2x5K Steady State with lactate

March 8, 2015Leave a comment

Easy session in place of a rest day so I can try to stay on track for Mud Season Madness.

Lowered the watts by 2 from yesterday and felt a bit better. Last 5min HR was 139 and lactate was 1.9mmol/l. Almost at the top of the training range, but reasonable. Better control of stroke rate too.

2015-03-08_16-41-45

Output
Workout Summary – Mar 08, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:41.6_|_02:04.2_|_182.9_|_19.2_|_128.4_|_ 59.8% _|_12.6_|_09.5
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:10.9_|_02:04.4_|_181.9_|_19.3_|_113.4_|_ 49.2% _|_12.5_|_09.4
02_|_01250_|_05:09.7_|_02:03.9_|_184.1_|_19.8_|_127.7_|_ 59.3% _|_12.3_|_09.3
03_|_01250_|_05:10.4_|_02:04.2_|_182.8_|_18.9_|_134.2_|_ 64.0% _|_12.8_|_09.7
04_|_01250_|_05:10.6_|_02:04.2_|_182.6_|_18.7_|_138.8_|_ 67.2% _|_12.9_|_09.7

Second one seemed to feel a bit harder. My HR kept going up. I think 180W for my next session on a static erg.

Output
Workout Summary – Mar 08, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:40.2_|_02:04.0_|_183.5_|_19.7_|_142.6_|_ 69.9% _|_12.3_|_09.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:09.0_|_02:03.6_|_185.4_|_20.0_|_131.8_|_ 62.2% _|_12.1_|_09.3
02_|_01250_|_05:10.7_|_02:04.3_|_182.3_|_19.7_|_141.9_|_ 69.4% _|_12.3_|_09.3
03_|_01250_|_05:10.5_|_02:04.2_|_182.7_|_19.7_|_146.6_|_ 72.8% _|_12.3_|_09.3
04_|_01250_|_05:10.0_|_02:04.0_|_183.5_|_19.5_|_150.5_|_ 75.6% _|_12.4_|_09.4

Tomorrow: Back on slides for a 4×20′ session at 178W.

6K Threshold workout

March 7, 2015March 7, 2015Leave a comment

Plan:

20′ lactate test
6K hard distance piece, target pace 1:50
2K cool down

20′ lactate test: Thought I could get away with about 5w higher power because I was on a static erg. I was wrong. 185W…Lactate=2.2. Stick with 180 static and 178 on slides.

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_17.9_|_134.6_|_ 64.3% _|_13.6_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01221_|_05:00.0_|_02:02.9_|_188.7_|_18.2_|_119.5_|_ 53.5% _|_13.4_|_10.4
02_|_01216_|_05:00.0_|_02:03.4_|_186.4_|_18.2_|_134.5_|_ 64.2% _|_13.4_|_10.2
03_|_01212_|_05:00.0_|_02:03.8_|_184.6_|_17.6_|_140.8_|_ 68.6% _|_13.8_|_10.5
04_|_01205_|_05:00.0_|_02:04.5_|_181.3_|_17.6_|_144.3_|_ 71.2% _|_13.7_|_10.3

6K Threshold

I could tell within the first 500m that the 1:50 target was not within reach. So I slowed down to around a 1:52 pace. Even that turned out to be too much. It makes sense, my steady state pace is at least 4 or 5 slower than where I was when I was able to row a 6K at a 1:48 pace. Twice during the row, I broke form and then got back on track at a lsower pace. I don’t see any real purpose to pushing deeply into anaerobic territory in these rows right now.

This was a good marker for me. Over the next couple months, I will try to slowing improve against this pace marker for middle distances.

