Sunday: 5 x 1500 / 5′ rest

December 28, 20152 Comments

Pace target: 1:48. Actual: 1:47.2 (thanks to a faster last at 1:44.7)

2K warm up with a three 10 stroke bursts.

Rowed on a static erg. The last rep stung. Other than that, it was just good hard training. Glad to see that I can get the rate up.

2K happy ending cool down.

Workout Summary – Dec 27, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_15500_|_62:51.5_|_02:01.7_|_194.4_|_23.0_|_150.3_|_ 75.4% _|_10.7_|_08.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02000_|_08:01.6_|_02:00.4_|_200.5_|_19.9_|_133.3_|_ 63.4% _|_12.5_|_10.1
02_|_01500_|_05:23.7_|_01:47.9_|_278.6_|_25.9_|_156.4_|_ 79.7% _|_10.7_|_10.7
03_|_01000_|_04:49.2_|_02:24.6_|_115.8_|_19.9_|_129.0_|_ 60.3% _|_10.4_|_05.8
04_|_01500_|_05:23.7_|_01:47.9_|_278.6_|_26.3_|_161.0_|_ 83.0% _|_10.6_|_10.6
05_|_01000_|_04:52.2_|_02:26.1_|_112.2_|_19.7_|_134.3_|_ 64.0% _|_10.4_|_05.7
06_|_01500_|_05:23.5_|_01:47.8_|_279.1_|_26.3_|_163.7_|_ 84.9% _|_10.6_|_10.6
07_|_01000_|_04:54.8_|_02:27.4_|_109.3_|_19.9_|_137.5_|_ 66.3% _|_10.2_|_05.5
08_|_01500_|_05:23.0_|_01:47.7_|_280.4_|_27.5_|_165.5_|_ 86.2% _|_10.1_|_10.2
09_|_01000_|_04:55.5_|_02:27.8_|_108.5_|_19.9_|_138.5_|_ 67.0% _|_10.2_|_05.5
10_|_01500_|_05:14.0_|_01:44.7_|_305.1_|_29.8_|_170.2_|_ 89.5% _|_09.6_|_10.2
11_|_02000_|_08:30.2_|_02:07.6_|_168.6_|_20.1_|_144.9_|_ 71.6% _|_11.7_|_08.4

Intervals____|_07500_|_26:48.0_|_1:47.2__|_284.4_|_27.2_|_163.3_|_10.3
Other Meters_|_08000_|_36:03.6_|_2:15.2__|_116.4_|_19.9_|_136.9_|_11.1

Tomorrow: 4 x 20′

Saturday: 4 x 20′ / 1′ rest

December 26, 2015Leave a comment

Nice and cool. 63F at the end. Felt very easy. Low HR and Low Lactate (1.1). Next one, I will push the stroke count up a bit and maintain the same power.

Heart rate plot shows the impact of the nice cool room and good airflow.

Workout Summary – Dec 26, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19662_|_80:00.0_|_02:02.1_|_192.5_|_18.9_|_135.2_|_ 64.7% _|_13.0_|_10.2

Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_02450_|_10:00.0_|_02:02.5_|_190.5_|_18.9_|_127.8_|_ 59.4% _|_13.0_|_10.1
02_|_02446_|_10:00.0_|_02:02.6_|_189.8_|_19.0_|_134.6_|_ 64.3% _|_12.9_|_10.0
03_|_02450_|_10:00.0_|_02:02.4_|_190.6_|_18.9_|_134.3_|_ 64.0% _|_13.0_|_10.1
04_|_02450_|_10:00.0_|_02:02.4_|_190.7_|_18.8_|_138.7_|_ 67.2% _|_13.0_|_10.1
05_|_02455_|_10:00.0_|_02:02.2_|_191.9_|_18.9_|_136.6_|_ 65.7% _|_13.0_|_10.2
06_|_02452_|_10:00.0_|_02:02.4_|_191.0_|_18.7_|_138.4_|_ 67.0% _|_13.1_|_10.2_|_1.1
07_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.2_|_134.4_|_ 64.1% _|_12.9_|_10.3
08_|_02480_|_10:00.0_|_02:01.0_|_197.7_|_19.1_|_137.3_|_ 66.2% _|_13.0_|_10.3

