Wednesday: 4 x 20′ / 1′ rest L4

Really liking this specific stroke sequence.

  • 1′ @ 21spm (210W)
  • 3′ @ 20spm (200W)
  • 3′ @ 19spm (190W)
  • 3′ @ 18spm (180W)

I let myself push the 21 SPM bits hard and then tried to nail the other ones exactly.  HR was a bit higher, lactate was too, but still right in the sweet zone (1.8 mmol/l).

Good news was that I read online how to work around the RowPro crash problem.  If you disable wifi, rowpro will not crash.  Of course this meas you can’t log to concept2 automagically, or row online, but now I can make my precious graphs!

Screen Shot 2015-12-30 at 3.43.52 PMScreen Shot 2015-12-30 at 3.43.40 PM

Workout Summary – Dec 30, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19804_|_80:00.0_|_02:01.2_|_196.7_|_19.2_|_138.2_|_ 66.8% _|_12.9_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02477_|_10:00.0_|_02:01.1_|_197.0_|_19.1_|_124.7_|_ 57.3% _|_13.0_|_10.3
02_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.2_|_135.4_|_ 64.8% _|_12.9_|_10.3
03_|_02476_|_10:00.0_|_02:01.1_|_196.9_|_19.3_|_136.9_|_ 65.9% _|_12.8_|_10.2
04_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.2_|_142.3_|_ 69.7% _|_12.9_|_10.2
05_|_02475_|_10:00.0_|_02:01.2_|_196.5_|_19.2_|_140.7_|_ 68.6% _|_12.9_|_10.2
06_|_02469_|_10:00.0_|_02:01.5_|_195.0_|_19.2_|_143.0_|_ 70.2% _|_12.9_|_10.2
07_|_02481_|_10:00.0_|_02:00.9_|_198.1_|_19.1_|_139.7_|_ 67.8% _|_13.0_|_10.4
08_|_02474_|_10:00.0_|_02:01.3_|_196.3_|_19.3_|_143.1_|_ 70.3% _|_12.8_|_10.2

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0192___|___02456___|___0191___|___02477___|___-01___|___21___|___128
0192___|___02456___|___0192___|___02479___|___00___|___24___|___134
0192___|___02456___|___0193___|___02476___|___01___|___21___|___139
0192___|___02456___|___0192___|___02472___|___00___|___16___|___138
0192___|___02456___|___0192___|___02475___|___00___|___19___|___140
0192___|___02456___|___0192___|___02469___|___00___|___13___|___139
0192___|___02456___|___0191___|___02481___|___-01___|___26___|___138
0192___|___02456___|___0193___|___02474___|___01___|___18___|___138
1536___|___19647___|___1536___|___19804___|___00___|___157___|___000

Tomorrow:  4 x 8′ / 5′ rest.  1:50 pace target.  Not really looking forward to it.

 

 

 

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