While I was riding airplanes, I had enough time to fiddle around with the Painsled “.csv” output files.  I will post a note about that later on, but I now have the beginnings of a workable workflow.  An indication of how obsessed I am with the “big data” aspect of training, it feels like a big relief to be able to make my pretty charts.

The plan for today:

• 3 x 20′ / 1′ rest L4
  • 10W/stroke
  • same stroke sequence as Wednesday
• Peak power training

I felt very sore and tired this morning and the my RPE was quite high in the workout.  HR was on the high side, but reasonable.  I was also feeling some soreness in my lower back.  After the second 20′ piece, I decided that I would not do the peak power stuff today to give my back a bit of recovery time.

Oh happy day!  Plot from Painsled!

Tomorrow:  The training plan calls for a repeat of the 8×500.  But, I managed to get a few folks interested in a group workout at the boathouse, so I wanted to come up with something new and different.  Time based workouts are better for a group, and I think that this group might really like the sprint pyramid workout. So, this is what I’m thinking is:

• 1′ / 2′ / 3′ / 4′ / 3′ / 2′ / 1′
• Equal rests
• Pace target: ~2k race pace
• Rate Target: 30