Sunday: 10K Putsch!

October 25, 20153 Comments

Rest day yesterday.

This morning, I was planning to go rowing. I got up and headed out the the lake. When I got there, I rapidly reconsidered my decision. It was 44F, grey and raining. There was a little wind, but the forecast was predicting it getting stronger. And when I checked the online sign up sheet, I saw that most of my clubmates had scratched and undoubtedly rolled over and went back to sleep.

I drove home instead of rowing. So, that left me wondering…What should I do. The plan called for a hard distance piece, but the idea of sitting down and doing a 6K TT was not appealing in the least. I decided to give myself a break and have a little fun. I was going to dig up one of my favorite erg workouts. The 10K Putsch!

Plan:

2K warmup
10K with a prescribed negative split
- 1K at 2:00
- 1K at 1:59
- 1K at 1:58
- and so on until the last 1K is at 1:51
Free rate
No HR Cap

This workout is adapted from “Erg: 75 workouts for Athletes”, by Lisa Schlenker, a great book, but apparently out of print right now. In that book, the workout is a little different.

It’s in 2K blocks and it’s a bit faster pace. Even with my more gradual pace ramp, I’ve struggled with the Putsch in the past. But not today!

First, the warmup. 2K starting slow and building speed every 500m. Felt very easy and nice low HR.

Workout Summary – Oct 25, 2015 — Warmup
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:06.9_|_02:01.7_|_194.1_|_19.5_|_124.0_|_ 56.8% _|_12.7_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:09.1_|_02:09.1_|_162.5_|_16.7_|_104.0_|_ 42.5% _|_13.9_|_09.7
02_|_00500_|_02:04.3_|_02:04.3_|_182.1_|_18.3_|_120.5_|_ 54.3% _|_13.2_|_09.9
03_|_00500_|_01:59.2_|_01:59.2_|_206.5_|_20.6_|_130.0_|_ 61.0% _|_12.2_|_10.0
04_|_00500_|_01:54.2_|_01:54.2_|_235.1_|_22.6_|_138.7_|_ 67.2% _|_11.6_|_10.4

Next, the main event. I set this up in RowPro as 10×1000 intervals with zero rests. That way I could see the average pace for each split and aim to for the target. The first pull of each interval generates a very fast pace reading. I was just rowing normally through the end to the beginning, but the data shows the pace transient. You can see that I had a fair bit left in the tank when I got to the last 1000m, so I aimed at (and beat) 1:45 as my pace target. It stung.

Workout Summary – Oct 25, 2015 – 10K Push
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_38:06.8_|_01:54.3_|_234.1_|_23.0_|_152.5_|_ 76.9% _|_11.4_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:59.6_|_01:59.8_|_203.5_|_20.8_|_127.4_|_ 59.1% _|_12.0_|_09.8
02_|_01000_|_03:57.4_|_01:58.7_|_209.4_|_21.2_|_138.9_|_ 67.3% _|_11.9_|_09.9
03_|_01000_|_03:54.8_|_01:57.4_|_216.2_|_21.5_|_142.6_|_ 69.9% _|_11.9_|_10.1
04_|_01000_|_03:52.7_|_01:56.4_|_222.2_|_22.2_|_146.3_|_ 72.6% _|_11.6_|_10.0
05_|_01000_|_03:50.8_|_01:55.4_|_227.6_|_22.6_|_150.2_|_ 75.3% _|_11.5_|_10.1
06_|_01000_|_03:48.9_|_01:54.5_|_233.3_|_23.1_|_153.8_|_ 77.9% _|_11.4_|_10.1
07_|_01000_|_03:46.6_|_01:53.3_|_240.7_|_23.6_|_158.0_|_ 80.8% _|_11.2_|_10.2
08_|_01000_|_03:44.6_|_01:52.3_|_247.0_|_23.8_|_161.6_|_ 83.4% _|_11.2_|_10.4
09_|_01000_|_03:42.4_|_01:51.2_|_254.7_|_24.6_|_165.9_|_ 86.5% _|_11.0_|_10.4
10_|_01000_|_03:29.0_|_01:44.5_|_306.8_|_27.9_|_174.6_|_ 92.7% _|_10.3_|_11.0

Then a nice long cool down. Started at 2:00 pace and slowed down by 5 seconds every 1000m. Sort of a backwards push.

