Tuesday: 4 x 4′ / 5′ rest on the erg – Happy with that

June 9, 2015June 9, 2015Leave a comment

I had a 8 AM meeting so I didn’t have time for a real row this morning, so I headed to work and did my planned interval session on the erg at work, but at least I was on slides.

My on the water plan was 4x1K with 500m paddles. To keep the work time and rest time close to the same, I changed it to be 4′ minute intervals with 4′ active rest at about a 2:30 pace, plus 60 seconds of passive rest to take a drink and towel off a bit.

Since I haven’t been on the erg much, I wasn’t sure what to target for pace. My fastest ever for a 4 x 1K was around a 1:42.5 pace. I’d expect to be slower for a few reasons. First, I’m not in erg shape. Second, 4 minute intervals are about 35 seconds longer than the 1Ks. Third, I have been really wimpy about the “discomfort” associated with rowing hard lately. So, I decided to start at r28 and around a 1:48 and see how it went.

I was pressed for time, so I did a quick 8 minute warmup. This was basically 10 hard strokes each minute at rates going up from 24 to 36, and the balance of the minute at about r22 and 2:05 pace. After the intervals, I did a 5 minute cool down at 2:15.

As for the intervals, I’m pleased with how it went. As soon as I started pulling, it seemed like 1:46 and a bit higher rate was completely doable. In each interval I would do a 10 stroke start sequence, and then bleed the pace back toward 1:45 or 1:46 and continue counting strokes. Each minute was about 30 strokes. The third minute was the worst in every case. I tried to relax and keep my strokes nice and long and just count up to 30. Once I was into the final minute, I was sure I was going to make it and I would rate up a touch and push through.

As I went, I gained some additional confidence and pushed each rep a bit harder and managed to negative split the whole session, ending with an average pace of 1:44.6, which ain’t so bad for an isolated erg session.

The best part of this session was as a confidence boost. I rowed hard, I got tired, it hurt, I kept going, the world did not end. Now I just need to do the same thing on the water.

Tomorrow: Back on the water. Steady State plus start practice. 4 sets of 5 starts, and about 2500m of steady state.

Sunday: 80 minute Wolverine Plan L4

June 3, 2015June 3, 2015Leave a comment

Plan: (on the erg)

8×10′
1′ rest every 20′
180 strokes per 10′ (4’@16, 3’@18,2’@20,1’@22)
170W at 16, 190W at 18, 210W at 20, 230W at 22

This turned out to be a bit to intense. I dropped down by 10W in the second 20′, and then by another 10W beyond that to keep my HR in the aerobic zone. Very humid. Left a huge puddle on the floor (of sweat)

In the last minute, I upped it to r24 and tried to see how hard I could pull. I was above 300W by the end of the minute.

Output
Workout Summary – Jun 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19430_|_84:00.0_|_02:09.7_|_160.4_|_17.6_|_145.4_|_ 71.9% _|_13.2_|_09.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02458_|_10:00.0_|_02:02.0_|_192.6_|_17.9_|_114.5_|_ 50.0% _|_13.7_|_10.8
02_|_02459_|_10:00.0_|_02:02.0_|_192.7_|_18.1_|_147.4_|_ 73.3% _|_13.6_|_10.6
03_|_00059_|_01:00.0_|_08:31.3_|_002.6_|_05.0_|_144.2_|_ 71.1% _|_11.7_|_00.5
04_|_02411_|_10:00.0_|_02:04.4_|_181.7_|_18.2_|_144.2_|_ 71.1% _|_13.2_|_10.0
05_|_02295_|_10:00.0_|_02:10.7_|_156.8_|_17.9_|_145.6_|_ 72.1% _|_12.8_|_08.8
06_|_00058_|_01:00.0_|_08:33.0_|_002.6_|_05.0_|_146.8_|_ 72.9% _|_11.7_|_00.5
07_|_02369_|_10:00.0_|_02:06.6_|_172.4_|_18.0_|_146.8_|_ 72.9% _|_13.2_|_09.6
08_|_02371_|_10:00.0_|_02:06.5_|_172.8_|_18.1_|_153.6_|_ 77.7% _|_13.1_|_09.5
09_|_00043_|_01:00.0_|_11:45.4_|_001.0_|_03.0_|_153.3_|_ 77.5% _|_14.2_|_00.3
10_|_02241_|_10:00.0_|_02:13.8_|_146.0_|_17.2_|_147.7_|_ 73.5% _|_13.0_|_08.5
11_|_02388_|_10:00.0_|_02:05.6_|_176.6_|_18.6_|_159.8_|_ 82.1% _|_12.8_|_09.5
12_|_00276_|_01:00.0_|_01:48.5_|_273.8_|_24.0_|_170.6_|_ 89.8% _|_11.5_|_11.4

