10K Threshold

The original plan was to do another 30′ piece, but I was looking to change up the workout a little bit.  I wanted to challenge myself a bit more and frankly I like distance based pieces than time based ones.

Plan:

  • 10K
  • Rate: 25-26
  • Pace: 1:56 (my 30 minutes was at 1:56.2)
  • Technique:  Keep your damn knees together
  • HR Limit: None

I did 10 minutes on the treadmill to warmup (15% grade, 3.1mph).

These rows are pretty brutal.  Just like the 30′ piece that I did last weekend, I started out trying to hold 1:55.  I lasted a bit longer today.  Out to around 5K versus 3K for the other piece.  I had a very brief crisis around the 7000 meter point.  I essentially pulled up for two strokes, and then thought better of it and took a minute or so at 2:00 pace.  Then pushed the pace slowly back toward target.  It was a pretty good save.

I did a slow 1K on the erg for a cool down.

9-29a

        Workout Summary - media/20170929-1236080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|38:38.0|01:55.9|224.2|24.7|167.9|180.0|10.5
W-|10000|38:38.0|01:55.9|224.2|24.7|167.8|180.0|10.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|03:48.6|01:54.3|229.9|23.8|141.8|155.0|11.0
01|01000|03:49.2|01:54.6|232.5|24.5|159.2|162.0|10.7
02|01000|03:49.7|01:54.9|230.9|24.7|164.2|166.0|10.6
03|01000|03:50.0|01:55.0|230.1|24.9|168.1|171.0|10.5
04|01000|03:51.2|01:55.6|226.5|24.9|171.2|173.0|10.4
05|01000|03:52.7|01:56.3|222.5|24.9|172.3|174.0|10.4
06|01000|03:56.7|01:58.3|211.2|24.5|171.6|175.0|10.3
07|01000|03:55.5|01:57.7|214.6|24.6|174.2|176.0|10.4
08|01000|03:54.0|01:57.0|218.4|25.0|176.6|178.0|10.3
09|01000|03:51.2|01:55.6|226.6|25.2|178.4|180.0|10.3

Here is the whole workout from the polar OH1 sensor

9-29e

I was curious about how this session compared to my 30′ piece.  So, I used the nady multicompare features in rowsandall to look.

  • Pace and power, you can see how I started both pieces at about the same pace, and then faded in the 30′ around 2500m.  Then you can see the crisis around 6300m in today’s piece.
  • I did a better job at keeping the stroke rate up today.
  • better HR response today.

Tomorrow:  I’ve got my new rigger for my boat.  I will mount it tonight and hopefully do a nice long and easy technical session tomorrow on Quinsig.