Sunday: HM Threshold – Personal Best Time

Saturday:  I intended to work out, but I couldn’t fit it into the schedule of Christmas shopping, and work around the house.  So I took a rest day.  Turns out, it was a good decision.

Sunday:  Took care of putting together a draft presentation for our corporate goal review session next week and then got down to business on the erg.

Plan:  Half Marathon, Threshold pace.  Last weekend I was within a few seconds of my PB, so I thought I might be able to manage a new one today.  My old PB was 1:20:39 (1:54.6 pace).  I set up a pace boat at 1:54.5 on RowPro to give me something to focus on.

I started with a 1K warmup.  Just to make the start of the HM a bit less of a shock to the system.

Workout Summary – Dec 06, 2015 – Warm up
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_01000_|_04:01.2_|_02:00.6_|_199.6_|_19.9_|_122.1_|_ 55.4% _|_12.5_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:04.7_|_02:04.7_|_180.6_|_18.3_|_110.6_|_ 47.2% _|_13.2_|_09.9
02_|_00500_|_01:56.5_|_01:56.5_|_221.4_|_21.6_|_133.0_|_ 63.2% _|_11.9_|_10.2

Then into the main event.

Workout Summary – Dec 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_21097_|_79:55.4_|_01:53.7_|_238.4_|_24.8_|_165.9_|_ 86.5% _|_10.6_|_09.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:47.7_|_01:53.8_|_237.3_|_23.7_|_138.1_|_ 66.7% _|_11.1_|_10.0
02_|_01000_|_03:47.5_|_01:53.7_|_237.9_|_23.7_|_153.2_|_ 77.5% _|_11.1_|_10.0
03_|_01000_|_03:47.8_|_01:53.9_|_236.8_|_24.2_|_157.1_|_ 80.2% _|_10.9_|_09.8
04_|_01000_|_03:47.6_|_01:53.8_|_237.4_|_24.2_|_158.9_|_ 81.5% _|_10.9_|_09.8
05_|_01000_|_03:47.8_|_01:53.9_|_236.8_|_24.5_|_159.9_|_ 82.2% _|_10.8_|_09.7
06_|_01000_|_03:47.0_|_01:53.5_|_239.4_|_24.3_|_161.7_|_ 83.4% _|_10.9_|_09.8
07_|_01000_|_03:47.0_|_01:53.5_|_239.4_|_24.6_|_163.8_|_ 85.0% _|_10.8_|_09.7
08_|_01000_|_03:47.3_|_01:53.6_|_238.5_|_24.3_|_164.9_|_ 85.8% _|_10.9_|_09.8
09_|_01000_|_03:47.5_|_01:53.7_|_237.8_|_24.5_|_166.0_|_ 86.5% _|_10.8_|_09.7
10_|_01000_|_03:47.6_|_01:53.8_|_237.6_|_24.8_|_166.8_|_ 87.1% _|_10.6_|_09.6
11_|_01000_|_03:47.3_|_01:53.6_|_238.5_|_24.6_|_168.5_|_ 88.3% _|_10.8_|_09.7
12_|_01000_|_03:47.4_|_01:53.7_|_238.0_|_24.8_|_169.4_|_ 89.0% _|_10.6_|_09.6
13_|_01000_|_03:48.3_|_01:54.2_|_235.2_|_24.4_|_169.4_|_ 88.9% _|_10.8_|_09.6
14_|_01000_|_03:47.9_|_01:53.9_|_236.6_|_25.0_|_170.4_|_ 89.7% _|_10.5_|_09.5
15_|_01000_|_03:48.6_|_01:54.3_|_234.5_|_24.9_|_170.6_|_ 89.8% _|_10.5_|_09.4
16_|_01000_|_03:47.9_|_01:54.0_|_236.4_|_25.0_|_171.8_|_ 90.6% _|_10.5_|_09.5
17_|_01000_|_03:48.0_|_01:54.0_|_236.3_|_25.3_|_172.1_|_ 90.9% _|_10.4_|_09.4
18_|_01000_|_03:49.1_|_01:54.5_|_232.9_|_25.1_|_172.1_|_ 90.9% _|_10.4_|_09.3
19_|_01000_|_03:48.1_|_01:54.1_|_235.8_|_25.2_|_173.3_|_ 91.7% _|_10.4_|_09.3
20_|_01000_|_03:47.2_|_01:53.6_|_238.8_|_25.9_|_174.4_|_ 92.5% _|_10.2_|_09.2
21_|_01000_|_03:40.8_|_01:50.4_|_260.1_|_26.9_|_177.2_|_ 94.5% _|_10.1_|_09.7
22_|_00097_|_00:20.1_|_01:43.5_|_315.9_|_29.9_|_178.1_|_ 95.1% _|_09.7_|_10.6

I managed to hold a very tight range on my pace.  I sped up and slowed down a little bit and played with rate a bit, speeding it up as the time ground on.  Mainly I just counted out the strokes in 1000m blocks.  I was generally at 95 to 97 strokes per block.  Once I got to about 3000m left, I saw that I might have a chance to go under 80 minutes.  Now that is a milestone in my mind like sub-7 2K, 8K for 30 minutes and 16K for 60 minutes, so I decided to go for it.  I started to push with about 2K to go, but backed off to my cruising pace.  I threw everything at it with 1000 meters to go and it was great seeing the projected finish dipping below 1:20:00.  Once it was, I closed my eyes and gunned it for the end.

I shouted so loud when I finished that my wife came running.  I breathlessly told her that I had set a PB.  She smiled indulgently, gave a little chuckle, and retreated.  It can’t be easy to be married to an idiot.

After a couple minutes, I did a 2K happy ending cooldown.

Workout Summary – Dec 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:30.4_|_02:07.6_|_168.5_|_19.4_|_146.6_|_ 72.7% _|_12.1_|_08.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:59.7_|_01:59.7_|_204.2_|_21.6_|_142.0_|_ 69.5% _|_11.6_|_09.5
02_|_00500_|_02:05.4_|_02:05.4_|_177.3_|_20.1_|_151.9_|_ 76.5% _|_11.9_|_08.8
03_|_00500_|_02:09.7_|_02:09.7_|_160.3_|_19.0_|_148.3_|_ 74.0% _|_12.2_|_08.5
04_|_00500_|_02:15.5_|_02:15.5_|_140.6_|_17.3_|_143.8_|_ 70.8% _|_12.8_|_08.1

Tomorrow:  4 x 20 / 1′ at 185W.