Workout Summary – Oct 25, 2015 – Cool down
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_21:33.9_|_02:09.4_|_161.6_|_18.4_|_142.9_|_ 70.1% _|_12.6_|_08.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:58.6_|_01:59.3_|_206.2_|_21.6_|_148.2_|_ 73.9% _|_11.6_|_09.5
02_|_01000_|_04:09.1_|_02:04.5_|_181.2_|_19.8_|_151.4_|_ 76.2% _|_12.2_|_09.2
03_|_01000_|_04:18.8_|_02:09.4_|_161.5_|_17.9_|_145.6_|_ 72.1% _|_13.0_|_09.0
04_|_01000_|_04:28.8_|_02:14.4_|_144.2_|_16.5_|_138.1_|_ 66.7% _|_13.5_|_08.7
05_|_01000_|_04:38.7_|_02:19.4_|_129.3_|_16.8_|_129.8_|_ 60.9% _|_12.8_|_07.7

A very satisfactory workout. I was looking back and almost a year ago on Nov 15, I attempted the same workout and burnt out before I got to the middle. I did a flat paced 10K at 1:53.4 which was a maximal effort. Today was much easier. I’m pumped.

Thursday: October Cross Team Challenge 15 x 1′ /1′ rest

October 23, 20152 Comments

Landlocked due to boat damage. So I decided to substitute my OTW short interval session with an erg based short interval session. The CTC looked like a pretty good match to what I needed to do.

Plan: (erg on slides)

20 minute fletcher style warmup
15 x 1′ /1′ rest
pace target: under 1:40
rate: over 30

That went better than I thought it would. I beat the target and had enough oomph left over to deliver a punishing last rep. I thought I was going to puke, pass out and wet myself at the end of the last rep, so I guess I pushed it hard enough.

This puts me in about the “right” place in terms of team and overall scoring for the CTC. And it was a really good workout.

4 x20′ / 1′ rest @ 185W w/ lactate

October 19, 20152 Comments

It was freezing this morning. About 28F, so I decided to erg instead of rowing outside.

Plan called for steady state. So…

4 x 20’/1′
ramp pace over first 10 minutes (5′ @ 2:15, 5′ @ 2:10, then 2:04 the rest of the way)
lactate test at 60 minutes.

So, in a nutshell, here is a real life example of how uncorrelated HR and lactate can be under different circumstances.

So compare yesterday and today. power within 2 watts. Same exact warmup process. Lactate reading was 0.3 higher today, but HR was 16 beats higher. Thats more than 12% of HRR different.

I was in a different place, at a different time of day, and the room was definitely a bit warmer. I had good airflow in both cases.

The conclusion that I am drawing is that I will continue to use 60′ lactate readings as a measure of intensity. 2.3 is above the high end of what I really want to see, but I don’t want to change training intensity based on a single reading above the limit. So, I think I will hold at 185W, and continue to test. If I read above 2.0 for the next workout, then I will drop 5W.

Tomorrow: Back on the water for a 5x2K / 5′ rest at head race pace and r28.

Sunday: 3 x 20′ / 1′ rest

October 18, 2015Leave a comment

I had intended to take today as a rest day, but I was feeling antsy. So, I decided to do a recovery/endurance session and keep it really tame.

Plan:

3 x 20′ / 1′ rest
slow start: 5′ at 2:15, 5′ @ 2:10
rest of the workout at 2:04 and r18
Measure lactate at end of workout.

