Tag: steady state

Wednesday: 14K Steady State

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Still pretty darn cold.  I wore Pogies through the first 3/4 of the workout.  I don’t like how sweaty my hands get, but it’s better than going numb.

Plan:

  1.  4 x ~2700m / 1′ rest
  2. rate: 18-20
  3. pace: 2:20 to 2:30
  4. HR cap: 150 (75% HRR)

Screen Shot 2015-10-30 at 12.45.11 PM Screen Shot 2015-10-30 at 12.44.58 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0880_|_04:54_|_2:47.2_|_094___|_19.2_|_09.4_|_114___|_w
00900_|_2100_|_10:18_|_2:27.1_|_198___|_19.2_|_10.6_|_137___|_downstream
03000_|_0200_|_01:09_|_2:53.0_|_021___|_18.2_|_09.5_|_127___|_couples of fours in my way
03200_|_0640_|_03:06_|_2:25.2_|_057___|_18.4_|_11.2_|_139___|_downstream
03840_|_0060_|_00:23_|_3:07.5_|_006___|_16.0_|_10.0_|_118___|_turn
03900_|_2860_|_13:54_|_2:25.8_|_266___|_19.1_|_10.8_|_146___|_upstream
06760_|_0120_|_00:41_|_2:50.0_|_011___|_16.2_|_10.9_|_142___|_turn
06880_|_2920_|_14:20_|_2:27.3_|_266___|_18.6_|_11.0_|_146___|_downstream
09800_|_0100_|_00:45_|_3:44.5_|_010___|_13.4_|_10.0_|_116___|_turn
09900_|_3900_|_19:18_|_2:28.4_|_367___|_19.0_|_10.6_|_147___|_upstream
13800_|_0100_|_00:40_|_3:22.5_|_011___|_16.3_|_09.1_|_145___|_cool down

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00880_|_04:54_|_2:47.2_|_094___|_19.2_|_09.4_|_114___|_warmup
12420_|_00:55_|_2:27.1_|_1154___|_18.9_|_10.8_|_145___|_Main set
00480_|_02:57_|_3:04.8_|_048___|_16.2_|_10.0_|_127___|_rest meters
00100_|_00:40_|_3:22.5_|_011___|_16.3_|_09.1_|_145___|_cool down
13880_|_09:27_|_2:30.1_|_1307___|_18.8_|_10.6_|_142___|_Total

An uneventful, but hugely enjoyable row.  Trying very hard to work on really reaching for the catch, and to finish cleanly.  Also trying to be more disciplined about keeping my blades off the water on recovery.  It’s a challenge on mornings like Wednesday, when the water is so smooth, that touching it on recovery results in just a soft “hiss” or “sizzle” and does not disturb the run of the boat at all.

Monday: 14K steady state + drills

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It was cold this morning.  There was frost on the dock when I launched and it was still there when I got back.  There was a light, shifty breeze, but not much of it and the water was deliciously flat.

I started out fully outfitted for the cold.  long tights, 3 layers on top, hat and pogies.  I took off the pogies after the first 4K, otherwise I needed to keep all the layers on.

There is a long thread going over on Rowing Illustrated about the “Scullers Catch”.  Basically, it has devolved into a somewhat pedantic argument over squaring early, versus late, and how quickly one can bury the blades.  I dipped a toe into the conversation and was ultimately rewarded with a couple of interesting drills.

Row , pause every other stroke at half slide, square the blade and go take the catch at full slide . Once you have a hang of that you will have a good feel for placing the blade. Then try it at 3/4

Row half slide for a min, then 3/4 slide for a min, then full slide for a min, then go to alternating half , 3/4 and full slide. Works timing of the front end.

Work on placing the blade at zero pressure and then just accelerate to half pressure , then to 3/4 , then full. Let the speed of the boat dictate your rhythm.

I tried the first one today.  I started each piece with about 20 strokes or so doing a pause/square drill.  It was very challenging.  I needed to finish very cleanly and get the blades off the water.  Then I needed to square the blades with enough clearance to miss the water with the bottom edge of the blade, and smoothly continue to the catch.  I would guess that I did it cleanly about 1/5 of the strokes.  About 3/5 of the strokes, I touched water lightly on one or both side after I squared.  The remaining 1/5, I would catch serious water on one side upon squaring and really screw up the catch.  It certainly helped to reinforce balance and oar control.

Other than that, it was just a nice row, with good heart rate discipline, and reasonably fast pace too.

