40 minutes with bumps

I slept badly last night, so I didn’t get up until 6:30.  That compressed the time available for a workout to my lunch hour.  So, an easy 80 minute session wasn’t going to fit.

I had about an hour.  Allowing for time to change and shower afterwards, that left about 40 minutes for an actual workout.  I decided to trade time for intensity today.  I also wanted to do something a bit different, to keep things interesting.

The Plan

  • 40 minutes
  • 8 x 5 minutes
    • 4 minutes at 2:05/r20
    • 1 minute at 1:54/r24

I don’t have any research to back this up, but I suspect that workouts where you go from a faster pace to a steady state pace help you develop the ability to process lactate.  These bump based workouts are a big part of some workout plans (especially the 10 meters per stroke strapless plans).  They are also fun to do because you are always counting down to the next bump.

9-26

Workout Summary - media/20170926-1700550o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09821|40:00.0|02:02.2|194.5|21.0|152.5|172.0|11.7
W-|09827|40:00.0|02:02.1|192.9|20.8|152.2|172.0|11.8
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|172.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00972|04:00.0|02:03.5|181.1|19.4|112.9|134.0|12.5
01|00268|01:00.0|01:52.1|247.5|24.0|140.0|147.0|11.2
02|00964|04:00.0|02:04.5|181.7|19.5|143.5|149.0|12.3
03|00265|01:00.0|01:53.1|240.1|23.9|149.0|155.0|11.1
04|00965|04:00.0|02:04.4|182.2|19.6|149.7|155.0|12.3
05|00264|01:00.0|01:53.8|236.3|24.0|152.1|157.0|11.0
06|00962|04:00.0|02:04.7|181.0|19.9|154.0|159.0|12.1
07|00262|01:00.0|01:54.4|230.7|23.7|157.2|162.0|11.1
08|00962|04:00.0|02:04.8|181.0|20.4|157.7|161.0|11.8
09|00263|01:00.0|01:54.2|234.9|23.9|160.3|163.0|11.0
10|00962|04:00.0|02:04.7|181.8|20.0|160.0|163.0|12.0
11|00264|01:00.0|01:53.5|233.8|23.9|162.6|166.0|11.1
12|00963|04:00.0|02:04.6|181.9|20.8|163.1|166.0|11.6
13|00263|01:00.0|01:53.9|236.2|24.0|165.7|169.0|11.0
14|00964|04:00.0|02:04.5|182.0|20.7|166.9|170.0|11.6
15|00265|01:00.0|01:53.2|243.7|24.2|169.8|172.0|10.9

I was  thinking that my HR would have been a bit lower from this, but I don’t really know.  It was good fun anyway.

Tomorrow:  L2 Waterfall: 3k/2.5k/2K on 5′ rest.  Target pace 1:54.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s