After Sunday’s workout, we headed down to NJ for my son’s graduation. No training on Monday or Tuesday.

Friday: 4×20’/1’r on the erg

May 30, 20153 Comments

Back from Dallas. Home around 1pm. Got straight on the erg for an easy session.

Target: r19, 195W

Output
Workout Summary – May 29, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_20252_|_84:00.0_|_02:04.4_|_181.7_|_19.3_|_132.5_|_ 62.8% _|_12.5_|_09.4

01_|_04953_|_20:00.0_|_02:01.1_|_196.8_|_19.6_|_095.5_|_ 36.6% _|_12.7_|_10.1
02_|_00059_|_01:00.0_|_08:24.4_|_002.7_|_05.0_|_131.8_|_ 62.3% _|_11.9_|_00.5
03_|_04949_|_20:00.0_|_02:01.2_|_196.4_|_19.5_|_139.5_|_ 67.8% _|_12.7_|_10.1
04_|_00070_|_01:00.0_|_07:08.5_|_004.4_|_06.0_|_133.7_|_ 63.6% _|_11.7_|_00.7
05_|_04950_|_20:00.0_|_02:01.2_|_196.6_|_20.2_|_143.5_|_ 70.6% _|_12.3_|_09.7
06_|_00070_|_01:00.0_|_07:06.7_|_004.5_|_06.0_|_139.8_|_ 68.0% _|_11.7_|_00.8
07_|_05200_|_21:00.0_|_02:01.1_|_196.8_|_19.9_|_150.0_|_ 75.2% _|_12.5_|_09.9

Felt like stroking a bit lighter today, so the rate was closer to r20. It was a bit humid and hot, so despite starting with a really nice low HR through the first couple pieces, it started to climb and kept going in the last 2. Very easy session though.

I’m getting annoyed about how intermittent the HR monitor is at the beginning of the sessions.

Saturday: May Cross Team Challenge

May 24, 20155 Comments

I turned off my alarm last night and decided that if I woke up, I would go rowing. If I didn’t, I wouldn’t. I slept until around 9 AM, so I skipped the trip to the river.

With everything that is going on right now, I am having trouble getting really psyched up to workout. Maybe I am I just going through a phase or something. But, I am not my normal eager self. I think the best thing to do is to tone it down, work on technique and try to have some fun.

Today, after running around, buying a new grill, beer and groceries, I headed home and assembled the grill, finished mulching the garden and moved the remaining mulch off to the edge of the yard. I discovered that I had a good hour before I need to get ready for some dinner guests we were having. Just enough time for a quick session on the erg.

I want to keep doing the Cross Team Challenges. I feel bad that I am active for 6 months of the year or so with my virtual rowing team, the Free Spirits, and then I essentially disappear during the OTW season. I’m hoping that doing the CTCs will keep me a bit better connected than last season.

I started off with a 20 minute steady state row as a warm up. I was pleased that I could hold 195 with my HR staying nice and low. I was expecting to have slid a ways down the lactate ladder without any erging. I guess I haven’t lost much aerobic base so far on the water.