Screen Shot 2015-10-26 at 4.54.32 PM Screen Shot 2015-10-26 at 4.54.09 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:34_|_2:50.2_|_099___|_17.8_|_09.9_|_116___|_w
01000_|_1460_|_07:21_|_2:31.0_|_135___|_18.4_|_10.8_|_129___|_drills
02460_|_1480_|_07:02_|_2:22.5_|_137___|_19.5_|_10.8_|_142___|_m
03940_|_0900_|_04:51_|_2:41.7_|_080___|_16.5_|_11.3_|_128___|_drills
04840_|_2120_|_10:20_|_2:26.3_|_206___|_19.9_|_10.3_|_143___|_m
06960_|_0820_|_04:21_|_2:39.2_|_075___|_17.2_|_10.9_|_129___|_drills
07780_|_2180_|_10:32_|_2:24.9_|_213___|_20.2_|_10.2_|_143___|_m
09960_|_0760_|_04:17_|_2:49.0_|_071___|_16.6_|_10.7_|_125___|_drills
10720_|_3260_|_15:51_|_2:25.9_|_331___|_20.9_|_09.8_|_144___|_m

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:34_|_2:50.2_|_099___|_17.8_|_09.9_|_116___|_warmup
09040_|_43:45_|_2:25.2_|_887___|_20.3_|_10.2_|_143___|_Main set
03940_|_20:50_|_2:38.6_|_361___|_17.3_|_10.9_|_128___|_drills
13960_|_10:09_|_2:30.7_|_1347___|_19.2_|_10.4_|_137___|_Total

Friday: 16K steady state on the charles

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I had my boat on my car anyway, I decided I might as well go row somewhere fun.  So, I went down and launched at CRI in brighton and rowed all the way down to the BU boathouse and back.  About 16K.

Plan:

  1. Steady state 2 x 8K
  2. rate: 18-20
  3. pace: 2:30 ish
  4. heart rate: 150 cap

Screen Shot 2015-10-23 at 11.17.24 AM

Screen Shot 2015-10-23 at 3.27.26 PM Screen Shot 2015-10-23 at 3.27.10 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0200_|_01:06_|_2:44.0_|_018___|_16.5_|_11.1_|_115___|_w
00220_|_7800_|_38:21_|_2:27.5_|_732___|_19.1_|_10.7_|_146___|_m
08020_|_0280_|_01:44_|_3:06.4_|_034___|_19.5_|_08.2_|_128___|_r
08300_|_8140_|_42:02_|_2:34.9_|_888___|_21.1_|_09.2_|_148___|_m
16440_|_0160_|_01:16_|_3:57.8_|_017___|_13.4_|_09.4_|_123___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00200_|_01:06_|_2:44.0_|_018___|_16.5_|_11.1_|_115___|_warmup
15940_|_20:23_|_2:31.3_|_1620___|_20.2_|_09.8_|_147___|_Main set
00280_|_01:44_|_3:06.4_|_034___|_19.5_|_08.2_|_128___|_rest meters
00160_|_01:16_|_3:57.8_|_017___|_13.4_|_09.4_|_123___|_cool down
16580_|_24:29_|_2:32.9_|_1689___|_20.0_|_09.8_|_146___|_Total

The trip down river was basically uneventful.  There was a breeze building, but I didn’t much notice it until I got down past the Riverside Boat Club.  By the time I got to the basin, it was gusting up above 20 mph (the weather data says gusting to 29!), and blowing a steady 15.  The wind direction was basically from the NNW.

[Edit:  Here is the weather history from the station at MIT, right off the basin.  I basically launched at 7:00 and recovered around 8:30.  During that time, the temp dropped 5 degrees, and the wind build from 10mph to 25mph with higher gusts]

Screen Shot 2015-10-24 at 10.45.17 AM

This was a bitch of a head wind through the powerhouse stretch and a cross head for most of the rest of the row until the big turn to the Eliot bridge.  In the big gusts it was all I could do to keep control of my oars and at times my pace was way slower the 3:00/500.  I was mostly concentrating on trying to take good strokes and avoid smacking the waves.

After Eliot, it calmed down a lot and I could make better progress.  I thoroughly enjoyed the last 4K or so of the row.

When I pulled my boat I was delighted that there was no water sloshing around!

Tomorrow: Rest day.

4 x20′ / 1′ rest @ 185W w/ lactate

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It was freezing this morning.  About 28F, so I decided to erg instead of rowing outside.

