Sunday: 4×20’/1′ rest – Humid slog

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:

1-10.png

And the HR plots

Screen Shot 2016-01-10 at 6.10.33 PMScreen Shot 2016-01-10 at 6.10.21 PM

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
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19798_|_80:00.0_|_02:01.2_|_196.5_|_19.6_|_153.0_|_ 77.3% _|_12.7_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI

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.

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0195___|___02460___|___0196___|___02479___|___01___|___19___|___132
0195___|___02460___|___0198___|___02479___|___03___|___18___|___136
0195___|___02460___|___0197___|___02480___|___02___|___20___|___140
0195___|___02460___|___0196___|___02478___|___01___|___18___|___140
0192___|___02456___|___0192___|___02467___|___00___|___11___|___142
0192___|___02456___|___0193___|___02463___|___01___|___07___|___141
0195___|___02460___|___0197___|___02475___|___02___|___15___|___144
0195___|___02460___|___0196___|___02477___|___01___|___17___|___148
1554___|___19673___|___1565___|___19798___|___11___|___125___|___000

Tomorrow morning:  Same thing.  With the PM5 and painsled!

2 thoughts on “Sunday: 4×20’/1′ rest – Humid slog

    • gregsmith01748 says:

      I haven’t had a chance to work on the painsled spreadsheet. I had some work work to do this weekend.

      The meter I use is specified for 5C to 45C and 10% to 90% humidity. I’m not sure what would happen if I exceed the specs. It might yield inaccurate readings, or throw an error, but I’ve never seen it.

      Liked by 1 person

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