Friday: 4 x 20′ / 1′ rest L4

January 1, 2016Leave a comment

Thursday: Too busy getting ready for New Year’s Eve festivities to fit in my planned 4 x 8′ workout. I was due for a rest day anyway.

Last night was a long one with rich food, and lots of champagne. A delightful evening. I finally got to bed around 2 in the morning, and slept until 10:30. It’s going to be hellish getting up at 5:15 on Monday!

I headed off to row around 4pm. I figured it would be a crappy session since I was a bit hungover and still felt pretty full from last night, but the room was nice and cool and after a reasonably uncomfortable first 10 minutes, I settled in nicely and really started to enjoy the row. I am listening to a “Great Courses” course about turning points in american history. Today I listened to two lectures. The first on the birth of the american environmental movement (1968 when there was an oil spill off Santa Barbara and the Coyahoga River caught on fire in Cleveland). The second was about Watergate and Nixon’s resignation. Brilliant course. It started before the landing of the Pilgrims and continues to nearly the present. A perfect thing to listen to during steady state rowing.

HR and RPE were fine throughout and for the last 20 minutes, I spiced it up by extending the segement at 21 spm and 210 watts from 1 minute to 2 minutes and shortening the 18 spm section by a minute.

HR was fine throughout. I didn’t bother with a lactate test.

Workout Summary – Jan 01, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19806_|_80:00.0_|_02:01.2_|_196.7_|_19.2_|_136.5_|_ 65.6% _|_12.9_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02463_|_10:00.0_|_02:01.8_|_193.7_|_18.7_|_126.6_|_ 58.6% _|_13.2_|_10.4
02_|_02477_|_10:00.0_|_02:01.1_|_197.0_|_19.1_|_134.3_|_ 64.1% _|_13.0_|_10.3
03_|_02477_|_10:00.0_|_02:01.1_|_196.9_|_19.1_|_134.5_|_ 64.2% _|_13.0_|_10.3
04_|_02472_|_10:00.0_|_02:01.4_|_195.9_|_19.2_|_140.4_|_ 68.4% _|_12.9_|_10.2
05_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.1_|_137.4_|_ 66.2% _|_12.9_|_10.3
06_|_02470_|_10:00.0_|_02:01.4_|_195.4_|_19.3_|_140.1_|_ 68.1% _|_12.8_|_10.1
07_|_02489_|_10:00.0_|_02:00.5_|_200.0_|_19.6_|_137.8_|_ 66.5% _|_12.7_|_10.2
08_|_02486_|_10:00.0_|_02:00.7_|_199.1_|_19.5_|_140.5_|_ 68.5% _|_12.7_|_10.2

I was only one stroke off after the whole workout. My pace accuracy is getting better. I am still pushing the pace too much. Better to hit that exactly and ramp up the stroke counts.

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0190___|___02447___|___0187___|___02463___|___-03___|___16___|___130
0192___|___02456___|___0191___|___02477___|___-01___|___21___|___130
0192___|___02456___|___0191___|___02477___|___-01___|___21___|___137
0192___|___02456___|___0192___|___02472___|___00___|___16___|___135
0192___|___02456___|___0191___|___02472___|___-01___|___16___|___136
0192___|___02456___|___0193___|___02470___|___01___|___15___|___135
0195___|___02460___|___0196___|___02489___|___01___|___29___|___135
0195___|___02460___|___0195___|___02486___|___00___|___26___|___134
1540___|___19647___|___1536___|___19806___|___-04___|___159___|___000

Tomorrow: The plan is asking for a 5 x 6′, but I might do the 4×8′ that I skipped yesterday instead.

Wednesday: 4 x 20′ / 1′ rest L4

December 30, 2015Leave a comment

Really liking this specific stroke sequence.

1′ @ 21spm (210W)
3′ @ 20spm (200W)
3′ @ 19spm (190W)
3′ @ 18spm (180W)

I let myself push the 21 SPM bits hard and then tried to nail the other ones exactly. HR was a bit higher, lactate was too, but still right in the sweet zone (1.8 mmol/l).

Good news was that I read online how to work around the RowPro crash problem. If you disable wifi, rowpro will not crash. Of course this meas you can’t log to concept2 automagically, or row online, but now I can make my precious graphs!

