10K L4

Slept badly,  my back hurts, a lot on my mind.  Rowing to specific power targets seems a lot simpler to me right now, but my HRs were off the chart on the high side today.

The plan:

  • 10K
  • L4 format, but with distance instead of time
  • 4 x 2500m segments
    • 1000m/750m/500m/250m
    • r18 / r19 / r20 / r21
    • 180W/190W/200W/210W
  • No HR cap.

12-20a

Distribution of strokes by power

bokeh_plot109

Stroke power versus stroke rate

bokeh_plot110

One of the things that L4 workouts are supposed to do is maintain a constant work per stroke (SPI :-O)

bokeh_plot111

Another way to see if you are maintaining a similar stroke technique as you increase stroke rate is to look at avg to peak power versus stroke rate.

bokeh_plot112

Or the just the peak power.

bokeh_plot114

Both of these show a slight increase as stroke rate increases.

Tomorrow:  I think I will do another bumps workout, but this time doing the slow bits at 2:05.

 

2 x 5K with bumps

I am doing my best to try to keep exercising as parts of my life go a bit out of control.  I decided on a very simple idea of just doing 10k a day.  Depending on the day, it might be hard or easy, but 10K takes around 40 minutes and I can get in and out of the gym in just about an hour.

I’ve done hard 10Ks, push 10Ks, L4 10Ks.  Today, I thought I would do a bumps workout.  I remember in the good old days of the concept2 UK site, that all of the 10SMPS folks would do these 8Ks with bumps.  They looked like misery.  Basically you row at about your steady state pace, and then every so many meters, you increase the pace to something faster (like 2K pace) for 100m (or 200m, or 250m, or whatever), then return to the steady state pace afterwards.

I thought it would be an way to get some faster rowing into the 10K format.  SO here was my plan for today.

  • 10K
  • 20 x ( 400m @ 2:00, 100m @ 1:45)
  • Free rate
  • Strapped in
  • No HR cap

Since this was a first attempt, I had no idea if this would be too hard or too easy.  It turned out to be too hard.  It didn’t help that I over-achieved on the sprinty bits.

I made halfway through, and I knew that I was in trouble.  I had decided that I would slow down the steady state, or drop out some of the fast bits.  That’s when the PM5 decided that it had gone just about far enough on this set of batteries and threw a persistent error.

The good news is that Painsled behaved perfectly!  When I looked later, the whole thing was safely on my iphone and it even handled the ignominious finish without any troubles.

I went to my gym bag, found a couple batteries (always prepared!) and changed them out in the PM5.  Then, with trepidation, I set up another 5K for more bumps action.

I only made it a couple of bumps into this one when I found that I couldn’t hold the 2:00 pace anymore.  My HR was sky high and wasn’t dropping much at all between bumps.  I skipped one bump and then rowed the steady state slower, between 2:05 and 2:10 generally, but slower right after the bump.

First 5K

12-19a

Workout Summary - media/20161219-175842-sled_2016-12-19T11-48-29ZEST.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05134|19:48.0|01:55.8|234.6|22.3|163.5|178.0|11.6
W-|05134|19:49.0|01:55.9|230.2|22.0|163.3|178.0|11.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|178.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00400|01:32.6|01:55.8|208.5|19.9|124.4|137.0|13.0
02|00100|00:20.7|01:43.7|311.0|26.0|144.7|150.0|11.1
03|00400|01:34.7|01:58.4|211.9|20.3|149.8|152.0|12.5
04|00100|00:20.2|01:40.8|341.1|28.2|153.1|156.0|10.6
05|00400|01:34.8|01:58.5|214.6|20.4|157.6|159.0|12.4
06|00100|00:20.3|01:41.6|326.4|26.7|158.6|161.0|11.1
07|00400|01:34.7|01:58.4|214.0|20.2|162.5|163.0|12.5
08|00100|00:20.1|01:40.5|336.1|28.2|162.7|165.0|10.6
09|00400|01:34.5|01:58.1|217.8|20.7|166.2|167.0|12.3
10|00100|00:20.0|01:39.8|353.5|28.6|166.9|168.0|10.5
11|00400|01:34.8|01:58.5|215.3|20.3|168.9|170.0|12.5
12|00100|00:20.1|01:40.3|336.5|28.2|169.2|171.0|10.6
13|00400|01:35.4|01:59.3|213.6|19.7|170.8|172.0|12.8
14|00100|00:20.2|01:40.9|327.6|27.4|171.3|173.0|10.8
15|00400|01:34.9|01:58.6|213.0|20.5|173.2|175.0|12.3
16|00100|00:20.8|01:43.8|308.7|27.8|174.0|175.0|10.4
17|00400|01:34.9|01:58.6|213.2|22.4|174.6|176.0|11.3
18|00100|00:20.6|01:42.9|317.4|28.4|174.6|176.0|10.3
19|00400|01:35.1|01:58.9|208.8|22.2|175.3|177.0|11.4
20|00234|01:00.8|02:09.8|200.6|24.7|174.6|178.0|09.3

Second 5K

12-19d

Workout Summary - media/20161219-2055100o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05000|19:52.0|01:59.3|214.2|22.7|170.1|180.0|11.1
W-|05000|19:53.0|01:59.4|209.3|22.4|170.0|180.0|11.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00400|01:34.6|01:58.2|204.1|20.6|139.6|155.0|12.3
02|00100|00:20.8|01:44.0|302.5|26.9|157.1|160.0|10.7
03|00400|01:35.7|01:59.6|208.0|21.3|164.4|166.0|11.8
04|00100|00:20.8|01:43.9|305.3|26.2|167.9|170.0|11.0
05|00400|01:35.5|01:59.4|209.0|21.0|170.9|172.0|11.9
06|00100|00:20.6|01:43.1|315.5|28.8|172.1|174.0|10.1
07|00400|01:36.5|02:00.7|207.2|22.4|174.7|175.0|11.1
08|00100|00:24.7|02:03.6|176.0|21.2|170.6|172.0|11.5
09|00400|01:38.6|02:03.3|186.7|20.2|170.5|172.0|12.1
10|00100|00:21.3|01:46.6|284.0|26.8|171.3|173.0|10.5
11|00400|01:39.4|02:04.2|182.8|20.2|172.9|174.0|12.0
12|00100|00:21.2|01:46.2|291.3|26.7|174.4|175.0|10.6
13|00400|01:39.9|02:04.8|180.3|20.0|174.6|176.0|12.0
14|00100|00:20.5|01:42.6|310.0|28.0|176.3|178.0|10.4
15|00400|01:43.9|02:09.9|164.3|21.7|174.7|179.0|10.6
16|00100|00:20.3|01:41.7|314.2|28.3|174.0|176.0|10.4
17|00400|01:41.1|02:06.3|177.9|22.8|175.1|177.0|10.4
18|00100|00:20.3|01:41.3|322.0|28.7|175.3|177.0|10.3
19|00400|01:38.3|02:02.9|192.6|23.1|176.9|178.0|10.6
20|00100|00:19.6|01:38.2|362.8|31.0|178.3|180.0|09.9

So, next time I do this workout, I think keeping the slow bits at 2:05 might be a better idea.