Tuesday: 4 x 15’/4′ (9’@5kp,6’@mp)

Monday:  I felt very tired Sunday night and I decided that I would benefit from a rest day, so I took on.  I slept in instead.

Tuesday:  I was on my way to row.  The sky was grey and it was cool and drizzly.  I have gotten into the habit of stopping at a highway rest stop that is near where I launch to go to the bathroom.  Before doing this routinely, I have had a number of sessions ruined by a urgent need to go to the bathroom.  This morning was one of those mornings, I could just tell.  I made an executive decision.  I drove right past the boathouse and continued on to work.  I would do the session on the erg instead in the fitness center at work.

This worked out just fine.  I was able to go to the bathroom and  then exercise with a clear conscience (and empty…).

The plan

  • 4 – 15 minute intervals with 4 minute rests
  • Each interval
    • 9 minutes at 5k power (225 to 240W)
    • 6 minutes at marathon power (180-195W)
  • Heart rate limit at 172

It was another great workout.  These rest days are kind of magic!

myimage (3)

Compare this workout to the same one done at the end of January.  The HR response today was crazy low.  The first chart is power and you can see I used a higher Marathon Power, and even pushed the 5k power in the last rep.

Tomorrow is a monster session.

M2 3 x 30′ / 3′ MP, 10KP, MP 90.0% (167)

Hopefully, I can do this one on the water.

  • Power Targets:  MP -> 155 to 165W, 10KP –> 180 to 190W
  • Adaptations.  The first 30 minutes I will start right off the dock and it will take me down to the dam and halfway back to the start.  Then I will paddle the rest of the way to the start of the good rowing section, then I will do down and back.  Then a 3 minute paddle downstream, then back to the dam and back home.  About 2 hours on the water.


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