Tag: 2nd session

Saturday PM: 30 minute recovery erg

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Later in the day on Saturday, I was feeling sore and I had a pretty case of “erg cough”.  I thought that an easy 30 minute erg session might make me feel better.  I was right.

I’m experimenting with starting endurance sessions at lower power and ramping up over the first 15 minutes or so.  I did that today and it worked out well.

A very easy session.  I measured lactates at the end 1.3mmol/l.

Screen Shot 2015-10-06 at 11.56.21 AM Screen Shot 2015-10-06 at 11.55.49 AM

Output
Workout Summary – Oct 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_07100_|_30:00.0_|_02:06.8_|_171.8_|_17.5_|_125.8_|_ 58.0% _|_13.5_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01119_|_05:00.0_|_02:14.0_|_145.3_|_16.0_|_110.3_|_ 47.0% _|_14.0_|_09.1
02_|_01162_|_05:00.0_|_02:09.1_|_162.8_|_17.2_|_121.7_|_ 55.1% _|_13.5_|_09.5
03_|_01204_|_05:00.0_|_02:04.6_|_181.1_|_18.2_|_128.5_|_ 60.0% _|_13.2_|_09.9
04_|_01205_|_05:00.0_|_02:04.4_|_181.7_|_17.8_|_130.5_|_ 61.3% _|_13.5_|_10.2
05_|_01206_|_05:00.0_|_02:04.4_|_181.8_|_18.0_|_130.6_|_ 61.4% _|_13.4_|_10.1
06_|_01203_|_05:00.0_|_02:04.7_|_180.6_|_18.0_|_131.1_|_ 61.8% _|_13.4_|_10.0

Tuesday PM: 30r18

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Plan:

  1. 30r18
  2. first 5′ at 165W, 5′ @ 170W, 5′ @ 175, 15′ @ 180W

Did not go to plan.  Very heavy legs from the morning session.  HR rose precipitiously as soon as I went to 175W.  Retreated back to 170W for the last 15 minutes.  Despite the very low power and HR right at 70% HRR, lactate reading at the end was 2.8mmol/l

Still no air movement and very humid in the gym.  I sweated up a storm, but I think the main issue was just fatigue from the morning.  So, an even slower start and a lower end power.

Screen Shot 2015-09-29 at 6.05.13 PM

30:00.0, 18 spm, 7085m, 170.7W

Tomorrow morning:  4 x 500m at race pace.

Monday PM: 30r18

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Today I started adding a second “easy” session on days when I have time.  The intent of these is to keep it very tame and just add some endurance meters.

I targeted 180W, which today was a bit too high.

30:00.0, 7220m, 18 spm, 180.7W, 2.1 mmol/l

Screen Shot 2015-09-28 at 5.45.27 PM

You can see that there was a linear rise in HR through the session and the end lactate was 2.1mmol/l, which is higher than what I would like to see.  In these sessions, I would be happier to see something around 1.5.

So, why was 180 no problem over the weekend but not today.

  • Over the weekend, it was not a second session in the same day
  • The temperature was lower on Saturday (65 vs 72)
  • I had good airflow on Saturday, not today
  • I was wearing a shirt today, not on Saturday
  • I started at 173W for the first 20 minutes on Saturday, my avg for the first 10 minutes was probably 184W.

Next time I do a 30r18.

  • Use a fan
  • Start at 165W for the first 5 minutes, then 170W for 5, then 175 for 5, then 180W for the last 15.

We’ll see what that yields.