Day: September 5, 2016

Monday: 4 x 20 @ 185W

Leave a comment

Saturday and Sunday we had guests and there was never a good time to go train.

We came home last night and today, in  the afternoon, I settled in for a long and easy erg session.

Plan:

  • 4 x 20′
  • 1′ rests
  • power:  185W
  • HR limit: 155

I got back into listening to a Teaching Company course.  This one is a skeptics view of american history.  Today I heard about the beginnings of the labor movement and america’s ambivalent attitude toward imperialism.  The time passed quickly.

Tomorrow the forecast is for lots of wind, showers and a chance of thunderstorms.  I think another erg session is called for.  Maybe a shot at the September CTC.

 

Friday: 100′ bike ride

Leave a comment

A nice ride along the ocean side of Cape Cod, plus and excursion around the kettle ponds in Wellfleet.  My phone died about halfway through.  It was probably about 80′ of low intensity and 20′ of high intensity dealing with the hills.

The featured image is a picture of the oysters and champagne we had after we got back from the adventure.

 

Thursday: 4 x (5 x 2′ / 1′ rest ) 4′ rest

2 Comments

Weather: light wind from the west, this slowed down the second and fourth sets a bit.

Screen Shot 2016-09-05 at 5.12.17 PM

Plan:

  • 4 sets of 5 x 2′ / 1′ rest
  • each set would cover the length of the river.
  • 4′ rest between sets
  • pace: < 2:15
  • rate: 26

Screen Shot 2016-09-05 at 5.16.10 PM

Here’s the plots from the TCX data.

And the plot from the speedcoach.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00010_|_1179_|_06:49_|_2:53.3_|_131___|_19.2_|_09.0_|_123___|_warmup
01189_|_0450_|_02:00_|_2:12.9_|_052___|_26.1_|_08.7_|_148___|_m
01639_|_0090_|_00:30_|_2:45.0_|_010___|_20.2_|_09.0_|_157___|_r
01729_|_0455_|_02:01_|_2:12.9_|_054___|_26.8_|_08.4_|_161___|_m
02184_|_0087_|_00:29_|_2:49.0_|_010___|_20.4_|_08.7_|_165___|_r
02271_|_0464_|_02:03_|_2:12.3_|_056___|_27.4_|_08.3_|_168___|_m
02735_|_0081_|_00:30_|_3:05.2_|_010___|_20.0_|_08.1_|_168___|_r
02816_|_0437_|_01:57_|_2:14.1_|_052___|_26.6_|_08.4_|_167___|_m
03253_|_0082_|_00:30_|_3:02.3_|_010___|_20.1_|_08.2_|_169___|_r
03335_|_0446_|_02:01_|_2:15.3_|_052___|_25.8_|_08.6_|_168___|_m
03781_|_0289_|_02:03_|_3:32.6_|_039___|_19.0_|_07.4_|_147___|_r
04070_|_0421_|_01:56_|_2:17.5_|_050___|_25.9_|_08.4_|_154___|_m
04491_|_0093_|_00:35_|_3:06.0_|_012___|_20.8_|_07.8_|_165___|_r
04584_|_0424_|_01:58_|_2:19.5_|_052___|_26.4_|_08.2_|_166___|_m
05008_|_0071_|_00:30_|_3:32.7_|_010___|_19.9_|_07.1_|_170___|_r
05079_|_0429_|_01:59_|_2:19.0_|_052___|_26.2_|_08.3_|_170___|_m
05508_|_0062_|_00:25_|_3:20.8_|_008___|_19.3_|_07.8_|_173___|_r
05570_|_0437_|_02:05_|_2:23.6_|_053___|_25.3_|_08.2_|_168___|_m
06007_|_0062_|_00:27_|_3:39.4_|_007___|_15.4_|_08.9_|_173___|_r
06069_|_0427_|_02:00_|_2:20.9_|_052___|_25.9_|_08.2_|_172___|_m
06496_|_0362_|_03:03_|_4:12.8_|_048___|_15.7_|_07.5_|_137___|_r
06858_|_0442_|_02:00_|_2:15.6_|_052___|_26.0_|_08.5_|_153___|_m
07300_|_0077_|_00:30_|_3:15.5_|_010___|_19.9_|_07.7_|_165___|_r
07377_|_0437_|_01:59_|_2:15.7_|_052___|_26.3_|_08.4_|_167___|_m
07814_|_0076_|_00:29_|_3:09.5_|_010___|_20.8_|_07.6_|_171___|_r
07890_|_0444_|_02:02_|_2:17.4_|_054___|_26.6_|_08.2_|_171___|_m
08334_|_0065_|_00:26_|_3:23.8_|_008___|_18.1_|_08.1_|_173___|_r
08399_|_0432_|_02:01_|_2:19.5_|_052___|_25.9_|_08.3_|_173___|_m
08831_|_0078_|_00:33_|_3:33.5_|_009___|_16.2_|_08.7_|_173___|_r
08909_|_0435_|_02:00_|_2:17.7_|_052___|_26.0_|_08.4_|_173___|_m
09344_|_0316_|_02:59_|_4:42.6_|_043___|_14.4_|_07.3_|_138___|_r
09660_|_0440_|_02:03_|_2:19.3_|_052___|_25.4_|_08.5_|_155___|_m
10100_|_0074_|_00:30_|_3:25.4_|_010___|_19.7_|_07.4_|_165___|_r
10174_|_0430_|_01:59_|_2:18.4_|_054___|_27.2_|_08.0_|_168___|_m
10604_|_0061_|_00:26_|_3:29.8_|_008___|_18.8_|_07.6_|_171___|_r
10665_|_0431_|_02:05_|_2:24.4_|_054___|_26.0_|_08.0_|_170___|_m
11096_|_0055_|_00:26_|_3:53.6_|_007___|_16.3_|_07.9_|_171___|_r
11151_|_0427_|_02:02_|_2:23.2_|_054___|_26.5_|_07.9_|_171___|_m
11578_|_0065_|_00:28_|_3:35.4_|_007___|_15.0_|_09.3_|_173___|_r
11643_|_0423_|_02:01_|_2:22.8_|_054___|_26.8_|_07.8_|_175___|_m
12066_|_1494_|_09:29_|_3:10.4_|_197___|_20.8_|_07.6_|_138___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01179_|_06:49_|_2:53.3_|_131___|_19.2_|_09.0_|_123___|_warmup
08731_|_40:10_|_2:18.0_|_1055___|_26.3_|_08.3_|_166___|_Main set
02146_|_15:49_|_3:41.1_|_276___|_17.5_|_07.8_|_154___|_rest meters
01494_|_09:29_|_3:10.4_|_197___|_20.8_|_07.6_|_138___|_cool down
13550_|_12:17_|_2:40.0_|_1659___|_23.0_|_08.2_|_156___|_Total

Even allowing for the speecoach miscalibration, this was about a second slower than I would have liked.  But it was darn good training.