Erg Based Training is so simple!

I last posted on November 11th, right after I struggled with the Pyramid workout.  Since then, I’ve had some OK workouts, some good workouts, but the main thing I’ve had is consistency.  I been able to follow my plan at just about 100% conformance for the past three weeks.

Just in time for three weeks of travel and holidays!  Let’s see how well I can maintain momentum through this.

Tuesday – November 12 – 4 x 20′ / 2′

At work, static erg.  Nothing fancy.  Just doing the meters.  Working with a HR cap of 150.

       Workout Summary - media/20191112-1401180o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20011|01:27:59.9|02:11.9|160.6|19.7|137.7|150.0|11.6
W-|18981|01:19:52.4|02:06.2|173.5|20.2|139.1|150.0|11.8
R-|01034|00:08:00.0|03:52.1|033.7|14.6|124.7|150.0|11.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04773|20:00.0|02:05.7|174.0|19.9|129.7|138.0|12.0
01|04742|20:00.0|02:06.5|173.2|20.2|138.6|146.0|11.7
02|04747|20:00.0|02:06.4|173.2|20.2|143.4|149.0|11.8
03|04719|19:52.4|02:06.4|173.5|20.5|144.6|150.0|11.6

Good session.

Wednesday – 13 November – 5 x 1500/5′ L2

Always my favorite of the L2 workouts.  Pace target was 1:51.0.

Started with a 2k warmup.

Then the main session.  I chickened out about the 1:51 target and decided 1:52 would be better.

        Workout Summary - media/20191113-1341120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10974|00:52:45.7|02:24.2|157.6|22.0|143.0|176.0|09.5
W-|07500|00:27:44.4|01:51.0|256.1|26.7|155.5|176.0|10.1
R-|03476|00:25:01.6|03:36.0|048.4|16.7|129.1|176.0|08.9
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01500|05:32.4|01:50.8|254.4|26.2|149.6|164.0|10.3
01|01500|05:35.5|01:51.8|253.5|26.6|154.6|167.0|10.1
02|01500|05:33.3|01:51.1|254.4|26.9|156.5|170.0|10.0
03|01500|05:33.1|01:51.0|255.9|26.9|158.1|172.0|10.1
04|01500|05:30.1|01:50.0|262.7|27.2|158.7|176.0|10.0

As it turned out, with a bit of a fast last, I was able to make the target after all.

Later Wednesday morning, I headed down to Washington DC to do a presentation at a conference.

Thursday – 14 November – steady state cross training in Washington

30′ inclined walk

10′ stationary bike (I was not enjoying it)

20′ on an ellipitcal

Friday – 15 November – 3 x 20′ / 1′

I was pressed for time, so I cut back from an 80 minuter session to 60′.  I pushed the power target up a bit, mainly just to see what would happen.  I was very happy with the result.  My HR was higher, but plateaued pretty well.

        Workout Summary - media/20191115-1331160o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14840|01:03:00.4|02:07.4|175.2|19.9|142.0|157.0|11.8
W-|14481|00:60:00.0|02:04.3|182.0|20.0|141.9|157.0|12.0
R-|00363|00:03:00.5|04:08.7|038.8|17.5|143.6|157.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04829|20:00.0|02:04.2|181.7|20.1|131.1|144.0|12.0
01|04825|20:00.0|02:04.3|182.1|20.0|144.0|150.0|12.0
02|04826|20:00.0|02:04.3|182.2|20.0|150.5|157.0|12.1

That was really gratifying.  I feel like my base fitness is starting to return.

Saturday – 16 November – 6K Threshold

I was nervous about this session all day.  I was originally going to do it with company at the lake with some clubmates, but we ended up locked out of the storeroom where the ergs are kept.  So I was able to procrastinate a bit longer.  I finally got up the nerve to go do it.  First, a 2K warmup.

Then there wasn’t anything else to do but to give it a try.  I had put my 10K and my 30 minute sessions into the Free Spirits pace predictor and it spit out a 1:51.4 target.  Holy hell, that felt fast.  But nothing ventured, nothing gained.  So, off I went trying to keep 1:51’s on the screen.  That worked out OK through the first 2000, but I was starting to really feel it.  My HR was well in control, but I had that vaguely drowning feeling you get when you’re on the edge.  I played with pace and rate a bit to see if anything felt better and counted out blocks of 100 strokes.  The section from 4000 to 5000 was the worst.  I managed to get some control of myself by really trying to concentrate on stroke technique.  Keeping my knees down during the first part of the recovery and limiting my layback.  Then into the last 100 strokes, and it was just a matter of getting through it.  I managed a small sprint in the last 500 meters.

Then a happy ending cool down.

I am very happy with that.  I ranked it and for it’s currently 38th for the 50-59 heavies.  Roughly the 90th percentile.  It’s a full minute off my best 6K time, so lots of room for improvement, but a good hard row.

Sunday – 17 November – 3 x 30’/2′

Long and easy.  Perfect for a sunday afternoon.

        Workout Summary - media/20191117-1926120o.csv
--|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|22004|01:36:00.0|02:10.9|167.2|19.8|136.9|147.0|11.6
W-|21455|01:30:00.0|02:05.8|175.3|19.9|137.9|147.0|12.0
R-|00553|00:06:00.0|05:25.7|046.4|18.1|121.5|147.0|08.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07137|30:00.0|02:06.1|173.3|19.5|134.3|141.0|12.2
01|07135|30:00.0|02:06.1|174.9|20.0|138.7|144.0|11.9
02|07183|30:00.0|02:05.3|177.8|20.3|140.7|147.0|11.8

I wanted to stay below a HR cap of 150, and started with a power target of 173W.  I nudged it up in each 30′ segment by a couple of watts.  More signs of progress.

Tomorrow:  I fly out to Shanghai at 9am.

 

 

 

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