Waterfall

Up at 5:15.  In the gym around 7:00AM.

The Plan:

  • 10 minute warmup on the treadmill (15% grade, 3mph)
  • L2 Waterfall
    • 3K / 2.5K / 2K
    • 5′ rest
    • pace target: 1:54
    • rate: 24-26
    • Technique: knees together
    • HR limit: none

I’m trying to warm up off the erg to try to make sure that I don’t take any hard pulls until my back is limbered up.  Today was a brisk walk up a 15% grade.  My HR was still below the bottom of my UT2 range by the time I had gone 10 minutes, but I had broken a sweat.

9-27a

This was right on the edge of my capability.  I eased up a bit in the 1000m to 500m to go in the last two intervals, but just by about a second or so.  It was enough to make it through.  Each interval, I counted strokes from beginning to end.  Between 96 and 100 strokes per 1000m.

        Workout Summary - media/20170927-1235430o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09056|43:06.0|02:22.8|204.4|24.4|158.7|180.0|08.6
W-|07500|28:02.0|01:52.2|244.5|25.5|163.9|180.0|10.5
R-|01559|15:04.0|04:50.2|057.2|20.7|142.3|180.0|03.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03000|11:10.0|01:51.7|245.9|25.1|156.8|173.0|10.7
01|02500|09:20.5|01:52.1|243.9|25.6|168.3|179.0|10.4
02|02000|07:32.0|01:53.0|243.2|25.9|168.9|180.0|10.2

Tomorrow:  steady state 4 x 15

 

2 thoughts on “Waterfall

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