Saturday: 4×20’/1′ rest with lactates

September 26, 20152 Comments

I got home from California around 6pm, and then my wife and I headed straight out to meet my sons for dinner in Cambridge. We were home early though, apparently they had an party to go to. The life of a 22 year old can be so challenging at times.

I rescheduled my hard row from this morning to Sunday so I could accept delivery of a new couch at home this morning. Instead, I did an easy 80′ endurance session. Another edition in the lactate experiment series.

The session was done mid-afternoon. The temperature was lovely, mid 60s and I had a fan running. It was nicely cool.

Today the plan was:

4 x 20′ / 1′ rest
rate: 18
pace: 176W
lactate tests at the end of each 20′ interval

Output
Workout Summary – Sep 26, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19217_|_80:00.0_|_02:04.9_|_179.7_|_17.8_|_129.9_|_ 61.0% _|_13.5_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI_|_lac

01_|_04773_|_20:00.0_|_02:05.7_|_176.2_|_17.8_|_127.7_|_ 59.3% _|_13.4_|_09.9_|_1.2
02_|_04786_|_20:00.0_|_02:05.4_|_177.7_|_17.7_|_131.3_|_ 61.9% _|_13.5_|_10.0_|_1.2
03_|_04812_|_20:00.0_|_02:04.7_|_180.5_|_17.8_|_131.0_|_ 61.7% _|_13.5_|_10.1_|_1.4
04_|_04846_|_20:00.0_|_02:03.8_|_184.4_|_17.8_|_129.9_|_ 60.9% _|_13.6_|_10.4_|_1.6

It was insanely easy. My HR rose up a little faster in the first 20 minutes than last time, but stopped rising when it hit about 130. After 20 minutes I did my first lactate test. 1.2mmol/l…That’s nicely low.

I decided to nudge the power up by 2 watts and aimed at 178. It still felt like coasting. My HR drifted around between 128 and 136. It seemed I could make it rise a bit by slowing down the rate to 17, and make it drop back down by picking it back up to 18. At the end of this 20 minutes my lactates were still 1.2mmol/l…Cool.

So, I decided to keep nudging up the power. The next 20 minutes I did at 180W. This felt like a little bit more work, but my HR was still locked in the 130-135 range with no discernible drift. Lactates at the end of this one were 1.4mmol/l… Interesting, so adding a bit more power was enough to start nudging it up.

For the last 20 minutes, I added another 4 watts to see what happened. In terms of HR, nothing happened. I stayed right in the 130-135 range again with zero drift. But the lactates noticed. The test at the end were 1.6mmol/l…Still well below the threshold of 2.0, but again showing the effect of slightly higher power.

Here is this test compared to the others

So, what conclusions can I come to from this data.

I think that easing off on the steady state power for all my OTW and erg endurance training for the past couple weeks is already starting to pay off in terms of improved watts @ lactate performance.
Cool weather helps a lot.
Boris’s theory about older athletes needing more time to get their metabolic machinery going is making more sense to me. I think today’s results would have been very different if I had just started at 184W. By starting at a lower power, my theory is that I limited the ultimate rise in HR and lactate later in the workout. I think I will start doing the first 20 minutes as a power ramp, maybe start about 15 watts down from target and bump up 5W after each 5 minutes.

Tomorrow: Hard 5k on Quinsig. The weather is supposed to be beautiful. Clear, sunny, calm and a chilly 44F. I’m very psyched!

Wednesday: 4×20’/1′ rest – lactate test at 175W

September 23, 2015September 23, 201514 Comments

This morning I had a meeting with a customer so, I was unable to get out on the water. Pity, because it was a beautiful, cool, sunny, windless day. But I was able to make time for an erg session in the early afternoon.

I decided that today would be a good day to run the next installment of my lactate level during endurance session experiment. Last time, I was running at 180W and my HR and lactates blew through the roof! Today, the plan was to back off the power to 170W and measure lactates every 20 minutes during an 80 4×20’/1′ rest session.

Here is the plots for watts, SPM and HR. As it appears, it was incredibly easy. My HR nudged into the UT2 zone, and only by a beat or two and only in the last 25 minutes or so. I tried to do 170W, but it I was in a groove in the first piece at 173W, and then, after that, I just decided to hold 175W. My HR was so ridiculously low, I didn’t see much harm.