Plan called for steady state. So…

  1. 4 x 20’/1′
  2. ramp pace over first 10 minutes (5′ @ 2:15, 5′ @ 2:10, then 2:04 the rest of the way)
  3. lactate test at 60 minutes.

4x20 Screen Shot 2015-10-19 at 4.24.26 PM

So, in a nutshell, here is a real life example of how uncorrelated HR and lactate can be under different circumstances.

lac and HR

So compare yesterday and today.  power within 2 watts.  Same exact warmup process. Lactate reading was 0.3 higher today, but HR was 16 beats higher.  Thats more than 12% of HRR different.

I was in a different place, at a different time of day, and the room was definitely a bit warmer.  I had good airflow in both cases.

The conclusion that I am drawing is that I will continue to use 60′ lactate readings as a measure of intensity.  2.3 is above the high end of what I really want to see, but I don’t want to change training intensity based on a single reading above the limit.  So, I think I will hold at 185W, and continue to test.  If I read above 2.0 for the next workout, then I will drop 5W.

Tomorrow:  Back on the water for a 5x2K / 5′ rest at head race pace and r28.

Sunday: 4 x 20′ / 1′ rest endurance training (with lactate)

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I hopped on the erg today around 2pm.  It was nice and cool outside and I opened all the windows.

Plan:

  1. 4 x 20′
  2. Slow warmup…First 5′ at 2:15, second 5′ at 2:10, then the rest of the workout at 2:04
  3. 1 minute rests to drink water and take a lactate test.

Screen Shot 2015-10-11 at 6.21.55 PM Screen Shot 2015-10-11 at 6.21.41 PM

Workout Summary – Oct 11, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19245_|_80:00.0_|_02:04.7_|_180.5_|_17.8_|_128.8_|_ 60.1% _|_13.5_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI_|_lac

01_|_01121_|_05:00.0_|_02:13.8_|_146.0_|_16.2_|_088.8_|_ 31.8% _|_13.8_|_09.0
02_|_01160_|_05:00.0_|_02:09.3_|_162.0_|_17.2_|_116.6_|_ 51.5% _|_13.5_|_09.4
03_|_02410_|_10:00.0_|_02:04.5_|_181.5_|_17.8_|_124.3_|_ 57.0% _|_13.5_|_10.2_|_1.7
04_|_04855_|_20:00.0_|_02:03.6_|_185.4_|_17.9_|_127.8_|_ 59.4% _|_13.6_|_10.4_|_2.1
05_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_17.9_|_134.5_|_ 64.2% _|_13.6_|_10.3_|_2.2
06_|_04847_|_20:00.0_|_02:03.8_|_184.5_|_18.1_|_138.3_|_ 66.9% _|_13.4_|_10.2_|_2.5

Almost identical to last Sunday when I did 3 x 20′  HR was a little lower and the pace was a little faster, but the lactate readings were a bit higher at 20 and 40 minutes, but much lower at 60′.

  • Last week:  1.1, 1.2, 3.2
  • This week:  1.7, 2.1, 2.2, 2.5

I think I should stick with 2:04 or 2:05 for now for an endurance pace.

I am now into my taper week for the HOCR.  Here’s the plan for that.

  • Monday:  4K warmup, 4 x 500 with 3:30 minute rests, 4K cool down
  • Tuesday: 4K warmup, 3 x 500 with 3:30 rests, 4K cool down
  • Wednesday: 4K warmup, 2 x 500 with 3:30 rests, 2K cool down
  • Thursday: 4K warmup, 1 x 500, 2k cool down
  • Friday:  Easy recon paddle on the HOCR course
  • Saturday:  9:20 start time, bow number: 36.

A few sprints on a treadmill

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Still in Munich. Fitness center is still hot as hell. 

Today, I had two objectives. Another hour or so of endurance training, plus a few 1′ intervals. I am not really tapering for the race this weekend, but I felt like doing a few intense sprints would be beneficial to keep some intensity. 

I started at a fast walk and a 10% grade for 5′, then I went to a jog for another 5 minutes, and continued to add speed at 15′. At 20′, I slowed down to a walk for a minute, and then cranked to incline to max (15%) and sped up to 6 mph for a “hill sprint”. I did a minute, which was enough to push my HR above 170. Then I did 4 minutes of active rest at 2mph and 15% incline. Then another minute at 6mph. Then 4 more minutes of rest, then a final minute. I felt like puking after that, so I guess I was doing them right. I finished on the treadmill with a 5′ cool down. 

