A few aches and pains from yesterday’s exertions, but nothing too impressive. Around 2:30 in the afternoon I sat down for run of the mill steady state session. Another in a long series of 4 x 20′ L4 sessions.
It was almost 60F outside and raining. In my erg room, with the windows open and the fan going, it was 72F and 85% humidity. I left a sizable puddle under the erg today.
The workout was close to standard. I planned to do 195 stroke sequences all the way through, but I felt a bit over matched in the third 20′ piece and backed off to 192 stroke sets. This exchanged a minute at 21spm for a minute at 18spm. It is surprising how much of a difference that can make in how things feel, even though it was less than a half a stroke difference over 20 minutes and only 2.5 watts different output.
Here is the stroke plan:
And the HR plots
I measured lactates at 60 minutes and the reading was 1.6 mmol/l. Which is good to see. I need to work a lot harder to get a 2.0mmol/l reading now than at the end of the OTW season. Anyway, after seeing that nice reading, I reverted back to the 195 sequences for the last 20 minutes.
Workout Summary – Jan 10, 2016
–_|_19798_|_80:00.0_|_02:01.2_|_196.5_|_19.6_|_153.0_|_ 77.3% _|_12.7_|_10.0
01_|_02479_|_10:00.0_|_02:01.0_|_197.4_|_19.6_|_138.0_|_ 66.7% _|_12.6_|_10.1
02_|_02479_|_10:00.0_|_02:01.0_|_197.4_|_19.8_|_144.0_|_ 70.9% _|_12.5_|_10.0
03_|_02480_|_10:00.0_|_02:01.0_|_197.8_|_19.7_|_147.0_|_ 73.0% _|_12.6_|_10.0
04_|_02478_|_10:00.0_|_02:01.1_|_197.2_|_19.6_|_152.0_|_ 76.6% _|_12.6_|_10.1
05_|_02467_|_10:00.0_|_02:01.6_|_194.7_|_19.2_|_147.0_|_ 73.0% _|_12.9_|_10.1
06_|_02463_|_10:00.0_|_02:01.8_|_193.7_|_19.3_|_150.0_|_ 75.2% _|_12.8_|_10.0_|_1.6
07_|_02475_|_10:00.0_|_02:01.2_|_196.6_|_19.7_|_150.0_|_ 75.2% _|_12.6_|_10.0
08_|_02477_|_10:00.0_|_02:01.1_|_197.0_|_19.6_|_153.0_|_ 77.3% _|_12.6_|_10.1
Not a bad workout. I overstroked by 11 strokes across the whole workout and ended up 125 ahead. I noticed during the row that it was work to try to keep my rate down, and I rarely saw my rate below target.
Tomorrow morning: Same thing. With the PM5 and painsled!