Output
Workout Summary – Sep 23, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19047_|_80:00.0_|_02:06.0_|_175.0_|_17.8_|_128.1_|_ 59.7% _|_13.4_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_04745_|_20:00.0_|_02:06.5_|_173.1_|_17.8_|_120.3_|_ 54.1% _|_13.3_|_09.7
02_|_04766_|_20:00.0_|_02:05.9_|_175.5_|_17.6_|_125.8_|_ 58.0% _|_13.5_|_10.0
03_|_04766_|_20:00.0_|_02:05.9_|_175.4_|_17.9_|_132.1_|_ 62.5% _|_13.3_|_09.8
04_|_04771_|_20:00.0_|_02:05.8_|_175.9_|_17.8_|_134.2_|_ 64.0% _|_13.4_|_09.9

When you compare these results to the last two tests, it becomes clear just how sharp the between training at an intensity below the aerobic threshold and above it. At 181W, I was producing just a little bit more lactate than I could process and the levels steadily climbed. At 176W, I was able to process all the lactate produced and the levels stayed low and actually declined after 40 minutes.

The other thing that is clear from these results is that when my lactate levels are stable, the amount of HR increase is lower than if I am accumulating lactate, but the effect is not that pronounced. A big difference is the HR after 20 minutes. And then the rise from 20 minutes to 80 minutes was 13% or 21% for the higher wattages and 10% for the 175W.

But, I think this illustrates that the best way to train at or below 2.0 mmol/l lactate level is to actually measure lactates. At best, there will be a short term, loose correlation between HR and lactate, and one of the primary effects of endurance training will be to increase the HR at which you are not accumulating lactate.

Here the plot comparing HR and Lactate for the 3 trials.

Pretty remarked the difference 6 watts makes! Now, I just need to slowly inch up the power and keep testing at 20 minute intervals to make sure I stay at or below 2.0mmol/l.

Now I am on a plane to California. I plan to do an easy endurance session tomorrow morning (HR cap of 70% HRR, 145). And then take a rest day on Friday since I have an early flight and don’t arrive home until evening.

Saturday: 90′ Lactate Experiment

September 13, 201510 Comments

I was really tired on Friday night, so I decided to sleep in instead of rowing on Saturday morning. I needed the sleep, all 12 hours of it!

After running around, doing errands, I decided to do an erg session in the late afternoon. I had not eaten since 9AM, and I started around 4PM, so I was reasonably fasted. I wanted to duplicate my situation rowing in the mornings as closely as I could.

I wanted to get a better feeling for what my lactate and HR did in a longer session at constant power. I’ve been doing steady state sessions around 190W and I thought that was reasonably close to a 2.0 mmol/l intensity. So, the experiment design was simple.

Row a sequence of 9 – 10 minute pieces at 190W, and measure lactate after each during a 1:30 rest. Here is the RowPro view of the experiment

And the split data:

