A bit better. An easy 40 minutes

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Around 6pm, I decided I really wanted to exercise a bit more.  So, I jumped on the erg, dialed up 40 minutes and started rowing.

The thought was to just pile on some Cat VI meters.  And that’s what I did.

Workout Summary - media/20171223-2300300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09554|40:00.0|02:05.6|176.4|18.4|144.6|154.0|13.0
W-|09555|40:00.0|02:05.6|176.4|18.4|144.6|154.0|13.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|154.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02394|10:00.0|02:05.3|176.7|18.4|133.1|143.0|13.0
01|02386|10:00.0|02:05.7|176.1|18.6|144.4|146.0|12.8
02|02387|10:00.0|02:05.7|176.4|18.3|148.6|151.0|13.1
03|02387|10:00.0|02:05.7|176.4|18.4|152.4|154.0|13.0

I felt a bit better after that.  Tomorrow, more of the same.  4 x 20′ / 3′ – Cat VI.

 

 

Where’s my mojo.

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Thursday: First day of vacation.  I’m feeling kind of down.  I’m not sure why.  But my motivation to train is quite low.  The plan for the day was to do the session that was planned for wednesday that I delayed to do an easier session

Plan:

  • 4 x ( 1500m + 500m ) / 2′
  • 1500m – Cat V: 2:00, r22
  • 500m – Cat IV: 1:55, r24

Workout Summary - media/20171221-1645290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09387|39:29.0|02:06.2|192.1|22.0|151.7|175.0|10.8
W-|08000|31:29.0|01:58.1|214.4|22.3|152.1|175.0|11.4
R-|01389|07:59.0|02:52.8|083.4|20.5|148.6|175.0|09.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01500|05:57.1|01:59.0|205.8|21.7|137.2|149.0|11.6
01|00500|01:53.3|01:53.3|241.7|23.7|156.5|160.0|11.2
02|01500|06:00.1|02:00.0|204.2|21.9|149.0|159.0|11.4
03|00500|01:55.1|01:55.1|237.2|23.5|162.1|167.0|11.1
04|01500|05:59.8|01:59.9|204.3|22.0|152.8|161.0|11.4
05|00500|01:54.8|01:54.8|236.8|23.5|165.7|170.0|11.1
06|01500|05:58.6|01:59.5|206.6|22.0|155.2|164.0|11.4
07|00500|01:50.9|01:50.9|258.3|23.8|168.0|175.0|11.4

That was a bit harder than it should have been.

Friday:  My daughter came in from St. Louis around noon.  I picked her up at the airport and we took a quick detour to Boston’s North End, which is the italian neighborhood.  I wanted to get some pastries, pasta and bread for dinner.  With all the bustling around, I didn’t find a time to train.  If I am being honest with myself, I wasn’t all that motivated to train anyway.

Saturday:  With everyone home it was going to be another day of family stuff.  I knew it would be weird for me to disappear to erg, so I hopped on the erg as soon as I got up in the morning.  Despite a HRV reading that said I was good to train hard, I felt really unmotivated.  I was also a bit intimidated by the planned session.  This is the hardest session of the week for me.

Plan:

  • 6 x (5′ @ r28, 5′ @ r18)
  • r28 – Cat III, 1:51 or faster
  • r18 – Cat VI, 2:06-2:11

I didn’t have a lot of time, so I skipped the stretching and PT exercises that I usually do before an erg session.  To get a little bit of a warmup, I did the first 5 minutes at r18.  I found it disturbingly hard to hold 2:06 even though I had fresh legs.

The first r28 section was OK, but I was pretty tired by the end of it.  I recovered OK during the next r18 section.  The second r28 section was horrible.  I was trying to lighten up my stroke and counting down.  The next slow section was not nearly slow enough.  I blew up at the end of the third r28 section and paddled through most of all the next r18 section.  I managed to get myself psyched up to do the next one by deciding that I would stop after 4 instead of going to 6.

