Sunday – November 3 – 3 x 30′ / 2′
Down on the cape, on slides. But now with a fan! What a difference it made.
The plan was to row this at 165W, but as time rolled on, and my HR stayed nice and low, I was able to push it up and did the last 30 minutes at 175W. Nice to be able to push harder in one of these sessions for a change.
Workout Summary - media/20191103-1816170o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|21991|01:35:59.8|02:11.0|162.6|19.6|134.1|145.0|11.7 W-|21141|01:29:27.5|02:06.9|171.3|19.8|134.9|145.0|12.0 R-|00854|00:06:00.0|03:30.9|044.0|17.7|123.0|145.0|08.3 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|06936|29:38.8|02:08.2|166.5|19.1|128.9|136.0|12.2 01|07054|29:48.7|02:06.8|171.9|20.1|135.7|142.0|11.8 02|07151|30:00.0|02:05.9|175.5|20.1|140.1|145.0|11.9
Monday – November 4 – L1 – 4 x 1000 / 5′
The classic, soul crushing sprint workout.
I managed the 8×500/3’30” at a 1:44 pace. When I have been doing the Pete Plan, I saw a 2 to 3 second delta between the pace for 8×500 and 4×1000. I am also interested in building some success here, so I decided to set a reasonably soft target, 1:48.
First a fletcher warmup. Felt better than I have on an erg this entire season. Good rate control. Felt good at the paces.
Workout Summary - media/20191104-1307140o.csv --|Total|-Total----|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time-----|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|05048|00:20:19.0|02:00.7|204.7|20.2|141.1|163.0|12.3 W-|05052|00:20:19.0|02:00.7|204.7|20.2|141.1|163.0|12.5 R-|00000|00:00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00984|04:19.0|02:11.6|166.8|16.9|110.8|130.0|13.5 01|00995|04:00.0|02:00.6|199.6|20.3|136.9|144.0|12.2 02|00764|03:00.0|01:57.8|213.5|22.2|146.0|148.0|11.5 03|00264|01:00.0|01:53.7|238.3|23.9|150.4|152.0|11.1 04|00137|00:30.0|01:49.2|264.1|25.8|153.7|156.0|10.6 05|00489|02:00.0|02:02.8|190.5|18.3|154.9|158.0|13.3 06|00283|01:00.0|01:46.2|290.0|27.8|153.8|158.0|10.2 07|00495|02:00.0|02:01.2|200.1|18.5|157.8|160.0|13.4 08|00149|00:30.0|01:40.6|332.9|30.1|156.1|159.0|09.9 09|00491|02:00.0|02:02.2|196.0|18.6|159.0|163.0|13.2
Then I set up for the intervals.
The first felt pretty easy, so I pushed a little to negative split the next one. That one was OK too, so I decided to try to beat 1:46 for the third. That worked out OK too, so I decided to try to beat 1:45 for the last one. That was a bit of a stretch. I started up at 30 spm and I was looking at 1:44s and 1:43s, but it took a very long time to get to halfway, and I was feeling the pain around then. I pulled tried to lighten up my stroke and focus on technique to distract myself. That got me to 250 to go, and then I just counted the strokes down. No problem.
That was good fun. Target for next time is a scary 1:46.
Tomorrow: Hopefully 4×20 if I have enough time in the morning. Again starting at 165 and adjusting up or down to stay below 145bpm.