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