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_06000_|_22:38.6_|_01:53.2_|_241.2_|_24.6_|_168.4_|_ 88.2% _|_10.8_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:42.6_|_01:51.3_|_253.9_|_24.5_|_145.3_|_ 71.8% _|_11.0_|_10.4
02_|_01000_|_03:42.3_|_01:51.2_|_254.8_|_24.8_|_165.4_|_ 86.1% _|_10.9_|_10.3
03_|_01000_|_03:45.3_|_01:52.6_|_244.8_|_24.5_|_171.5_|_ 90.4% _|_10.9_|_10.0
04_|_01000_|_03:48.7_|_01:54.4_|_234.0_|_24.7_|_173.5_|_ 91.9% _|_10.6_|_09.5
05_|_01000_|_03:50.0_|_01:55.0_|_230.1_|_24.3_|_176.5_|_ 94.0% _|_10.8_|_09.5
06_|_01000_|_03:49.7_|_01:54.8_|_231.2_|_25.1_|_177.5_|_ 94.7% _|_10.4_|_09.2

Thereafter, a happy ending cool down, starting at 200W and dropping 10W every 500m

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:14.8_|_02:03.7_|_184.9_|_20.7_|_160.2_|_ 82.4% _|_11.7_|_08.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:00.4_|_02:00.4_|_200.3_|_21.9_|_152.1_|_ 76.6% _|_11.4_|_09.1
02_|_00500_|_02:02.6_|_02:02.6_|_190.1_|_21.0_|_163.7_|_ 84.9% _|_11.6_|_09.0
03_|_00500_|_02:04.9_|_02:04.9_|_179.8_|_20.2_|_163.6_|_ 84.8% _|_11.9_|_08.9
04_|_00500_|_02:06.9_|_02:06.9_|_171.1_|_19.9_|_161.6_|_ 83.4% _|_11.9_|_08.6

Tomorrow: 20′ lactate at 180W, and then another 25′ or so to give me enough to keep me on track for the 10K a day version of Mud Season Madness

4×20’/1’r with lactate

March 6, 2015March 6, 2015Leave a comment

On slides.

Continuing to work on better posture and proper sequencing.

Tomorrow: Probably a harder 6K, target pace around 1:50.

March CTC – 3×250 / 2′ rest (plus additional 250s and lactate test)

March 5, 2015Leave a comment

First order of business today was to get a GOOD baseline power level for steady state training. So, I reset my training power down to 176 and did a 20′ lactate test. It finally did the trick. Average HR for the last 5 minutes was 134 (64% HRR), and the lactate measurement was 1.5mmol/l. And it felt very easy. Now, I can start the process of climbing the lactate ladder a watt at a time, keeping my levels below 2.0.

After that I did the March Concept2 Cross Team Challenge. This month’s challenge is 3×250/2′ rest. I increased the drag factor to 150, and did with the erg on slides. I really botched the start of the first interval, which probably cost me a second or two, but all the reps were pretty close to all out efforts. End result was 2:09.0 total time, or a 1:26.0 pace. Looking at the names around me, it looks like about what I should have expected. With practice, I think I can shave a second or so off the average pace.

To turn it into something more closely resembling training, I did 2 more sets of 3×250/2’rest, albeit at a slower pace. This was good practice for rowing at higher rates. I think this might be a good pick for short interval training this month, maybe increasing the number of reps even further.

Tomorrow: Steady State at 177W, with lactate test at 20′

40′ UT1 treadmill

March 4, 2015Leave a comment

Another day in the hotel fitness center. Basically just trying to maintain some aerobic base.

Started at 5mph and 5% grade and then reduced the grade by 1% at each 10′ mark to keep my HR in the low UT1 zone.

I opened the windows in the fitness center so that it was much cooler and more comfortable today.

Tuesday: 30′ treadmill + 30′ cross trainer

March 3, 2015March 3, 2015Leave a comment

Nothing too taxing, but it was HOT in the tiny fitness center.

For the treadmill, I set it up for a slow climb (5mph, 5% grade). around the 20 minute mark, my HR started to push past 145, so I dropped the incline to 2.5%, then back to 3% for the rest of the 30 minutes. After that, I took a couple minutes and set myself up on the cross trainer. I did a random program which seemed to just slowly ramp up the intensity over the 30 minutes.

I have to admit I felt a lot better this morning than I have in a couple weeks, so maybe I am finally shaking this bug.

Monday: 40′ steady state with lactate

March 3, 2015March 3, 2015Leave a comment

Just horrible. The first 20 minutes were awful. The second 20 were worse. I think I am not completely better. In any case, I need to dial back the intensity of steady state sessions to keep them as productive as possible.

First 20 minutes: Although Hr and lactates are not very well correlated, generally, I need to have the last 5 minute avg HR to be under 140 to have any prayer of the lactates being below 2.0. Obviously, that did not happen today.

