Monday: 4×20′ L4 (embedded in an HM)

So, as usual for a Sunday night, I had trouble sleeping.  But I woke up before the alarm at 5:15 and headed off to work.

My standard endurance workout these days is a 4 x 20 minute session which is usually about 20km including some paddling during the rests.  So, I thought I could continue my polarized training plan by adapting my normal endurance session by just doing a 1000m or so of cool down at the end. I was thinking that I could fit other more intense sessions into the basic HM format as well, since I have the tools I need to analyze the data afterward too.  Perhaps I could call it the Polar Bear Challenge?

So today’s Plan:

  1. 4 x 20′ / 1′ paddle
  2. L4 format
  3. Power target: 10W x stroke rate
  4. Slow start at 16spm (160W)
  5. Aim for mid 190s for average power
  6. HR limit at 155

myimage11-14c

Again, with the magic of rowsandall.com, I can reslice the data into 10 minute blocks to see how accurately I hit my targets.

Targets:

1 –       170 strokes, 170W
2 –       184 strokes, 184W
3-8 –  190 strokes, 190w

Workout Summary - media/20161114-135715-sled_2016-11-14T06-37-25ZEST.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|21097|88:00.0|02:05.1|18.8|140.4|155.0|12.8
W-|19564|80:00.0|02:02.7|18.8|140.4|155.0|13.0
R-|01538|08:00.0|02:36.0|14.1|116.9|155.0|13.5
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|02390|10:00.0|02:05.5|17.1|123.8|135.0|14.0
02|02437|10:00.0|02:03.1|18.6|135.1|139.0|13.1
03|02459|10:00.0|02:02.0|19.1|135.2|145.0|12.9
04|02457|10:00.0|02:02.1|19.1|142.7|145.0|12.9
05|02459|10:00.0|02:02.0|19.2|141.9|150.0|12.8
06|02454|10:00.0|02:02.3|19.1|148.7|152.0|12.8
07|02452|10:00.0|02:02.4|19.2|145.1|152.0|12.8
08|02457|10:00.0|02:02.1|19.2|150.5|155.0|12.8

So, generally 1 or 2 strokes over and a bit high on watts.

A few stroke metrics.  Power versus rate,  peak and average force versus rate and drive length versus time.

Tomorrow:  40′ erg and strength training.

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