Weekend L4s and Pyramid Monday

I am feeling very grateful.  Over the past week, my work schedule has been reasonable, my various injuries are getting much better, and I’ve been able to string together some good training sessions.

Saturday – February 2 : 3 x 20′ / 2′ L4 Dynamic

Started a bit too aggressively at 160W/18spm.  I should have stuck with 150W/18spm like last weekend.  I dropped back in the second 20 minute piece and it was a lot better.

        Workout Summary - media/20190203-1800500o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14970|66:00.0|02:12.3|162.0|19.5|140.5|165.0|11.6
W-|14218|60:00.0|02:06.6|172.6|19.5|141.7|165.0|12.2
R-|00755|06:00.0|03:58.4|055.9|19.7|128.0|165.0|09.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04753|20:00.0|02:06.2|173.6|18.9|133.6|147.0|12.6
01|04715|20:00.0|02:07.3|170.1|19.5|142.3|153.0|12.1
02|04750|20:00.0|02:06.3|173.9|19.9|149.2|165.0|11.9

Sunday – February 3: 3 x 18′ / 2′ L4

Sunday was my scheduled rest day, but I’ve been missing so much training that I wanted to get a lightish session in.  I was also worried about sleeping Sunday night if I didn’t exercise.

I did 6 minute sequences today, and at a bit higher intensity.  I ran out of gas in the last 9 minutes.  I was fine with easing up in this session.  I had my eyes on the Monday session.

        Workout Summary - media/20190203-2330370o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13770|60:00.0|02:10.7|160.3|19.3|145.0|162.0|11.9
W-|12723|54:00.0|02:07.3|169.9|19.3|145.9|162.0|12.2
R-|01052|06:00.0|02:51.1|073.6|18.8|137.3|162.0|10.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01434|06:00.0|02:05.5|175.8|19.7|121.5|140.0|12.1
01|01428|06:00.0|02:06.0|175.6|19.9|139.0|147.0|12.0
02|01430|06:00.0|02:05.9|175.6|19.8|145.3|152.0|12.0
03|01427|06:00.0|02:06.2|175.3|19.8|142.8|153.0|12.0
04|01430|06:00.0|02:05.9|175.9|19.9|151.5|159.0|12.0
05|01429|06:00.0|02:05.9|175.9|19.8|156.4|162.0|12.0
06|01387|06:00.0|02:09.8|160.2|18.4|148.1|155.0|12.5
07|01386|06:00.0|02:09.8|160.2|18.6|154.2|158.0|12.4
08|01372|06:00.0|02:11.2|155.0|17.7|154.2|155.0|12.9

Monday – February 4 : 250/500/750/1000/750/500/250 – Pyramid

I really like this session.  The 1k and the second 750 are really tough, but the last 500 and 250 are a blast.  I set a pace target of 1:45, and I ended up beating it.

Started with a 2k warmup and finished with a 2k cool down.

My HR monitor didn’t work right in  the last 500.  I’ve seen this in other workouts, when my HR rises very quickly, the HR monitor gets confused.

        Workout Summary - media/20190204-1316240o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06855|36:09.0|02:38.2|145.4|19.5|138.1|172.0|09.7
W-|04000|13:37.0|01:42.2|329.0|28.3|153.5|172.0|10.4
R-|02857|22:31.0|03:56.6|034.3|14.3|128.8|172.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00250|00:50.5|01:41.1|317.0|28.1|135.5|146.0|10.6
01|00500|01:44.4|01:44.4|317.2|27.4|153.3|162.0|10.5
02|00750|02:34.5|01:43.0|318.1|27.7|158.0|167.0|10.5
03|01000|03:26.9|01:43.5|317.6|27.7|161.4|172.0|10.5
04|00750|02:34.4|01:42.9|322.2|28.1|158.5|171.0|10.4
05|00500|01:38.9|01:38.9|361.8|29.8|135.8|145.0|10.2
06|00250|00:47.9|01:35.8|405.5|32.1|145.4|158.0|09.8

1:42 will be a very challenging target for the next time I do this workout.

I did a quick flex plot of power and pace versus stroke rate.

bokeh_plot (69)

I was surprised to see my stroke power increasing as steeply as it is.  The slope is roughly 18W per SPM.  In endurance workouts, I am a lot closer to 10W per SPM.

Digging deeper, I could see that the stroke force was getting a bit higher as the rate went up, and I was able to maintain consistent drive length.

As the result of the steep slope in the power vs SPM curve, my work per stroke was increasing as I went faster.

bokeh_plot (72)

I am not sure how I feel about this.  I like the fact that my stroke length stayed consistent, but I think I need to lighten up a bit at higher rates to be able to maintain them for longer pieces.

Tomorrow:  3 x 20′ / 2′ L4