Tag: 10′

Tuesday: September CTC – 10′

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I prepared for anything this morning.  I dressed for rowing outside, and packed my sneakers to do an erg session in case the weather was no good.  Turns out the weather was awful.  Chilly with a steady, light rain and a blustery wind.  So, I drove straight to work with the intention to do the September CTC.

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First, a Fletcher warmup.

Then the main event!  I targeted a 1:48 pace.  This turned out to be pretty close to a maximum effort.  I backed off a little with 3 minutes to go because I felt like I was losing it.  I let it slide to a 1:50 pace until there was a minute and a half to go and then picked it back up again for the last 40 strokes.

After a bit of gasping, I set up for a quick 2K cool down.  I was aiming for 9:00.0.  I missed it by 0.2

Tomorrow:  Training plan calls for a steady state OTW session.  Who am I to argue.

 

Tuesday: 3 x 10′ / 5′ rest – Tough!

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Felt a whole lot better today.  Good thing too, because I had a bitch of session on the agenda.

Plan:

  • 3 x 10′ intervals
  • 5′ active rest
  • pace target: <1:50 (Last time, my paces were 1:49.2, 1:50.8 and 1:51.4, in that order for a painful, painful session with a 1:50.5 avg)
  • rate target: 26-28

 

Still challenged by the painsled tool flow.  So here’s the monitor pic.  The first rep was the warmup, and the last 3 were the work intervals.  I rowed through the rests with about 15 seconds for a drink in each.  I rowed through the last rest as a quick cool down.

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Pretty easy to work out that average…1:49.3.  Surprisingly, it felt just as hard as the 5K at 1:46.4.  Not sure why that is.

Here’s the view from Strava.  You can at least see the bursts in the warmup and the cool down profile.  Tough to get anything else from the picture though.  Not sure what the deal is with the speed.  I would have expected the power and speed to look identical, but they don’t.

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Tomorrow:  4 x 20′ L4

Tuesday: 3 x 10′ / 5′ rest

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Tough row.  I did it in the late afternoon after painting the kitchen ceiling.

I went out a bit too quick in the first rep and was in tough shape for the last 2.  These 10′ intervals are awful!  The seem to go on forever.  And my pace today was not much faster than what I held for my magical 60′ piece, but it took a real toll on me.

I seem to have caught the rowpro crashing bug.  I tried to start it up twice and both times it stopped responding within 30 seconds of startup and crashed.  I have to assume that there was some kind of a toxic windows update.

So I did this with HR data on my iphone and manually transcribed data from the PM.

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Tomorrow:  4 x 20′ / 1 rest  (L4 Format)