But, my plans were blown up by getting a phone call in the middle of the last r28 interval.  This cost me at least 30 seconds, then I pushed hard through the last 2:30 of interval.  I was so disappointed that I just stopped after that instead of doing the last r18.

To add insult to injury, the phone call seemed to blow up my painsled session.  When I finished, no workout was recorded. Fcuk.

I’m not sure what my problem is, but I think I need to ease off and do some base sessions.  I might sneak off an do a second session later today, maybe a 2×20′.

Tomorrow:  4 x 20′ / 3′

 

Wed: 4 x 12’/1’30”

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Tuesday:  Up at 4:45am and off to the airport to catch a 7:00am flight to San Diego.  Arrive in San Diego around 11am pacific time.  Meetings from 12 to 4:30, then an early work dinner.  Back at the airport at about 7pm and on a flight back to Boston at 9pm.

I managed to get about 3-4 hours of fitful sleep on the plane.  I arrived in Boston at about 5am and I was home before 6am.  I crawled in bed and slept another 3 hours or so.

Let’s call that a rest day.

Wednesday:  Up at 9:30, and straight onto the erg.  I didn’t feel up to doing the more intense session scheduled for today, so I opted to do the Tuesday session that I missed.

  • 4 x 12′ / 1’30”
  • Cat V: Rate 22, pace 2:01

I had low expectations because of the quality and quantity of sleep that I got last night.  My HR was a bit high, but I felt pretty good once I was going.

          Workout Summary - media/20171220-1630300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12529|54:00.0|02:09.3|197.4|21.8|147.4|161.0|10.7
W-|12020|48:00.0|01:59.8|203.8|21.9|147.6|161.0|11.5
R-|00512|06:00.0|05:51.3|070.6|20.1|138.2|161.0|08.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03016|12:00.0|01:59.4|204.9|21.9|139.5|154.0|11.5
01|03001|12:00.0|01:59.9|203.9|21.8|147.2|155.0|11.5
02|03001|12:00.0|01:59.9|202.7|21.8|150.5|157.0|11.4
03|03002|12:00.0|01:59.9|203.8|21.9|153.2|161.0|11.4

Results were similar to past sessions of this type.  A bit higher watts.  HR in the same range.  More consistent stroke rate.  Interestingly, there is a significant increase in peak power for my most recent two sessions.  This is coupled with a significant reduction in drive length.  I think this is a sign that I am limiting the amount of layback that I am getting and spending less time dwelling at the finish.  I’ll have to do a video to look at the comparison. but for now I think that this is purposeful.  Time will tell if it is a good thing.  I am doing it to be better in the boat, and to reduce the likelihood of re-injuring my back.  I expect that it actually increases the amount of energy I need to expend to hold a certain pace.

I’d love to hear people opinions about this.  It’s kind of a subtle point.

Tomorrow:  4 x (1500m @ 22, 500m @ 24) / 2′  Target pace: 2:00 for r22, 1:55 for r24

 

 

4 x 20′ / 3′

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Not surprisingly, I felt pretty tired this morning.  The HRV data agreed.  Luckily, I had an easy sessions scheduled.

Plan:

  • 4 x 20′ / 3′
  • Cat VI: Pace – 2:06-2:11, Rate: 18

This felt like a lot of work, but my heart rate stayed nice and low.

          Workout Summary - media/20171218-1410320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20017|92:00.0|02:17.9|168.0|18.0|138.5|147.0|12.1
W-|19074|80:00.0|02:05.8|175.3|18.0|139.5|147.0|13.2
R-|00947|12:00.0|06:20.3|057.5|18.2|126.4|147.0|01.4
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04772|20:00.0|02:05.7|175.1|17.9|135.9|143.0|13.3
01|04766|20:00.0|02:05.9|175.3|18.0|140.2|146.0|13.2
02|04770|20:00.0|02:05.8|175.5|18.1|140.6|145.0|13.2
03|04766|20:00.0|02:05.9|175.3|18.1|141.5|147.0|13.2

Screen Shot 2017-12-18 at 2.41.37 PM

Tomorrow: I really would have liked to train tomorrow, but I am flying to San Diego at 7am, and flying back on the red eye.  Next session is probably Wednesday afternoon.

