I had a busy day on Saturday. I had a haircut appointment in the morning, then some shopping to do. I got home around 1 and we needed to head out to pick up some friends for dinner and a concert at 2:30.
I almost didn’t workout, but I was feeling antsy, so I decided to do a 10K push workout. For those unfamiliar, these workouts are AWESOME! Here’s how it works
- 10K distance
- Start at something close to your steady state pace
- Speed up by 0:01/500 for each 1000m of the workout
I have done this workout a 3 times in the past year.
- Dec 10, 2015: Start at 2:00, failed at 4K to go, peak HR 180
- Dec 15, 2015: Start at 2:02, success, peak HR 178
- May 30, 2016: Start at 2:03, success, peak HR 177
- Aug 15, 2016: Start at 2:05, success, peak HR 177
I was feeling pretty cocky after my good 10K last month for the CTC, so I decided to start at 1:59 today. It worked out very well.
- Nov 12, 2016: Start at 1:59, success, peak HR 174
No problems at all. A nice cruise and I was only pushing hard for the last 3000m or so.
Workout Summary - media/20161114-185906-sled_2016-11-12T13-36-38ZEST.strokes (1).csv --|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS --|10000|37:52.0|01:53.6|23.5|153.1|174.0|11.2 W-|10000|37:52.0|01:53.6|23.5|152.4|174.0|11.3 R-|00000|00:00.0|00:00.0|00.0|000.0|174.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS- 01|01000|03:54.5|01:57.2|21.3|130.0|138.0|12.0 02|01000|03:54.3|01:57.1|22.2|141.7|145.0|11.5 03|01000|03:52.4|01:56.2|22.3|145.8|148.0|11.6 04|01000|03:51.0|01:55.5|23.0|147.9|152.0|11.3 05|01000|03:49.5|01:54.8|23.1|150.6|153.0|11.3 06|01000|03:47.3|01:53.7|23.3|153.7|156.0|11.3 07|01000|03:45.1|01:52.6|23.9|159.0|161.0|11.2 08|01000|03:43.4|01:51.7|24.4|162.2|165.0|11.0 09|01000|03:41.0|01:50.5|25.0|165.3|168.0|10.9 10|01000|03:34.2|01:47.1|26.5|171.0|174.0|10.6
Generally, the splits line up pretty well between the postprocessed results and the PM5 data. The first split is off a little bit.
I purposely tried to use a fluffier stroke rate on this piece, so I was interested to see how my power versus stroke rate would look. It’s kind of fun to see the results. Here is the whole thing. From this you might conclude that there is a positive correlation between stroke rate and drive force.
So, I split the data set to look at the first half versus second half. Now you can see the the first half is flat and the tail is in the second half. This got me thinking, is there a correlation, or did I just hammer the last 1000m.
Answer: I hammered the last 1000 meters. Theses two plots are the first 9000m and the last 1000m.
What a fun workout and I drank beer at dinner with little or no guilt.
2 thoughts on “Saturday: 10K push”
You seem to be enjoying the cool tools! Makes me happy, that.
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I think they are quite valuable and a lot of fun. I think there are mechanical improvements that I can make on my rowing and I’m hoping for some insights from looking at the data from different angles.