Tag: L2

Friday: 4 x 2k / 5′ rest

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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.

Screen Shot 2015-12-25 at 8.15.30 PMScreen Shot 2015-12-25 at 8.15.05 PM

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

 

 

Tuesday: Waterfall 3K/2.5K/2K

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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.

Screen Shot 2015-09-27 at 4.41.47 PM

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)

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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

Tuesday AM: 4 x 1500 / 5′ rest

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Foggy and calm.  A light 2-5 mph wind from the SSW, which was a bit of a head wind heading up river.  It’s getting darker and darker every morning.  I’ve started using my lights to try to reduce the odds that the Brandeis crew will run me over.

Plan:

  1. 5×1500/5′ rest
  2. pace target: <2:10
  3. rate target: 28

The purpose of this workout is to push hard.  As hard or harder than I would push in the race.  Try to work on stroke efficiency at race rate and get used to the feeling of rowing above my LT for extended periods.  It worked.

This weekend, I was originally going to row in Textile River Regatta on Sunday, but they cancelled the masters events in favor of running them as part of the US Rowing Master National Head Race at the same venue on Saturday.  So, I have one less day than I thought in the plan.  I used this as an excuse to cut out one of the 5 intervals.  Actually, 4 was plenty enough this morning and I was toast by the time I started the fourth.

Screen Shot 2015-09-29 at 10.01.42 AM Screen Shot 2015-09-29 at 10.01.14 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:52_|_2:59.8_|_103___|_17.5_|_09.5_|_114___|_w
01000_|_1500_|_06:26_|_2:08.7_|_176___|_27.3_|_08.5_|_163___|_m
02500_|_0500_|_03:03_|_3:03.4_|_056___|_18.3_|_08.9_|_131___|_r
03000_|_1500_|_06:27_|_2:09.0_|_178___|_27.6_|_08.4_|_171___|_m
04500_|_0500_|_03:19_|_3:18.8_|_059___|_17.8_|_08.5_|_129___|_r
05000_|_1500_|_06:29_|_2:09.7_|_176___|_27.1_|_08.5_|_172___|_m
06500_|_0500_|_03:16_|_3:16.0_|_059___|_18.1_|_08.5_|_139___|_r
07000_|_1500_|_06:32_|_2:10.8_|_184___|_28.1_|_08.2_|_175___|_m
08500_|_1600_|_09:53_|_3:05.2_|_193___|_19.5_|_08.3_|_130___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:52_|_2:59.8_|_103___|_17.5_|_09.5_|_114___|_warmup
06000_|_25:55_|_2:09.6_|_714___|_27.6_|_08.4_|_170___|_Main set
01500_|_09:38_|_3:12.7_|_174___|_18.1_|_08.6_|_133___|_rest meters
01600_|_09:53_|_3:05.2_|_193___|_19.5_|_08.3_|_130___|_cool down
10080_|_51:18_|_2:32.7_|_1184___|_23.1_|_08.5_|_149___|_Total

I hit my pace target in all the intervals except the last one.  In that one, I was pushing and pushing, but I had a lot of trouble getting the splits below 2:11.  I was even wondering if the speedcoach had fouled, but a check of the GPS data dispelled that notion.  The only other thing that might have slowed me down was that the SSW breeze was getting a little stronger, but I suspect that my legs were just toasted.

Looking at the rate chart you can see how the rate goes up in the turn.  It’s about 1000m into the rep for #1 and #3 and 500m into the rep in #2 and #4.  There were some real life disruptions in the reps.

In rep #1, when I went through the S-turn I came upon 2 pairs, a 4+ and a laucnh coming the other way.  I had to do some steering to avoid them.  This impacted rate and effort more that speed.

In rep #2, right near the end, I managed to cut too close to an area of weeds that protrudes into the travel channel and that screwed up a few strokes.

Rep #3 and #4 were pretty clean, but I was getting really tired.  In rep #3, I decided that 4 was enough.  Based on how my legs feel now, I think it was a good decision.

I haven’t done that many minutes in the AN zone for a while.  Ouch.

This afternoon, I think I will do a nice slow recovery 30r18 to try to get loose.

Tomorrow:  The taper starts and plan calls for 4×500 at race pace.  I may end up doing that as 4 x 2′ on the erg because the weather is going to be terrible.

Speaking of the weather.  This weekend the forecast is for the fringes of Tropical Storm Joaquin to be over New England with rain and 20mph winds from the Northeast.  That’s basically a pure headwind for the head races in Lowell.  Great.