 

Sunday: HM / 75′ Test

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Saturday:  Rest day

Sunday: I was scheduled for a 75′ test, but I liked the idea of getting a ranking distance done.  So, I decided to make it a half marathon.  Last 75′ test, I was at a 1:59.2 split.  Last week, I did a hour of power at r22 and a 1:57 pace.  I thought I should probably be able to improve my 75′ pace to around a 1:58.

My plan for the piece was pretty simple.  Try to hold 1:57/1:58 on the screen and keep the rate around 23.  If I felt like I was getting in trouble, bleed off a pace a bit at a time and try to keep the avg pace below 1:58.

The plan worked.  My HR was higher than I expected, but I just tried to ignore it and concentrate on how I felt, my RPE.  I felt pretty good, at least through halfway.  The second half was tough.  My HR was above 175 for most of the second half.  By the time I got to 7000m to go, I needed to slow down a bit more and that seemed to stabilize things.  I just counted strokes in each 1000m, it was usually 89 to 92 strokes and tried to avoid thinking about how much more time I had to keep going.  By the time I hit the 75′ mark at 1:57.9 pace, I knew I was going to make it and I started to accelerate a bit.

The last 1000m was a painful blur.

         Workout Summary - media/20171217-1820300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|82:49.0|01:57.8|214.1|23.4|170.8|181.0|10.9
W-|21097|82:50.0|01:57.8|214.1|23.4|170.7|181.0|10.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00097|00:21.8|01:52.1|215.5|20.0|100.0|112.0|13.4
01|01000|03:53.6|01:56.8|219.6|22.5|146.1|155.0|11.4
02|01000|03:53.7|01:56.9|219.3|22.9|157.4|162.0|11.2
03|01000|03:53.9|01:56.9|218.7|23.1|161.5|165.0|11.1
04|01000|03:54.1|01:57.1|218.2|23.1|165.2|166.0|11.1
05|01000|03:54.5|01:57.3|217.1|23.2|167.0|168.0|11.0
06|01000|03:54.3|01:57.1|217.6|23.2|168.2|170.0|11.1
07|01000|03:54.9|01:57.5|216.1|23.1|169.7|171.0|11.1
08|01000|03:55.2|01:57.6|215.2|23.1|170.9|172.0|11.0
09|01000|03:55.7|01:57.8|213.9|23.2|171.6|172.0|11.0
10|01000|03:55.8|01:57.9|213.5|23.2|172.8|174.0|11.0
11|01000|03:55.9|01:58.0|213.1|23.1|173.9|174.0|11.0
12|01000|03:56.3|01:58.2|212.2|23.6|174.7|175.0|10.8
13|01000|03:56.6|01:58.3|211.5|23.1|175.2|176.0|11.0
14|01000|03:56.6|01:58.3|211.3|23.2|175.0|175.0|10.9
15|01000|03:57.6|01:58.8|208.9|23.3|175.0|175.0|10.8
16|01000|03:57.9|01:59.0|207.9|23.6|175.5|177.0|10.7
17|01000|03:57.2|01:58.6|209.8|23.4|177.0|177.0|10.8
18|01000|03:58.5|01:59.2|206.4|23.4|176.8|177.0|10.7
19|01000|03:57.9|01:59.0|207.8|23.6|177.0|178.0|10.7
20|01000|03:56.2|01:58.1|212.5|24.8|179.7|181.0|10.3
21|01000|03:52.1|01:56.0|225.4|25.6|180.3|181.0|10.1

So, I hit my target for the 75′ fitness test.  I’ve updated the results on the google sheet.  I started at about 85% of my PR watts at the beginning of this 6 week training block.  Now my 20′ test and 75′ tests are both at roughly 90% of PR watts.  I’m happy with that kind of progress.

