Saturday: 4 x 20′ / 1’r L4 “180s”

We are running around this weekend getting ready to move our sons into their apartments for the coming school year.  So, I decided to skip the “real” rowing, and do an erg session on Saturday.  Done at home on a a static erg.

I wanted to ease back into it, so the plan was:

  1. 4 x 20′
  2. 1′ rests
  3. L4 format.  180 strokes per 10′ (4′ @ 16, 3′ @18, 2’@20, 1’@22)
  4. Target power 16 –> 160W, 18 –> 180W, 20 –> 200W, 22 –> 220W
  5. Target Heart Rate:  Less than 157, hopefully but no real cap though.

It was hot (mid-80s) and humid.

Screen Shot 2015-08-01 at 10.42.23 PM Screen Shot 2015-08-01 at 10.42.06 PM

With the power target, a “perfect 180” would be 180 strokes, 180W, which is 2:05.1 avg pace.

Output
Workout Summary – Aug 01, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19327_|_80:00.0_|_02:04.2_|_182.8_|_18.1_|_142.9_|_ 70.1% _|_13.4_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02420_|_10:00.0_|_02:04.0_|_183.7_|_18.2_|_111.9_|_ 48.2% _|_13.3_|_10.1
02_|_02416_|_10:00.0_|_02:04.1_|_182.9_|_18.2_|_138.2_|_ 66.8% _|_13.3_|_10.1
03_|_02415_|_10:00.0_|_02:04.2_|_182.6_|_18.0_|_139.1_|_ 67.4% _|_13.4_|_10.1
04_|_02415_|_10:00.0_|_02:04.2_|_182.6_|_18.0_|_146.4_|_ 72.6% _|_13.4_|_10.1
05_|_02417_|_10:00.0_|_02:04.1_|_183.1_|_18.2_|_145.6_|_ 72.1% _|_13.3_|_10.1
06_|_02415_|_10:00.0_|_02:04.2_|_182.6_|_18.0_|_152.9_|_ 77.2% _|_13.4_|_10.1
07_|_02413_|_10:00.0_|_02:04.3_|_182.2_|_18.0_|_151.7_|_ 76.4% _|_13.4_|_10.1
08_|_02414_|_10:00.0_|_02:04.3_|_182.4_|_18.1_|_157.6_|_ 80.6% _|_13.3_|_10.1

I was 7 strokes over for the whole workout.  And 137m over.  That’s about 0.9 seconds faster than target.
Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0180___|___02399___|___0182___|___02420___|___02___|___21___|___144
0180___|___02399___|___0182___|___02416___|___02___|___18___|___146
0180___|___02399___|___0180___|___02415___|___00___|___16___|___153
0180___|___02399___|___0180___|___02415___|___00___|___16___|___155
0180___|___02399___|___0182___|___02417___|___02___|___19___|___157
0180___|___02399___|___0180___|___02415___|___00___|___17___|___161
0180___|___02399___|___0180___|___02413___|___00___|___14___|___163
0180___|___02399___|___0181___|___02414___|___01___|___16___|___164
1440___|___19190___|___1447___|___19327___|___07___|___137

I would have been happier if I had managed to keep my HR lower, especially in the last 20 minutes.  I think the heat and humidity caused enough dehydration to cause that, even though I took on a liter of water across the 3 drink breaks.

Today, we are doing a lot of moving, so I doubt I’ll have time for a session.

Tomorrow:  Back on the water for the first time in 9 days.  Plan is for a low intensity aerobic r18 session.

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