Tag: SB

6K Threshold – Season Best Time

6 Comments

I think I did the right thing by backing off the power in yesterday’s session. I think I will do that in future sessions if my readings are weird.

I started today with the normal 20′ constant power piece as a warmup.  Power was 191W, HR was delightfully low and final lactate reading was fantastic 1.3mmol/l.  I think there is still a difference in effort between slides and static.

2015-03-28_15-49-16

Output
Workout Summary – Mar 28, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04905_|_20:00.0_|_02:02.3_|_191.2_|_19.0_|_133.4_|_ 63.4% _|_12.9_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01225_|_05:00.0_|_02:02.4_|_190.7_|_19.2_|_123.2_|_ 56.2% _|_12.8_|_09.9
02_|_01228_|_05:00.0_|_02:02.2_|_191.9_|_19.0_|_134.6_|_ 64.2% _|_12.9_|_10.1
03_|_01226_|_05:00.0_|_02:02.4_|_191.0_|_19.0_|_137.7_|_ 66.5% _|_12.9_|_10.1
04_|_01226_|_05:00.0_|_02:02.3_|_191.1_|_18.8_|_138.2_|_ 66.8% _|_13.0_|_10.2

I rested for a few minutes and a had a drink of water.  Then I set up for 6K and took off.  My objectives were:

1.  Pace: faster than 1:50

2. Rate 27 or higher

I didn’t think I was gonna make it about two thirds of the way through because my HR was just so high, but I focused on trying to keep the stroke rate at or above 27 and kept counting strokes. I was kinda in the zone, deep in the hurt locker, but able to keep it up. I was so scared that I was gonna blow up that I waited until I had less than 200m left before I rated up for the finish, even that was pretty anemic.

2015-03-28_15-52-35 2015-03-28_15-52-17

Output

Workout Summary – Mar 28, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_06000_|_21:36.3_|_01:48.0_|_277.6_|_26.7_|_170.6_|_ 89.8% _|_10.4_|_10.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_00500_|_01:48.5_|_01:48.5_|_273.9_|_25.4_|_137.8_|_ 66.5% _|_10.9_|_10.8
02_|_00500_|_01:48.6_|_01:48.6_|_273.3_|_26.5_|_156.8_|_ 80.0% _|_10.4_|_10.3
03_|_00500_|_01:47.5_|_01:47.5_|_281.8_|_26.8_|_164.5_|_ 85.5% _|_10.4_|_10.5
04_|_00500_|_01:48.2_|_01:48.2_|_275.9_|_26.6_|_168.1_|_ 88.0% _|_10.4_|_10.4
05_|_00500_|_01:47.9_|_01:47.9_|_279.0_|_26.7_|_171.0_|_ 90.0% _|_10.4_|_10.4
06_|_00500_|_01:47.2_|_01:47.2_|_283.8_|_26.9_|_172.8_|_ 91.4% _|_10.4_|_10.6
07_|_00500_|_01:47.7_|_01:47.7_|_279.9_|_26.7_|_175.0_|_ 92.9% _|_10.4_|_10.5
08_|_00500_|_01:48.0_|_01:48.0_|_277.6_|_26.7_|_176.6_|_ 94.0% _|_10.4_|_10.4
09_|_00500_|_01:48.3_|_01:48.3_|_275.9_|_26.6_|_178.4_|_ 95.3% _|_10.4_|_10.4
10_|_00500_|_01:49.2_|_01:49.2_|_268.9_|_26.4_|_179.5_|_ 96.1% _|_10.4_|_10.2
11_|_00500_|_01:48.6_|_01:48.6_|_273.3_|_27.6_|_181.3_|_ 97.4% _|_10.0_|_09.9
12_|_00500_|_01:46.6_|_01:46.6_|_288.8_|_27.6_|_183.5_|_ 98.9% _|_10.2_|_10.5

After that, I did a quick 2K cool down and called it a day.

2015-03-28_15-53-31

Output
Workout Summary – Mar 28, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:28.1_|_02:07.0_|_170.7_|_17.2_|_155.5_|_ 79.1% _|_13.7_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_00500_|_01:59.7_|_01:59.7_|_204.1_|_19.5_|_148.5_|_ 74.1% _|_12.8_|_10.4
02_|_00500_|_02:04.7_|_02:04.7_|_180.6_|_17.8_|_160.9_|_ 82.9% _|_13.5_|_10.1
03_|_00500_|_02:09.7_|_02:09.7_|_160.4_|_16.2_|_159.0_|_ 81.6% _|_14.3_|_09.9
04_|_00500_|_02:14.1_|_02:14.1_|_145.3_|_15.7_|_153.9_|_ 78.0% _|_14.3_|_09.3

Seeing as how I finished the mud season madness challenge today, I think I might take a rest day tomorrow!

