Sunday: 5 x 1500 / 5′ rest

Pace target: 1:48.  Actual: 1:47.2 (thanks to a faster last at 1:44.7)

2K warm up with a three 10 stroke bursts.

Rowed on a static erg.  The last rep stung.  Other than that, it was just good hard training.  Glad to see that I can get the rate up.

2K happy ending cool down.

Screen Shot 2015-12-27 at 10.06.49 PMScreen Shot 2015-12-27 at 10.06.33 PM

Workout Summary – Dec 27, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_15500_|_62:51.5_|_02:01.7_|_194.4_|_23.0_|_150.3_|_ 75.4% _|_10.7_|_08.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02000_|_08:01.6_|_02:00.4_|_200.5_|_19.9_|_133.3_|_ 63.4% _|_12.5_|_10.1
02_|_01500_|_05:23.7_|_01:47.9_|_278.6_|_25.9_|_156.4_|_ 79.7% _|_10.7_|_10.7
03_|_01000_|_04:49.2_|_02:24.6_|_115.8_|_19.9_|_129.0_|_ 60.3% _|_10.4_|_05.8
04_|_01500_|_05:23.7_|_01:47.9_|_278.6_|_26.3_|_161.0_|_ 83.0% _|_10.6_|_10.6
05_|_01000_|_04:52.2_|_02:26.1_|_112.2_|_19.7_|_134.3_|_ 64.0% _|_10.4_|_05.7
06_|_01500_|_05:23.5_|_01:47.8_|_279.1_|_26.3_|_163.7_|_ 84.9% _|_10.6_|_10.6
07_|_01000_|_04:54.8_|_02:27.4_|_109.3_|_19.9_|_137.5_|_ 66.3% _|_10.2_|_05.5
08_|_01500_|_05:23.0_|_01:47.7_|_280.4_|_27.5_|_165.5_|_ 86.2% _|_10.1_|_10.2
09_|_01000_|_04:55.5_|_02:27.8_|_108.5_|_19.9_|_138.5_|_ 67.0% _|_10.2_|_05.5
10_|_01500_|_05:14.0_|_01:44.7_|_305.1_|_29.8_|_170.2_|_ 89.5% _|_09.6_|_10.2
11_|_02000_|_08:30.2_|_02:07.6_|_168.6_|_20.1_|_144.9_|_ 71.6% _|_11.7_|_08.4

_____________|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_DPS-

Intervals____|_07500_|_26:48.0_|_1:47.2__|_284.4_|_27.2_|_163.3_|_10.3
Other Meters_|_08000_|_36:03.6_|_2:15.2__|_116.4_|_19.9_|_136.9_|_11.1

Tomorrow: 4 x 20′

2 thoughts on “Sunday: 5 x 1500 / 5′ rest

    • gregsmith01748 says:

      I’m 80/20 on the basis of training time. 80% of the training time is spend at 2mmol power or below and 20% is above. So, I include warm ups, rests and cool downs in the low intensity total, along with the steady state sessions.

      This block the higher intensity is a bit higher than lactate threshold, roughly 6k pace.

      Like

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