Tag: erg

Saturday PM: 30 minute recovery erg

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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.

Screen Shot 2015-10-06 at 11.56.21 AM Screen Shot 2015-10-06 at 11.55.49 AM

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)

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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:

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

Screen Shot 2015-09-30 at 8.34.56 AM

4x2

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

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Plan:

  1. 30r18
  2. 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.

Screen Shot 2015-09-29 at 6.05.13 PM

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

Tomorrow morning:  4 x 500m at race pace.

Monday PM: 30r18

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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

Screen Shot 2015-09-28 at 5.45.27 PM

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.

Saturday: 4×20’/1′ rest with lactates

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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:

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

Screen Shot 2015-09-26 at 5.48.31 PM Screen Shot 2015-09-26 at 5.48.15 PM

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

4 lac table

4 lactates

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

  1.  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.
  2. Cool weather helps a lot.
  3. 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

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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.

Screen Shot 2015-09-23 at 4.57.48 PM Screen Shot 2015-09-23 at 4.57.28 PM

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.

lactate table

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.

3 lactate tests

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: 4×20′ Steady State with lactate tests

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Based on feedback from Boris and Tom, I dialed back the steady state power from th 190W that I targeted last week to 180W this weekend.  The goal was to get some meters in the bank and do another experiment to see what my lactate levels do over long pieces.

Plan:

  1. 4×20′ / 1′ rest (actually about 1:15 or so by the time I did the lactate test and had a slug of water)
  2. Target rate: 18 to 19 spm
  3. Target power: 180W
  4. No HR cap, training to target power
  5. Lactate tests after each 20′ piece.

Very interesting results.  Kind of depressing really.  I backed off power by 10W and the saw very close to the same picture for HR and lactate.

Screen Shot 2015-09-21 at 9.37.04 AM Screen Shot 2015-09-21 at 9.36.49 AM

Output
Workout Summary – Sep 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19268_|_80:00.0_|_02:04.6_|_181.1_|_18.3_|_142.2_|_ 69.6% _|_13.2_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI_|_Lac

01_|_04821_|_20:00.0_|_02:04.4_|_181.6_|_18.2_|_125.3_|_ 57.7% _|_13.3_|_10.0_|_1.7
02_|_04818_|_20:00.0_|_02:04.5_|_181.2_|_18.1_|_138.7_|_ 67.2% _|_13.3_|_10.0_|_3.3
03_|_04816_|_20:00.0_|_02:04.6_|_180.9_|_18.1_|_149.2_|_ 74.6% _|_13.3_|_10.0_|_4.1
04_|_04813_|_20:00.0_|_02:04.7_|_180.7_|_18.9_|_155.0_|_ 78.7% _|_12.8_|_09.6_|_5.2

Compared to last week, my HR took a little longer to hit each band.  And my lactate at 20 minutes was lower than last week (1.7 vs 2.3), by after 20 minutes, my HR and lactate just kept on rising and rising.

lac

Now, this is really intriguing.  Based on what I was doing the past couple of years, I would have enthusiastically embraced the 1.7 reading and kept my training power at 180W, because I wouldn’t have taken any more readings.

So, this these results are a bit counterintuitive because it is generally thought that a lactate reading below 2.0 after 20 minutes indicates that the power level is low enough that it will stay there for the duration of the training session.  I am not sure what is going on, but I have a few ideas.  Lactate accumulation can result from two causes.

  1.  The ability to metabolize fat is low, therefore the transition from fat metabolism to glycogen metabolism occurs at a lower power than the training power.  This causes the over production of pyruvate, which leads directly to lactate levels rising
  2. The ability to metabolize lactate is low, therefore lactate accumulation happens at a lower power level than expected.

Of these, the more plausible is number 1.  If I have been habitually training at too high an intensity, then I have been bathing my muscles in lactate and that would provide plenty of stimulus to improve lactate metabolism.  But, the same hypothesis, too high a training power, would definitely cause fat metabolism to shut down and not be developed and improved.  I’ve become an anaerobe by doing my steady state at too high an intensity.

I did some digging and found a thread over on Rowing Illustrated which is on point.

A rower with a 380W 2K (roughly 6:30) did a 20′ lactate test at 185W and got a lactate reading of 11.1mmol/l.  He finally ended up down at 155W with a 1.85 reading after 20 minutes.

Anyway, I think another shot at this with the power down at 170W next weekend is my next step.

Saturday: 90′ Lactate Experiment

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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

Screen Shot 2015-09-13 at 11.38.39 AM Screen Shot 2015-09-13 at 11.38.52 AM

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:

lactate table

Which, when graphed, looks like:

Screen Shot 2015-09-13 at 11.37.52 AM

So, what does this mean?

  1. 190W is too high of a power level for me right now.
  2. My HR takes a while to work it’s way up, but the lactate tracks effort pretty quickly
  3. 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.
  4. 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

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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:

  1. 2:08
  2. 2:06
  3. 2:04
  4. 2:02
  5. 2:00

Actual results were:

5x10

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.

Screen Shot 2015-09-09 at 6.01.09 PM

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

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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

  1. 2K WU
  2. 30 minute threshold.  Target pace 1:52 (to get just over 8K).  Target rate 26.
  3. 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.

Screen Shot 2015-08-29 at 6.10.32 PM

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

Screen Shot 2015-08-29 at 6.08.40 PM Screen Shot 2015-08-29 at 6.08.55 PM

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)

Screen Shot 2015-08-29 at 6.11.29 PM

–_|_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.