Tuesday: 2-speed test

Test Protocol documented in yesterday’s post here

Done on my erg at home (static) with RowPro.

The 2-speed test is a 2 x 1000m with 15 minutes of rest between intervals.  The first interval is to be done roughly at LT pace, basically a 6K kind of pace.  For me right now, around 1:50 or so.  The second at V02Max pacing, basically 2K pace.  That would be around 1:42, but faster is better.  It’s supposed to be close to all out over the 1K distance.

I started with a 20 minute warmup.  I’ve been starting off more slowly lately and I like the change.  I used to do a Fletcher warmup, at the prescribed paces, but that starts at something like a 2:05 for me and then gets quite fast and frankly takes a lot of effort.  Now I start at 2:15, and then gradually pick up the pace and then do a few bursts at target pace or faster.  Then finish slowly.

–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04853_|_20:00.0_|_02:03.6_|_185.2_|_19.9_|_138.9_|_ 67.3% _|_12.2_|_09.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00895_|_04:00.0_|_02:14.1_|_145.3_|_17.0_|_111.9_|_ 48.1% _|_13.2_|_08.5
02_|_00930_|_04:00.0_|_02:09.0_|_163.0_|_18.5_|_124.6_|_ 57.2% _|_12.6_|_08.8
03_|_00988_|_04:00.0_|_02:01.4_|_195.6_|_19.8_|_137.1_|_ 66.0% _|_12.5_|_09.9
04_|_01584_|_06:00.0_|_01:53.7_|_238.4_|_23.7_|_159.0_|_ 81.6% _|_11.2_|_10.1
05_|_00232_|_01:00.0_|_02:09.2_|_162.1_|_17.0_|_150.4_|_ 75.4% _|_13.7_|_09.5
06_|_00224_|_01:00.0_|_02:14.2_|_144.8_|_18.0_|_138.4_|_ 66.9% _|_12.4_|_08.0

Then into the main event.  I set up Rowpro for variable intervals so that I wouldn’t have an extra 15 minute rest after my last interval.  I it up as follows

• Variable Intervals (Distance, no rest)
• 1000m Hard
• 900s stop (you put the time in the distance box, don’t ask me why, but it works)
• 1000m V. Hard

Workout Summary – Nov 10, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_06:58.4_|_01:44.6_|_305.8_|_27.4_|_157.2_|_ 80.3% _|_10.5_|_11.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:38.7_|_01:49.3_|_267.8_|_25.0_|_152.2_|_ 76.8% _|_11.0_|_10.7
02_|_01000_|_03:19.7_|_01:39.9_|_351.4_|_30.0_|_161.9_|_ 83.6% _|_10.0_|_11.7

Lactate readings were taken at 1′ and 3′ after each interval.  The readings were:

• Post LT Interval: 1′ – 5.6mmol/l, 3′ – 4.5mmol/l
• Post VO2Max Interval: 1′ – 10.7mmol/l, 3′ – 10.7mmol/l

This results in the following chart:

Future tests will show changes in aerobic fitness through displacement in the x-axis.  Changes in anaerobic fitness will show in changes in the slope of the line.

After that, I did a 2K happy ending, starting at 1:50 and slowing down by 5 seconds each 250m.

So, that’s that.  I was happy that I could hold sub-1:40 for the second 1K.  I think that bodes well for being able to do something around 1:43 or better for the 2K test.

The rest of the test week is as follows

• Wednesday: easy day: 40′ steady state
• Thursday: 1 minute power test, then probably the November CTC
• Friday: easy day: 40′ steady state
• Saturday: 2K Test
• Sunday: Easy day: 40′ steady state
• Monday: 6K Test