Saturday: 4 x 15 (6′ @ 5kp, 9′ @ mp) at the lake

It’s been a long winter and I haven’t seen my friends from the rowing club since late fall.  They have been doing erg sessions on Saturday mornings down at boathouse at the lake.  I had intended to go last weekend, but I wasn’t feeling to great on Friday night and bailed out.  I actually made it this weekend.

I did a normal marathon training session.  I kept pushing the power from the last session and I felt OK throughout.

3-11a

Screen Shot 2017-03-12 at 12.48.07 PM

Good session.  Comparison to the one on Tuesday.

More power / higher heart rates.

Today: 2×30’/2′ @ 175W

 

Monday: 4 x (6′ @ 5kp + 9′ @ mp) / 4′ rest

Plan:

6-Mar M1 4 x 15′ / 4′ 6′ @ 5KP, 9′ @ MP 92.5% (172)

Target power

  • 5kp: last session I did ~240W and that was for 8′.  Target today: 250W
  • mp: stick to 195W

I did my session yesterday from 5pm to about 6:30pm and it was a long one.  I felt lethargic this morning and I wasted time doing email to avoid going down to the gym.  I finally got up the motivation and headed downstairs around 7:30am.

I started with a 4 minute warmup and I felt short of breath.  I was worried that things might go very badly.  They didn’t.

I settled into 250W and 25 spm for the 5kp bit and just counted strokes.  I hit 150 strokes right at 6 minutes, and downshifted to 195W.  My HR stayed nice and low during the 5kp and came back down quickly at mp.

The second interval was hard work, but I had no trouble.  Same with the third.  My HR was no where near the limit, so I decided to push the last one faster, up to 265W.  This did the trick.  It pushed my HR up to about 170bpm.  It still settled nicely after the downshift.

Pretty great session.

3-6a

The last time I did this was in late January.  There is really no comparison.  Today was way better.

  • Higher power every segment
  • stroke rate the same
  • HR response was way way better
Workout Summary - media/Import_29062564.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18451|75:48.0|02:03.3|197.9|22.6|146.5|170.0|10.8
W-|16220|63:48.0|01:58.0|214.6|22.7|151.0|170.0|11.2
R-|02237|12:00.0|02:41.0|088.7|21.0|119.7|170.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01045|04:00.0|01:54.8|220.5|22.7|127.1|143.0|11.5
01|01488|06:00.0|02:00.9|224.8|24.5|145.2|157.0|10.1
02|02245|09:00.0|02:00.3|201.1|21.4|147.9|159.0|11.7
03|01566|06:00.0|01:55.0|232.9|24.5|147.5|161.0|10.6
04|02237|09:00.0|02:00.7|197.4|21.4|152.7|162.0|11.6
05|01603|06:00.0|01:52.3|243.6|24.6|153.4|164.0|10.9
06|02229|09:00.0|02:01.1|195.7|21.0|155.4|165.0|11.8
07|01629|06:00.0|01:50.5|257.4|25.4|159.4|170.0|10.7
08|02177|08:48.3|02:01.3|193.9|21.5|157.8|169.0|11.5

 

Tomorrow:

7-Mar M2 3 x 20′ / 2′ MP, 10KP, HMP 90.0% (167)

target power:

1-17j

  • MP: 200W
  • 10KP: 230W
  • HMP: 215W

Friday: 3 x 20′ / 4′ (8′ @ 5kp, 12′ @ mp)

The plan for today was the monumental

M1 3 x 25′ / 5′ 8′ @ 5KP, 17′ @ MP 92.5% (172)

Unfortunately, I didn’t have 100 minutes, I decided to shorten the 17′ to 12′ and the rests from 5′ to 4′.

M1 3 x 20′ / 4′ 8′ @ 5KP, 12′ @ MP 92.5% (172)

For power, I decided to push the top end of each range.  240W for 5kp and 195W for mp

1-17j

I felt good.  My HR pushed up through the cap in the last piece, but I wasn’t in distress.  I’m pretty happy about that after all the sessions I’ve missed.

3-3a

I compared this to my most recent 4×15, which was at the end of a good run of workouts.  The power was bit higher today and the reps were more consistent.  HR was higher too.

