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
- 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