Output
Workout Summary – Mar 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_17.9_|_134.6_|_ 64.3% _|_13.6_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

Lactate test at end of 20′ –> 2.5mmol/l (way too high)

Then into the second 20 minutes. I should have slowed it down, but I want to play around a bit with different rates and pressures.

Output
Workout Summary – Mar 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04852_|_20:00.0_|_02:03.7_|_185.1_|_18.2_|_149.8_|_ 75.1% _|_13.3_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01206_|_05:00.0_|_02:04.3_|_182.1_|_17.6_|_135.3_|_ 64.7% _|_13.7_|_10.3
02_|_01204_|_05:00.0_|_02:04.5_|_181.2_|_17.6_|_148.5_|_ 74.1% _|_13.7_|_10.3
03_|_01212_|_05:00.0_|_02:03.8_|_184.4_|_18.0_|_153.9_|_ 78.0% _|_13.5_|_10.2
04_|_01229_|_05:00.0_|_02:02.0_|_192.7_|_19.6_|_160.4_|_ 82.6% _|_12.5_|_09.8

After that mess, I setup and did a 3 minute rate ladder for video analysis

Then

2×20′ + 1×10′ with lactate

February 27, 2015Leave a comment

First 20′ were r20 at 184W and tested for lactate. Result: 2.5…Too high. I’m not sure how many times I have to do this to convince myself to back off the training power and get myself back below 2.0 mmol/l.

Second 20′, I was really bored, and a bit fatigued, so I did an L4.

First 10′: 22/20/22/20/22

Second 10′: 4’@18, 3’@20, 2’@22, 1’@24

Power was: 18-160W, 20-180W, 22-200W, 24-220W

After I finished that, had a 1′ break and did another 10′ L4

18/20/22/20/18

At that point I was was out of time (and feeling pretty tired).

The main thing that I am dealing with is trying to fundamentally changing my rowing form. From the video that I posted, it became clear that my posture was terrible and I was working very hard to fix the problem, I think this drove my HR higher than if I was rowing more relaxed and by habit.

Tomorrow: Hard 6K, around 1:50 pace

3×20’/2′ rests with lactate

February 26, 2015Leave a comment

I was experimenting with a change in my posture. Trying to sit up straighter and hinge at my hips. This made things a bit tougher, since it was like walking with a stone my shoe.

I did the first 20′ at 183W like a good boy, and did my lactate test. I figured it would be high since I felt pretty tired and sweaty. It was…2.4mmol/l. too high. Definitely need to retreat back to 180.

So, I did that for the second 20′ piece. For some reason, probably because I was concentrating pretty hard to maintain my posture, I was really tired at the end of it.

I had a false start on piece #3. I briefly thought about just quitting, but that seemed like a wimpy thing to do. So I decided to do change it up a little bit. I bumped up the stroke rate to 22. If I was trying to maintain constant SPI, I would have been aiming for 200W, I instead aimed for about a 190, so it was a lighter stroke. It was easier to maintain better posture at this slightly higher rate, and even though my HR was higher, it felt more comfortable. The HR plateaued in the mid-150s in the last few minutes of the the piece.

Wednesday AM: 3×20’/1’r on slides

February 25, 2015February 25, 2015Leave a comment

Woke up with a headache again, but much less severe. Decided that I had to get back to my routine, so I headed out the door to the gym. Same workout as yesterday. But I would aim for 183W. But I missed. In the first 20′ section, I again found myself around 185 with 5 minutes to go, so I just stuck with it. Today, my HR average over the last 5 minutes was much higher (6 BPM), but the lactate reading was down to 2.1. Another message to stick to 183 for training power.

The second and third intervals I did that, but it felt significantly harder than the session on Tuesday evening. Maybe short recovery? Maybe time of day? Maybe phase of the moon?

2/24/2015		3×20’/1’r on slides
Time	meters	SPM	watts	pace	Strokes	DPS	Lac
0:20:00.0	4856	20	185.5	02:03.6	400	12.14	2.1
0:20:00.0	4834	20	183.0	02:04.1	400	12.09
0:20:00.0	4834	20	183.0	02:04.1	400	12.09
1:00:00.0	14524	20.0	183.9	02:03.9	1200	12.10

Quantified Rowing

Measure – Adjust – Improve

Category: Training Journal