_|_160.2_|_ 82.4% _|_10.7_|_10.5
05_|_01000_|_04:53.1_|_02:26.5_|_111.2_|_19.0_|_135.6_|_ 64.9% _|_10.8_|_05.8
06_|_02000_|_07:14.4_|_01:48.6_|_273.3_|_26.2_|_164.4_|_ 85.4% _|_10.5_|_10.4
07_|_01000_|_04:54.4_|_02:27.2_|_109.7_|_19.4_|_140.4_|_ 68.4% _|_10.5_|_05.7
08_|_02000_|_07:01.9_|_01:45.5_|_298.3_|_28.2_|_173.8_|_ 92.0% _|_10.1_|_10.6
09_|_02000_|_08:30.0_|_02:07.5_|_168.8_|_19.3_|_151.6_|_ 76.3% _|_12.2_|_08.8

_____________|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_DPS-
Intervals____|_08000_|_28:48.2_|_1:48.0__|_278.1_|_26.4_|_163.1_|_10.5
Other Meters_|_07000_|_31:09.7_|_2:13.5__|_117.4_|_19.4_|_138.4_|_11.6

So, in the end, a 1:48 average for the intervals.

Tomorrow:  4 x 20′ / 1′ rest