Down on the cape.
I had two things on my list of things to to today. The first was to play around some more with the Quiske pod on the erg. I needed to redo an example I am used in a blog post over on the rowsandall analytics site. I had the pod mounted backwards and the plots were inverted, so I wanted to update it with the right data.
That ended up being about 18 minutes of reasonably hard rowing, but it was in short intervals of 1 to 5 minutes. I ended up sweaty but not tired.
After that, I got myself settled to do my hard distance workout for the week. 10K on slides. It’s always a mystery to me how to pace stuff on slides. I am not as fast on slides as on static, but a bit faster than on the dynamic. I decided to try to 1:58. It worked out fine. It was hard, but I was able to hold the pace throughout.
Workout Summary - media/20181215-2135330o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|10000|39:02.0|01:57.1|214.8|24.9|166.1|180.0|10.3 W-|10000|39:02.0|01:57.1|214.8|24.9|166.1|180.0|10.3 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|180.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|01000|03:43.5|01:51.7|217.0|24.4|141.3|154.0|11.0 01|01000|03:54.9|01:57.4|216.0|24.8|157.5|159.0|10.3 02|01000|03:55.5|01:57.8|214.6|24.6|161.8|164.0|10.4 03|01000|03:55.8|01:57.9|213.4|24.5|164.6|167.0|10.4 04|01000|03:55.9|01:57.9|213.3|24.8|166.8|168.0|10.2 05|01000|03:55.9|01:57.9|213.6|25.0|169.2|171.0|10.2 06|01000|03:55.7|01:57.9|214.0|25.0|171.5|175.0|10.2 07|01000|03:56.6|01:58.3|211.1|25.1|173.7|176.0|10.1 08|01000|03:57.1|01:58.6|209.8|24.8|175.5|177.0|10.2 09|01000|03:52.0|01:56.0|225.1|25.6|178.1|180.0|10.1
Pretty consistent pacing through the middle section. I struggled a bit with 2000m to go, but rated up a little in the last 1000 and I was fine.
Tomorrow: The plan calls for a long interval session. I will try to do a 3k/2.5k/2k waterfall before we head home. I might substitute a endurance session if I am feeling tired from today’s session.