(Note HR monitor decided to not work for the first 5 minutes or so)

Output
Workout Summary – May 23, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04947_|_20:00.0_|_02:01.3_|_196.1_|_19.1_|_100.7_|_ 40.2% _|_12.9_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01232_|_05:00.0_|_02:01.7_|_194.1_|_19.4_|_000.0_|_- 31.2% _|_12.7_|_10.0
02_|_01237_|_05:00.0_|_02:01.3_|_196.2_|_19.6_|_127.9_|_ 59.5% _|_12.6_|_10.0
03_|_01240_|_05:00.0_|_02:01.0_|_197.7_|_18.6_|_137.9_|_ 66.6% _|_13.3_|_10.6
04_|_01237_|_05:00.0_|_02:01.2_|_196.4_|_18.8_|_139.9_|_ 68.0% _|_13.2_|_10.4

Then it was in to the main event. I set up rowpro for a 6 x 2′ / 4′ rest. I decided to work my way up from r26, to r28, then r30. I wasn;t sure if I would push it up higher, When I am in good sprint shape on the erg, 2 minutes at r34 would be no problem, but currently that is not the case. I ended up feeling pretty good halfway through the r30 piece and rated up to drive that one home. Then I dropped the rate to r28, then r26. IN the last one, I decided to see how I could do at higher rate, so I started at r34 and managed to hold it for a minute, and then I pulled the plug. I probably could have made it, but it was highly unpleasant, so I didn’t. (See comment above about lack of motivation).

The 3rd rep was pretty good for right now though. RowPro gave me 632m (1:35.0 avg). When I analyzed it in Danburpee’s spreadsheet, it gave me 634, but I plugged 632 into the CTC website.

Output
Workout Summary – May 23, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_08212_|_36:00.0_|_02:11.5_|_153.8_|_21.6_|_151.0_|_ 75.9% _|_10.6_|_07.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00581_|_02:00.0_|_01:43.3_|_317.5_|_26.0_|_142.3_|_ 69.7% _|_11.2_|_12.2
02_|_00770_|_04:02.4_|_02:37.3_|_089.9_|_17.6_|_136.3_|_ 65.5% _|_10.8_|_05.1
03_|_00611_|_02:00.0_|_01:38.1_|_370.2_|_28.0_|_157.9_|_ 80.8% _|_10.9_|_13.2
04_|_00717_|_04:00.0_|_02:47.5_|_074.5_|_18.3_|_137.6_|_ 66.4% _|_09.8_|_04.1
05_|_00634_|_02:00.0_|_01:34.6_|_413.8_|_31.5_|_161.6_|_ 83.4% _|_10.1_|_13.1
06_|_00742_|_04:03.6_|_02:44.2_|_079.1_|_17.7_|_141.4_|_ 69.1% _|_10.3_|_04.5
07_|_00591_|_02:00.0_|_01:41.5_|_335.0_|_28.0_|_159.7_|_ 82.1% _|_10.6_|_12.0
08_|_00737_|_04:00.0_|_02:42.7_|_081.2_|_18.0_|_148.4_|_ 74.1% _|_10.2_|_04.5
09_|_00577_|_02:00.0_|_01:43.9_|_311.6_|_25.5_|_159.1_|_ 81.6% _|_11.3_|_12.2
10_|_00728_|_04:00.0_|_02:44.9_|_078.1_|_17.0_|_149.0_|_ 74.5% _|_10.7_|_04.6
11_|_00549_|_02:00.0_|_01:49.3_|_268.0_|_27.5_|_161.7_|_ 83.5% _|_10.0_|_09.7
12_|_00974_|_03:54.0_|_02:00.2_|_201.6_|_22.6_|_162.1_|_ 83.8% _|_11.1_|_08.9

Tomorrow: I am planning to head off the Lake Quinsigamond to row with some friends. I’m hoping that will improve my attitude a bit. If I end up in a single, I imagine I will do a hard 5K, plus other rowing for form.