Workout Summary – Dec 30, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19804_|_80:00.0_|_02:01.2_|_196.7_|_19.2_|_138.2_|_ 66.8% _|_12.9_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02477_|_10:00.0_|_02:01.1_|_197.0_|_19.1_|_124.7_|_ 57.3% _|_13.0_|_10.3
02_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.2_|_135.4_|_ 64.8% _|_12.9_|_10.3
03_|_02476_|_10:00.0_|_02:01.1_|_196.9_|_19.3_|_136.9_|_ 65.9% _|_12.8_|_10.2
04_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.2_|_142.3_|_ 69.7% _|_12.9_|_10.2
05_|_02475_|_10:00.0_|_02:01.2_|_196.5_|_19.2_|_140.7_|_ 68.6% _|_12.9_|_10.2
06_|_02469_|_10:00.0_|_02:01.5_|_195.0_|_19.2_|_143.0_|_ 70.2% _|_12.9_|_10.2
07_|_02481_|_10:00.0_|_02:00.9_|_198.1_|_19.1_|_139.7_|_ 67.8% _|_13.0_|_10.4
08_|_02474_|_10:00.0_|_02:01.3_|_196.3_|_19.3_|_143.1_|_ 70.3% _|_12.8_|_10.2

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0192___|___02456___|___0191___|___02477___|___-01___|___21___|___128
0192___|___02456___|___0192___|___02479___|___00___|___24___|___134
0192___|___02456___|___0193___|___02476___|___01___|___21___|___139
0192___|___02456___|___0192___|___02472___|___00___|___16___|___138
0192___|___02456___|___0192___|___02475___|___00___|___19___|___140
0192___|___02456___|___0192___|___02469___|___00___|___13___|___139
0192___|___02456___|___0191___|___02481___|___-01___|___26___|___138
0192___|___02456___|___0193___|___02474___|___01___|___18___|___138
1536___|___19647___|___1536___|___19804___|___00___|___157___|___000

Tomorrow: 4 x 8′ / 5′ rest. 1:50 pace target. Not really looking forward to it.

Tuesday: 3 x 10′ / 5′ rest

December 29, 2015December 29, 20155 Comments

Tough row. I did it in the late afternoon after painting the kitchen ceiling.

I went out a bit too quick in the first rep and was in tough shape for the last 2. These 10′ intervals are awful! The seem to go on forever. And my pace today was not much faster than what I held for my magical 60′ piece, but it took a real toll on me.

I seem to have caught the rowpro crashing bug. I tried to start it up twice and both times it stopped responding within 30 seconds of startup and crashed. I have to assume that there was some kind of a toxic windows update.

So I did this with HR data on my iphone and manually transcribed data from the PM.

Tomorrow: 4 x 20′ / 1 rest (L4 Format)

Monday: 4 x 20′ / 1′

December 28, 2015Leave a comment

In L4 format. I wanted to increase the intensity just a little bit. Last workout, my lactate was at 1.1mmol after 60 minutes. I’d like to see it in the 1.6 to 2.0 range. Today, I experimented with a different stroke sequence. After starting with a normal 10 sequence, I then started fast and slowed down in each 10 minute chunk.

It was delightfully cool and dry. It was 59F after I finished. I think this kept my HR nice and low. After I took my lactate at 60 minutes (1.5mmol/l), I tried to push the wattage up to 10W above target for each segment of the last two 10′ chunks. Even with the higher output, my RPE and HR stayed nice and low.

Workout Summary – Dec 28, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19811_|_80:00.0_|_02:01.1_|_196.8_|_19.2_|_132.3_|_ 62.6% _|_12.9_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02452_|_10:00.0_|_02:02.4_|_191.1_|_18.6_|_122.1_|_ 55.4% _|_13.2_|_10.3
02_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.3_|_131.3_|_ 61.9% _|_12.8_|_10.1
03_|_02476_|_10:00.0_|_02:01.2_|_196.7_|_19.3_|_131.7_|_ 62.2% _|_12.8_|_10.2
04_|_02473_|_10:00.0_|_02:01.3_|_196.0_|_19.3_|_137.1_|_ 66.0% _|_12.8_|_10.2
05_|_02480_|_10:00.0_|_02:01.0_|_197.8_|_19.2_|_133.5_|_ 63.4% _|_12.9_|_10.3
06_|_02474_|_10:00.0_|_02:01.3_|_196.3_|_19.2_|_134.8_|_ 64.4% _|_12.9_|_10.2
07_|_02488_|_10:00.0_|_02:00.6_|_199.7_|_19.2_|_131.5_|_ 62.1% _|_13.0_|_10.4
08_|_02496_|_10:00.0_|_02:00.2_|_201.5_|_19.1_|_135.6_|_ 65.0% _|_13.1_|_10.6

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0188___|___02439___|___0186___|___02452___|__-02___|___13___|___126
0192___|___02456___|___0193___|___02472___|___01___|___16___|___127
0192___|___02456___|___0193___|___02476___|___01___|___20___|___133
0192___|___02456___|___0193___|___02473___|___01___|___17___|___131
0192___|___02456___|___0192___|___02480___|___00___|___25___|___132
0192___|___02456___|___0192___|___02474___|___00___|___18___|___131
0192___|___02456___|___0192___|___02488___|___00___|___32___|___133
0192___|___02456___|___0191___|___02496___|__-01___|___40___|___132
1532___|___19630___|___1532___|___19811___|___00___|__180___|___000

Tomorrow: A tough threshold session. 3 x 10′ with 5′ rest. I think I need to back off of to about a 1:50 pace. We’ll see.

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.

Quantified Rowing

Measure – Adjust – Improve

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