Monday: 4×15’/4′ (9′ @ 5kp, 6′ @ mp) – Some days suck

We got home last night after 11pm, and I didn’t get to sleep until after midnight.  So I decided to sleep until 7 and do my planned workout on the erg instead of getting up at 5:15 to do it on the water.

I had a 90 minute window in my schedule from 11 to 12:30, so I dashed off to the gym to get it done.

The plan..

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

Power targets

  • 5kp –> 225 to 240W (stretch goal 250 today)
  • mp –> 180 to 195W (stretch goal 200 today)

I thought it was OK during the first interval, but by the time I was a couple minutes into the second interval, I knew I was in deep, deep trouble.  I hung on to hit targets in the second interval, and then reset my target for the next one to be 240/190.

This turned out to be too little too late.  I blew up about halfway through the 9′ piece.  In the past, I have pushed this harder and gone into the anaerobic zone, but that seemed pretty dumb, and I was really in some distress.

I handled down for a few seconds then tried to spin back up at around 225 watts.  That didn’t work out so good.  I handled down again, and decided to just finish the rest of the 9′ piece at a marathon power.

This left me with some thinking to do during the 4 minute rest.  I thought about packing it in, but that seemed to be the coward’s way out.  I knew that I wouldn’t make it through the 9′ piece at any “reasonable” power.  I came up with a brilliant plan.  I would row at 225W until my HR went above the 172 bpm cap.  Then I would drop down to marathon power and finish the 9′ and the following 6′ at that power.

It was highly unpleasant, but it worked.

myimage (61)

Workout Summary - media/20170619-204125-sled_2017-06-19T10-54-44ZEDT.strokes.csv
Workout Details


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

Hopefully on the water.  This might be a bit of challenge because it’s a 90 minute workout.

Power targets

  • 10kp: 184 to 197W
  • mp: 158-171W

3 thoughts on “Monday: 4×15’/4′ (9′ @ 5kp, 6′ @ mp) – Some days suck

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