Sunday: Half Marathon on the erg

May 3, 20153 Comments

To make Boris happy, I’m going to try to work up to some longer slower sessions on weekends.

Today was a Half Marathon for the Concept2 challenge this month. I’m somewhere between planning, hoping and dreading doing a full marathon in the next couple weeks.

Nothing to exciting to report. Wanted to keep it a low impact, aerobic row, so i set a hard HR limit at 157. I started at about a 2:03 pace and held that nearly an hour. I slowed down to stay under the cap until I got bored with a thousand meters to go.

I’ve done a lot of 4×20′ sessions, which is basically the same thing, but it seems a lot easier with the breaks.

Output
Workout Summary – May 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_21097_|_86:20.7_|_02:02.8_|_189.1_|_19.9_|_148.5_|_ 74.1% _|_12.3_|_09.5
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_05000_|_20:27.4_|_02:02.7_|_189.3_|_19.4_|_134.7_|_ 64.3% _|_12.6_|_09.8
02_|_05000_|_20:25.9_|_02:02.6_|_190.0_|_19.6_|_148.2_|_ 73.9% _|_12.5_|_09.7
03_|_05000_|_20:32.2_|_02:03.2_|_187.1_|_20.1_|_152.6_|_ 77.0% _|_12.1_|_09.3
04_|_05000_|_20:41.9_|_02:04.2_|_182.7_|_19.9_|_154.6_|_ 78.4% _|_12.2_|_09.2
05_|_01097_|_04:13.4_|_01:55.5_|_227.2_|_23.2_|_164.0_|_ 85.1% _|_11.2_|_09.8

Tomorrow: I think a good hard 4×2500 at head race rate (>26), then I fly off to Orlando for a couple days.

Sunday PM: 2x5K/2′ rest

April 20, 2015Leave a comment

Just a quick session to loosen up the joints and to do a lactate test.

Power: 195.5. HR: 143.7, Rate: 19.1, Lactate: 2.6

Too high. Reduced power to 190W for next piece.

Output
Workout Summary – Apr 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:14.3_|_02:01.4_|_195.5_|_19.1_|_131.9_|_ 62.3% _|_13.0_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:02.6_|_02:01.1_|_197.3_|_19.2_|_103.4_|_ 42.1% _|_12.9_|_10.3
02_|_01250_|_05:03.7_|_02:01.5_|_195.2_|_19.2_|_138.8_|_ 67.2% _|_12.9_|_10.2
03_|_01250_|_05:03.9_|_02:01.6_|_194.8_|_18.8_|_141.9_|_ 69.5% _|_13.2_|_10.4
04_|_01250_|_05:04.1_|_02:01.6_|_194.5_|_19.1_|_143.7_|_ 70.7% _|_12.9_|_10.2

2015-04-20_17-49-53

Output
Workout Summary – Apr 20, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_20:24.1_|_02:02.4_|_190.8_|_19.2_|_143.1_|_ 70.3% _|_12.8_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01250_|_05:06.3_|_02:02.5_|_190.3_|_19.2_|_134.7_|_ 64.3% _|_12.8_|_09.9
02_|_01250_|_05:05.6_|_02:02.2_|_191.6_|_19.2_|_144.3_|_ 71.2% _|_12.8_|_10.0
03_|_01250_|_05:05.7_|_02:02.3_|_191.4_|_19.0_|_146.3_|_ 72.5% _|_12.9_|_10.1
04_|_01250_|_05:06.5_|_02:02.6_|_190.0_|_19.4_|_147.2_|_ 73.2% _|_12.6_|_09.8

4×20’/1’r at Crossfit Anaerobic (Oh the irony!)

April 14, 2015April 14, 20152 Comments

No training yesterday, I was up before 5AM to catch a flight out to LAX. Then into meetings for the rest of the day, and a very nice dinner at the Crow Bar. They have a delightful slogan.