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0188___|___02439___|___0189___|___02450___|___01___|___10___|___130
0188___|___02439___|___0190___|___02446___|___02___|___07___|___132
0188___|___02439___|___0189___|___02450___|___01___|___11___|___137
0188___|___02439___|___0188___|___02450___|___00___|___11___|___137
0188___|___02439___|___0189___|___02455___|___01___|___16___|___136
0188___|___02439___|___0187___|___02452___|__-01___|___12___|___135
0192___|___02456___|___0192___|___02479___|___00___|___24___|___142
0192___|___02456___|___0191___|___02480___|__-01___|___24___|___142
1512___|___19547___|___1515___|___19662___|___03___|__115___|___000

So, 3 strokes off over 80 minutes. And 115 meters over target.

Tomorrow: 5 x 1500 / 5′ rest. Target 1:48

Friday: 4 x 2k / 5′ rest

December 26, 20151 Comment

I took yesterday as a rest day. We had some last minute Christmas prep to do, and a big Christmas Eve feast to prepare. The was beer to be drunk, and chocolate cream pies to be eaten. I had a lovely day.

Je ne regrette rien

Today is Christmas, and after opening our presents and carting my daughter off to the airport for her to meet up with her beau to go skiing in Utah, I came home. And you know what, I was eager to get on the erg. That’s the good thing about a rest day.

Today’s session is another Pete Plan / Wolverine Plan classic. The 4 x 2K. Based on my waterfall at 1:48, I might have chosen a target pace of 1:47. But based on the level of indulgence yesterday, I decided to play it safer and row to a 1:49 target. I think it was a good idea.

It was a nice, hard row. And I pushed it to the edge in the last interval. I was happy to get the rate up.

Workout Summary – Dec 25, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_15000_|_59:57.9_|_01:59.9_|_202.9_|_22.7_|_152.3_|_ 76.8% _|_11.0_|_08.9

Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_02000_|_08:00.0_|_02:00.0_|_202.6_|_20.0_|_130.6_|_ 61.4% _|_12.5_|_10.1
02_|_02000_|_07:16.2_|_01:49.0_|_269.9_|_25.3_|_154.6_|_ 78.4% _|_10.9_|_10.7
03_|_01000_|_04:52.2_|_02:26.1_|_112.3_|_19.1_|_128.7_|_ 60.1% _|_10.8_|_05.9
04_|_02000_|_07:15.7_|_01:48.9_|_270.8_|_25.7_|_160.2_|_ 82.4% _|_10.7_|_10.5
05_|_01000_|_04:53.1_|_02:26.5_|_111.2_|_19.0_|_135.6_|_ 64.9% _|_10.8_|_05.8
06_|_02000_|_07:14.4_|_01:48.6_|_273.3_|_26.2_|_164.4_|_ 85.4% _|_10.5_|_10.4
07_|_01000_|_04:54.4_|_02:27.2_|_109.7_|_19.4_|_140.4_|_ 68.4% _|_10.5_|_05.7
08_|_02000_|_07:01.9_|_01:45.5_|_298.3_|_28.2_|_173.8_|_ 92.0% _|_10.1_|_10.6
09_|_02000_|_08:30.0_|_02:07.5_|_168.8_|_19.3_|_151.6_|_ 76.3% _|_12.2_|_08.8

_____________|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_DPS-
Intervals____|_08000_|_28:48.2_|_1:48.0__|_278.1_|_26.4_|_163.1_|_10.5
Other Meters_|_07000_|_31:09.7_|_2:13.5__|_117.4_|_19.4_|_138.4_|_11.6

So, in the end, a 1:48 average for the intervals.

