6K Threshold workout

Plan:

  1. 20′ lactate test
  2. 6K hard distance piece, target pace 1:50
  3. 2K cool down

20′ lactate test:  Thought I could get away with about 5w higher power because I was on a static erg.  I was wrong.  185W…Lactate=2.2.  Stick with 180 static and 178 on slides.

2015-03-07_15-37-19

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_17.9_|_134.6_|_ 64.3% _|_13.6_|_10.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01221_|_05:00.0_|_02:02.9_|_188.7_|_18.2_|_119.5_|_ 53.5% _|_13.4_|_10.4
02_|_01216_|_05:00.0_|_02:03.4_|_186.4_|_18.2_|_134.5_|_ 64.2% _|_13.4_|_10.2
03_|_01212_|_05:00.0_|_02:03.8_|_184.6_|_17.6_|_140.8_|_ 68.6% _|_13.8_|_10.5
04_|_01205_|_05:00.0_|_02:04.5_|_181.3_|_17.6_|_144.3_|_ 71.2% _|_13.7_|_10.3

6K Threshold

I could tell within the first 500m that the 1:50 target was not within reach.  So I slowed down to around a 1:52 pace.  Even that turned out to be too much.  It makes sense, my steady state pace is at least 4 or 5 slower than where I was when I was able to row a 6K at a 1:48 pace.  Twice during the row, I broke form and then got back on track at a lsower pace.  I don’t see any real purpose to pushing deeply into anaerobic territory in these rows right now.

This was a good marker for me.  Over the next couple months, I will try to slowing improve against this pace marker for middle distances.

2015-03-07_15-39-45

2015-03-07_15-39-24

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_06000_|_22:38.6_|_01:53.2_|_241.2_|_24.6_|_168.4_|_ 88.2% _|_10.8_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:42.6_|_01:51.3_|_253.9_|_24.5_|_145.3_|_ 71.8% _|_11.0_|_10.4
02_|_01000_|_03:42.3_|_01:51.2_|_254.8_|_24.8_|_165.4_|_ 86.1% _|_10.9_|_10.3
03_|_01000_|_03:45.3_|_01:52.6_|_244.8_|_24.5_|_171.5_|_ 90.4% _|_10.9_|_10.0
04_|_01000_|_03:48.7_|_01:54.4_|_234.0_|_24.7_|_173.5_|_ 91.9% _|_10.6_|_09.5
05_|_01000_|_03:50.0_|_01:55.0_|_230.1_|_24.3_|_176.5_|_ 94.0% _|_10.8_|_09.5
06_|_01000_|_03:49.7_|_01:54.8_|_231.2_|_25.1_|_177.5_|_ 94.7% _|_10.4_|_09.2

Thereafter, a happy ending cool down, starting at 200W and dropping 10W every 500m

2015-03-07_15-56-59

Output
Workout Summary – Mar 07, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:14.8_|_02:03.7_|_184.9_|_20.7_|_160.2_|_ 82.4% _|_11.7_|_08.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:00.4_|_02:00.4_|_200.3_|_21.9_|_152.1_|_ 76.6% _|_11.4_|_09.1
02_|_00500_|_02:02.6_|_02:02.6_|_190.1_|_21.0_|_163.7_|_ 84.9% _|_11.6_|_09.0
03_|_00500_|_02:04.9_|_02:04.9_|_179.8_|_20.2_|_163.6_|_ 84.8% _|_11.9_|_08.9
04_|_00500_|_02:06.9_|_02:06.9_|_171.1_|_19.9_|_161.6_|_ 83.4% _|_11.9_|_08.6

Tomorrow:  20′ lactate at 180W, and then another 25′ or so to give me enough to keep me on track for the 10K a day version of Mud Season Madness

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s