Monday: Slow Slog HM

I was shattered the rest of the night yesterday evening.  I felt absolutely empty.  I felt very tired and I was in bed by 10:15, but I slept a bit fitfully.  I have a pain in my shoulder blade which must be related to something in my neck because I get shooting pains when I turn my head especially to the right.  This is causing me some troubles when I turn over in bed.

I woke up at 5:15 feeling sore and tired.  I got to work and I was on the erg by about 6:30.

The plan:

  • Half Marathon
  • L4 format
  • power: 10W x stroke rate
  • rate plan:
    • Start slow at 16spm, get up to working rate over the first 10 minutes
    • Then 7 x
      • 1000m @ 18
      • 750m @ 19
      • 500m @ 20
      • 250m @21
  • HR Cap 155

The plan ended up lasting through the first 7500m minutes.  After that, I was approaching the cap, and feeling pretty crappy.  I did 2500 minutes at 17 to finish the block, and then rowed the last 10000m at 18.  Even with this reduced load, I was still pushing up to the cap at the end.  I have had rows where I felt like I was gliding along effortlessly, this was NOT one of those rows.  It was slow and nasty work.

myimage11-21a

myimage11-21d.png

Workout Summary - media/20161121-135125-sled_2016-11-21T06-42-50ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21000|90:09.0|02:08.8|177.9|18.4|143.8|158.0|12.7
W-|20000|82:27.0|02:03.7|185.0|18.3|145.3|158.0|13.3
R-|01097|08:05.0|03:41.1|077.0|19.2|122.4|158.0|13.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
02|02500|10:28.1|02:05.6|177.0|17.3|128.4|140.0|13.8 - slow start
03|02500|10:07.5|02:01.5|195.6|19.2|144.1|150.0|12.8 - target 190W
04|02500|10:06.4|02:01.3|195.8|19.2|142.7|155.0|12.9 - target 190W
05|02500|10:27.3|02:05.5|177.4|17.3|147.4|155.0|13.8 - target 170W
06|02500|10:17.6|02:03.5|185.3|18.5|144.5|150.0|13.1 - target 180W
07|02500|10:20.2|02:04.0|183.4|18.2|152.4|154.0|13.3 - target 180W
08|02500|10:19.2|02:03.8|183.9|18.4|147.9|154.0|13.1 - target 180W
09|02500|10:21.2|02:04.2|182.6|18.1|154.7|158.0|13.3 - target 180W

Tomorrow:  AM:  HM L4, PM: strength

Hard Half Marathon

Continuing with the Crazy Bear Challenge.  Today was a bit spicier.

Plan:

  • Half Marathon
  • Free Rate
  • Pace: 1:57.5
  • No HR Cap

Last weekend, I did a 1:58.5 and I was sure I could do better.  I was thinking I’d aim to slice a second off the pace.  I didn’t bother to warmup, I just sat on the machine and started going.  I settled in at 1:55 and even though I was worried that I’d burn out, I just kept going and let the pace bleed off and the rate creep up over the row.  I was never in any serious distress, but I sure felt pretty awful after I finished.

End result: 1:21:38.8 (1:56.1)

That’s good enough to be ranked 14 of 474 on the concept2 rankings of 50-60 hwts.  So, I’m pretty happy with that.

It was a hard row, about an hour above AT.  The last 4 minutes in AN.  I might be able to squeeze a bit more out with a slower start, but I’m not sure.  I’m still a ways off of my PB (1:19:55.4), that’s a 1:53.6 pace.  Maybe after 25 more HMs?

myimage11-20a

Workout Summary - media/20161120-222121-sled_2016-11-20T15-12-43ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|81:36.0|01:56.0|223.7|23.6|166.7|181.0|11.0
W-|21097|81:37.0|01:56.1|223.7|23.5|166.4|181.0|11.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01000|03:49.2|01:54.6|227.7|22.2|132.9|143.0|11.8
02|01000|03:51.2|01:55.6|226.5|22.4|147.9|152.0|11.6
03|01000|03:50.8|01:55.4|227.6|22.8|153.5|155.0|11.4
04|01000|03:50.6|01:55.3|228.3|22.9|156.5|158.0|11.3
05|01000|03:50.5|01:55.2|228.6|23.2|160.0|161.0|11.2
06|01000|03:50.8|01:55.4|227.7|23.4|162.3|164.0|11.1
07|01000|03:51.7|01:55.8|225.1|23.2|164.7|165.0|11.2
08|01000|03:51.5|01:55.8|225.6|23.4|165.3|167.0|11.1
09|01000|03:51.9|01:55.9|224.8|23.3|167.6|168.0|11.1
10|01000|03:52.2|01:56.1|223.3|23.4|168.1|170.0|11.0
11|01000|03:52.9|01:56.4|221.7|23.1|170.2|171.0|11.2
12|01000|03:53.1|01:56.5|221.1|23.4|170.9|171.0|11.0
13|01000|03:53.9|01:57.0|218.9|23.5|171.1|172.0|10.9
14|01000|03:54.0|01:57.0|218.1|23.7|171.8|172.0|10.8
15|01000|03:54.2|01:57.1|218.3|23.7|173.6|174.0|10.8
16|01000|03:54.2|01:57.1|217.5|23.6|173.7|174.0|10.8
17|01000|03:53.7|01:56.9|219.3|24.1|175.1|176.0|10.7
18|01000|03:54.7|01:57.3|216.7|24.0|175.8|176.0|10.6
19|01000|03:54.7|01:57.4|216.6|24.2|175.4|176.0|10.6
20|01000|03:52.4|01:56.2|223.2|24.7|177.3|178.0|10.5
21|01000|03:48.9|01:54.5|234.0|25.6|178.9|181.0|10.2
22|00097|00:20.2|01:44.2|304.6|29.5|181.0|181.0|09.8

With the tools on rowsandall.com, I can get a good look at how I traded rate for power as the row went on.  You can see my weakest part, from about 7k down to 2k, where my strokes got shorter and the work per stroke went down.

Tomorrow:  HM L4.  Interested to see how much oomph I have after this workout.