Monday: I was tired and sore in the morning after my 3 hour row on Sunday. I took an unplanned rest day.
Tuesday: Hot! 75F at 6am. Humid. Light breeze, which increased from nothing to about 5mph over the course of the workout. This was a cross/head wind coming up river.
- 4 x 15′ intervals
- 7′ at 5kp
- 8′ at mp
- 4 minute rests
- Target power
- 5kp: 197-210W
- mp: 158-171W
- To fit river length, shorten the 8′ intervals as needed
This was a good workout. I was on the edge of failure in the last interval and the interval power came down in each rep, but I maintained good effective length throughout.
So, I should have spent 28 minutes at or above 5kp. Total was 26:20.
Interval detail shows that I missed the power targets (barely) in the last interval. I think these are a bit harsh because the power is dramatically under reported in the turns to port. (toward the oarlock side) The power is over reported on turns to starboard, but I don’t think it’s as drastic. At least that’s what I’m telling myself.
Workout Summary - media/20170613-135530-Greg Smith 20170613 0639amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|14312|82:38.0|02:53.2|158.2|21.8|156.3|177.0|07.9 W-|11105|53:28.0|02:24.5|186.2|22.1|164.5|177.0|09.5 R-|03213|29:10.0|04:32.4|073.4|20.1|136.4|177.0|06.1 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|01598|07:00.0|02:11.4|210.1|25.0|158.7|167.0|09.1 02|01184|05:36.0|02:21.9|177.4|19.2|158.4|166.0|11.0 03|01467|07:00.0|02:23.1|209.9|24.5|163.5|172.0|08.6 04|01382|07:07.8|02:34.8|166.1|19.4|164.1|172.0|10.0 05|01545|07:00.0|02:16.0|202.5|24.5|168.2|175.0|09.0 06|01190|05:42.0|02:23.7|167.0|19.6|168.4|174.0|10.7 07|01427|07:00.0|02:27.2|194.8|24.3|168.1|177.0|08.4 08|01312|07:03.0|02:41.2|156.9|19.6|166.4|177.0|09.5
After the last 7 minute piece at 5kp, I “handled down” for a moment and then started back up again. I kinda pushed the end of that bit really hard.
A few metrics for fun.
- Power in the MP intervals. Reasonably consistent, except for the handle down at the beginning of the fourth one.
- Power in the 5kp intervals, shows a slow fade as I fatigue
- Power and WPS vs stroke rate. Shows a consistent WPS between r20 and r24. Also shows a bit tighter grouping of stroke rate at the higher rate too.
- Drive length and effective length are both reasonably consistent across the whole row. I was really focused on that today and I think it was a good thing to do.
I was really spent after the last piece. I consumed an entire 1 liter bottle of water during the row. For the cool down, I rowed with feet out about 1km back to the dock. Maybe it was just fatigue and oxygen deprivation, but I felt like my finishes were beautiful!
Tomorrow: I have an appointment at 7 tomorrow morning, so i will have try to squeeze in an erg session sometime during the day.
|M2||4 x 20′ / 2′||MP, 10KP, HMP, MP||90.0%||(167)|
One thought on “Tuesday: 4×15’/4′ (7′ @ 5kp, 8′ @ mp)”
I think it is time for you to row with 2 SpeedCoaches and 2 Empower Oarlocks. Some NK reps are actually selling like that, did you know? Makes you wonder what people do with the data.
My rows on Chattahoochee river have made me more aware of how variable stream can be and how many turns some people make when rowing. I guess coming from the Netherlands, with wide rivers and many canals with standing water makes you quite unaware of that.