Tomorrow: 4 x 20′ / 1′ rest

Wednesday : Aborted Marathon

December 25, 20152 Comments

It was not meant to be. I’m on Christmas vacation and for once, I had enough time. I felt pretty good and I wanted to be able to grab the 100 bonus points in the Nonathlon. But things just didn’t work out to plan.

I looked up my PB and it was a 1:59.1 pace. Ouch. That seemed hard, but I was game. I took off at 1:59 and within 5K I realized it was too fast for me. I pushed on to my first water break, at 12192m. I guzzled down some water and got going again, but this time I held it to about a 2:03 pace. This was much better. My HR stayed in better control and I was a lot more comfortable. At least I was for the next 12 minutes or so. At that point I got a call from my car insurance people. It’s a long story, but I needed to handle a problem right away with a few phone calls. It all took about 15 minutes.

I just left the clock running on the marathon. When I pulled again, it showed a projected time of 3:00:00, and an average pace of about 2:30. What a depressing sight. But I pushed on. For about 5 minutes. That’s when my iphone spontaneously stopped playing music. I played around a bit and determined that it was the headphones, ran and got another pair, and got back on the erg.

Now the projected finish was above 3:08:00. And I just started to lose interest. At this point, I had rowed 17 or 18km. I rowed to 20km, had a quick drink and continued. When I got to 25km, I decided that I’d had enough. I had some Christmas shopping to do and some other errands, and the thought of grinding away for another hour was not at all interesting to me.

Maybe, I’ll give it a go in a couple weeks if I have a marathon sized hole in my schedule.

I guess it’s really just another steady state training day.

Tuesday: Waterfall 3K/2.5K/2K

December 22, 2015December 22, 20154 Comments

First workout of mesocycle #2. The target of this mesocycle is long interval work. Here’s the definition of the workout types from the Seiler lecture. I just finished the yellow block. Now I am going into the orange block.

In the Seiler Lecture, these were just 4 x 8min intervals. Since I am easily bored and want a bit more variety in my life, I will be going through different middle distance intervals, like the Wolverine Plan L2s and also including some middle distance time trials, generally on Saturday’s.

So today was the “waterfall”, a classic L2 workout. 3K / 2.5K / 2K with 5 minute rests between. Since I haven’t been doing much work at paces faster than 1:50, I wasn’t sure how it would go. My default starting point for L2 workouts is usually 1:50 pace, but since my long distance work has been going pretty well, I thought I could push it a bit. So I picked a pace target of 1:48.

This turned out to be right at my limit right now. I was hurting at the end of the second and third interval, but I held onto the pace and counted out the strokes.

(note on the workout setup: I did this workout in RowPro by defining a variable interval session. It included

2000 moderate warmup
100 second stop
3000 hard
1000 easy
2500 hard
1000 easy
2000 hard
100 second stop
2000 easy (cool down)

This produces a stroke file that is essentially on continuous 13500m row. This stroke file can be parsed by the amazing danburpee workbook)

Workout Summary – Dec 22, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_13500_|_53:14.9_|_01:58.3_|_211.2_|_23.3_|_154.5_|_ 78.3% _|_10.9_|_09.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02000_|_08:02.9_|_02:00.7_|_198.9_|_20.7_|_128.9_|_ 60.2% _|_12.0_|_09.6
02_|_03000_|_10:47.0_|_01:47.8_|_279.2_|_26.0_|_161.6_|_ 83.4% _|_10.7_|_10.8
03_|_01000_|_04:46.6_|_02:23.3_|_118.9_|_19.9_|_129.9_|_ 60.9% _|_10.5_|_06.0
04_|_02500_|_08:59.0_|_01:47.8_|_279.4_|_26.6_|_169.7_|_ 89.2% _|_10.5_|_10.5
05_|_01000_|_04:59.0_|_02:29.5_|_104.8_|_18.7_|_138.0_|_ 66.7% _|_10.8_|_05.6
06_|_02000_|_07:10.6_|_01:47.7_|_280.5_|_27.3_|_172.2_|_ 90.9% _|_10.2_|_10.3
07_|_02000_|_08:29.8_|_02:07.4_|_169.1_|_20.2_|_148.6_|_ 74.2% _|_11.6_|_08.4