Output
Workout Summary – Sep 13, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19862_|_90:24.0_|_02:16.5_|_137.5_|_17.9_|_145.8_|_ 72.2% _|_12.2_|_07.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02450_|_10:00.0_|_02:02.4_|_190.7_|_19.5_|_129.2_|_ 60.5% _|_12.6_|_09.8
02_|_00049_|_01:30.0_|_15:22.2_|_000.4_|_02.7_|_116.3_|_ 51.2% _|_12.2_|_00.2
03_|_02453_|_10:00.0_|_02:02.3_|_191.4_|_20.0_|_135.2_|_ 64.7% _|_12.3_|_09.6
04_|_00038_|_01:30.0_|_19:59.2_|_000.2_|_02.0_|_130.0_|_ 61.0% _|_12.5_|_00.1
05_|_02451_|_10:00.0_|_02:02.4_|_190.9_|_19.9_|_141.6_|_ 69.2% _|_12.3_|_09.6
06_|_00057_|_01:30.0_|_13:03.5_|_000.7_|_03.3_|_125.2_|_ 57.6% _|_11.5_|_00.2
07_|_02450_|_10:00.0_|_02:02.4_|_190.7_|_19.8_|_144.9_|_ 71.5% _|_12.4_|_09.6
08_|_00055_|_01:30.0_|_13:33.1_|_000.7_|_04.0_|_125.2_|_ 57.6% _|_09.2_|_00.2
09_|_02451_|_10:00.0_|_02:02.4_|_191.0_|_20.0_|_147.7_|_ 73.6% _|_12.3_|_09.5
10_|_00043_|_01:30.0_|_17:23.5_|_000.3_|_02.7_|_135.3_|_ 64.7% _|_10.8_|_00.1
11_|_02453_|_10:00.0_|_02:02.3_|_191.3_|_20.3_|_152.0_|_ 76.6% _|_12.1_|_09.4
12_|_00038_|_01:33.0_|_20:28.0_|_000.2_|_01.9_|_147.3_|_ 73.3% _|_12.6_|_00.1
13_|_02458_|_10:00.0_|_02:02.1_|_192.5_|_20.2_|_157.3_|_ 80.4% _|_12.2_|_09.5
14_|_00032_|_01:33.0_|_24:08.3_|_000.1_|_01.3_|_146.0_|_ 72.3% _|_16.1_|_00.1
15_|_02383_|_09:48.0_|_02:03.4_|_186.3_|_20.2_|_160.3_|_ 82.5% _|_12.0_|_09.2

This resulted in the following data:

Which, when graphed, looks like:

So, what does this mean?

190W is too high of a power level for me right now.
My HR takes a while to work it’s way up, but the lactate tracks effort pretty quickly
My endurance is suspect. The plateau from 20 to 30 is interesting. I was able to hold that for that period, but I guess I fatigued and started to rely on more fast twitch muscles, which started to generate more lactate. That’s also the point in the row where it started to feel like work.
I was still in my UT1 band until after 60 minutes of rowing, but my lactates were way above the 2.0mmol/l target. My rule of thumb of keeping it below the top end of UT1 is NOT a good guideline.

This was valuable enough that I think I will try it again next weekend at 185W. I suspect that the plateau will be lower and longer, but will break free again and start to climb.

Wed: 5×10’/1′ rest

September 9, 2015September 9, 20151 Comment

I had a hole in my schedule so I squeezed in an hour in the gym. I wasn’t sure how well it go, so I started slow and sped up in each interval.

The targets were:

2:08
2:06
2:04
2:02
2:00

Actual results were:

First interval was interrupted about 2 minutes in. I was rowing on slides and it was horrible. I think the shock cords are going, or the slides were out of alignment or something. I couldn’t get a smooth stroke in to save my life. I jumped off the erg, yanked it off the slides and finished the session that way.

Heart rate data was wonky in the first interval, but calmed down after that.

I liked to see the plateau at 151 for a 2:00 pace. Maybe my aerobic fitness isn’t as bad as I fear.

Tomorrow: Back on the training plan…

Short rest intervals: 4 x (5 x 2′ on / 30″ paddle) / 2′ rest

Target r26 and 2:15 pace

Frustrated: Blown 30 minute Threshold workout on the erg

August 29, 2015August 30, 2015Leave a comment

Argghhhhh. What a frustrating end to the week. This week has been very up and down. Monday and Tuesday were lovely workouts. I was forced to miss wednesday because I needed to prep for a big meetig at work. Then a great workout on Thursday. Friday was another bust. I needed to be in Rhode Island for a meeting at 7am, which blew up my chance for a morning row, and then the traffic was so heavy getting from RI back to work that I missed the chance to erg at lunch time. Then I spent most of the afternoon getting “constructive feedback” on some projects that are behind schedule and over budget. I left work and then sat in traffic again for another couple of hours. By the time I got home, I was a wreck.

I had planned to get up extra early this morning to meet some folks for a friendly 5K on Lake Quinsigamond. This is a group from another club on the lake that train together for head races and they invited me to join in. But by the time I got to bed at midnight, I just couldn’t face another short nights sleep and cancelled out. The fact that Sunday morning, I need to get up early and fly to Taiwan was also in the back of my head.

I got up around 8 am and I figure I would do some erg penance. A 30 minute threshold workout seemed to fit pretty well.

