Saturday: 3 x 15′ / 4′ – Rate Ladders

Down on the cape.

It’s been a great day.  I got up around 9, and went out to the bakery.  I got some farmers bread, chocolate croissants, and other pastries and a delicious latte and headed home.

We had some breakfast and then it was time for some work around the house.

The winter has been tough on the exterior of the house.  A couple of stretches of sand fencing were blown down.  So the first task was to replace and resecure the fencing.

2018-03-24 18.24.07

2018-03-24 18.24.41

Then I went and bought some fiberglass screening and replaced the torn screens in three of the storm doors.

Finally, around 5pm, I headed downstairs to do my erg session.  This is the second time at this workout and the first time was tough.

  • 3 x 15′ / 4′ rest
    • 5′ @ Cat VI r20 (2:03-2:08)
    • 4′ @ Cat V r22 (1:58-2:02)
    • 3′ @ Cat IV r24 (1:52-1:56)
    • 2′ @ Cat III r26 (1:48 exactly)
    • 1′ @ Cat II r28 (1:45 or faster)

I actually misremembered the paces and I was aiming at 2:06, 2:02, 1:57: 1:52, 1:47

          Workout Summary - media/20180324-2200360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13207|57:02.0|02:09.6|180.1|22.3|152.1|183.0|10.4
W-|11368|45:00.0|01:58.8|210.7|22.5|154.7|182.0|11.3
R-|01848|12:02.0|03:15.5|065.8|21.6|142.4|182.0|08.7
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01199|05:00.0|02:05.1|176.9|19.5|126.7|139.0|12.3
01|00991|04:00.0|02:01.0|197.2|21.7|145.4|151.0|11.4
02|00784|03:00.0|01:54.8|230.6|24.0|156.9|160.0|10.9
03|00542|02:00.0|01:50.6|258.4|25.9|164.9|168.0|10.5
04|00283|01:00.0|01:45.9|292.8|28.2|170.2|173.0|10.0
05|01192|05:00.0|02:05.9|178.3|19.6|140.9|151.0|12.2
06|00988|04:00.0|02:01.4|195.7|22.2|157.6|162.0|11.1
07|00778|03:00.0|01:55.7|224.9|23.7|165.9|171.0|10.9
08|00541|02:00.0|01:50.9|256.2|25.7|173.8|176.0|10.5
09|00283|01:00.0|01:46.1|290.9|28.1|177.7|179.0|10.0
10|01190|05:00.0|02:06.0|175.9|19.5|144.9|154.0|12.2
11|00991|04:00.0|02:01.1|196.8|22.1|161.1|166.0|11.2
12|00782|03:00.0|01:55.1|229.2|23.9|170.9|175.0|10.9
13|00538|02:00.0|01:51.6|252.2|26.0|177.5|181.0|10.4
14|00285|01:00.0|01:45.2|297.7|31.0|180.9|182.0|09.2

Well, I might have aimed slow on pace, but it was a very hard workout.

The heart rate was almost identical to the the first time I did this workout on March 10th.  That time I started a bit faster and slowed down.

 

 

Tomorrow:

  • 2 x 2000m / 2’
    • Rating: Cat V pace; target SR 22 (1:58 – 2:02)
  • 2 x 1000m, rest 3’ easy
    • Rating: Cat IV pace: target SR 24-26 (1:52)
  • 2 x 500m, rest 2’ easy
    • Rating: Cat III pace: target SR 26-28 (1:48)

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