Saturday: 5K Hard – Season Best

This morning I headed out to the boathouse in Worcester to meet up with some of the folks from my club.  There are serious deliberations going on to merge the masters sculling club and masters sweep club.  There is ample history making the process delicate.  But it would be great if we could combine forces and get more boats out on the water every day.

A bit later, after I got home, I headed off to the erg to do my weekly hard distance row.  I started off with my normal 20′ steady state piece, with a lactate test.  My heart rate was delightfully low, and I felt fantastic.  I also did a great job holding 185W after the first 5 minutes.  But my lactate reading was a 2.2.  I was expecting something closer to 1.5.  Weird.  Maybe it was a bad measurement.  Who knows.

186.7W, 19.0SPM, 137.1BPM, 2.2mmol/l

2015-04-04_16-31-49

Output
Workout Summary – Apr 04, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04866_|_20:00.0_|_02:03.3_|_186.7_|_19.0_|_131.8_|_ 62.3% _|_12.8_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01225_|_05:00.0_|_02:02.5_|_190.5_|_19.6_|_122.0_|_ 55.3% _|_12.5_|_09.7
02_|_01214_|_05:00.0_|_02:03.6_|_185.5_|_18.8_|_133.1_|_ 63.2% _|_12.9_|_09.9
03_|_01214_|_05:00.0_|_02:03.6_|_185.5_|_18.6_|_135.5_|_ 64.9% _|_13.1_|_10.0
04_|_01214_|_05:00.0_|_02:03.6_|_185.5_|_18.8_|_137.1_|_ 66.0% _|_12.9_|_09.9

Then I freshed up a bit, and setup my 5K.  My target pace was 1:48.  Honestly, I wanted to be a bit faster than that, since I held a 1:48 for the 6K last weekend.  the other objective was to try to keep the rate up.  I wanted to hold 28spm for this session.

It was a tough row, but not as bad as the 6K.  I managed a 17:49.6, which makes this the second fastest 5K I have ever done, about 3 seconds off my PB from last year.  I didn’t check the number before, but even if I had, I’m not sure I could have sprinted early enough to shave another 4 seconds off my time.  In any case, I am THRILLED to be that close to my time from last year.  I was in my best shape ever last season, and I finally feel like I am on the track toward those kinds of times.

In terms of rate, I had a bit of a sag in the middle, but averaged about 27.5.  So, I still need to work on it.  I feel very sluggish trying to rate up when I am not on slides now.  I guess that’s a good trade off if my OTW rowing improves.

2015-04-04_16-33-09 2015-04-04_16-33-30

Output
Workout Summary – Apr 04, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_17:49.6_|_01:47.0_|_286.0_|_27.5_|_168.8_|_ 88.5% _|_10.2_|_10.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:32.6_|_01:46.3_|_291.5_|_27.4_|_148.4_|_ 74.0% _|_10.3_|_10.6
02_|_01000_|_03:33.1_|_01:46.6_|_289.2_|_27.6_|_167.3_|_ 87.4% _|_10.2_|_10.5
03_|_01000_|_03:35.8_|_01:47.9_|_278.6_|_27.0_|_171.6_|_ 90.5% _|_10.3_|_10.3
04_|_01000_|_03:34.1_|_01:47.1_|_285.3_|_28.0_|_176.7_|_ 94.1% _|_10.0_|_10.2
05_|_01000_|_03:34.0_|_01:47.0_|_285.6_|_27.8_|_179.8_|_ 96.3% _|_10.1_|_10.3

I was pretty much destroyed at the end.

I did a long 5K cooldown.  Starting at 2:00 pace and slowing down by 5 seconds after each 1K.  By the time I finished, my HR was below UT2 range and I felt much better.

2015-04-04_16-34-47

Tomorrow: rest day!

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2 thoughts on “Saturday: 5K Hard – Season Best

  1. sanderroosendaal says:

    Your lactate could have been up because of your 10k OTW row on Friday? Switching to OTW is a bit harder work initially, and a few muscles that are not effectively trained on the erg.
    If anything, I take this 5k as evidence that going slower in the steady state rows doesn’t reduce your speed and has been very effective for you. Better than Rojabo, right?
    When do you switch to sprint preparation?

    Like

    • gregsmith01748 says:

      I am completely sold on using a strongly polarized training plan. I haven’t completely decided what I am going to do for a plan on the water during the spring. I think I might just stick with what I’m doing ( 4 steady state, 1 sprint, 1 threshold). I was toying with the idea of adding a set of starts to the end of all the steady state workouts to get some daily high rate training. What do you think?

      Liked by 1 person

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