Weather: Overcast, 55F, no wind, humid (The Dew Point was 54F!). Nearly perfect for rowing.
|M2||3 x 30′ / 3′||MP, 10KP, MP||90.0%||(167)|
OTW Power Targets:
- MP: 155 to 165W
- 10KP: 180W to 190W
The main problem of this session is doing 30 minute intervals on a stretch of river that is about 15 minutes long. Each of the intervals had one or two turns in it. I tried to do these turns as quickly as I could. I was generally back to full pressure strokes within 40-50 seconds of my last stroke in the other direction. And the turn itself was reasonably aerobic (or stressful), so my HR stayed high through it. I tried to extend each of the 30 minute intervals to account for the time lost in the turns, but it seems I shaved a little time off of each of them, based on the collected data.
It was basically 3 complete laps of the river.
The first interval took me down to the damn and most of the way back. I paddled the 3 minute rest upstream and then turned about 500m from the start.
The second interval took me downstream. This interval was at higher stroke rate (22) and higher power. I turned at about 12 minutes, then rowed upstream for 14 minutes, turned again and finished the last 5 minutes or so going downstream again. I finished in the middle of the s-turn. I doubled back to before the s-turn during the rest and spun to go back downstream. The turns were hard to pull off when I was going faster and breathing harder.
The third interval took me down to the dam in about 9 minutes. Then I turned and rowed all the way back up past the boat house for another 20 minutes.
Workout Summary - media/20170524-145648-SpdCoach 2182533 20170524 0639amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|18927|94:58.0|02:30.5|174.1|21.3|153.0|169.0|09.4 W-|18001|88:03.0|02:26.7|178.5|21.0|153.7|169.0|09.8 R-|00932|06:55.0|03:43.1|109.1|23.9|140.2|169.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|03838|18:30.0|02:24.6|177.0|20.4|142.2|148.0|10.2 02|02290|11:30.0|02:30.7|167.9|19.9|148.3|152.0|10.0 03|02444|11:25.2|02:20.2|191.9|22.4|155.8|161.0|09.5 04|02545|12:15.0|02:24.4|188.6|22.6|162.7|169.0|09.2 05|00962|04:30.0|02:20.3|206.5|22.5|163.6|166.0|09.5 06|01784|08:40.2|02:25.8|171.1|20.1|152.5|158.0|10.2 07|04138|21:12.7|02:33.8|169.4|20.3|158.7|166.0|09.6
I think that I should decrease my OTW slack factor. Right now I have it at 15% and in today’s session, I was consistently above the band. The middle interval was 100% above 10kp, evenly split between 5kp and 2kp. The two mp intervals were similarly above the target zone. I think that today’s power should be in the middle of the zones.
- 10kp : 191.9, 188.6,206.5 –> 192.8W (weighted avg)
- mp : 177,167.9,171.1,169.4 –> 171.7W (weighted avg)
Changing my slack to 13% brings the 10kp roughly in line. I am still overachieving a bit on mp.
The power pie chart was generated with the 13% slack number.
Here’s a collection of stroke metric plots.
- Power is noisy but pretty consistent through the session. Pace is all over the place.
- Drive Length and Effective length is consistent over time and stroke rate
And here are box plot of my sessions so far this spring. I excluded all open water and technique sessions. The main thing that jumps out at me is how little change over time I have seen.
Tomorrow: On the water. Another long session. This one a bit easier.
|M3||2 x 45′ / 4’30”||MP or slower||80.0%||(149)|
Power target: 160W to 170W.