Then I compared it to the 3×25′ workout that I did on Feb 5, about a month ago.  The extra 5 minutes at mp should accumulate more fatigue, but also provides a longer time between the hard bits.  I did the one in February at about 10w lower power, and the HR was generally lower.

Today:  I will do a workout from Sander’s club.

Rowing 15km (75′) consisting of 
1. 2500m warming up
2. 2x(10x500m/80″)/4min @ 26spm (Zone 3-4)
3. Stretching 20 minutes

Thursday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

Replay of Monday’s workout.  Sticking to the same power targets.

M1 4 x 15′ / 4′ 6′ @ 5KP, 9′ @ MP 92.5% (172)

5kp target: 235W

mp target: 190W

Lot’s of technology troubles today.  Painsled kept hanging up the PM5.  It froze during my first 15′ section requiring me to remove the batteries in the PM5 to reset everything, then it happened again in the second interval, requiring the same process to get going again.  I finally gave up and used ergdata for the last 2 intervals, and it worked fine.  No fun metrics though.

Warmup (4 minutes) and the first interval.  It froze at 17 minutes, about 11 minutes into the 1st interval.

2-16b

Workout Summary - media/20170217-0100220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04298|17:36.0|02:02.9|206.0|22.5|149.0|162.0|10.8
W-|03990|15:36.0|01:57.4|218.1|22.6|151.0|162.0|11.3
R-|00310|02:00.0|03:13.4|072.6|21.0|127.5|162.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01025|04:00.0|01:57.1|219.0|22.2|136.2|151.0|11.6
01|01582|06:00.0|01:53.8|239.6|24.1|156.1|162.0|10.9
02|01383|05:36.5|02:01.7|194.5|21.3|156.0|162.0|11.6

The the second interval.  This one packed up around 9 minutes in.

2-16e

Workout Summary - media/20170217-0100250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02391|09:11.0|01:55.3|229.4|23.4|159.5|169.0|11.1
W-|02391|09:11.0|01:55.3|228.0|23.3|159.6|169.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01603|06:00.0|01:52.3|245.1|24.2|157.7|168.0|11.0
01|00788|03:11.3|02:01.4|195.9|21.6|163.3|169.0|11.4

Then I gave up and used ergdata.  This got the last two intervals.  I noticed that I was not approaching the HR cap in the third interval, so I pushed the fourth harder and I managed to push up to the 172 cap.

2-16f

Workout Summary - media/Import_28881412.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08494|38:00.0|02:14.2|194.3|22.9|159.5|173.0|09.8
W-|07663|30:00.0|01:57.4|212.2|23.1|163.6|173.0|11.1
R-|00834|08:00.0|04:47.8|064.6|21.4|136.8|173.0|01.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01610|06:00.0|01:51.8|242.6|24.7|160.3|171.0|10.9
01|02222|09:00.0|02:01.5|194.0|21.6|164.6|171.0|11.4
02|01601|06:00.0|01:52.5|244.1|25.1|164.7|173.0|10.6
03|02230|09:00.0|02:01.1|189.0|22.1|164.2|172.0|11.2

Of course, I had my backup systems working, so I at least got HR data for the whole row in Wahoo on my iphone.

2-16i

2-16a

I was really pleased with the workout (despite the technical difficulties).  I worked hard, but I felt much stronger than on Tuesday.  About 6 or 7 watts better with the same HR.

I bet I could have gotten into a groove, if I didn’t disappear on travel on Friday.

 

Monday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

It was snowing during the day on Sunday and the forecast was that the storm was going to last all night long and into the morning.  So, I figured that I would be stuck in the house.  But by 11:30PM, it was pretty clear that the storm was clearing out sooner and the snow totals were going to be smaller than predicted earlier.  So, I set my alarm for 6:15 and headed to work.

I did this session in the deserted fitness center at work.

Plan:

  • 4 x 15′ / 4′ rest
  • 6′ @ 5kp (225W to 240W) / 9′ @ mp (180W to 195W)
  • HR Cap at 92.5% HRMax (172)

This was pretty tough work, but I successfully completed this and even hit the last interval a bit harder.

2-13a

Stroke metrics.  Always fun to look at.

Finally, I compared this workout to the same session done on January 20th.  Today I had higher HR’s.

I think the HR difference is mainly due to lack of sleep and time of day.