Workout Summary – Oct 18, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14432_|_60:00.0_|_02:04.7_|_180.4_|_17.9_|_126.8_|_ 58.7% _|_13.5_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01131_|_05:00.0_|_02:12.6_|_150.0_|_16.4_|_105.0_|_ 43.3% _|_13.8_|_09.1
02_|_01167_|_05:00.0_|_02:08.5_|_164.8_|_17.2_|_118.3_|_ 52.7% _|_13.6_|_09.6
03_|_02424_|_10:00.0_|_02:03.8_|_184.7_|_18.5_|_128.2_|_ 59.7% _|_13.1_|_10.0
04_|_04855_|_20:00.0_|_02:03.6_|_185.5_|_18.1_|_127.8_|_ 59.4% _|_13.4_|_10.2
05_|_04855_|_20:00.0_|_02:03.6_|_185.4_|_17.9_|_132.1_|_ 62.5% _|_13.6_|_10.4

Lactate reading at the end: 2.0. I have done this exact session the last three Sundays. Each Sunday has been the day after a race, so my level of fatigue should be roughly similar. Here are the lactate measurements

October 4th: 3.2 (182W)
October 11th: 2.2 (184W)
October 18th: 2.0 (185W)

Looks like progress to me. It is really strange to me how long my HR needs to be to keep below 2.0mmol/l lactate, but I like the trend that I am seeing. So, I’m going to keep inching the power up a watt at a time and measuring lactates at the 60 minute mark.

Tomorrow: It looks like it is going to be about 30 degrees in the morning and I don’t really feel like freezing my ass off. So, I think I will go erg at work. Probably a 4 x 20′ endurance session.

Sunday: 4 x 20′ / 1′ rest endurance training (with lactate)

October 11, 2015October 11, 20159 Comments

I hopped on the erg today around 2pm. It was nice and cool outside and I opened all the windows.

Plan:

4 x 20′
Slow warmup…First 5′ at 2:15, second 5′ at 2:10, then the rest of the workout at 2:04
1 minute rests to drink water and take a lactate test.

Workout Summary – Oct 11, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19245_|_80:00.0_|_02:04.7_|_180.5_|_17.8_|_128.8_|_ 60.1% _|_13.5_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI_|_lac

01_|_01121_|_05:00.0_|_02:13.8_|_146.0_|_16.2_|_088.8_|_ 31.8% _|_13.8_|_09.0
02_|_01160_|_05:00.0_|_02:09.3_|_162.0_|_17.2_|_116.6_|_ 51.5% _|_13.5_|_09.4
03_|_02410_|_10:00.0_|_02:04.5_|_181.5_|_17.8_|_124.3_|_ 57.0% _|_13.5_|_10.2_|_1.7
04_|_04855_|_20:00.0_|_02:03.6_|_185.4_|_17.9_|_127.8_|_ 59.4% _|_13.6_|_10.4_|_2.1
05_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_17.9_|_134.5_|_ 64.2% _|_13.6_|_10.3_|_2.2
06_|_04847_|_20:00.0_|_02:03.8_|_184.5_|_18.1_|_138.3_|_ 66.9% _|_13.4_|_10.2_|_2.5

Almost identical to last Sunday when I did 3 x 20′ HR was a little lower and the pace was a little faster, but the lactate readings were a bit higher at 20 and 40 minutes, but much lower at 60′.

Last week: 1.1, 1.2, 3.2
This week: 1.7, 2.1, 2.2, 2.5

I think I should stick with 2:04 or 2:05 for now for an endurance pace.

I am now into my taper week for the HOCR. Here’s the plan for that.

Monday: 4K warmup, 4 x 500 with 3:30 minute rests, 4K cool down
Tuesday: 4K warmup, 3 x 500 with 3:30 rests, 4K cool down
Wednesday: 4K warmup, 2 x 500 with 3:30 rests, 2K cool down
Thursday: 4K warmup, 1 x 500, 2k cool down
Friday: Easy recon paddle on the HOCR course
Saturday: 9:20 start time, bow number: 36.

Sunday: 60′ Steady State (3×20’/1′ rest)

October 6, 20153 Comments

My wife and I had plans in the afternoon, so I jumped on the erg as soon as I got up to get some meters in. I was quite sore from the race on Saturday. My ribs, my adductors and my arms were all quite sore. I guess there was a lot of “conventional” movements.