_____________|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_DPS-
Intervals____|_07500_|_26:56.6_|_1:47.8__|_279.7_|_26.5_|_167.1_|_10.5
Other Meters_|_06000_|_26:18.3_|_2:11.5__|_118.3_|_20.0_|_137.2_|_11.4

So, I hit the target and I worked hard. Mission accomplished.

Tomorrow: 4 x 20′ / 1′ rest

Monday: 4 x 20′ / 1′ rest

December 21, 2015Leave a comment

Not on slides for a change. So, that left the question of the right power to target. My guess was 10W higher. My guess turned out to be right. It felt just challenging enough and my lactates were right on target at 1.6mmol/l after 60 minutes.

Here’s my rate and power plan.

I was very close on rate (6 strokes out of 1508) and a bit high on power (89 meters out of 19554m).

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0184___|___02417___|___0184___|___02429___|___00___|___12___|___134
0186___|___02417___|___0187___|___02440___|___01___|___24___|___141
0188___|___02439___|___0189___|___02445___|___01___|___07___|___139
0188___|___02439___|___0188___|___02443___|___00___|___04___|___143
0188___|___02439___|___0189___|___02443___|___01___|___04___|___142
0188___|___02439___|___0190___|___02441___|___02___|___02___|___143
0190___|___02439___|___0191___|___02457___|___01___|___19___|___148
0190___|___02439___|___0190___|___02456___|___00___|___17___|___148
1502___|___19465___|___1508___|___19554___|___06___|___89___|___000

More conventional notation.

Workout Summary – Dec 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19554_|_80:00.0_|_02:02.7_|_189.3_|_18.9_|_138.9_|_ 67.3% _|_13.0_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02429_|_10:00.0_|_02:03.5_|_185.8_|_18.4_|_126.0_|_ 58.1% _|_13.2_|_10.1
02_|_02440_|_10:00.0_|_02:02.9_|_188.4_|_18.7_|_136.2_|_ 65.4% _|_13.0_|_10.1
03_|_02445_|_10:00.0_|_02:02.7_|_189.6_|_18.9_|_136.5_|_ 65.6% _|_12.9_|_10.0
04_|_02443_|_10:00.0_|_02:02.8_|_189.0_|_18.8_|_142.3_|_ 69.7% _|_13.0_|_10.1
05_|_02443_|_10:00.0_|_02:02.8_|_188.9_|_18.9_|_140.7_|_ 68.6% _|_12.9_|_10.0
06_|_02441_|_10:00.0_|_02:02.9_|_188.5_|_19.0_|_143.5_|_ 70.5% _|_12.8_|_09.9 (Lactate 1.6mmol/l)
07_|_02457_|_10:00.0_|_02:02.1_|_192.3_|_19.1_|_140.9_|_ 68.7% _|_12.9_|_10.1
08_|_02456_|_10:00.0_|_02:02.2_|_192.0_|_19.0_|_144.7_|_ 71.4% _|_12.9_|_10.1

Tomorrow: Back to work. New mesocycle. Time to start working the long intervals. The menu is offering a water fall. 3K, 2.5K, 2K. Pace goal is 1:48.

Sunday: 10K Threshold / 500m blast

December 21, 20151 Comment

I was hoping for a 10K PB today, but it didn’t work out to plan.

