Sunday: More slidery – 4 x 20’/1′ speed play

The weather is awful.  In the thirties and windy.  It is starting to rain.

I am working out in my basement.

The plan:

  • 4 x 20′ / 1′
  • Cat VI – r18-r20, 2:02 – 2:06
  • Every 10′ 20 strokes at r28

Long workout.  Tried to focus on driving my heel down more quickly and hinging at the hips on recovery.  It was ugly and unnatural.  I guess that makes it good practice.

          Workout Summary - media/20180415-1950280o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19899|84:00.0|02:06.6|180.6|20.1|144.4|164.0|11.8
W-|19480|80:00.0|02:03.2|188.5|20.1|144.6|164.0|12.2
R-|00432|04:00.0|04:38.0|023.2|20.1|139.8|164.0|06.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01202|05:00.0|02:04.8|177.2|18.7|121.0|133.0|12.8
01|00190|00:40.0|01:45.4|291.6|27.8|136.5|143.0|10.2
02|02244|09:20.0|02:04.8|180.3|19.1|138.5|149.0|12.6
03|00191|00:40.0|01:44.9|299.2|27.7|139.8|146.0|10.3
04|01047|04:20.0|02:04.2|183.4|19.2|143.9|152.0|12.6
05|01204|05:00.0|02:04.6|181.8|18.9|132.9|140.0|12.7
06|00188|00:40.0|01:46.3|288.8|27.1|141.9|146.0|10.4
07|02252|09:20.0|02:04.3|182.8|19.3|146.5|154.0|12.5
08|00193|00:40.0|01:43.5|307.4|28.8|149.5|154.0|10.0
09|01043|04:20.0|02:04.6|181.8|19.8|151.9|159.0|12.2
10|01197|05:00.0|02:05.3|178.2|19.2|139.3|146.0|12.5
11|00190|00:40.0|01:45.4|293.7|29.0|148.1|153.0|09.8
12|02238|09:20.0|02:05.1|179.7|19.6|149.5|158.0|12.2
13|00191|00:40.0|01:44.6|300.2|30.3|150.7|155.0|09.5
14|01043|04:20.0|02:04.6|181.4|20.1|153.9|160.0|12.0
15|01200|05:00.0|02:05.0|179.0|19.5|143.2|149.0|12.3
16|00190|00:40.0|01:45.4|294.5|28.9|150.2|155.0|09.8
17|02245|09:20.0|02:04.7|181.4|20.2|153.2|162.0|11.9
18|00194|00:40.0|01:43.0|313.2|32.2|154.3|159.0|09.0
19|01039|04:20.0|02:05.1|179.0|20.2|156.0|164.0|11.9

Tomorrow: Scheduled rest day.  Hopefully I can go for a nice walk before we head back to Hopkinton.

 

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