After yesterday, I was nervous and frankly full of dread about doing the 20′ time trial today.
I saw yesterday that 1:50 was too aggressive as a target, so today, I backed off to 1:53.
I started with a very short 1k warmup.
Workout Summary - media/20171103-1135460o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|01000|03:56.0|01:58.3|210.9|22.2|129.3|147.0|11.4 W-|01000|03:56.0|01:58.5|207.5|21.9|128.3|147.0|11.7 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|147.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00150|00:36.6|02:02.0|159.3|16.5|080.1|103.0|14.9 01|00100|00:22.2|01:51.2|236.9|23.9|113.6|121.0|11.3 02|00150|00:37.2|02:04.0|191.0|21.2|130.9|136.0|11.4 03|00100|00:22.5|01:52.7|249.7|25.3|137.9|139.0|10.5 04|00150|00:37.5|02:04.9|187.5|21.1|142.2|144.0|11.4 05|00100|00:22.1|01:50.6|247.7|25.3|141.2|142.0|10.7 06|00150|00:37.2|02:03.9|191.0|21.5|144.8|147.0|11.2 07|00100|00:21.6|01:47.8|265.2|25.3|145.0|146.0|11.0
Then onto the main event.
- Pace target: 1:53
- Rate target: 25
I promised myself to not quit on this test. If I needed to, I would slow down by a split or two, but I would keep going and just get it done. After all the point was to establish a baseline for the purpose of planning my training. If the test shows that I am weak here, then that is useful data. Useful data that really hurts to collect.
Workout Summary - media/20171103-1135300o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|05318|20:00.0|01:52.8|243.8|25.1|169.2|183.0|10.6 W-|05324|20:00.0|01:52.7|243.7|25.1|169.1|183.0|10.6 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|183.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00537|02:00.0|01:51.6|239.1|23.2|134.8|157.0|11.6 01|00534|02:00.0|01:52.4|249.2|25.0|159.9|164.0|10.7 02|00535|02:00.0|01:52.2|247.5|25.0|165.6|167.0|10.7 03|00534|02:00.0|01:52.5|246.3|25.1|168.2|170.0|10.6 04|00533|02:00.0|01:52.6|245.2|25.1|170.5|171.0|10.6 05|00533|02:00.0|01:52.7|244.8|25.3|172.5|174.0|10.5 06|00531|02:00.0|01:53.0|242.4|25.2|176.3|179.0|10.5 07|00527|02:00.0|01:53.9|237.6|25.2|179.0|181.0|10.5 08|00526|02:00.0|01:54.2|235.0|25.5|181.9|182.0|10.3 09|00536|02:00.0|01:52.0|250.1|26.2|181.8|183.0|10.2
This was pretty hard from beginning to end. I was very worried about halfway through and I started playing around a little bit with rate and pressure to try to find a comfortable groove. I was counting blocks of 125 strokes for each 5 minute section. My HR was above 95% of HRR with 6 minutes to go and I was pretty miserable in the last 5 minutes. I eased off a bit until I saw that I had 2 minutes to go, actually when I had counted to 75 strokes in the last section. Then I pushed again to try to finish strong while counting down the last 50 strokes.
So, I ended up a bit below target, but this was a good solid test. I think it reflects where I am right now.
After I caught my breath, I did a 3K cool down
Workout Summary - media/20171103-1150290o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|03000|13:09.0|02:11.6|156.5|19.8|151.3|163.0|11.5 W-|03000|13:10.0|02:11.7|154.4|19.7|151.4|163.0|11.6 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00500|01:58.0|01:58.0|201.6|21.8|136.7|156.0|11.7 01|00500|02:04.7|02:04.7|182.3|21.0|161.4|162.0|11.4 02|00500|02:09.1|02:09.1|162.7|20.2|159.8|163.0|11.5 03|00500|02:14.4|02:14.4|145.2|19.0|155.3|157.0|11.7 04|00500|02:19.9|02:19.9|129.0|18.5|149.9|152.0|11.6 05|00500|02:24.1|02:24.1|117.5|18.4|144.9|147.0|11.3
Tomorrow: Recovery session. If the weather is nice, I’m hoping for a open water row.
I’m compiling the results and I I’ll post the analysis in a little while