Then I hopped on the recumbent stationary bike and did an easy 30′ with a HR cap of 150 (75% HRR). 

Tomorrow: basically the same thing, but only two sprints. Then I fly home, arriving at 7pm. Then I race Saturday afternoon.

Wednesday: 60 minutes in a hot fitness center

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At the Residence Inn in Munich.  Fitness Center contains 2 treadmills, 1 crosstrainer, 1 recumbent stationary bike, a rack of dumbells and a universal cable weight machine.

Very hot in the room, maybe 26 or 27C.

I elected to do.

  1. 30′ incline walk on treadmill.  Max incline (15%), Started at 3.0mph for 5min, then increased to 3.5.  Objective was to slowly bring HR to 65% to 70% of HRR and stay there.
  2. 30′ stationary bike.  Lazy man’s intervals.  Target was average HR in the same 65% to 70% range.  Ended up a little bit lower than that because the level adjustment on the machine was not cooperating.

HR sensor linked fine to the equipment via ANT+, but the BT function seems to not be working.  The battery cover on it is also pretty much shot, so I bought a Wahoo Tickr on Amazon yesterday.  Hopefully it will be waiting for me at home.

My HR during the incline walk rose slowly and finally hit 65% HRR about 15 minutes into it.  With about 5 minutes left, it was right up at 70% HRR (144) and briefly went above that for the last couple of minutes.

On the bike, my HR was up in the right range when I was in the intervals and coasted down into the mid 120s during the easy parts.  It was still sweaty work in the hot gym, but I wish I could have adjusted the level.

Tomorrow:  Probably the same thing.

Monday: Steady State Rate Ladders (16/18/20)

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Nice morning. Light N wind about 5mph.  A headwind heading down river.

Plan:

  1. 4 x (1000m @ 16, 1000m @ 18, 1000m @ 20) / 1′ rest
  2. No pace target
  3. HR Cap : 150 (75% HRR)

Screen Shot 2015-10-05 at 2.15.40 PM Screen Shot 2015-10-05 at 2.15.30 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1080_|_06:42_|_3:06.1_|_108___|_16.1_|_10.0_|_110___|_w
01100_|_0900_|_04:38_|_2:34.4_|_079___|_17.1_|_11.4_|_130___|_16
02000_|_1000_|_04:58_|_2:29.1_|_090___|_18.1_|_11.1_|_138___|_18
03000_|_1000_|_04:47_|_2:23.5_|_098___|_20.5_|_10.2_|_145___|_20
04000_|_0100_|_00:37_|_3:04.5_|_009___|_14.6_|_11.1_|_119___|_r
04100_|_1000_|_04:55_|_2:27.7_|_082___|_16.7_|_12.2_|_135___|_16
05100_|_1000_|_04:51_|_2:25.6_|_089___|_18.3_|_11.2_|_141___|_18
06100_|_0940_|_04:24_|_2:20.4_|_090___|_20.5_|_10.4_|_149___|_20
07040_|_0060_|_00:25_|_3:26.7_|_006___|_14.5_|_10.0_|_118___|_r
07100_|_1000_|_05:12_|_2:35.8_|_087___|_16.8_|_11.5_|_133___|_16
08100_|_1000_|_05:00_|_2:29.8_|_093___|_18.6_|_10.8_|_141___|_18
09100_|_0900_|_04:21_|_2:24.9_|_089___|_20.5_|_10.1_|_148___|_20
10000_|_0060_|_00:28_|_3:51.7_|_007___|_15.1_|_08.6_|_113___|_r
10060_|_1000_|_05:04_|_2:31.8_|_085___|_16.8_|_11.8_|_131___|_16
11060_|_1000_|_04:51_|_2:25.4_|_091___|_18.8_|_11.0_|_141___|_18
12060_|_1000_|_04:43_|_2:21.4_|_097___|_20.6_|_10.3_|_148___|_20
13060_|_1060_|_05:29_|_2:35.2_|_110___|_20.1_|_09.6_|_136___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01080_|_06:42_|_3:06.1_|_108___|_16.1_|_10.0_|_110___|_warmup

03900_|_19:48_|_2:32.4_|_333___|_16.8_|_11.7_|_132___|_r16
04000_|_19:40_|_2:27.5_|_363___|_18.5_|_11.0_|_140___|_r18
03840_|_18:14_|_2:22.5_|_374___|_20.5_|_10.3_|_147___|_r20
11740_|_57:43_|_2:27.5_|_1070___|_18.5_|_11.0_|_140___|_main set

00220_|_01:30_|_3:23.4_|_022___|_14.7_|_10.0_|_117___|_rest meters
01060_|_05:29_|_2:35.2_|_110___|_20.1_|_09.6_|_136___|_cool down

Happy with the heart rate and level of effort.  Really just focused on balance and good rowing today.

