Day: March 3, 2017

A gift from a friend – 2 x (10 x (500m on / 200m off) / 4′ rest

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My friend Sander is in the process of adding new features on rowsandall.com that are designed to help rowing teams use data analysis to get faster.  These features let you do things like share workout results, comment on each other’s workouts and even compare your workouts graphically.

So, we even though we are following different training plans, we are trying to find some workouts which we can do as a group to try out these features.  Today, he suggested the workout from his club’s Masters training plan.  It looked like a monster.

Rowing 15km (75′) consisting of 
1. 2500m warming up
2. 2x(10x500m/80″)/4min @ 26spm (Zone 3-4)
3. Stretching 20 minutes
We talked a little about how to set it up so that the comparisons were meaningful. You could set it up just using regular distance intervals, but the issue with that is since everyone will paddle different distances during the rests, the comparison plots will get all misaligned by the end.
We decided to change it slightly, so that it was
2 x ( 10 x (500m on / 200m paddle) / 4′ @ 26 spm
This could be set up on the PM either as a 7000m row (like Sander did), or as a 10 x 700/no rest interval session like I did.  This kept the graphs all pretty.
If I were planning group workouts and I wanted to do comparison plots, I would definitely recommend time based intervals and time based rests.  It makes it much easier to compare rowers of different abilities.
Different abilities did not turn out to be a factor for this workout.  It turned out our avg power for the session was matched to less than a percent!
First the warmup, 2500m which I did with 4 20 stroke bursts at my target power for the intervals.
Workout Summary - media/20170303-1835200o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02500|09:58.0|01:59.7|206.3|22.3|143.3|160.0|11.2
W-|02500|09:58.0|01:59.8|203.7|22.1|142.9|160.0|11.4
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|02:00.7|02:00.7|190.8|19.5|117.7|133.0|12.8
01|00200|00:45.2|01:53.0|239.5|25.6|138.0|141.0|10.3
02|00300|01:13.9|02:03.1|189.5|21.2|141.2|142.0|11.5
03|00200|00:45.0|01:52.4|242.4|26.0|146.1|150.0|10.3
04|00300|01:14.7|02:04.5|183.3|20.7|149.0|152.0|11.6
05|00200|00:45.2|01:52.9|237.9|24.9|151.2|154.0|10.7
06|00300|01:15.0|02:05.0|182.9|21.1|153.8|157.0|11.4
07|00200|00:44.7|01:51.8|248.5|25.3|153.3|158.0|10.6
08|00300|01:14.5|02:04.1|187.3|21.4|157.8|160.0|11.3

Then into the first set.

Workout Summary - media/20170303-1835220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07000|31:36.0|02:15.4|177.4|24.9|156.1|173.0|08.9
W-|05000|18:29.0|01:51.0|251.1|26.1|156.4|173.0|10.4
R-|02000|13:07.0|03:16.9|061.7|22.8|155.5|173.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:50.7|01:50.7|245.5|24.8|146.4|163.0|10.9
01|00500|01:51.4|01:51.4|246.4|24.9|154.4|166.0|10.8
02|00500|01:50.9|01:50.9|254.1|26.1|156.2|168.0|10.4
03|00500|01:51.8|01:51.8|249.3|24.9|155.9|168.0|10.8
04|00500|01:51.8|01:51.8|245.3|24.9|155.8|168.0|10.8
05|00500|01:50.6|01:50.6|252.2|26.6|157.5|169.0|10.2
06|00500|01:50.3|01:50.3|251.4|26.4|158.7|170.0|10.3
07|00500|01:51.6|01:51.6|251.7|26.9|159.4|171.0|10.0
08|00500|01:50.3|01:50.3|253.1|27.8|158.9|171.0|09.8
09|00500|01:50.1|01:50.1|262.1|28.0|161.0|173.0|09.7

Wow.  That was tough.  And now I have to do another whole set of that!  I let the rate pop up a 1 or 2 spm.  This was the first fast-ish session that I’ve done on the dynamic and it really wanted me to rate up!

Workout Summary - media/20170303-1835240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06969|31:44.0|02:16.6|173.4|27.2|159.2|182.0|08.1
W-|05000|18:30.0|01:51.1|253.5|27.9|160.4|182.0|09.7
R-|01970|13:14.0|03:21.7|054.2|26.0|157.1|182.0|04.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:50.4|01:50.4|247.4|26.9|148.4|165.0|10.1
01|00500|01:52.0|01:52.0|245.5|28.4|157.0|169.0|09.4
02|00500|01:49.8|01:49.8|253.6|27.7|159.2|172.0|09.9
03|00500|01:49.9|01:49.9|251.5|27.4|159.7|172.0|10.0
04|00500|01:51.2|01:51.2|252.6|27.2|160.8|174.0|09.9
05|00500|01:51.5|01:51.5|253.1|27.6|159.8|172.0|09.7
06|00500|01:51.8|01:51.8|249.5|27.5|161.9|174.0|09.7
07|00500|01:53.7|01:53.7|248.6|26.9|162.6|174.0|09.8
08|00500|01:53.6|01:53.6|240.2|27.6|164.6|175.0|09.6
09|00500|01:46.7|01:46.7|294.8|31.7|170.1|182.0|08.9

Here is a comparison of my first and second sets.  (using the cool compare feature on rowsandall)

And here is a comparison of my two sets and Sander’s two sets using the beta features for teams on rowsandall.

You can see so much from these plots.  You can see how we both went for a fast last.  You can see how I rated up more in the second set to try to hold the training power.  You can see the similarity in the HR response showing the similar effort levels.  I think that this could be an incredible tool for a tech savvy coach to get more out of their athletes and for teammates to push each other.

Tomorrow:  Group workout at the lake on ergs.  I offered to lead a workout from the Marathon Training Plan.

M1 4 x 15′ / 4′ 6′ @ 5KP, 9′ @ MP 92.5% (172)

I’ve done two hard sessions in a row, so I think I will be aiming at the bottom of my power bands (255W and 180W)

Edit:  I just went through and looked at some of the additional parameters that painsled captures to compare the rows.  It’s very clear from this that I was struggling more in the second set than Sander was.  You can see me experimenting with higher stroke rates, and his WPS was higher throughout.

 

Friday: 3 x 20′ / 4′ (8′ @ 5kp, 12′ @ mp)

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The plan for today was the monumental

M1 3 x 25′ / 5′ 8′ @ 5KP, 17′ @ MP 92.5% (172)

Unfortunately, I didn’t have 100 minutes, I decided to shorten the 17′ to 12′ and the rests from 5′ to 4′.

M1 3 x 20′ / 4′ 8′ @ 5KP, 12′ @ MP 92.5% (172)

For power, I decided to push the top end of each range.  240W for 5kp and 195W for mp

1-17j

I felt good.  My HR pushed up through the cap in the last piece, but I wasn’t in distress.  I’m pretty happy about that after all the sessions I’ve missed.

3-3a

I compared this to my most recent 4×15, which was at the end of a good run of workouts.  The power was bit higher today and the reps were more consistent.  HR was higher too.

Then I compared it to the 3×25′ workout that I did on Feb 5, about a month ago.  The extra 5 minutes at mp should accumulate more fatigue, but also provides a longer time between the hard bits.  I did the one in February at about 10w lower power, and the HR was generally lower.

Today:  I will do a workout from Sander’s club.

Rowing 15km (75′) consisting of 
1. 2500m warming up
2. 2x(10x500m/80″)/4min @ 26spm (Zone 3-4)
3. Stretching 20 minutes