Screen Shot 2017-12-17 at 8.33.09 PM.png

Tomorrow:  4 x 20′ / 3′ nice and slow.

45′ with bumps…Tired today.

5 Comments

I’ve been playing around with HRV4Training.  It’s a fun app that uses the camera on your phone to optically measure your HR first thing in  the morning.  I had previously tried using another app (ithlete) which worked with the Polar H7, but I really hated putting on a strap first thing in the morning and the results never seemed to correlate with how I actually felt.

With HRV4Training, taking the measurement is easy, but it took some practice.  You need to rest the phone on your finger, but not press too hard.  You need to maintain consistent pressure and not move around.  It also helps to breath nice and steady.  What I do when I wake up now is this.

  • Grab my phone
  • Sit at the kitchen table
  • Wait a minute to let my HR come down to resting rates
  • start up HRV4Training and rest the phone on my finger with my forearm flat on the table
  • push the start measurement button and watch the heart beats march across the screen.  Concentrate on taking even deep breaths.  The measurement lasts a minute.

So, I’ve been doing this for the past couple weeks and today, HRV4Training told me that I should probably take it easy.  My Heart Rate Variability was lower than it should have been.  Of course I ignored it and went ahead with my planned session

  • 45′
  • Cat VI: Pace – 2:06-2:11, Rate – 18
  • Every 5 minutes power20 at r32
    (I actually do 40 seconds, which is about 21 or 22 strokes)

I’m not sure what the intended training effect of this session is, but if I really hammer the power20s, it makes rowing at a 2:06 pace a much more taxing experience than normal.  The first 20 always feels good.  The second one hurts.  By the third you are watching the time tick down to 40 seconds before the 5′ mark, hoping the seconds would last longer.  By the time I am in the last few, I am really feeling the lactate burst after the power20.  I think I’ve done this workout 4 times now.  Once on the Dynamic, once in taiwan and two other times.  This one seemed to to hurt more than others.  My HR took longer to drop and I was working hard to try to get the rate up.

On the plus side, it’s mercifully short.  I also had some interruptions.  In the first 5 minutes I discovered that I had forgotten to strap in, which is kinda important to get up to a r32.  Then I got a work text that I wanted to check.  Then in the 5th, I got a phone call which I answered, found out it was a robocall and hung up.  The stop in the eighth was pure lack of will.  It just seemed so hard to hold a 2:10 pace at that moment.

          Workout Summary - media/20171215-1535300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10878|44:59.0|02:04.1|214.3|20.9|156.9|175.0|11.6
W-|10888|44:59.0|02:04.0|198.2|19.8|156.9|175.0|12.5
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|175.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00984|04:20.0|02:12.1|174.2|17.3|125.8|140.0|13.1 - straps!
01|00207|00:40.0|01:36.6|382.3|31.6|143.9|154.0|09.8
02|01035|04:20.0|02:05.6|179.0|18.2|151.7|159.0|13.1
03|00206|00:40.0|01:37.1|374.9|31.6|154.2|162.0|09.8
04|01036|04:20.0|02:05.4|178.4|17.9|157.0|165.0|13.4
05|00207|00:40.0|01:36.7|380.6|32.0|155.5|164.0|09.7
06|01036|04:20.0|02:05.5|178.0|18.1|160.9|168.0|13.2
07|00208|00:40.0|01:36.3|379.3|31.8|160.8|167.0|09.8
08|00938|04:20.0|02:18.5|178.2|17.8|163.3|172.0|12.2 - phone call
09|00204|00:40.0|01:38.2|372.5|32.2|153.4|163.0|09.5
10|01028|04:20.0|02:06.4|174.1|17.7|155.2|170.0|13.4
11|00203|00:40.0|01:38.5|360.6|31.0|130.8|168.0|09.8
12|01013|04:20.0|02:08.4|166.8|18.1|167.3|173.0|12.9
13|00202|00:40.0|01:39.1|355.5|31.1|167.0|172.0|09.7
14|00980|04:20.0|02:12.7|154.4|18.4|165.5|175.0|12.3 - wimped out
15|00205|00:40.0|01:37.5|374.3|31.9|164.3|169.0|09.7
16|00993|04:20.0|02:10.9|160.1|18.5|167.5|174.0|12.4
17|00203|00:40.0|01:38.5|365.8|31.8|167.2|172.0|09.6