After the workout, I went to work for half a day, then flew to Munich, where I am now.  I arrived Tuesday morning around 10AM, and straight into a customer meeting.  So, Tuesday is basically a very tired “non-restful rest day”.

Wednesday:  Fun in the fitness center (HR cap at 150)

Sunday: 60′ Steady State (3×20’/1′ rest)

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My wife and I had plans in the afternoon, so I jumped on the erg as soon as I got up to get some meters in.  I was quite sore from the race on Saturday.  My ribs, my adductors and my arms were all quite sore.  I guess there was a lot of “conventional” movements.

Like Saturday afternoon, I started at lower power and ramped up over 15 minutes.  Again, my HR stayed nice and low.  A little bit of drift in the last 20 minutes.  Lactates were 1.2 at 20′, 1.1 at 40′, and weirdly 3.2 at 60 minutes.  It might have been a blown reading, but it might indicate that I had crossed over to building up some lactate in the last few minutes of the last 20′.  No matter.  I think rowing at a 2:04 (183W) pace for steady state until I see <2.0 at 80′ is the safe bet for now.

Screen Shot 2015-10-06 at 1.10.04 PM Screen Shot 2015-10-06 at 1.09.34 PM

Output
Workout Summary – Oct 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14337_|_60:00.0_|_02:05.5_|_176.9_|_17.9_|_129.5_|_ 60.6% _|_13.3_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01118_|_05:00.0_|_02:14.2_|_144.9_|_16.2_|_105.0_|_ 43.3% _|_13.8_|_08.9
02_|_01159_|_05:00.0_|_02:09.4_|_161.4_|_17.4_|_119.3_|_ 53.4% _|_13.3_|_09.3
03_|_01204_|_05:00.0_|_02:04.6_|_181.1_|_18.2_|_127.4_|_ 59.2% _|_13.2_|_09.9
04_|_01208_|_05:00.0_|_02:04.2_|_182.7_|_18.0_|_130.2_|_ 61.1% _|_13.4_|_10.2
05_|_04822_|_20:00.0_|_02:04.4_|_181.7_|_18.2_|_131.0_|_ 61.7% _|_13.2_|_10.0
06_|_04827_|_20:00.0_|_02:04.3_|_182.2_|_18.1_|_136.2_|_ 65.4% _|_13.3_|_10.1

Saturday PM: 30 minute recovery erg

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Later in the day on Saturday, I was feeling sore and I had a pretty case of “erg cough”.  I thought that an easy 30 minute erg session might make me feel better.  I was right.

I’m experimenting with starting endurance sessions at lower power and ramping up over the first 15 minutes or so.  I did that today and it worked out well.

A very easy session.  I measured lactates at the end 1.3mmol/l.

Screen Shot 2015-10-06 at 11.56.21 AM Screen Shot 2015-10-06 at 11.55.49 AM

Output
Workout Summary – Oct 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_07100_|_30:00.0_|_02:06.8_|_171.8_|_17.5_|_125.8_|_ 58.0% _|_13.5_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01119_|_05:00.0_|_02:14.0_|_145.3_|_16.0_|_110.3_|_ 47.0% _|_14.0_|_09.1
02_|_01162_|_05:00.0_|_02:09.1_|_162.8_|_17.2_|_121.7_|_ 55.1% _|_13.5_|_09.5
03_|_01204_|_05:00.0_|_02:04.6_|_181.1_|_18.2_|_128.5_|_ 60.0% _|_13.2_|_09.9
04_|_01205_|_05:00.0_|_02:04.4_|_181.7_|_17.8_|_130.5_|_ 61.3% _|_13.5_|_10.2
05_|_01206_|_05:00.0_|_02:04.4_|_181.8_|_18.0_|_130.6_|_ 61.4% _|_13.4_|_10.1
06_|_01203_|_05:00.0_|_02:04.7_|_180.6_|_18.0_|_131.1_|_ 61.8% _|_13.4_|_10.0