I rowed this in the afternoon. I did a quick 1K warmup, at home, not on slides.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_01000_|_04:02.5_|_02:01.2_|_196.4_|_19.8_|_122.7_|_ 55.8% _|_12.5_|_09.9

Rowing at pace felt tough. I did not go into the row with a ton of confidence. But, off I went. I set up one pace boat at 1:49.6 and another at 1:49.5. I held them off through almost 7K, but then I blew up. I paddled for a few seconds, and then brought the pace back down to bout a 1:53 or so and just pushed through the rest of the way. I wish I had just slowed down to that pace and continued versus breaking form, but I got a bit bummed out when I saw the PB slipping away.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_36:49.3_|_01:50.5_|_259.6_|_25.9_|_167.3_|_ 87.4% _|_10.5_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:38.0_|_01:49.0_|_270.2_|_25.3_|_145.7_|_ 72.1% _|_10.9_|_10.7
02_|_01000_|_03:38.1_|_01:49.1_|_269.9_|_25.9_|_160.7_|_ 82.7% _|_10.6_|_10.4
03_|_01000_|_03:39.0_|_01:49.5_|_266.4_|_26.3_|_164.9_|_ 85.7% _|_10.4_|_10.1
04_|_01000_|_03:39.5_|_01:49.8_|_264.6_|_26.2_|_167.9_|_ 87.9% _|_10.4_|_10.1
05_|_01000_|_03:38.6_|_01:49.3_|_268.1_|_26.1_|_170.7_|_ 89.9% _|_10.5_|_10.3
06_|_01000_|_03:39.5_|_01:49.7_|_264.9_|_26.2_|_173.3_|_ 91.7% _|_10.4_|_10.1
07_|_01000_|_03:40.7_|_01:50.3_|_260.6_|_26.4_|_174.2_|_ 92.4% _|_10.3_|_09.9
08_|_01000_|_03:51.0_|_01:55.5_|_227.1_|_24.9_|_170.1_|_ 89.5% _|_10.4_|_09.1
09_|_01000_|_03:44.1_|_01:52.1_|_248.7_|_25.4_|_171.1_|_ 90.1% _|_10.5_|_09.8
10_|_01000_|_03:40.8_|_01:50.4_|_260.2_|_26.1_|_173.3_|_ 91.7% _|_10.4_|_10.0

So, not the time I was hoping for, but still a rankable performance.

Then I did a 2K happy ending cooldown.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:29.5_|_02:07.4_|_169.3_|_19.8_|_146.9_|_ 73.0% _|_11.9_|_08.6

I logged my score into the Nonathlon site, and noticed that this left me 2 points behind a team mate of mine on Free Spirits. All the frustration from the time trial kind built up in me and I dial up a 500m piece on RowPro. Now, I have not done ANY sprinting for the past while, I just wanted to row away the anger. It did the trick. My legs were heavy and my lungs were shot, but for 55 strokes or so, I didn’t really care.

The HR plot looks weird because the connection between strap and PM was a little intermittent.

Workout Summary – Dec 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_00500_|_01:32.4_|_01:32.4_|_443.3_|_34.4_|_157.7_|_ 80.6% _|_09.4_|_12.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00100_|_00:18.5_|_01:32.6_|_440.2_|_32.4_|_120.3_|_ 54.1% _|_10.0_|_13.6
02_|_00100_|_00:18.4_|_01:31.9_|_451.4_|_32.7_|_154.1_|_ 78.1% _|_10.0_|_13.8
03_|_00100_|_00:18.4_|_01:32.0_|_449.9_|_35.9_|_167.5_|_ 87.6% _|_09.1_|_12.5
04_|_00100_|_00:18.5_|_01:32.5_|_442.1_|_35.7_|_171.3_|_ 90.3% _|_09.1_|_12.4
05_|_00100_|_00:18.6_|_01:33.1_|_433.0_|_35.4_|_172.9_|_ 91.4% _|_09.1_|_12.2

Definitely something I will have to come back to after I do my power and sprinting mesocycle.

