Friday: 4 x 20′ / 1′ rest L4

Thursday:  Too busy getting ready for New Year’s Eve festivities to fit in my planned 4 x 8′ workout.  I was due for a rest day anyway.

Last night was a long one with rich food, and lots of champagne.  A delightful evening.  I finally got to bed around 2 in the morning, and slept until 10:30.  It’s going to be hellish getting up at 5:15 on Monday!

I headed off to row around 4pm.  I figured it would be a crappy session since I was a bit hungover and still felt pretty full from last night, but the room was nice and cool and after a reasonably uncomfortable first 10 minutes, I settled in nicely and really started to enjoy the row.  I am listening to a “Great Courses” course about turning points in american history.  Today I listened to two lectures.  The first on the birth of the american environmental movement (1968 when there was an oil spill off Santa Barbara and the Coyahoga River caught on fire in Cleveland).  The second was about Watergate and Nixon’s resignation.  Brilliant course.  It started before the landing of the Pilgrims and continues to nearly the present.  A perfect thing to listen to during steady state rowing.

HR and RPE were fine throughout and for the last 20 minutes, I spiced it up by extending the segement at 21 spm and 210 watts from 1 minute to 2 minutes and shortening the 18 spm section by a minute.

1-1

HR was fine throughout.  I didn’t bother with a lactate test.

Screen Shot 2016-01-01 at 6.33.11 PMScreen Shot 2016-01-01 at 6.32.51 PM

Workout Summary – Jan 01, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19806_|_80:00.0_|_02:01.2_|_196.7_|_19.2_|_136.5_|_ 65.6% _|_12.9_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02463_|_10:00.0_|_02:01.8_|_193.7_|_18.7_|_126.6_|_ 58.6% _|_13.2_|_10.4
02_|_02477_|_10:00.0_|_02:01.1_|_197.0_|_19.1_|_134.3_|_ 64.1% _|_13.0_|_10.3
03_|_02477_|_10:00.0_|_02:01.1_|_196.9_|_19.1_|_134.5_|_ 64.2% _|_13.0_|_10.3
04_|_02472_|_10:00.0_|_02:01.4_|_195.9_|_19.2_|_140.4_|_ 68.4% _|_12.9_|_10.2
05_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.1_|_137.4_|_ 66.2% _|_12.9_|_10.3
06_|_02470_|_10:00.0_|_02:01.4_|_195.4_|_19.3_|_140.1_|_ 68.1% _|_12.8_|_10.1
07_|_02489_|_10:00.0_|_02:00.5_|_200.0_|_19.6_|_137.8_|_ 66.5% _|_12.7_|_10.2
08_|_02486_|_10:00.0_|_02:00.7_|_199.1_|_19.5_|_140.5_|_ 68.5% _|_12.7_|_10.2

I was only one stroke off after the whole workout.  My pace accuracy is getting better.  I am still pushing the pace too much.  Better to hit that exactly and ramp up the stroke counts.

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0190___|___02447___|___0187___|___02463___|___-03___|___16___|___130
0192___|___02456___|___0191___|___02477___|___-01___|___21___|___130
0192___|___02456___|___0191___|___02477___|___-01___|___21___|___137
0192___|___02456___|___0192___|___02472___|___00___|___16___|___135
0192___|___02456___|___0191___|___02472___|___-01___|___16___|___136
0192___|___02456___|___0193___|___02470___|___01___|___15___|___135
0195___|___02460___|___0196___|___02489___|___01___|___29___|___135
0195___|___02460___|___0195___|___02486___|___00___|___26___|___134
1540___|___19647___|___1536___|___19806___|___-04___|___159___|___000

Tomorrow:  The plan is asking for a 5 x 6′, but I might do the 4×8′ that I skipped yesterday instead.

 

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