The Plan:

• 5 x 2000 / 2′
• 1500m @ r22, pace 2:01-2:05
• 500m @ r24, pace 1:55 exactly
• Additional notes:
  • Try to hit rates exactly.
  • Try to hit 2:01 exactly.
  • Concentrate on back position at catch and finish
• HR limit:  Stay below 155 in the 1500

I did this workout last Friday and I enjoyed it.  It was not too hard, but a little spicy.  Trying to stick at 2:01 at r22 is a challenge.  I tend to naturally pull about a 1:59 at r22, so I have to concentrate on lightening my stroke and keeping my hands moving.  These are both good things.

I started with a 2k warmup and finished with a 2k cool down so I could do the whole thing as a single interval workout.  I think it makes for a particularly satisfying summary plot.

 

          Workout Summary - media/20171121-1345370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15452|70:47.0|02:17.4|182.1|21.3|143.7|164.0|10.3
W-|10000|39:46.0|01:59.3|206.7|22.4|147.9|163.0|11.2
R-|05454|24:58.0|02:17.4|128.2|19.2|135.2|163.0|14.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01500|06:02.8|02:00.9|198.6|22.0|143.8|152.0|11.3
02|00500|01:54.2|01:54.2|233.7|23.8|155.8|159.0|11.0
03|01500|06:02.9|02:01.0|198.1|21.8|143.7|152.0|11.4
04|00500|01:54.6|01:54.6|231.5|23.6|157.0|161.0|11.1
05|01500|06:03.7|02:01.2|196.5|21.8|145.6|156.0|11.3
06|00500|01:54.4|01:54.4|233.2|24.0|157.1|161.0|10.9
07|01500|06:03.8|02:01.3|196.2|21.8|145.3|153.0|11.3
08|00500|01:54.1|01:54.1|233.7|24.0|157.3|161.0|11.0
09|01500|06:04.6|02:01.5|197.4|22.2|146.4|153.0|11.1
10|00500|01:51.3|01:51.3|251.7|24.1|158.9|163.0|11.2

I felt like the workout had gone a lot easier than when I had done it last Friday.  A comparison of the two workouts helped me figure out if that was true.

First, I was much better at keeping rate this time, especially for the r22 sections.  I mean look at the fourth one!

In terms of target power, I did a better job hitting my targets this time, especially at r24, but that did help make the workout easier.  You can see me consciously bleeding off power toward the end of the 1500m segments to try to hit 2:01 exactly.  I let myself have some fun in the last interval today, just like last time.

Now for Heart rate.  This shows that it was an easier workout.  I started at a higher HR because I warmed up today, but my HR did not drift up during the workout.

So, that’s a happy thing.

Tomorrow:

• 3 x 20′ / 3′
• Cat VI
• Pace 2:06-2:11
• rate: 18-20
• HR limit: 145,150,150

I’ll be doing this one on the dynamic, so I’ll probably work at about a 2:09 pace.