Friday: 4 x 20′ / 1′ rest – L4

December 18, 2015Leave a comment

The most interesting part of this workout was listening to the Boradway Cast Recording of the new musical Hamilton. Which is the most awesome collection of music that I have experienced in twenty years. It’s amazing. Basically a hip-hop interpretation of the biography of of of America’s founding fathers, Alexander Hamilton. It is really more of an opera than a standard musical. Almost the whole thing is sung, so you can follow the plot completely from the songs. And the songs are remarkable. The hip-hop rap form provides a perfect vehicle to deliver plot and express conflict. Really just incredible.

The row was fine. HR was a bit higher than yesterday, and the lactates were up a smidge as well at 1.9mmol/l. Still in the right range, but right up against the top limit.

The rate plan was exactly the same as Wednesday.

I was right on target for rates, and slightly lower power than Wednesday, putting me closer to target for that too. I would have hoped for lower HR, lactate and RPE because of that, but I think I’m showing the training load.

The HR chart shows the ups and downs following the power. Most of the drift happened between the 20 minute and 40 minute mark, with a plateau from there to the end.

Tomorrow: 10K threshold. Target pace 1:49.5

Thursday: 10 x 3′ / 1′ rest – Not my best work

December 17, 2015December 17, 20153 Comments

The original plan was for 15 reps at 1:50. I pushed through the first 10 reps a little bit ahead of target, but I was digging deeper than I wanted to right from the start. I wasn’t feeling all that great, I was have some digestion issues and frankly, I was in a pretty crappy mood as well. Anyway, it all added together and I had an “aw screw this” moment after the 10th rep. I took an extra minute of rest and then tried to get back on track. But less than a minute into the 11th rep, I gave up on it.

So, I’m disappointed in myself for bailing instead of finishing the session at a slower pace. But, it’s just a single workout and I was pretty obviously working hard. Tomorrow is another day. I was physically shattered afterward. I sat on a bench in the locker room for about 10 minutes with a towel over my head waiting to feel better.

Tomorrow: 4 x 20′ / 1′ rest Lazy Man’s L4.

Saturday: 10K threshold. I should be able to beat my PB. My PB is 36:33, which is a 1:49.7. Using the Free Spirits Pace Predictor and plugging in my HM and 60′ results, I get a predicted time of 36:23 (1:49.2 pace). So, it will be close, but possible. It also predicts that I could do 8325m for 30′, which would also be a nice improvement over my current 8266m PB. I guess that could be a project for next week.

This week is also the final week of my Long Threshold mesocycle. Next week I move to the long interval mesocycle, mainly at 6K pace or faster for the HIT workouts. So far, the plan is working. My long distance times have never been better. I should really try to find the time and grit to do a FM. I’d probably do pretty well on that too.

Wednesday: 4 x 20’/ 1′ L4

December 16, 2015Leave a comment

Legs felt a bit heavy this morning. I guess I should expect it on the morning after an afternoon session. I have come to believe strongly that the primary way to improve my racing fitness is by doing as many aerobic meters as I can, and do them at an intensity that allows me to push high intensity sessions very, very hard.

My HR and lactates have been nice and low for the past couple of steady state sessions, so I pushed up the stroke count, but just a little.

Today, I just repeated the same 10′ sequence 8 times.

It has been great having the stroke rate to focus on. I was right on rate target and 4W ahead on power. HR was a bit higher and it felt a lot harder in the last 40 minutes. I was working hard. And I think the intensity was just about right. My lactates were 1.8mmol/l at 60 minutes.

Tomorrow: The training plan calls for a 60′ Threshold session, but I gotta say, after my triumph last weekend, I have no desire to do another hard 60 minutes, and I am warming up for an assault on my 10K PB this weekend.

So, I want a fair amount of intensity, but not destroy me. The obvious answer, another interval format L3. Back to my favorite…15 x 3′ / 1′ rest. Last time for this workout, my pace was 1:51. This week, I think I target 1:50 at 28 spm for all intervals.

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