The place has about 50 beers on tap, mostly local and as far as I could tell, delicious. They also have a “black label” burger, consisting entirely of ground ribeye and served on a brioche bun along with french fries, cooked in duck fat.

Needless to say, I definitely needed to hit the gym this morning. So I toddled off Crossfit Anaerobic in Irvine, which was close enough for me to walk to from my hotel.

As usual, the folks there were very nice, the facility was clean and well equipped. The erg I selected from a row of identical machines was smooth and well maintained.

Then it was time to settle in for my purely aerobic workout and crossfit anaerobic (There’s that irony).

Target power was 195W, and it felt nice and easy. HR popped quickly up to about 145 and then very slowly drifted up from there. It felt like the right power.

I was holding 195W through 19 minutes of the last interval, and decided to finish strong. So, I upped the rate to 24 and held >300W for the last minute.

Tomorrow: Flying back home, and hopefully getting in time to go for a row on my way home.

Sunday PM: Bonus Session 3×20′ steady state -ish

April 12, 2015Leave a comment

I have to fly out early tomorrow morning to California, and I doubt I will have any time to fit in a workout. So, I thought it would be a good idea to do a second session today.

Nothing to taxing, but some more meters in the bank.

As usual, I started with a 20 minute lactate test. As usual for a Sunday, it felt easier than on any other day. Target was 193W, but I was having trouble getting it down below 195W. And my HR was nicely controlled and stayed below 140 throughout the piece.

Power: 195.1W, Rate: 19.4spm, AvgHR: 137.4bpm, Lactate: 1.4mmol/l

Output
Workout Summary – Apr 12, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04938_|_20:00.0_|_02:01.5_|_195.1_|_19.4_|_132.8_|_ 62.9% _|_12.8_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01236_|_05:00.0_|_02:01.4_|_195.7_|_19.4_|_123.0_|_ 56.0% _|_12.7_|_10.1
02_|_01235_|_05:00.0_|_02:01.5_|_195.3_|_19.4_|_133.9_|_ 63.8% _|_12.7_|_10.1
03_|_01235_|_05:00.0_|_02:01.4_|_195.4_|_19.4_|_136.7_|_ 65.8% _|_12.7_|_10.1
04_|_01232_|_05:00.0_|_02:01.8_|_193.9_|_19.2_|_137.4_|_ 66.3% _|_12.8_|_10.1

So, then I setup for 2 more 20 minute pieces. I row these using rowpro, and I have gotten in the habit of just setting them up as a single continuous row. I started doing it that way because it is the way you have to do it for online rows, but it just works better for the spreadsheet to do it this way. For a 2×20’/1’rest, I set up a continuous row of 42′ and then set up the splits to be 21 minutes long. That way, the avg power for the split is accurate throughout. I row down from 42′ to 22′, then I grab a drink of water and a quick wipe of the towel. I start paddling with a few seconds to go before the 21 minute mark, and then I’m into the second piece. I row that down from 21′ down to 1′, and then I have to decide what I want to do with that last minute. Sometimes I just row it out at the target pace. Other times, I paddle it as a quick cool down. Most often, I do a quick 1′ at higher rate and pressure for a bit of fun at the end of the row.

You can do the same thing for 3×20′ (63′) or 4×20′ (84′).

Today, I dutifully did my next 20 minutes at 195W target power. My HR monitor was dropping in and out, but I had enough readings to see that my HR was staying nice and low. I also felt terrific. So, during the 1 minute break, I decided to row the last 21′ harder. I did the first 5′ at r22 and 220W, then 5′ at r21/210W, then 5′ at r20/200W, then 5′ at r19/190W. That left 1 minute to go. I bumped it up to r24 and tried to take long hard strokes. I was able to hold about 275W (1:48) at r24 comfortably.

This was a great way to make the time pass quickly and to get a bit more intensity. Through the whole thing, my HR never went above UT1. There is something magic about Sundays.

