Sunday PM: Bonus Session 3×20′ steady state -ish

I have to fly out early tomorrow morning to California, and I doubt I will have any time to fit in a workout.  So, I thought it would be a good idea to do a second session today.

Nothing to taxing, but some more meters in the bank.

As usual, I started with a 20 minute lactate test.  As usual for a Sunday, it felt easier than on any other day.  Target was 193W, but I was having trouble getting it down below 195W.  And my HR was nicely controlled and stayed below 140 throughout the piece.

Power: 195.1W, Rate: 19.4spm, AvgHR: 137.4bpm, Lactate: 1.4mmol/l

2015-04-12_14-29-36

Output
Workout Summary – Apr 12, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04938_|_20:00.0_|_02:01.5_|_195.1_|_19.4_|_132.8_|_ 62.9% _|_12.8_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01236_|_05:00.0_|_02:01.4_|_195.7_|_19.4_|_123.0_|_ 56.0% _|_12.7_|_10.1
02_|_01235_|_05:00.0_|_02:01.5_|_195.3_|_19.4_|_133.9_|_ 63.8% _|_12.7_|_10.1
03_|_01235_|_05:00.0_|_02:01.4_|_195.4_|_19.4_|_136.7_|_ 65.8% _|_12.7_|_10.1
04_|_01232_|_05:00.0_|_02:01.8_|_193.9_|_19.2_|_137.4_|_ 66.3% _|_12.8_|_10.1

So, then I setup for 2 more 20 minute pieces.  I row these using rowpro, and I have gotten in the habit of just setting them up as a single continuous row.  I started doing it that way because it is the way you have to do it for online rows, but it just works better for the spreadsheet to do it this way.  For a 2×20’/1’rest, I set up a continuous row of 42′ and then set up the splits to be 21 minutes long.  That way, the avg power for the split is accurate throughout.  I row down from 42′ to 22′, then I grab a drink of water and a quick wipe of the towel.  I start paddling with a few seconds to go before the 21 minute mark, and then I’m into the second piece.  I row that down from 21′ down to 1′, and then I have to decide what I want to do with that last minute.  Sometimes I just row it out at the target pace.  Other times, I paddle it as a quick cool down.  Most often, I do a quick 1′ at higher rate and pressure for a bit of fun at the end of the row.

You can do the same thing for 3×20′ (63′) or 4×20′ (84′).

Today, I dutifully did my next 20 minutes at 195W target power.  My HR monitor was dropping in and out, but I had enough readings to see that my HR was staying nice and low.  I also felt terrific.  So, during the 1 minute break, I decided to row the last 21′ harder.  I did the first 5′ at r22 and 220W, then 5′ at r21/210W, then 5′ at r20/200W, then 5′ at r19/190W.  That left 1 minute to go.  I bumped it up to r24 and tried to take long hard strokes.  I was able to hold about 275W (1:48) at r24 comfortably.

This was a great way to make the time pass quickly and to get a bit more intensity.  Through the whole thing, my HR never went above UT1.  There is something magic about Sundays.

2015-04-12_14-31-09 2015-04-12_14-31-27

Output
Workout Summary – Apr 12, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_10339_|_42:00.0_|_02:01.9_|_193.4_|_19.6_|_138.2_|_ 66.8% _|_12.5_|_09.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_04952_|_20:00.0_|_02:01.2_|_196.7_|_19.3_|_131.1_|_ 61.8% _|_12.9_|_10.2
02_|_00060_|_01:00.0_|_08:22.1_|_002.8_|_05.0_|_128.2_|_ 59.7% _|_12.0_|_00.6
03_|_01297_|_05:00.0_|_01:55.7_|_226.1_|_22.0_|_137.7_|_ 66.5% _|_11.8_|_10.3
04_|_01273_|_05:00.0_|_01:57.9_|_213.8_|_21.2_|_147.5_|_ 73.4% _|_12.0_|_10.1
05_|_01250_|_05:00.0_|_02:00.0_|_202.5_|_20.0_|_146.9_|_ 73.0% _|_12.5_|_10.1
06_|_01231_|_05:00.0_|_02:01.8_|_193.6_|_19.0_|_145.3_|_ 71.8% _|_13.0_|_10.2
07_|_00277_|_01:00.0_|_01:48.1_|_276.9_|_24.0_|_150.7_|_ 75.7% _|_11.6_|_11.5

Tomorrow:  7am flight to LAX.  Probably no training.

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