Training plan called for short intervals, so I defaulted to the classic…8×500/3′ rest. I decided that it was OK to work against a pace target of 1:45. This is a pretty tame since I was able to post a 1:40.8 for a 6×750/4’rest session at the end of January.
I haven’t done much sprint work and my training volume in February and March has been way down. For November, December and January, I was averaging almost 100km a week. Since the beginning of February, my weekly average is 43km. Now, I have done my best to supplement that with cross training, but there is not way to make up for that kind of a “time on erg” deficit. Anyway, so much for my excuse codes for a slow target.
Warm up was a standard fletcher. It felt hard.
Then in to the main event. I focused on trying to hit 30 SPM and get my heels down fast. I’ve noticed that I have been rowing on my tip toes when I rate up and that will be bad news in the boat. This pace was hard, but doable, and I managed a fair bit better than target. I did the first one at 1:44, and knew I could go harder. Same thing in the second where I did 1:43. The rest were in the 1:42.x range, with a nice faster last. There were some annoying drop outs in the HR data. Looking at the Strava data, I see exactly the same thing, so it’s the strap, not the PM5. I only seem to see it on these short interval sessions. I wonder if the fast HR increases are confusing the algorithm in the strap.
I was pretty much toast after that. I did a 2K cool down.
I decided to pass on doing a weight session tonight. Not enough time and I’m still suffering DOMS from the last session.