10K Threshold (Season Best!)

Leave a comment

Started with a 20′ lactate test as a warmup.  Heart rate was very low and it felt very easy, but lactates were up at 2.4mmol/l.  I was so confused that I retested and got exactly the same number.

2015-03-14_18-02-45

Output
Workout Summary – Mar 14, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04858_|_20:00.0_|_02:03.5_|_185.8_|_19.5_|_126.6_|_ 58.6% _|_12.5_|_09.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01218_|_05:00.0_|_02:03.2_|_187.2_|_19.6_|_110.2_|_ 46.9% _|_12.4_|_09.6
02_|_01217_|_05:00.0_|_02:03.3_|_186.7_|_19.6_|_129.3_|_ 60.5% _|_12.4_|_09.5
03_|_01214_|_05:00.0_|_02:03.6_|_185.4_|_19.4_|_133.3_|_ 63.3% _|_12.5_|_09.6
04_|_01210_|_05:00.0_|_02:03.9_|_183.9_|_19.2_|_133.8_|_ 63.7% _|_12.6_|_09.6

Lactate –> 2.4mmol/l

Not sure why the lactates were so high.  My best guess is that I did not do this row first thing in the morning and I had a fairly large, carb loaded breakfast a couple of hours before hand, which can impact fat metabolism.  Oh well.  I will drop back to 183W for tomorrow and see what happens.

Anyway, on to the main event.  I was not intending to push for a season best, and frankly, I didn’t even know what my season best was when I was rowing.  I intended to set out at a 1:55 pace, but 1:53 felt pretty comfortable, so I went with it and gave myself permission to slow down if it got too intense.

I was in a nice groove and working really hard, but feeling like I could keep it up.  I was working on sitting up straight and getting good back swing both of the drive and on the recovery.  I counted to 24 strokes every minute and it kept me focused on the short term.  I really didn’t think about how much further I had to go except when I passed the 1000m splits.

With about 3K to go, my HR was pretty high and I was feeling like I was close to the edge, so I tried to up the rate and ease up the pressure a little.  I kept at it until I had 250m to go and then finished with a pathetic little sprint.

2015-03-14_18-04-34 2015-03-14_18-04-19

Output
Workout Summary – Mar 14, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10000_|_37:41.2_|_01:53.1_|_242.2_|_24.0_|_168.0_|_ 88.0% _|_11.0_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:47.2_|_01:53.6_|_238.8_|_23.5_|_137.0_|_ 65.9% _|_11.2_|_10.2
02_|_01000_|_03:45.9_|_01:52.9_|_242.9_|_23.6_|_155.9_|_ 79.4% _|_11.2_|_10.3
03_|_01000_|_03:45.9_|_01:52.9_|_243.0_|_23.6_|_163.7_|_ 84.9% _|_11.2_|_10.3
04_|_01000_|_03:46.3_|_01:53.1_|_241.6_|_23.9_|_166.6_|_ 87.0% _|_11.1_|_10.1
05_|_01000_|_03:45.4_|_01:52.7_|_244.6_|_24.0_|_170.4_|_ 89.7% _|_11.1_|_10.2
06_|_01000_|_03:45.7_|_01:52.8_|_243.6_|_24.2_|_173.6_|_ 91.9% _|_11.0_|_10.1
07_|_01000_|_03:46.4_|_01:53.2_|_241.3_|_23.9_|_175.7_|_ 93.4% _|_11.1_|_10.1
08_|_01000_|_03:48.0_|_01:54.0_|_236.4_|_24.0_|_176.8_|_ 94.2% _|_11.0_|_09.9
09_|_01000_|_03:47.3_|_01:53.7_|_238.3_|_24.3_|_178.7_|_ 95.5% _|_10.9_|_09.8
10_|_01000_|_03:43.2_|_01:51.6_|_251.8_|_25.5_|_180.7_|_ 97.0% _|_10.5_|_09.9

So, I am really happy with this row.  I feel a bit redeemed for the disaster of the 6K last weekend.

I finished with a 2500m happy ending cool down.  Starting at 2:05 pace and slowing by 0:05 every 500m.

2015-03-14_18-05-42

Tomorrow:  A non-rest rest day.  5K lactate test and then a very easy 5K to keep me in the running for mud season madness.