Tag: r18

Monday: 14K steady state r18

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Weather:  Stunning.  Sunny, cool, dry, light wind from the Northwest.  2 to 5 mph.  This was generally a cross wind, but always felt like a head wind.  :-O

Plan:

  • Easy steady state
  • r18
  • heart rate: 150 absolute, ease off at 145

The objective today was best stated by Dave C. in a blog post a couple years ago.

“Don’t piss off the boat”

Basically try to row smoothly, at low rate, in such a way to maximize the run of the boat and minimize the check.  This is what that looks like in RIM.

Screen Shot 2016-08-15 at 1.55.43 PM.png

The drive has a strong initial slope, there is no negative transient as I go from legs to body to arms.  There is no negative acceleration at the finish, and the recovery is very close to zero negative or positive acceleration.

The game is to try to maintain the stroke rate, and try to minimize the split time without driving up the heart rate.  I was happy with the way things felt, but I wish the boat was moving faster.  One thing at a time.

Tomorrow:  Schedule calls for a hard row, but I’m not feeling the love right now.  I think I will do another 70′ steady state session, at r20 and a 157 HR cap.

 

Sunday: 4 x 20′ / 1′ easy

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I am concerned about the elevated heart rates that I’ve been seeing and I decided that I am pushing my endurance sessions too hard.  I need to accept that with the lower training volume and with my training gap from having the head cold, that my training power needs to be lower.

Today was an exercise in patience.  80 minutes at 18 SPM and 180W.  Keep it nice and simple, and make sure that my HR stayed low throughout the session.

Mission accomplished.

Now I am at the airport on my way out to San Diego.  Rest day today.  Tomorrow, a session at a Crossfit box near my hotel.