Last posted on May 10th. Since then, nothing to exciting. I haven’t fallen off any roofs, or broken any bones this week, so that’s a plus.
I ended up taking two days off from training. No real reason, other than a limited desire to train.
Sunday – 5/10 – 2 x 30’/5′ With Bumps
A fun session. Row 4′ at r18 and 160W, then 1′ faster. The faster bits start r20, and go up by 2SPM in each one. So, a little bit of hard rowing with a lot of aerobic strokes.
Also a good chance to use rowsandall interval analysis
Workout Summary - media/b9c94e1b23-20200510-201916o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|15424|01:07:24.4|02:11.1|166.9|19.3|142.8|167.0|11.9 W-|14343|01:00:06.0|02:05.7|179.6|19.2|143.9|165.0|12.6 R-|01095|00:07:18.4|03:20.1|062.8|20.1|133.6|165.0|04.9 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00937|04:00.0|02:08.1|162.8|17.8|113.3|127.0|13.1 01|00236|01:00.0|02:07.3|175.6|19.2|129.4|131.0|12.3 02|00929|04:00.0|02:09.1|164.1|17.8|130.6|132.0|13.1 03|00248|01:00.0|02:01.1|199.0|21.4|136.8|141.0|11.6 04|00933|04:00.0|02:08.7|165.3|18.0|137.7|142.0|13.0 05|00259|01:00.0|01:55.8|225.3|23.8|141.1|148.0|10.9 06|00937|04:00.0|02:08.1|169.8|18.1|143.5|149.0|13.0 07|00271|01:00.0|01:50.8|249.8|25.9|146.0|153.0|10.5 08|00933|04:00.0|02:08.7|168.0|17.9|148.0|156.0|13.0 09|00276|01:00.0|01:48.5|263.8|27.4|148.7|156.0|10.1 10|00932|04:00.0|02:08.8|167.4|18.0|149.7|158.0|13.0 11|00282|01:00.0|01:46.5|283.9|29.3|150.9|159.0|09.6 12|00937|04:01.0|02:08.6|167.1|17.8|137.7|145.0|13.1 13|00239|01:00.0|02:05.8|181.4|19.6|145.9|147.0|12.2 14|00927|04:01.0|02:10.1|163.9|17.6|146.7|150.0|13.1 15|00253|01:00.0|01:58.7|204.7|22.0|146.8|151.0|11.5 16|00925|04:01.0|02:10.3|163.3|17.6|148.5|152.0|13.1 17|00260|01:00.0|01:55.3|226.7|23.7|150.1|155.0|11.0 18|00931|04:01.0|02:09.4|164.8|17.9|152.0|157.0|13.0 19|00266|01:00.0|01:52.8|241.2|25.4|152.8|159.0|10.5 20|00935|04:01.0|02:08.8|167.6|18.0|154.5|161.0|13.0 21|00272|01:00.0|01:50.1|261.2|27.6|154.2|160.0|09.9 22|00945|04:01.0|02:07.5|169.6|18.1|156.5|162.0|13.0 23|00282|01:00.0|01:46.5|289.9|29.9|158.0|165.0|09.4
Monday – 5/11 – 7.5km run
Tuesday – No Training
Wednesday – 5/13 – half and half
30′ stationary bike
2 dart games
Scores: 13840,14210
Workout Summary - media/b10aaa2c46-20200513-121216o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|07592|00:34:22.2|02:15.8|152.0|17.7|143.6|152.0|12.5 W-|07562|00:32:47.2|02:10.1|158.8|18.5|144.7|152.0|12.5 R-|00032|00:01:35.0|24:53.0|011.1|01.8|120.2|152.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|03798|16:25.0|02:09.7|160.2|18.5|144.5|152.0|12.5 01|03764|16:22.2|02:10.5|157.5|18.5|144.9|151.0|12.4
Thursday – 5/14 – half and half
30′ on the bike
2 dart games – 14005, 14085 (I was not on my game at all!)
Workout Summary - media/6e3758c812-20200514-122316o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|07424|00:34:06.6|02:17.8|148.2|17.9|142.2|152.0|12.2 W-|07397|00:32:15.7|02:10.9|156.2|18.8|143.9|152.0|12.2 R-|00029|00:01:51.0|32:21.3|008.4|01.4|112.3|152.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|03757|16:15.0|02:09.8|159.6|18.7|143.6|152.0|12.3 01|03640|16:00.7|02:12.0|152.7|18.9|144.2|150.0|12.0
Friday – 5/15 – 7.3km run
Down on the cape. Out and back on the road.
Saturday – 5/16 – No Training
I spend a couple hours fixing some shingles on the roof, and then the fencing around the house. Didn’t feel like training.
Sunday – 5/17 – 3 x 30′ / 2′ Steady State
I’ve been reading more about base training and I want to try to add more minutes at lower intensity.
Workout Summary - media/11a6da4170-20200517-211416o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|21759|01:36:00.0|02:12.4|157.0|19.5|134.1|144.0|11.6 W-|20997|01:30:00.0|02:08.6|164.6|19.7|134.9|144.0|11.9 R-|00765|00:06:00.0|03:55.2|044.2|17.5|122.3|144.0|07.6 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|07003|30:00.0|02:08.5|164.5|19.1|128.6|140.0|12.2 01|06995|30:00.0|02:08.7|164.4|19.8|137.2|144.0|11.8 02|06999|30:00.0|02:08.6|164.8|20.0|138.9|144.0|11.7