The next phase

Sunday – October 26 – Slow roll

I felt like rowing on Sunday, so I headed into the basement to do an easy session.  I wanted to long and slow, so I plugged in a HM and off I went.

Something went badly with Painsled, and it only recorded the first 400m of the row.  But I didn’t know that at the time.

bokeh_plot - 2019-11-02T222154.455

Monday – 28 October – 8 x 500/3:30

Not sure what to do for a training plan, but when in doubt I might as well just follow my own version of the Pete plan.  So, time for a sprint session.

Started with a fletcher warmup

Then into the session.  I aimed at 1:45 split.

Not bad.

Tuesday – 29 October – Fartek on Quinsig in a double

I saw that the weather forecast for Tuesday morning was looking pretty good.  Misty, calm and warm.  I met Joe at 5:30 and we headed out with no particular plan.

We warmed up headed down to the south end of the lake.  Then started north.  After we passed the islands, I told Joe that I was game for anything, and he suggested that we do a pyramid up to the bridge.  Once we were there, we dropped into a 2k piece at a sub-threshold pace.  On the way back to the dock, we were side by side with a women’s eight and we wanted to stay there, so we worked a bit harder than we would have.

All in all, a very pleasant morning.

Wednesday – October 30 – Waterfall

Target was a 1:55 pace.

The first 2000 was the warmup.  I ended up an average pace of 1:53.6.

Hard but doable.  I’m liking this.

Thursday – 31 October – 4 x 20’/2′

The plan was to row at 165W and that’s what I did.  I think that’s my training power for now, until I earn the right to go faster.

This was interesting.  My heart rate started nice and low, but it did not plateau the way it should.  It just kept rising.  I think that means that my aerobic base is not as good as it should be.  Basically that my easy sessions have been too hard and I have not been building ability to metabolize fat.  I need to be careful and limit intensity of my endurance sessions

       Workout Summary - media/20191031-1246090o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|19386|01:28:00.0|02:16.2|152.1|17.5|133.4|150.0|12.6
W-|18668|01:20:00.0|02:08.6|164.9|17.9|134.2|150.0|13.0
R-|00723|00:08:00.0|05:31.8|024.1|12.9|125.4|150.0|16.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04637|20:00.0|02:09.4|161.3|17.9|123.2|133.0|13.0
01|04680|20:00.0|02:08.2|166.6|18.1|132.6|138.0|12.9
02|04679|20:00.0|02:08.2|166.3|17.9|137.4|145.0|13.0
03|04673|20:00.0|02:08.4|165.6|17.8|143.6|150.0|13.1

Friday – 1 November – No Training

Scheduled rest day

Saturday – 2 November – 10K threshold

On slides.  Started with a 2k warmup.

Then into the 10K piece, target pace 1:58.

I’d say that was pretty consistent.  I was reasonably comfortable through the first 30 minutes and it was pretty tough going from there to the end.  I never felt in distress though.

        Workout Summary - media/20191102-1906560o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|00:39:03.0|01:57.2|216.0|24.7|162.0|180.0|10.4
W-|10000|00:39:03.5|01:57.2|216.0|24.7|162.0|180.0|10.4
R-|00000|00:00:00.0|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|03:49.6|01:54.8|215.0|24.0|134.8|148.0|10.9
01|01000|03:55.0|01:57.5|215.9|24.3|151.4|154.0|10.5
02|01000|03:55.3|01:57.7|215.1|24.1|155.5|158.0|10.6
03|01000|03:55.2|01:57.6|215.2|23.9|159.0|161.0|10.7
04|01000|03:54.8|01:57.4|216.1|24.6|162.4|165.0|10.4
05|01000|03:54.9|01:57.4|216.2|24.7|165.3|167.0|10.3
06|01000|03:55.7|01:57.8|214.1|24.6|167.8|171.0|10.4
07|01000|03:55.7|01:57.8|213.9|24.9|171.7|175.0|10.2
08|01000|03:56.0|01:58.0|213.1|25.2|174.1|175.0|10.1
09|01000|03:51.5|01:55.8|225.8|26.7|177.5|180.0|09.7

Look at those even splits.   Nice.

Here’s a comparison of today’s row with the one that I did on 12 October.

  • 3 more watts today
  • Slightly lower HR
  • half an spm higher rate (which is good)

So, I’m happy with that.  A little bit of progress over the past month.

Tomorrow:  4 x 20 at 165W

 

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