Plan

2K WU
30 minute threshold. Target pace 1:52 (to get just over 8K). Target rate 26.
2K cool down

It all went just fine for about 10 minutes. But I started too fast, averaging about 1:50.5 for the first 10 minutes and my HR was skyrocketing. I tried to pull back to a 1:55, but I had dug myself too deep of a hole and kept digging when the warning signs started to appear. I ended up with 4 HDs, and a much reduced pace for the last two thirds of the piece.

It was awful.

Warmup. Nice and controlled. burst of 10, burst of 20, burst of 20.

Workout Summary – Aug 29, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_07:45.4_|_01:56.3_|_222.2_|_22.8_|_139.8_|_ 68.0% _|_11.3_|_09.7

Workout Summary – Aug 29, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_07712_|_30:00.0_|_01:56.7_|_220.2_|_24.6_|_167.8_|_ 87.8% _|_10.5_|_09.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01360_|_05:00.0_|_01:50.3_|_260.8_|_25.6_|_152.5_|_ 77.0% _|_10.6_|_10.2
02_|_01356_|_05:00.0_|_01:50.6_|_258.6_|_25.6_|_171.9_|_ 90.7% _|_10.6_|_10.1
03_|_01268_|_05:00.0_|_01:58.3_|_211.2_|_24.2_|_170.6_|_ 89.8% _|_10.5_|_08.7
04_|_01203_|_05:00.0_|_02:04.7_|_180.5_|_23.0_|_164.0_|_ 85.1% _|_10.5_|_07.8
05_|_01278_|_05:00.0_|_01:57.3_|_216.7_|_24.4_|_174.7_|_ 92.7% _|_10.5_|_08.9
06_|_01247_|_05:00.0_|_02:00.2_|_201.3_|_24.8_|_173.2_|_ 91.6% _|_10.1_|_08.1

Cool down – 500 @ 2:05/2:10/2:20/2:25 (aiming at exactly 9:00)

–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_09:00.2_|_02:15.1_|_142.1_|_18.5_|_151.8_|_ 76.4% _|_12.0_|_07.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:04.5_|_02:04.5_|_181.3_|_21.2_|_146.1_|_ 72.4% _|_11.4_|_08.6
02_|_00500_|_02:08.8_|_02:08.8_|_163.9_|_20.0_|_159.4_|_ 81.8% _|_11.6_|_08.2
03_|_00500_|_02:19.6_|_02:19.6_|_128.8_|_17.6_|_154.6_|_ 78.5% _|_12.2_|_07.3
04_|_00500_|_02:27.4_|_02:27.4_|_109.3_|_15.9_|_146.5_|_ 72.7% _|_12.8_|_06.9

So, there it is. I take off tomorrow morning. I will be working on keeping my aerobic base and then getting back on the water next weekend. A very disappointing end to the week.

Excuse of the day: Sleep is important! – 60 minutes on the erg

August 20, 20151 Comment

I had a work dinner last night, and got home after 10pm. I finally got to bed after midnight. I tried to get up at 5:15, but I felt awful and went back to bed and slept until after 8.

That meant that I didn’t have enough time for my planned sprinty session on the water. I finally found a bit of time around 5pm and used the erg on slides down in the gy at work.

I started off with the plan to do a 60 minute L4. I was going to do

10 x 6 minute sequences of (3′ @ 18, 2′ @ 20, 1′ @ 22) I was aiming at 180W, 200W and 220W respectively.

I did 4 of them and then I felt bored and a bit too worn out. So, I stopped after the fifth, changed my music to something a bit more upbeat, and decided to row out the rest of the session free rate and at 200W.

To pass the time, I tried to visualize progress through the Head of the Charles course. I tried to remember the distances between specific bridges and landmarks and translate that into numbers of strokes. I think this is a good way to memorize the sequence of landmarks and start to get into my head the proper way to steer between them.

I’ll try to go row the course tomorrow. It depends on the weather. There’s a chance of thunderstorms, so I might end up on the erg again.

splits from today.

Tomorrow: Steady State ~ 15km including rowing the HOCR course in both directions.

