Tuesday – Nov 26 – 2 x 40′ / 2′ Steady State
Felt tired. At work in the fitness center. Needed to slow it down in the second 40 minutes.
Workout Summary - media/20191126-1350330o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|19217|01:24:00.0|02:11.1|165.6|19.5|144.7|154.0|11.7 W-|18973|01:20:00.0|02:06.5|172.9|20.2|144.9|154.0|11.8 R-|00246|00:04:00.0|08:07.8|018.1|06.3|140.7|154.0|16.5 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|09552|40:00.0|02:05.6|176.5|19.9|140.5|150.0|12.0 01|09421|40:00.0|02:07.4|169.4|20.4|149.4|154.0|11.5
Wednesday – Nov 27 – Waterfall
At home on slides.
Started with a 2k warmup. Got a little carried away.
So I did a 1K buffer to kind of get settled down.
Last time I did this workout, I managed a 1:53.6. So the target this time was 1:53.
I blew it away.
That’s a good improvement. I’ll be happy when this is back below 1:50
Thursday – Nov 28 – 60′ L4
At home on slide before we headed up to Vermont of Thanksgiving.
That felt kind of hard!
Friday- Nov 29 – 10K threshold
Did this late in the day, around 7 pm.
Last time my pace was 1:57.2, so I wanted to target 1:56. I thought I might be able to go a little harder, so I tried to keep 1:55 on the screen. About halfway through, I started to push it a bit more. HR was remarkably low, but it felt really hard.
Then a 2k happy ending cool down.
Comparing this row to my 10K row on November 2, there is really good improvement.
- Lower ending hr and slower HR rise over the piece
- 16W higher power
- slightly higher stroke rate
This is my highest ranking this season at the 92nd percentile.
Today, a steady state session.