Pyramid of Pain

Back to the lake.  It beckoned to us.  No ice at all and flat water.  I wanted to row so badly.  Oh well, we had to satisfy ourselves with the view out the window.


The plan for today

  • fletcher 20′ warmup
  • Sprint Pyramid
    • 1’/2’/3’/4’/3’/2’/1′
    • equal rests
    • Pace target: 1:41
    • Rate target: 30
  • 2K cool down

I felt OK during the warmup.  I pushed it too fast at first, and looking at the HR data later, it was a bit high.  I did not like my erg at all.  Sounded like grinding gears, and near the finish it felt like the connection to the flywheel was “mushy”.  Not sure why, but it was definitely a sub-par erg.  I blame it for my lousy performance.

The warmup.  First 4 minutes should have been closer to 2:05.  The second to 2:02.

2016-01-30 10.26.23

The the main event.

2016-01-30 10.26.32

2016-01-30 10.26.43

The cool down

2016-01-30 10.27.03

And the HR plot.  I was working very hard for those crappy splits.

Screen Shot 2016-01-30 at 2.35.33 PM

Tomorrow:  4×20’/1′

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