Output
Workout Summary – Apr 12, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10339_|_42:00.0_|_02:01.9_|_193.4_|_19.6_|_138.2_|_ 66.8% _|_12.5_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_04952_|_20:00.0_|_02:01.2_|_196.7_|_19.3_|_131.1_|_ 61.8% _|_12.9_|_10.2
02_|_00060_|_01:00.0_|_08:22.1_|_002.8_|_05.0_|_128.2_|_ 59.7% _|_12.0_|_00.6
03_|_01297_|_05:00.0_|_01:55.7_|_226.1_|_22.0_|_137.7_|_ 66.5% _|_11.8_|_10.3
04_|_01273_|_05:00.0_|_01:57.9_|_213.8_|_21.2_|_147.5_|_ 73.4% _|_12.0_|_10.1
05_|_01250_|_05:00.0_|_02:00.0_|_202.5_|_20.0_|_146.9_|_ 73.0% _|_12.5_|_10.1
06_|_01231_|_05:00.0_|_02:01.8_|_193.6_|_19.0_|_145.3_|_ 71.8% _|_13.0_|_10.2
07_|_00277_|_01:00.0_|_01:48.1_|_276.9_|_24.0_|_150.7_|_ 75.7% _|_11.6_|_11.5

Tomorrow: 7am flight to LAX. Probably no training.

10k Threshold – Season Best

April 11, 2015April 12, 20154 Comments

Between dealing with getting my car serviced and having a customer in visiting at work, I didn’t have time for a workout yesterday.

Today is my weekly threshold workout. I’ve been working the ranking distances the past few Saturday’s and today, the 10K was on the menu. My all time best was a 36:33 set last winter when I was in tip top shape. I’m close to that now, but I based on the 5K time last weekend, I thought I would be a bit slower. I was still hoping for something a faster than 37:00 though, so I set 1:51 as my target pace.

I did a 20′ steady state piece as a warmup.

193.8W, 138.1bpm, 19.1 spm, 1.9mmol/l. Nothing to complain about there.

Output
Workout Summary – Apr 11, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04927_|_20:00.0_|_02:01.8_|_193.8_|_19.1_|_134.3_|_ 64.0% _|_12.9_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01231_|_05:00.0_|_02:01.9_|_193.2_|_19.2_|_125.5_|_ 57.8% _|_12.8_|_10.1
02_|_01233_|_05:00.0_|_02:01.6_|_194.5_|_19.4_|_135.5_|_ 64.9% _|_12.7_|_10.0
03_|_01233_|_05:00.0_|_02:01.6_|_194.4_|_18.8_|_138.1_|_ 66.8% _|_13.1_|_10.3
04_|_01230_|_05:00.0_|_02:02.0_|_192.9_|_18.8_|_138.3_|_ 66.9% _|_13.1_|_10.3

The main thing I have been working on in these threshold rows is trying to get my cruising rate up higher. Today for the 10K, I really wanted to hold 26spm.

I took off a bit fast, but quickly got into a groove around 1:50.5 and 26 spm. Then it was just a matter of counting to 26 over and over again. If I saw the rate drop down to 25, I would try to lighten up and focus on getting my hands away quickly. I was happy when I passed through the 30 minute mark and saw that I was further than my ranked 30 minute (8147 today vs 8128 ranking). I let my pace drift up to 1:51.5 or so because I was starting to feel pretty tired. I noticed just a little bit of a slow down got me back feeling like I was in control again. When I finally got down to 1000m left, I tried to inch the rate up a bit and get the pace down below 1:50. Then when I passed the 500m to go mark, I counted out 20 stroke for length, then 10 strokes, and then sprinted a 5-10-5 to the end. It was a good row. I was consistent and pushed close to, but not beyond my limits.

