I like this routine. Sleeping, relaxing, cooking, rowing.
Thursday – 12/27 – 10 x 2′ / 2′ Dynamic
A little bit of a variation on the 8×500. On the dynamic, so aiming for about 4 or 5 sec per 500 slower than on a static erg. First rep was a warmup. Then I targeted 1:50 for the rest, and a faster last. I hate this infernal machine.
The rowsandall summary was a bit stingy with the splits. I seem to lose a few meters on each interval.
Workout Summary - media/20181227-1850340o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|11203|48:07.0|02:08.9|179.2|24.7|150.0|177.0|09.4 W-|05447|20:00.0|01:50.1|265.8|27.4|153.9|177.0|10.0 R-|05765|26:07.0|02:16.0|116.5|22.8|146.7|177.0|14.1 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 01|00544|02:00.0|01:50.3|262.6|26.0|142.6|152.0|10.5 02|00542|02:00.0|01:50.6|261.3|26.1|148.8|161.0|10.4 03|00544|02:00.0|01:50.3|262.2|27.4|151.2|162.0|09.9 04|00544|02:00.0|01:50.3|261.3|26.8|153.4|167.0|10.2 05|00545|02:00.0|01:50.0|263.4|27.4|155.0|167.0|10.0 06|00545|02:00.0|01:50.1|264.0|27.8|155.6|170.0|09.8 07|00531|02:00.0|01:53.1|261.2|26.9|155.7|170.0|09.9 08|00544|02:00.0|01:50.3|262.4|27.4|157.3|171.0|09.9 09|00540|02:00.0|01:51.1|259.6|27.1|157.7|171.0|10.0 10|00568|02:00.0|01:45.6|299.7|31.2|161.6|177.0|09.1
Friday – 12/28 – Terrible Half marathon (dynamic)
Started fine, but I fell apart after about an hour. My ass hurt a lot. I slowed down as necessary to stay under a 155 cap. I had to switch laundry around the 30 minute mark. That’s the stoppage in the plot.
Workout Summary - media/20181229-0025330o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|21092|91:45.0|02:10.5|163.8|20.2|146.0|161.0|11.4 W-|21054|90:25.0|02:08.8|163.7|20.2|146.5|161.0|11.5 R-|00043|01:20.0|15:24.1|166.6|20.5|113.3|161.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|02372|10:00.0|02:06.5|172.3|19.8|123.7|135.0|12.0 01|02359|10:00.0|02:07.2|170.1|20.0|136.5|141.0|11.8 02|02357|10:00.0|02:07.3|169.7|20.3|142.8|146.0|11.6 03|02360|10:00.0|02:07.1|170.2|20.2|142.2|148.0|11.7 04|02346|10:00.0|02:07.9|167.3|20.3|150.4|154.0|11.5 05|02328|10:00.0|02:08.9|163.6|20.4|153.8|156.0|11.4 06|02297|10:00.0|02:10.6|157.2|20.6|155.1|156.0|11.2 07|02262|10:00.0|02:12.6|150.1|20.0|155.7|157.0|11.3 08|02277|10:00.0|02:11.8|153.1|20.5|157.6|161.0|11.1 09|00097|00:25.2|02:10.2|161.8|20.2|158.0|159.0|11.4
I’m gonna have to explore other seat pad options. My left sitz bone is bothering me a lot!
Saturday – 12/29 – 5 x 1500 / 4′ Dynamic
I went through most of the day intent on taking a rest day, but around 10pm, I got bored and decided to workout. I think it was a good idea because I’ll probably want to take a rest day on New Years Day.
I haven’t done much long interval work, and I don’t like doing it on the dynamic, but the 1500s are by far the least onerous session. I gave myself a softish target and got to work.
I didn’t bother with a warmup, I just dove into the first interval. I think the target was about right. I was very uncomfortable in the last 500 of each rep but I never had the urge to give up rowing and take up knitting.
The rowsandall splits are again a bit stingy. One day, I’ll have to invent a good interpolation routine to make them correlate better with the PM.
Workout Summary - media/20181230-0400340o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|10987|48:31.0|02:12.5|175.9|23.6|153.2|180.0|09.6 W-|07500|28:28.0|01:53.9|237.1|26.2|160.2|179.0|10.1 R-|03490|20:03.0|02:52.4|089.1|19.9|143.3|179.0|07.8 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|01500|05:40.8|01:53.6|236.2|25.2|144.3|160.0|10.5 01|01500|05:43.7|01:54.6|234.7|25.2|157.6|168.0|10.4 02|01500|05:42.7|01:54.2|235.1|25.7|164.3|174.0|10.2 03|01500|05:41.2|01:53.7|238.8|27.2|167.2|177.0|09.7 04|01500|05:39.8|01:53.3|240.7|27.6|167.8|179.0|09.6
I was interested in seeing how I needed to increase my rate, and decrease the DPS as I got tired. I plotted out the WPS and the Average Drive Force to see what they looked like. There is about a 10% decline in WPS over the workout. The question in my mind is whether I should be aiming at that lower WPS the whole workout or is a higher WPS more efficient?
Tomorrow: 3 x 20′ on slides (I hope). We are off to the cape for our New Year’s Eve party,