Tag: Lactate

3×20’/2′ rests with lactate

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I was experimenting with a change in my posture.  Trying to sit up straighter and hinge at my hips.  This made things a bit tougher, since it was like walking with a stone my shoe.

I did the first 20′ at 183W like a good boy, and did my lactate test. I figured it would be high since I felt pretty tired and sweaty.  It was…2.4mmol/l.  too high.  Definitely need to retreat back to 180.

So, I did that for the second 20′ piece.  For some reason, probably because I was concentrating pretty hard to maintain my posture, I was really tired at the end of it.

I had a false start on piece #3.  I briefly thought about just quitting, but that seemed like a wimpy thing to do.  So I decided to do change it up a little bit.  I bumped up the stroke rate to 22.  If I was trying to maintain constant SPI, I would have been aiming for 200W, I instead aimed for about a 190, so it was a lighter stroke.  It was easier to maintain better posture at this slightly higher rate, and even though my HR was higher, it felt more comfortable.  The HR plateaued in the mid-150s in the last few minutes of the the piece. 2015-02-26_9-13-17

2015-02-26_9-21-33

Wednesday AM: 3×20’/1’r on slides

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Woke up with a headache again, but much less severe.  Decided that I had to get back to my routine, so I headed out the door to the gym.  Same workout as yesterday.  But I would aim for 183W.  But I missed.  In the first 20′ section, I again found myself around 185 with 5 minutes to go, so I just stuck with it.  Today, my HR average over the last 5 minutes was much higher (6 BPM), but the lactate reading was down to 2.1.  Another message to stick to 183 for training power.

The second and third intervals I did that, but it felt significantly harder than the session on Tuesday evening.  Maybe short recovery?  Maybe time of day? Maybe phase of the moon?

2015-02-25_9-26-14

2/24/2015 3×20’/1’r on slides
Time meters SPM watts pace Strokes DPS Lac
0:20:00.0 4856 20 185.5 02:03.6 400 12.14 2.1
0:20:00.0 4834 20 183.0 02:04.1 400 12.09
0:20:00.0 4834 20 183.0 02:04.1 400 12.09
1:00:00.0 14524 20.0 183.9 02:03.9 1200 12.10

Tues PM: 3×20’/1’r with Lactate

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Last week, I was on vacation.  I did a little cross training the first 3 days (Tues, Wed, Thur).  Essentially a 5km barefott run on the beach, then about 1.5km of swimming, both at a relatively leisurely pace.  Then I managed to catch a stomach bug and I was out of action from last Thursday until yesterday.

Yesterday morning, I was planning on an AM workout, but woke up with a headache and decided to try to get rid of it with a bit more sleep.  By the late afternoon, I was much improved, so I decided to dip my toe back in with a gentle steady state session.

Tuesday PM: 3×20’/1′ r on slides

I am going to try to do a lactate test after the first 20′ of my steady state sessions to try to build a reasonable database and get a better understanding of the appropriate training intensity.  Since all of my recent lactate tests have been on a static erg, and I had the 8 day break, I was pretty clueless about the right initial power to use.  I was going to target 180, but it felt so easy that I changed on the fly to 185, and when I got to the 15 minute mark, I was averaging 186W.  I decided that cutting back enough to bring the average down to 185 over the last 5 minutes might lead to erroneously low reading, so I just stuck with 186.  Lactate reading 2.3…Too high.  but not far off.  Interestingly, my HR was very low.  The lowest I have recorded for any of my recent lactate tests.  Again showing the very weak correlation between HR and Lactate levels.I rowed the rest of the session at 183 and my HR stayed remarkably low.

2015-02-25_9-19-40

2/24/2015 3×20’/1’r on slides
Time meters SPM watts pace Strokes DPS Lac
0:20:00.0 4860 20 186.0 02:03.5 400 12.15 2.3
0:20:00.0 4834 20 183.0 02:04.1 400 12.09
0:20:00.0 4834 20 183.0 02:04.1 400 12.09
1:00:00.0 14528 20.0 184.0 02:03.9 1200 12.11

Lactate Test Results

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Lactate readings are taken after a 20′ piece at constant power and stroke rate.

day Date slides power SPM HR % HRR Lactate
7 2/7/2015 no 190.0 19 138.3 67% 1.7
1 2/8/2015 no 190.0 19 134.8 64% 1.8
7 2/14/2105 no 195.0 19 139.9 68% 1.8
1 2/15/2015 no 196.0 19 134.6 64% 1.7
3 2/24/2015 yes 186.0 20 132.3 62% 2.3
4 2/25/2015 yes 185.5 20 138.2 67% 2.1
5 2/26/2015 yes 183.1 20 137.0 66% 2.4
6 2/27/2015 yes 184.1 20 141.2 69% 2.5
3 3/3/2015 no 185.2 17.9 144.3 71% 2.5
5 3/5/2015 yes 176.4 20 134.4 64% 1.5
6 3/6/2015 yes 178.4 20 134.1 64% 1.7
7 3/7/2015 no 185.2 17.9 144.3 71% 2.2
1 3/8/2015 no 182.9 19.7 138.8 67% 1.9
2 3/9/2015 no 183.4 19.3 135.1 64% 1.8
3 3/10/2015 yes 178.8 20 134.1 64% 1.5
4 3/11/2015 yes 180.0 20 138.4 67% 1.1
5 3/12/2015 yes 182.1 20 140 68% 1.3
6 3/13/2015 yes 184.5 20 140.0 68% 2.2
7 3/14/2015 no 185.8 20 133.8 63% 2.4
1 3/15/2015 no 186.7 19.1 136.9 66% 1.7
4 3/18/2015 no 188.1 18.9 137.7 66% 1.7
5 3/19/2015 yes 190.0 20 140.1 68% 1.7
6 3/20/2015 no 190.4 18.6 138.3 67% 2.0
7 3/21/2015 no 190.7 18.9 141.0 69% 1.9
1 3/22/2015 no 190.6 19.3 144.4 71% 1.8
2 3/23/2015 yes 190.4 20 144 71% 1.9
3 3/24/2015 yes 191.9 20 144.2 71% 1.5
4 3/25/2015 yes 193.0 20 150.2 75% 1.9
5 3/26/2015 yes 192.0 20 150.3 75% 2.3
6 3/27/2015 yes 190.1 20 151 76% 1.7
7 3/28/2015 no 191.2 19 138.2 67% 1.3
2 3/30/2015 yes 191.2 20 140.6 68% 2.5
3 3/31/2015 no 191.4 19 144.6 71% 2.6
4 4/1/2015 yes 187.3 19 147.1 73% 1.6
5 4/2/2015 yes 186.9 18 142.9 70% 1.6
6 4/3/2015 no 186.7 17.8 145.1 72% 1.9
7 4/4/2015 no 186.7 19 137.1 66% 2.2
1 4/5/2015 no 187.0 19 135.1 64% 1.7
3 4/7/2015 no 192.0 19 138.4 67%
4 4/8/2015 no 197.0 19 147 73%
5 4/9/2015 yes 193.1 20 144.6 71% 2.4

* Average HR for last 5 minutes of 20′ piece