Monday: 3 x 20′ / 1′ rest L4

That was a rude shock.  Over the Christmas holidays, I was sleeping in to 9 or 10 every morning and lazying about most of the day.  Then in the afternoon (or evening), I’d go hop on the erg for a workout.  That all changed today.  Back to my normal weekly schedule.  Alarm went off at 5:15am, and I rolled out of bed bleary eyed.  I was in the gym by 7.

Since I was rowing with less than 12 hours of recovery, I decided to keep it to an hour.  My training plan called for a rest today, but I took that one early on New Year’s Eve, so I was just subbing in a low intensity session.

The schedule change was too much for me.  I did two of the same 195 stroke sequences as last night for the first 20 minutes, then I dropped back to a 192 stroke sequence for the next 10.  A couple of minutes into the 4th 10 minute sequence, I just stopped rowing.  I wasn’t feeling that bad, but I wasn’t feeling that great either.  I just sat there for a couple minutes and decided what to do.  I debated just walking away, but instead decided to just dial it back a bit and finish the hour.  So I rowed out the rest of that 10 minute sequence at 19spm and around 190W.

Then for the last 20 minutes I did a couple of 188 strokes sequences.  These are 2 minutes each at 18/19/20/19/18.  This was just about right for my mental state this morning.  At the end of this, I took a lactate reading and it was 1.8 mmol/l.  So, I the adjustment put me right in the correct range.

One other note.  Since I am getting ready for indoor competitions, I am going to be rowing off slides for the next couple months.

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In addition to lack of sleep and short recovery, I also had thermal differences to contend with.  The gym is almost 10 degrees (F) higher than my erg room at home.  Modesty also required me to wear a shirt, which I don’t do at home either.  I think this makes a difference.  Not huge, but noticeable.

Tomorrow:  Back to distance based intervals.  The Waterfall 3K/2.5K/2K.  Last time I did it with an avg pace of 1:47.8.  I’ll try to hold that for the first interval and see where I end up after that.

Sunday: 3 x 20′ / 1′ rest L4

It was 7:30 PM before I sat down on the erg.  And I wasn’t really in the mood.  But there was nothing to fear from this session.  Just another low intensity L4 aerobic workout.  I limited it to 60 minutes because it was so late and I knew I would be working out first thing in the morning as well.

I continued to push the stroke count up.  I think I found the limit.  Lactate at 60 minutes was 2.3mmol/l.

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Workout Summary – Jan 04, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14919_|_60:00.0_|_02:00.7_|_199.3_|_19.6_|_151.0_|_ 75.9% _|_12.7_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI

01_|_02492_|_10:00.0_|_02:00.4_|_200.7_|_19.6_|_137.0_|_ 66.0% _|_12.7_|_10.2
02_|_02491_|_10:00.0_|_02:00.4_|_200.3_|_19.6_|_146.0_|_ 72.3% _|_12.7_|_10.2
03_|_02491_|_10:00.0_|_02:00.4_|_200.4_|_19.8_|_146.0_|_ 72.3% _|_12.6_|_10.1
04_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.6_|_149.0_|_ 74.5% _|_12.6_|_10.1
05_|_02485_|_10:00.0_|_02:00.7_|_199.0_|_19.6_|_148.0_|_ 73.8% _|_12.7_|_10.2
06_|_02480_|_10:00.0_|_02:01.0_|_197.7_|_19.6_|_151.0_|_ 75.9% _|_12.7_|_10.1

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0195___|___02460___|___0196___|___02492___|___01___|___32___|___134
0195___|___02460___|___0196___|___02491___|___01___|___31___|___137
0195___|___02460___|___0198___|___02491___|___03___|___31___|___139
0195___|___02460___|___0196___|___02479___|___01___|___19___|___140
0195___|___02460___|___0196___|___02485___|___01___|___25___|___141
0195___|___02460___|___0196___|___02480___|___01___|___20___|___141
0000___|___00000___|___0000___|___00000___|___00___|___00___|___000
0000___|___00000___|___0000___|___00000___|___00___|___00___|___000
1170___|___14761___|___1178___|___14919___|___08___|___157___|___000

Getting close to the magical 200W level for steady state.