Weather: The kind of day that makes you think that rowing is the finest sport ever created. Temp was about 60F when I started and in the high 60s when I finished.
There was very little wind when I started, just enough to barely ripple the surface of the water. In the last 30 minutes or so, the wind built to a steady 3-5mph from the Southwest. This was a headwind that slowed me down in the last segment.
The sun was shining and sparkling in reflections off the water and the birds were singing. It was just a glorious morning to be out.
The plan for today was:
|M3||2 x 40′ / 4′||MP or slower||80.0%||(149)|
To do this OTW, I changed it to
- 2 x 35′ / 2′
- In each 35′ section there is a turn which takes about 30 seconds. Goal is to do it quick enough so my HR doesn’t go down.
- HR cap at 155, since I can’t seem to stick to anything lower.
- target power: MP (158-171W)
Workout Summary - media/20170615-161158-Greg Smith 20170615 0635amo.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|13889|72:21.0|02:36.3|153.4|18.7|149.1|159.0|10.2 W-|13673|68:25.0|02:30.1|160.0|18.7|149.2|159.0|10.7 R-|00221|03:55.0|08:53.5|036.7|18.4|143.4|159.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|04029|19:16.2|02:23.5|170.8|19.0|143.9|152.0|11.0 01|02847|14:25.8|02:32.0|162.7|18.5|150.3|155.0|10.7 02|02820|13:46.8|02:26.6|161.7|18.3|148.6|155.0|11.2 03|03977|20:57.0|02:38.0|147.0|18.9|153.8|159.0|10.1
Today, I was really trying to focus on two things
- Keep my HR below 155
- Keep my effective length above 83 degrees, especially as I got more tired.
I also wanted to maintain power and WPS through the workout.
I can’t complain about that workout.
|M1||3 x 20′ / 5′||7′ @ 5KP, 13′ @ MP||92.5%||(172)|
This is kind of tough, because I will need to turn in the middle of the 13′ segments.