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.
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.
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