After that, I went to the dentist.  I have a cracked tooth and they were prepping it to be fitted with a crown.  I’m not sure, but I think I cracked my tooth when I tried to loosen a wing nut with my mouth since I didn’t have a wrench handy.  Gotta say, despite all the drilling and poking it was a lot more relaxing than the bumps session.

Tomorrow:  Well, I messed up.  I knew that I needed to redo my 75′ test tomorrow, but I missed the little note in the training plan that I was supposed to take Friday as a rest day before it.  So, I guess I will take a rest day tomorrow and do the 75′ test on Sunday.

Thursday: 4 x 20′ / 3′

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The plan for the session was to keep it nice and easy.

  • 4 x 20′ / 3′
  • Cat VI: 2:06-2:11 pace, 18 spm
  • Heart rate: < 150

I felt very stiff this morning from yesterday’s adventure.  I had low expectations, but I was glad that it was a long slow session.  As it turned out, my heart rate plateaued early and at a low level and basically stuck there.  I was able to hold the 2:06 split throughout without coming close to the HR limits.

          Workout Summary - media/20171214-1350320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|20012|92:00.0|02:17.9|167.5|18.0|136.9|147.0|12.1
W-|19066|80:00.0|02:05.9|175.0|18.0|138.2|147.0|13.2
R-|00951|12:00.0|06:18.7|056.0|17.0|119.5|147.0|02.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04772|20:00.0|02:05.7|175.1|18.2|132.7|142.0|13.1
01|04767|20:00.0|02:05.9|175.2|18.0|139.3|144.0|13.2
02|04764|20:00.0|02:06.0|174.9|18.0|140.3|147.0|13.3
03|04763|20:00.0|02:06.0|174.8|18.0|140.5|145.0|13.2

All in all, a nice way to spend 90 minutes.

Tomorrow:

  • 45′
  • Cat VI
  • Power 20 every 5 minutes at r32

 

Wednesday: 20′ Test

2 Comments

I did a 20′ test as part of a battery of 4 tests back at the beginning of November. At that time, I struggled with the test, aborted an attempt, and then tried again at a slower pace on the next day.

The first attempt, I tried to hold a 1:51 pace and I lasted 6 minutes.  In the second attempt, I backed off to 1:53 and it was close to a maximum effort, but I managed to hold that through the piece, finishing with a 1:52.7 pace (5233m, 244W)

Today, based on my recent workouts, especially Monday’s 6x(5’@28,5’@18) workout, I thought that I might have made enough progress to attempt 1:51 again.  At least I thought I could give it a shot.

I ended up heading to the gym in the late afternoon.  I warmed up with an easy 2K.

Then into the main event.  Pretty simple plan.  Row at r25 and 1:51 pace.  Count strokes in sets of 100 and hope for the best.

It went as well as I could have hoped.  I kept the display bouncing back and forth between 1:50 and 1:51 through the first 4 sets of 100 strokes.  With 100 strokes left, I was struggling, but the displayed average was 1:50.3.  At this point, I gave myself permission to let the splits dance between 1:51 and 1:51.  That was just enough relief  to get me refocused on rowing well.  I got down to 50 strokes to go and I wound back up the speed and counted down to the finish.

