Threshold Tuesday

Weather:  Really dark.  Just the hint of a cresent moon on the eastern horizon, and lots of bright stars.  Cold as hell.  32F.  Wind 8-9mph from the NNW.  This was a nasty headwind for my long piece and kicked up a bit of chop in places.

The plan:  The original plan was a 4 x 2000m.  But once I got going, I decided to change it up.  When I setup the speedcoach, I didn’t have a field for distance.  So, I decided to replace the 2k intervals with 9 minute intervals.  Then when I was doing the first interval, I was feeling pretty good.  The wind was behind me and I was in a section of the lake where the water was nice and flat, I decided to extend it to 10 minutes.  I got to the south end of the lake and waited for the double that I had launched with.  While I waited, I looked at the stars.  Venus was very bright in the east, Orion was in the western sky, and I saw a shooting star.

My rest extended longer than the 5 minutes, and I decided that instead of continuing with the planned workout, I would just do the whole lake.  This is a little bit longer than the HOCR course, so it would be a good way to see what power I can target for the race.  Also, with the head wind, it would be a test of character!  Could I keep it up while looking at miserably slow splits?

I set off and settled into a rhythm at 26 spm.  I was annoyed to see that my HR monitor was stuck at 111bpm.  After a couple of minutes, it got unstuck and slowly climbed up to the expected number around 171bpm.  Then a couple minutes after that, the power and angle readings from the empower oarlock disappeared as well.  I took this as a further test of character.  Now, I had no power readings or heart rate readings to make me feel better about the miserably slow splits.  I had no choice but to focus on rowing clean and just count strokes.  It’s between 600 and 650 strokes to do the 5k.  I counted every one of them.

I found that I would get sloppy and tired at r26, and decide to “take 10 for length”.  My stroke rate would drop to r24/r25 and my pace would improve a bit.  Then over the next couple of minutes, my rate would creep back up again and I would do it all again.

The section from 400 strokes to 500 was probably the toughest.  The head wind was most noticeable, and the chop was at it’s worst.  I was very tired and getting sloppy.  It was a real confidence boost to persevere through it and once I got past 500 and the end was in sight, I was able to start cranking it up.

The finish point is right in front of the QRA docks.  I paddled from there up to the north end of the lake and met up with the double again.  I did the section going south with my feet out of the shoes focusing on finishes.

Screen Shot 2017-10-17 at 5.25.34 PM

You can see the problems with the HR and power numbers in this plot.

10-17a

Here is a close up plot of the pace and stroke rate, since that’s the only stuff that was accurate through that piece.

10-17b

          Workout Summary - media/20171017-182015-Greg Smith 20171017 0540amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11792|73:14.0|03:06.3|192.8|24.0|161.0|173.0|06.7
W-|09136|44:08.0|02:24.9|209.7|24.7|166.1|173.0|08.4
R-|02660|29:06.0|05:28.3|139.7|20.7|147.7|173.0|03.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|02240|10:00.0|02:14.0|222.8|25.3|164.3|173.0|08.8
02|05115|25:13.2|02:27.9|206.5|25.7|165.0|171.0|07.9
03|01782|08:55.2|02:30.2|204.0|21.4|171.0|171.0|09.3

So, after this workout, I was delighted to see an email from rowsandall.com saying that I had had a “breakthrough workout”.  This is a workout that is significantly better than the power profile that you have built up over time.

Here is the before/after view of the profile.

The difference is all in the long workouts.  There is a chance that the power meter malfunction is driving the long flat plateau, but based on the pace through the piece, I think that power did not fade all that much.  Using this data and the predictor functionality, rowandall thinks that I can target 211W for my race.  I think I can probably target 220W.

After the issues today, I hope that the speedcoach works in the race.

Tomorrow:  Another session of 2′ SBR/2’Alt/2′ 26spm.  This time 4 reps.

One thought on “Threshold Tuesday

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