4 x 20′ / 1′

Same plan as the past couple of days.

  • 4 x 20′ / 1′ rest
  • rate: 19-21
  • power: 182W target
  • HR limit:
    • 0-20′: 145
    • 20′-40′: 150
    • 40′-80′: 155

Last two days were in the afternoon in a nice cool basement down on the cape.  Today was in the fitness center at work.  I was a bit concerned since Monday morning workouts tend to be a bit worse than others.

Started with my PT exercises (you can follow the link to the full list)

I started with the most important corrective exercise, Isometric correction for SIJ.  In this exercise you basically push you leg out while you hold it back with your arms.  It pushes the head of the femur back in it’s socket to get things aligned.  This addresses my big issue which is weak left glute.  Because of this weakness, other muscles are firing when I bend over for the catch and this is pulling the joint out of alignment.  After I do that, then I foam roller my quads and IT bands, do a diabolical thing called a hip flexor release which is bascially rolling around on a lacrosse ball looking for places that hurt.  Then I do a glute exercise which is like a bridge on a exercise ball, and then an exercise to strength my obliques.

It takes about 5 minutes and I think it is helping a lot.  I am noticing that it is way easier to keep my knees together at the catch, and my hips are rocking over in a much smoother way than before.  I suspect that it might have something to do with the increase in steady power that I am getting, but there isn’t a lot of evidence supporting that, other than the fact that I started doing PT and my steady state power got better.

At any rate, it isn’t hurting anything, so I’m all for it.

The session went better than I hoped.  I aimed at 182W, but 185W felt fine and my HR stayed nice and low, so I went with it.  I kept going at that through 3 20′ pieces and then pushed a bit more in the fourth.  holding 190 was a bit too much and I needed to back off to 185W to stay under the 155bpm cap.  It was great that my HR came down nicely when I reduced the power from 190 to 185.

I thought it would interesting to look back over the summer to see if this feeling of getting better was actually accurate.  It is.  You can see power going up and down, and then recently getting much better and more consistent (narrower range).  On the right, you can see avgHR around the same and the upper HR a bit lower, but a nice downward trend over the past few days.

Tomorrow:  I it is time for a bit more intensity and a bit more testing.  I think I will do a lactate step test using the AIS protocol.

The power levels for this test are supposed to be based on the prior years best 2k test.  I will estimate 2k power based on the 1K and 20 minute tests from last week.  Using the Free Spirits Pace Predictor, I get an estimated 2K time of 6:59.0.  Using the CP Curve from Rowsandall, I get a range of 280W to 326W (1:47.7 to 1:42.4), right in the middle of that would be 1:45.

So, here are my targets…

Screen Shot 2017-11-06 at 12.18.05 PM

The protocol is row for 4 minutes, take a minute to do a lactate, then do it a 6 more times.

4 x 20′ / 1′ + 2 x 1’/1′

Same session as yesterday.  Same rules.

  • 4 x 20′ / 1′ rests
  • rate: 19-20
  • power target: 180W
  • HR limit: 145 after 20′, 150 after 40′, 155 after 60′

I felt great in this session.  My stroke felt stronger everything just felt easier.  Not sure why, but I sure liked it.

       Workout Summary - media/20171105-1840300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19814|84:00.0|02:07.2|180.9|19.8|142.6|154.0|11.9
W-|19383|80:00.0|02:03.8|184.5|19.8|142.7|154.0|12.3
R-|00434|04:00.0|04:36.4|070.7|20.6|137.7|154.0|06.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04826|20:00.0|02:04.3|181.6|19.1|136.8|145.0|12.7
01|04825|20:00.0|02:04.3|182.0|19.6|142.9|147.0|12.3
02|04837|20:00.0|02:04.0|183.8|20.0|144.8|148.0|12.1
03|04894|20:00.0|02:02.6|190.5|20.4|146.2|154.0|12.0

I was under my HR limit after 40′, so I nudged the power up just a couple of watts.  My HR stayed nice and low through the third piece.  So, in the last piece, nudged it up more for the first 10 minutes of so, and my HR was still ice and low, so I decided to push even harder to see what it would take to get up to the 155 HR limit.  I needed to hold about 195 watts to slowly get up to the limit by the end.

I am more than ever convinced that I need to start low and push up over a session.  Some people are able to start hard, and then ease off.  That never seems to work for me.  I will stick with 182W as a starting power, and stick with that through the first 40 minutes.  If I am well under the cap, I will push harder in the second half.

After I finished the main course, I had some dessert.

2017-11-05 13.44.59

I went all out in the first one, but with low drag and tired legs.  I expect that I could squeeze out a bit more distance if I did it fresh and set myself up for a proper sprint.  Considering my best 500m was 1:28.4, I hope I can improve this as I go along.

Tomorrow:  Another base builder session.