Tuesday: August CTC – 3 x 9′ / 3′

August 11, 2015Leave a comment

This week, it has been tough to get into any kind of a routine. My two sons are in the final stages of moving out into apartments in Cambridge, and so the house is in a state of chaos. They also keep radically different hours than I do, going to bed around the time I usually get up. At any rate, I stayed up way too late again last night. I’m glad I did because it was good to spend a bit more time with them before they disappear into grad school.

But it meant that I faced a choice. Get up at my normal time and try to do a tough workout on too little sleep, or sleep in and try to grab a similar workout on the erg at work. I opted for the latter.

I was scheduled for a waterfall workout on the water (3K/2.5K/2K on 5′ rest), and my first thought was to just do that on the erg. That flowed pretty naturally into the idea of changing it to the time that it would take me to do those distances on the water (roughly 13.5′, 11.25′, 9′). When I did that and realized that this months Cross Team Challenge is 3 x 9′ on 3′ rest, I opted for that. It’s been tough enough to find a time to do the CTC, and to have a CTC that looks like a great threshold workout fall on threshold workout day when I’m stuck on an erg anyway. It seemed like an opportunity too good to pass up.

I started with a 9 minute warmup. Basically rowed at 2:00 pace with 4 power bursts.

As always, the challenge is pacing. I’m not doing enough erg sessions to know where I am, but my default for these long interval sessions is about 1:50, so I went with that. It felt pretty good in interval number 1, and I ended up a second faster than target. Then the shorter rests started to catch up with me. Second interval was tough and I ended up around 1:49.7, and I was pretty much toast at the end of it. I knew that I wasn’t going to be able to hold onto the pace in the third interval, so I started out aiming at 1:51, then had to slow down to 1:52, then 1:53. In the 7th minute, I was looking at 1:55s, which honestly wasn’t that much faster than my warmup! I sped up a bit in the last minute and finished with a 1:53.3 avg. Overall, this gave me a 1:50.6 avg for the whole workout, a total of 7323 meters for the challenge and (for now) a seat in Free Spirits Boat 1.

I think that I should be able to improve on this if I do it again. I might be able to sneak below 1:50 if I am not on slides, not erging in socks, and more careful in the first rep.

Looking at the heart rates, I pushed it pretty hard. I finished the third interval with my HR at my maximum, 185. I haven’t seen that in a workout for a while. Nice to know I can still go there. I just wish I was going faster when I did!

It was a pretty taxing workout. Over 9 minutes “in the red” and another 14 minutes above my Anaerobic Threshold. I think tomorrow I will have to careful to keep it below 155.

In terms of results, here are the stats. You can see the huge drop off in the third interval.

Now I am off to the airport for a quick trip to San Diego. I will be in the fitness center for the next 2 mornings. Then hopefully on Friday, I will do a long row exploring the HOCR course.

Monday: 4 x 20′ /1′ rest on slides

August 10, 2015August 10, 2015Leave a comment

I slept in. Long day yesterday and got to bed too late. Went to the gym at work around 3:00 in the afternoon.

Plan for today was supposed to be rate ladders OTW, instead I just did a bread and butter steady state session on slides. Trying to see how long I could go at 195W until I had to slow down to stay under the top of my UT1 HR band. I hit the cap about halfway through my last 20′ piece. I’m pretty happy with that.

Tomorrow: On the water waterfall workout. 3K / 2.5K / 2K on 5′ rest. Rate r26. Pace Target ~ 2:15

Thursday: 8×4′ / 1′ rest on the erg

August 6, 20153 Comments

I didn’t get to bed until late, and then decided to sleep in instead of getting up at 5:15. I think it was a good call.

My schedule freed up around 3 so I snuck down to the gym to try to do a version of my planned workout.

The original OTW plan was:

8 x 1000 / 2′ rest
rate: 24,24,26,26,28,28,30,30
pace: start around 2:20 and get faster.

The new plan for the erg (on slides) was

8 x 4′ / 1′ rest (It takes me 4:00 to 4:30 to row 1K on the water, so this was a bit more like what I would have done. The 1′ rest is preferred for the training effect, but I can’t turn my boat that fast on the water and get set for the next ones. On the erg, that’s not an issue.)
rate: Same as above
Pace: start around 1:54 for r24, and get about 2 sec faster for each rate change.

That was HARD!