Like Saturday afternoon, I started at lower power and ramped up over 15 minutes. Again, my HR stayed nice and low. A little bit of drift in the last 20 minutes. Lactates were 1.2 at 20′, 1.1 at 40′, and weirdly 3.2 at 60 minutes. It might have been a blown reading, but it might indicate that I had crossed over to building up some lactate in the last few minutes of the last 20′. No matter. I think rowing at a 2:04 (183W) pace for steady state until I see <2.0 at 80′ is the safe bet for now.

Output
Workout Summary – Oct 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14337_|_60:00.0_|_02:05.5_|_176.9_|_17.9_|_129.5_|_ 60.6% _|_13.3_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01118_|_05:00.0_|_02:14.2_|_144.9_|_16.2_|_105.0_|_ 43.3% _|_13.8_|_08.9
02_|_01159_|_05:00.0_|_02:09.4_|_161.4_|_17.4_|_119.3_|_ 53.4% _|_13.3_|_09.3
03_|_01204_|_05:00.0_|_02:04.6_|_181.1_|_18.2_|_127.4_|_ 59.2% _|_13.2_|_09.9
04_|_01208_|_05:00.0_|_02:04.2_|_182.7_|_18.0_|_130.2_|_ 61.1% _|_13.4_|_10.2
05_|_04822_|_20:00.0_|_02:04.4_|_181.7_|_18.2_|_131.0_|_ 61.7% _|_13.2_|_10.0
06_|_04827_|_20:00.0_|_02:04.3_|_182.2_|_18.1_|_136.2_|_ 65.4% _|_13.3_|_10.1

Saturday PM: 30 minute recovery erg

October 6, 2015Leave a comment

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.

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

Wednesday AM: 4×2′ / 3′ rest (on the erg)

September 30, 20152 Comments

I was suited up and ready. I didn’t mind the wind (15-20mph) or the rain (torrential), but when I looked at the weather radar and saw that there were thunderstorm cells heading my way, I decided that doing the session on the erg would be the wiser (if less exciting) option.

I am tapering for the head race this weekend, and the best data that I have seen is that maintaining the intensity while cutting down the duration is the most effective way to maximize VO2Max on race day. So, day 1 of the taper is:

Plan:

4 x 2′ / 3′ rest
rest taken as 30 seconds passive, 2′ active at 2:30 pace, 30 passive
pace target: <1:40 (2K race pace)
rate target ~ 30

I did a 8 minute warmup. basically 2:00 pace with 5 to 10 stroke bursts at 1:40 each minute. It got the blood flowing and opened up the lungs.

Then into the main event. The first interval was fine. It started to bite in the last 30 seconds or so. The next one bit with about 45 seconds to go, and so on. The last interval was pretty tough through the whole last minute. But there were no HD demons in intervals this short and very little pace fading at the end of each. I was glad when it was over, but I felt like I had more to give. The right feeling for a taper workout I suspect.

I did a “Happy Ending” cooldown. 8 minutes total. The first 2′ at 2:00 pace, then slowed to 2:05 for 2′, then 2:10, then 2:15 for the last 2′. I really like these cooldowns. They go by fast and I feel so much better if I do them instead of just walking away after the main set.

Tomorrow: 3 x 2′ / 3′ rest – hopefully on the water.

Forecast for the weekend is now very confused. Half the forecasters think we are going to be hit with Hurricane Joaquin. The other half are scratching their beards thoughtfully and saying “hmmm”.

Tuesday PM: 30r18

September 29, 20152 Comments

Plan:

30r18
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.

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

Tomorrow morning: 4 x 500m at race pace.

Monday PM: 30r18

September 28, 2015Leave a comment

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

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.

Quantified Rowing

Measure – Adjust – Improve

Tag: concept2

Sunday: 10K Putsch!

Thursday: October Cross Team Challenge 15 x 1′ /1′ rest

4 x20′ / 1′ rest @ 185W w/ lactate

Sunday: 3 x 20′ / 1′ rest

Sunday: 4 x 20′ / 1′ rest endurance training (with lactate)

Sunday: 60′ Steady State (3×20’/1′ rest)

Saturday PM: 30 minute recovery erg

Wednesday AM: 4×2′ / 3′ rest (on the erg)

Tuesday PM: 30r18

Monday PM: 30r18