Saturday: 4 x 15 / 4′ (6’@5kp, 9’@mp)

We got to bed late on Friday night, and I was feeling lazy on Saturday morning, so I postponed my maiden voyage of Kanangra to Sunday.  The weather was going to be better as well.  Instead, I went out to the lumber yard to get wood to build a proper boat rack, and then I built a proper boat rack.

2017-05-27 13.50.26

Space for two coastal boats.  The old broken Alden Star on top and the New Maas Aero on the bottom.  I think I might swap that next weekend.  Getting the boat off the bottom rack is a bit of a tricky maneuver.

Anyway, by about 6pm, I was ready for an erg session.  Another session from the Marathon Plan.

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

So, for target powers, I wanted to kick it up a notch.  Last week I did this with 9′ at 5kp and  6′ at mp, and this would obviously be easier at the same pace.  That session was 235W and 201W.  So today, I decided to aim at 250W and 203W.

myimage (16)

So, I did it and it was hard!

Workout Summary - media/Import_29819180.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|17810|73:29.0|02:03.8|197.8|23.5|156.8|176.0|10.3
W-|15528|60:00.0|01:55.9|223.2|23.5|162.4|176.0|11.0
R-|02289|13:30.0|02:56.9|062.2|22.6|129.5|176.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01634|06:00.0|01:50.2|256.7|24.8|145.6|161.0|11.0
01|02263|09:00.0|01:59.3|204.1|21.4|155.3|161.0|11.8
02|01625|06:00.0|01:50.8|253.5|25.0|158.3|170.0|10.8
03|02259|09:00.0|01:59.5|203.0|22.0|164.1|170.0|11.4
04|01621|06:00.0|01:51.1|252.8|26.1|164.5|174.0|10.3
05|02253|09:00.0|01:59.8|202.3|22.7|168.7|174.0|11.0
06|01622|06:00.0|01:51.0|251.9|25.8|166.6|176.0|10.5
07|02251|09:00.0|01:59.9|202.1|22.8|171.0|176.0|11.0

Pleased with the steadiness of this effort, even when it got hard.

 

One thought on “Saturday: 4 x 15 / 4′ (6’@5kp, 9’@mp)

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