Tuesday: 3 x 20′ / 2′ L4

Just a really nice workout.  On static, I was trying to hold:

  • 16spm – 160W
  • 18 spm – 180W
  • 20 spm – 200W
  • 22 spm – 220W

        Workout Summary - media/20190205-1325420o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|15025|66:00.0|02:11.8|165.9|16.7|138.2|160.0|13.6
W-|14358|60:00.0|02:05.4|178.1|17.4|139.4|159.0|13.8
R-|00672|06:00.0|04:28.0|044.2|09.4|127.1|159.0|10.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02375|10:00.0|02:06.3|172.8|16.7|123.0|136.0|14.2
01|02385|10:00.0|02:05.8|176.2|17.3|136.5|141.0|13.8
02|02384|10:00.0|02:05.8|176.3|16.9|136.3|145.0|14.1
03|02407|10:00.0|02:04.6|181.1|17.7|148.0|154.0|13.6
04|02393|10:00.0|02:05.4|179.3|17.7|142.9|152.0|13.5
05|02414|10:00.0|02:04.3|183.0|18.2|149.4|159.0|13.3

Sure was more comfortable on a static erg.

One fun comparison.  I used the Trend Flex Plot to look at the power versus stroke rate for today’s L4 and Saturday’s, which was the same stroke sequence, but shifted up by 2 spm, and down by 10W. (Saturday on the left)

Tomorrow:  Hard Distance – 30′.  Last time I did this session, I managed a 1:53.8 pace.  Tomorrow’s target pace 1:53.0

New plan!  There is an online 10K race on rowsandall that opens up tomorrow.  I’ll do that for my hard distance piece instead.  Last time I did a 10K, my avg pace was 1:57.2, but I was holding 1:56 through a lot of it.  I think I will aim at that.  stroke rate 24.

 

 

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