Friday: I had a teleconference for work at 9pm that I actually needed to go to work to do. The call lasted 90 minutes and then I had to do a couple of follow up calls. I finally got home around 1 in the morning. I decided to sleep in instead of getting up to row.
Saturday: I went to row about 3 in the afternoon, after taking care of some errands and chores. I wanted to try out the workout from Tuesday with the lower power targets.
- 4 x 15′
- 4′ rest
- the first 6 minutes of each interval is rowed at your current 5k pace
- the last 9 minutes of each interval are rowed at you current projected marathon pace
- HR limit: 92.5% of HRMax (172)
Today, I would start off using 225W for the 5kp and 180W for the MP. I decided I wanted a short warmup, so I decided to program the whole thing as a variable interval session on the PM. I set it up as
- 1000m / 2′ rest
- 4 x 15′ / 4′ rest
I was able to boost up the power a bit. Maybe because I do better in the afternoon, or maybe it’s a very fine line. My HR never came close to the limit.
I am finding this workout to be very fascinating or looking at stroke metrics. Here’s a whole lot of them.
So, I think I am at the right power now. These workouts get tougher by going to 7′ at 5kp, then to 9′ at 5kp in each 15′ interval, so I won’t be trying to go faster.
One thought on “Saturday: 4 x 15′ 5kp/mp step downs”
That’s more like it.