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.
- 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.