It was snowing during the day on Sunday and the forecast was that the storm was going to last all night long and into the morning. So, I figured that I would be stuck in the house. But by 11:30PM, it was pretty clear that the storm was clearing out sooner and the snow totals were going to be smaller than predicted earlier. So, I set my alarm for 6:15 and headed to work.
I did this session in the deserted fitness center at work.
- 4 x 15′ / 4′ rest
- 6′ @ 5kp (225W to 240W) / 9′ @ mp (180W to 195W)
- HR Cap at 92.5% HRMax (172)
This was pretty tough work, but I successfully completed this and even hit the last interval a bit harder.
Stroke metrics. Always fun to look at.
Finally, I compared this workout to the same session done on January 20th. Today I had higher HR’s.
I think the HR difference is mainly due to lack of sleep and time of day.
2 thoughts on “Monday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)”
I like how this plot https://quantifiedrowing.wordpress.com/2017/02/13/monday-4-x-15-4-rest-6-5kp-9-mp/2-13n/#main shows that you are basically working on two distinct drive energy/spm curves for the two parts of the interval.
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Yes. And that’s consistent in all of these workouts.