Tag: endurance

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

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

Plan:

  1. 4 x 20′
  2. Slow warmup…First 5′ at 2:15, second 5′ at 2:10, then the rest of the workout at 2:04
  3. 1 minute rests to drink water and take a lactate test.

Screen Shot 2015-10-11 at 6.21.55 PM Screen Shot 2015-10-11 at 6.21.41 PM

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.