End result: 5430m, 259W, 1:50.4 pace

Workout Summary - media/20171213-2225590o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|05432|20:00.0|01:50.5|258.7|25.1|167.2|180.0|10.8
W-|05435|20:00.0|01:50.4|258.7|25.0|167.1|180.0|10.9
R-|00000|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|01092|04:00.0|01:49.8|257.3|24.4|144.9|162.0|11.2
01|01087|04:00.0|01:50.4|259.9|25.0|165.9|168.0|10.9
02|01085|04:00.0|01:50.6|258.2|25.0|170.5|173.0|10.9
03|01082|04:00.0|01:50.9|256.8|25.2|175.9|180.0|10.7
04|01089|04:00.0|01:50.2|261.2|25.7|178.4|180.0|10.6

I compared the row in detail to my last attempts.

First, comparing it to the 1:52.7 attempt.

  • Pace: this one was faster!
  • Rate:  Identical
  • Power:  better  today!
  • HR: close to identical, but I didn’t push it as high today.

Then I did a cool down.

I’m very happy with this.

Tomorrow:  4 x 20′ / 3′ at 2:06/r18

Tuesday: 4 x 12′ / 1’30” Cat V

3 Comments

Today’s session is a nice short endurance session done at paces a little bit faster than base endurance pace and a little bit higher rate.

          Workout Summary - media/20171212-1135290o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12656|54:00.0|02:08.0|193.9|21.7|144.2|159.0|10.8
W-|12005|48:00.0|01:60.0|202.8|21.8|144.8|159.0|11.5
R-|00656|06:00.0|04:34.5|065.4|19.6|138.4|159.0|02.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|03006|12:00.0|01:59.8|202.7|21.8|136.2|144.0|11.5
01|03002|12:00.0|01:59.9|203.8|21.8|143.0|152.0|11.5
02|03001|12:00.0|01:59.9|202.5|21.9|148.4|157.0|11.4
03|02996|12:00.0|02:00.2|202.3|21.9|151.7|159.0|11.4

Tomorrow:  Big Day…Time to redo my 20′ test.  Last time was 1:52.7 pace (244W).  I will see how I do against a 1:51.0 target.

Sunday: rest, Monday: 6 x (5′ @ 28, 5′ @ 18)

5 Comments

Sunday:  I intended to workout, but I slept in late, ran lots of errands, and set up the Christmas tree.

Monday:  Up at 5:15.  In the gym at 6:45.

          Workout Summary - media/20171211-1315300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|16336|65:12.0|01:59.7|223.0|23.2|159.1|176.0|10.8
W-|16342|65:12.0|01:59.7|212.0|22.1|157.6|176.0|11.7
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|176.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01178|05:00.0|02:07.4|165.6|17.0|121.0|136.0|13.9
01|01385|05:00.0|01:48.3|277.9|27.3|156.6|165.0|10.2
02|01153|05:00.0|02:10.1|167.4|17.8|147.6|165.0|13.0
03|01371|05:00.0|01:49.4|270.6|27.6|162.2|170.0|09.9
04|01162|05:00.0|02:09.1|167.2|17.9|153.8|170.0|13.0
05|01369|05:00.0|01:49.6|269.8|27.0|164.6|173.0|10.1
06|01153|05:00.0|02:10.1|160.3|17.6|156.7|173.0|13.1
07|01357|05:00.0|01:50.5|264.8|27.1|166.5|175.0|10.0
08|01141|05:00.0|02:11.5|162.3|17.9|159.8|175.0|12.8
09|01353|05:00.0|01:50.8|261.8|27.4|168.0|175.0|09.9
10|01151|05:00.0|02:10.4|163.0|17.7|160.6|174.0|13.0
11|01356|05:00.0|01:50.6|261.6|27.6|169.4|176.0|09.8
12|01214|05:12.1|02:08.6|165.2|18.1|161.6|176.0|12.9

That was a bitch!

Tomorrow: 4 x 12′ at 2:01/r22