Plan: 10K L4.
Rushing around trying to get up to see my Dad, so just a quick 10K. I’ve been pushing the intensity lately, so a bit easier to today.
- 2500 m sequences
- stroke rates 18/19/20/21
- power: 180/190/200/210
- No HR cap
Workout Summary - media/20161218-234402-sled_2016-12-18T11-47-55ZEST.strokes.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|10000|40:32.0|02:01.6|194.9|19.1|150.5|164.0|12.9 W-|10000|40:32.0|02:01.6|194.3|19.1|150.4|164.0|12.9 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|164.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|01000|04:06.5|02:03.2|184.0|18.0|125.4|133.0|13.5 02|00750|03:02.7|02:01.8|193.5|19.2|138.2|143.0|12.9 03|00500|01:59.4|01:59.4|205.8|20.1|146.4|149.0|12.5 04|00500|01:57.5|01:57.5|215.2|21.0|150.0|152.0|12.2 05|00500|01:59.7|01:59.7|204.6|20.1|152.6|155.0|12.5 06|00750|03:02.5|02:01.7|194.2|19.1|151.3|155.0|12.9 07|02000|08:15.0|02:03.8|184.6|18.1|149.8|152.0|13.4 08|00750|03:01.7|02:01.1|197.0|19.4|153.9|155.0|12.8 09|00500|01:59.2|01:59.2|205.6|20.4|158.8|161.0|12.4 10|00500|01:57.5|01:57.5|215.7|21.0|161.6|164.0|12.1 11|00500|01:59.7|01:59.7|204.9|20.0|162.0|164.0|12.5 12|00750|03:03.0|02:02.0|192.8|19.0|161.6|163.0|12.9 13|01000|04:08.1|02:04.1|183.0|18.1|159.7|162.0|13.3
After I did the workout, I decided to do a little more rowing to try to take some pictures of force curves. I’m trying to figure out what causes changes to the forceratio metric.
So, I set up a Just Row and setup the PM to show the force curve. I rowed a bit at 18 until I got a reasonably representative force curve, then I’d take a picture. Then at 20, then 22, then 24. All of this was unstrapped. I tried to get the power close to the 10Wx stroke rate target, but I was a bit enthusiastic, so all of them are high. The stroke rates are a bit off too. I think this would be a good enhancement to painsled, a mode where it would log the force curve, not just display it.
Tomorrow: Not sure if I will have time to workout. I have pre-op appointments in the morning and I will be scooting off to see my dad after work.
One thought on “Sunday: 10K L4 and some force curves”
Will do the same
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