Friday: 45 minutes with bumps

I flew back from Dallas last night and got home around 12:30am.  I slept in to about 7:30, and eventually made my way to work.

Around 12:30 I headed to the gym and discovered to my horror that the noon time fitness class was using the rower!  So, I did my Physio homework while I waited for them to finish up.  That there was some really ugly rowing, all with the damper set to 10.  Why do people subject themselves to that kind of abuse?

Around 1:00 I was able to hop on and do my planned session:

  • 45′ continuous with bumps
  • Cat VI (rate: 18, pace 2:06)
  • Every 5 minutes 20 stroke burst at r32+

The only modification was to change the 20 stroke burst to be a 40 second burst.  This worked out to 21 to 24 strokes depending on how well I rated up.

I thoroughly enjoyed this workout, although when you really sprint your guts out for the bump, it’s really hard to focus on holding the split when you slow back down.  The first 30 seconds, I find very unpleasant.

          Workout Summary - media/20171201-1840300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11234|44:59.0|02:00.1|230.1|21.4|153.5|174.0|11.7
W-|11243|44:59.0|02:00.1|210.8|20.2|153.6|174.0|12.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|174.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01041|04:20.0|02:04.9|174.6|18.0|124.3|134.0|13.3
01|00213|00:40.0|01:34.1|400.7|31.0|139.3|150.0|10.3
02|01037|04:20.0|02:05.4|182.4|18.3|148.0|158.0|13.1
03|00213|00:40.0|01:34.0|406.5|31.5|148.6|159.0|10.1
04|01038|04:20.0|02:05.2|179.1|17.9|152.2|165.0|13.4
05|00211|00:40.0|01:34.6|404.6|31.7|150.4|160.0|10.0
06|01032|04:20.0|02:06.0|177.7|18.0|154.1|167.0|13.2
07|00212|00:40.0|01:34.5|398.1|32.5|151.0|161.0|09.8
08|01035|04:20.0|02:05.6|182.3|18.5|156.6|168.0|12.9
09|00209|00:40.0|01:35.6|388.6|31.9|153.4|162.0|09.8
10|01038|04:20.0|02:05.2|182.6|18.4|158.3|168.0|13.0
11|00212|00:40.0|01:34.2|416.4|33.0|156.3|164.0|09.7
12|01037|04:20.0|02:05.4|180.3|18.2|161.2|172.0|13.1
13|00214|00:40.0|01:33.4|418.1|33.5|158.9|166.0|09.6
14|01032|04:20.0|02:06.0|176.0|18.1|163.1|172.0|13.1
15|00214|00:40.0|01:33.4|411.2|33.3|158.2|166.0|09.7
16|01039|04:20.0|02:05.1|183.9|18.7|164.7|174.0|12.8
17|00218|00:40.0|01:32.0|461.8|36.4|163.6|172.0|09.0

So, compare this to a very similar workout on the dynamic.  In that workout, I did take 2 1′ breaks and I also did some pause drills during the slow parts.  That explains why my HR ended up going higher today.  The rate is quite similar.  The power is where things are remarkably different.  I was putting up 100 more watts in the bursts today.  And I was working on technique.  I was really concentrating on getting my hands away fast and holding my knees down when I rated up.

12-1b12-1c12-1a

Tomorrow:  The weather looks good so I am going to go rowing.  Tough workout though.   6 x (5′ @ 28, 5′ @ 18).  I can’t wait!

2 thoughts on “Friday: 45 minutes with bumps

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