I spent most of Sunday trying to avoid doing this workout. It was a good thing, really. I got some good work done on a presentation I need to get ready, I shoveled the walk to the front door, and I think I did at least two crossword puzzles.
But finally, around 4, I mustered the courage to go down to the basement and confront my demon. I blew up last weekend on this workout, and I’ve failed at it even before my target paces got faster. Today, I really wanted to make it through, and I was going to try to be as careful as possible to maximize my chances.
- 6 x ( 3′ @ 28, 7′ @ 18) / 1′ rest
- r28: Cat III, Pace target: 1:48
- r18: Cat VI, Pace Target: 2:05
- The goal is smoothly transition from the r28 to r18 sections over a few strokes
I decided that it would be OK if I wanted to underrate the r28 sections by a little, if it helped me hit the target pace and felt a bit more comfortable.
I did my PT exercises.
I did a 2k warmup with 20 stroke bursts at target pace and rate.
Workout Summary - media/20180107-2131090o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|02000|07:45.0|01:56.5|229.5|22.0|138.2|154.0|11.7 W-|02000|07:46.0|01:56.6|223.3|21.4|137.5|154.0|12.2 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|154.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00300|01:13.2|02:02.1|175.1|17.1|102.6|121.0|14.3 01|00200|00:43.6|01:48.9|265.3|24.9|128.7|136.0|11.0 02|00300|01:13.8|02:03.0|195.2|19.0|139.6|141.0|12.9 03|00200|00:43.0|01:47.4|276.6|26.2|140.2|144.0|10.7 04|00300|01:14.0|02:03.3|196.2|19.4|146.5|148.0|12.5 05|00200|00:42.5|01:46.1|286.5|26.9|144.7|149.0|10.5 06|00300|01:13.5|02:02.5|198.7|19.0|152.9|154.0|12.9 07|00200|00:42.7|01:46.8|284.5|26.7|151.3|154.0|10.5
I was doing this warmup with 10 stroke bursts and I think it’s better to do it with 20s. I was a bit more winded at the end, but I felt a lot looser.
I had a drink of water, and went through the labor of setting up the PM for variable intervals, and off I went.
The 3′ of hard rowing wasn’t so bad in the first couple of intervals, but the rate of recovery while rowing at 2:05 was quite slow. The first couple of minutes of each r18 section was a real battle to stick to the rate and pace. The r28 sections always felt great in the first minute, tough in the second and brutal in the third.
I was pretty happy to make it through the fifth interval, since I blew up a minute into it last time. But, by the end of the 7′ section of the 5th one, I felt like I didn’t have the oomph to do the last one. I decided that I would give myself a bit of a break and do it at as Cat IV (r24 and 1:52). When I got going, I felt a bit stronger than that and I ended up at r26 and a bit faster than 1:50.
That was a good workout. I felt it the rest of the day in my legs and lungs.
Monday: 4 x 20′ / 3′ Cat VI.