I was pressed for time, so I did a very quick 1K warm up. I found that I could hold 1:52 for the r24s. This turned out to be a mistake because I was unable to push the last 2 intervals as hard as I wanted. I ended up doing 24,24,26,26,28,28 (a little slower), then I did 26 and then 24 for more of a soft landing than a big finish. You can see from the HR data that I couldn’t have really pushed the last two much harder. I was very happy to be finished.

So, good training effect, good job slowing down, but not breaking form. Marks off for going too hard in the first couple intervals.

Most important news of the day. I just heard that I won the lottery! My bid for a entry in the 2015 Head of the Charles was selected! I will be joining 59 other “Grand Masters” racing down the Charles in October.

Now I have a real reason to execute my training plan perfectly!

Tomorrow: Low Intensity steady state and technique work.

Saturday: 4 x 20′ / 1’r L4 “180s”

August 2, 2015Leave a comment

We are running around this weekend getting ready to move our sons into their apartments for the coming school year. So, I decided to skip the “real” rowing, and do an erg session on Saturday. Done at home on a a static erg.

I wanted to ease back into it, so the plan was:

4 x 20′
1′ rests
L4 format. 180 strokes per 10′ (4′ @ 16, 3′ @18, 2’@20, 1’@22)
Target power 16 –> 160W, 18 –> 180W, 20 –> 200W, 22 –> 220W
Target Heart Rate: Less than 157, hopefully but no real cap though.

It was hot (mid-80s) and humid.

With the power target, a “perfect 180” would be 180 strokes, 180W, which is 2:05.1 avg pace.

Output
Workout Summary – Aug 01, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19327_|_80:00.0_|_02:04.2_|_182.8_|_18.1_|_142.9_|_ 70.1% _|_13.4_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02420_|_10:00.0_|_02:04.0_|_183.7_|_18.2_|_111.9_|_ 48.2% _|_13.3_|_10.1
02_|_02416_|_10:00.0_|_02:04.1_|_182.9_|_18.2_|_138.2_|_ 66.8% _|_13.3_|_10.1
03_|_02415_|_10:00.0_|_02:04.2_|_182.6_|_18.0_|_139.1_|_ 67.4% _|_13.4_|_10.1
04_|_02415_|_10:00.0_|_02:04.2_|_182.6_|_18.0_|_146.4_|_ 72.6% _|_13.4_|_10.1
05_|_02417_|_10:00.0_|_02:04.1_|_183.1_|_18.2_|_145.6_|_ 72.1% _|_13.3_|_10.1
06_|_02415_|_10:00.0_|_02:04.2_|_182.6_|_18.0_|_152.9_|_ 77.2% _|_13.4_|_10.1
07_|_02413_|_10:00.0_|_02:04.3_|_182.2_|_18.0_|_151.7_|_ 76.4% _|_13.4_|_10.1
08_|_02414_|_10:00.0_|_02:04.3_|_182.4_|_18.1_|_157.6_|_ 80.6% _|_13.3_|_10.1

I was 7 strokes over for the whole workout. And 137m over. That’s about 0.9 seconds faster than target.
Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0180___|___02399___|___0182___|___02420___|___02___|___21___|___144
0180___|___02399___|___0182___|___02416___|___02___|___18___|___146
0180___|___02399___|___0180___|___02415___|___00___|___16___|___153
0180___|___02399___|___0180___|___02415___|___00___|___16___|___155
0180___|___02399___|___0182___|___02417___|___02___|___19___|___157
0180___|___02399___|___0180___|___02415___|___00___|___17___|___161
0180___|___02399___|___0180___|___02413___|___00___|___14___|___163
0180___|___02399___|___0181___|___02414___|___01___|___16___|___164
1440___|___19190___|___1447___|___19327___|___07___|___137

I would have been happier if I had managed to keep my HR lower, especially in the last 20 minutes. I think the heat and humidity caused enough dehydration to cause that, even though I took on a liter of water across the 3 drink breaks.

Today, we are doing a lot of moving, so I doubt I’ll have time for a session.

Tomorrow: Back on the water for the first time in 9 days. Plan is for a low intensity aerobic r18 session.

Quantified Rowing

Measure – Adjust – Improve

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