Saturday: 4 x 12′ rate ladders – on slides

Down on the cape.  Still too cold and windy for open water rowing.  So I did this on slides.

It’s a new workout from Marlene.

  • 4 x 12′ / 6′ rest
  • each 12′
    • 6′ Cat VI (r18-r20, 2:02 to 2:06)
    • 4′ Cat IV (r24, 1:52)
    • 2′ Cat III (r28, 1:48)

I had technical issues today.  I managed to bring my OH1 heart rate monitor, but forgot the elastic strap.  I tried to improvised a strap out of an old sock but made it too narrow and it fell out during the first rep.  During the rest I went and cut a wider one from the other sock.  That one works.

But when I got back to the erg, I discovered that I had misprogrammed the rest into the PM and the next interval had started a couple minutes ago.  So, I aborted that one, and re programmed it.  I put in a 5 minute rests just because I was a little pressed for time.

Afterwards, I used rowsandall to glue the two workouts back  together.  It was easier than writing the sentence about doing it.

The workout was very taxing.  Maybe I was a little low energy.  I don’t know, but the last six minutes of each interval were tough!  I dialed back the pace a bit and stuck it out, but I was really struggling.  I also let myself rate up a bit (25 for 24 and 30 for 28) in the last two intervals.

         Workout Summary - media/df_20180414-225155.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14139|66:25.0|02:20.9|169.4|21.0|141.4|180.0|10.1
W-|12360|48:00.0|01:56.5|223.6|22.8|146.2|180.0|11.4
R-|01784|18:25.0|05:09.6|028.2|16.5|128.8|180.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01470|06:00.0|02:02.4|188.4|19.4|119.9|137.0|12.6
01|01072|04:00.0|01:51.9|249.3|24.2|102.8|111.0|11.1
02|00564|02:00.0|01:46.3|290.9|28.0|098.5|106.0|10.1
03|01460|06:00.0|02:03.3|188.2|19.5|142.7|154.0|12.5
04|01075|04:00.0|01:51.7|251.0|24.9|164.3|171.0|10.8
05|00560|02:00.0|01:47.1|284.8|28.5|175.3|177.0|09.8
06|01445|06:00.0|02:04.6|182.7|19.7|147.6|156.0|12.2
07|01063|04:00.0|01:52.9|242.8|24.5|166.2|175.0|10.8
08|00565|02:00.0|01:46.1|291.4|28.4|176.6|179.0|10.0
09|01453|06:00.0|02:03.9|184.3|20.0|148.9|157.0|12.1
10|01063|04:00.0|01:52.9|242.8|24.5|168.8|176.0|10.8
11|00568|02:00.0|01:45.6|296.4|30.2|177.4|180.0|09.4

I felt like I deserved a beer after that.  So, I had two.  We went to dinner at a great restaurant called CShore in Wellfleet.

Today:

  • 80 minutes with speed play
  • rest, brief to rehydrate (I’ll stop for a minute every 20 minutes)
  • 20 strokes at r28 every ten minutes.  I’ll do them at 5 and 15.
  • I’ll also aim for the slow end of the cat VI range and focus on hip hinge stuff.

 

 

 

 

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