Output
Workout Summary – Apr 11, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_36:46.5_|_01:50.3_|_260.7_|_25.9_|_170.4_|_ 89.7% _|_10.5_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:40.9_|_01:50.4_|_259.8_|_24.7_|_145.6_|_ 72.1% _|_11.0_|_10.5
02_|_01000_|_03:39.7_|_01:49.9_|_263.9_|_25.9_|_163.8_|_ 85.0% _|_10.5_|_10.2
03_|_01000_|_03:39.7_|_01:49.8_|_264.2_|_25.7_|_168.3_|_ 88.1% _|_10.6_|_10.3
04_|_01000_|_03:40.4_|_01:50.2_|_261.6_|_25.9_|_170.0_|_ 89.3% _|_10.5_|_10.1
05_|_01000_|_03:41.0_|_01:50.5_|_259.5_|_26.1_|_172.3_|_ 91.0% _|_10.4_|_10.0
06_|_01000_|_03:41.4_|_01:50.7_|_258.2_|_25.8_|_173.9_|_ 92.1% _|_10.5_|_10.0
07_|_01000_|_03:41.8_|_01:50.9_|_256.6_|_26.0_|_175.3_|_ 93.1% _|_10.4_|_09.9
08_|_01000_|_03:42.5_|_01:51.3_|_254.1_|_25.6_|_176.2_|_ 93.8% _|_10.5_|_09.9
09_|_01000_|_03:42.2_|_01:51.1_|_255.1_|_25.9_|_177.9_|_ 95.0% _|_10.4_|_09.8
10_|_01000_|_03:36.9_|_01:48.5_|_274.4_|_27.1_|_179.4_|_ 96.0% _|_10.2_|_10.1

After a couple minutes to catch my breath, I setup and did a long 5K happy ending cooldown. Starting at 2:05, then slowing by 0:05 every 1000m. Amazing how well that works to flush out the muscles. I feel great now.

Output
Workout Summary – Apr 11, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_22:29.8_|_02:15.0_|_142.3_|_17.0_|_140.1_|_ 68.2% _|_13.1_|_08.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_04:09.8_|_02:04.9_|_179.6_|_19.9_|_143.9_|_ 70.8% _|_12.0_|_09.0
02_|_01000_|_04:20.0_|_02:10.0_|_159.3_|_18.0_|_147.7_|_ 73.6% _|_12.8_|_08.9
03_|_01000_|_04:29.9_|_02:15.0_|_142.4_|_16.0_|_143.6_|_ 70.6% _|_13.9_|_08.9
04_|_01000_|_04:40.0_|_02:20.0_|_127.5_|_15.4_|_136.3_|_ 65.5% _|_13.9_|_08.3
05_|_01000_|_04:50.1_|_02:25.0_|_114.7_|_15.9_|_128.5_|_ 59.9% _|_13.0_|_07.2

Tomorrow: I’m going to head off to Quinsigmond for my first row out there of the season.

3×20′ / 1′ on slides – Back home

April 9, 2015April 9, 20153 Comments

I got to my hotel around midnight and was up at 5am to catch my flight back to Boston.

I had hoped to get on the water today, but the weather conspired against me at both ends of the trip. First, my departure from Chicago was delayed by an hour, compressing the time available for a real row. And once I arrived at Boston and was greeted by drizzle, wind and 35F temperatures, the decision was basically made for me. I decided that an hour on slides would have to suffice for today.

My training power has been all over the place over the past couple of weeks. And the fact that so many of my sessions have been on a static erg confused me further as I tried to figure out the right target pace. I decided that 193W was a reasonable place to start. It turned out that I would have done better with 190W, but it wasn’t far off.

The stats: 193W, 144.6BPM, 20 SPM, 2.4mmol/l (above target)

So, after the first 20 minutes, I reduced my target power down to 190W for the rest of the workout. That slowed down the HR drift and made the rest of the ride pretty easy.

Based on my schedule tomorrow, I am not sure if I can fit in a workout at all. If I do, it will likely be a quick 40 minutes of steady state on slides.

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Tag: erg