Saturday: 4 x 8′ / 4′ rest

I am really starting to dislike time based intervals.  They are just so hard.  In distance based intervals, if you push harder, you get done sooner.  In a time based interval, you just suffer more for the same period of time.

But the unpleasantness does serve to keep you focused on the target of the training.  Hit the paces and stroke rates and don’t screw around.

Saturday’s session was particularly unpleasant.  I wasn’t in the mood to do it.  The warmup wasn’t great.  And even in the first interval, I felt like I was digging deep, despite the fact that my HR wasn’t all that high.  Each interval after the first was even worse.  It was as much a test of mental toughness as physical training.  I just wanted to stop the whole time.

But I didn’t and that’s a minor victory.  But, my splits are getting faster either, which is a bummer.

Screen Shot 2016-01-03 at 9.57.22 AMScreen Shot 2016-01-03 at 9.56.56 AM

Workout Summary – Jan 03, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Max-_|_–Max–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_15165_|_60:00.0_|_01:58.7_|_209.3_|_23.7_|_176.0_|_ 93.6% _|_10.7_|_08.8
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_MaxHR_|_Max%HRR_|_DPS-_|_-SPI

01_|_02009_|_08:00.0_|_01:59.5_|_205.2_|_20.0_|_156.0_|_ 79.4% _|_12.6_|_10.3
02_|_02214_|_08:00.0_|_01:48.4_|_274.9_|_25.8_|_166.0_|_ 86.5% _|_10.7_|_10.7
03_|_00819_|_04:00.0_|_02:26.5_|_111.4_|_21.3_|_165.0_|_ 85.8% _|_09.6_|_05.2
04_|_02202_|_08:00.0_|_01:49.0_|_270.2_|_25.9_|_170.0_|_ 89.4% _|_10.6_|_10.4
05_|_00814_|_04:00.0_|_02:27.5_|_109.2_|_21.5_|_170.0_|_ 89.4% _|_09.5_|_05.1
06_|_02204_|_08:00.0_|_01:48.9_|_271.2_|_26.6_|_173.0_|_ 91.5% _|_10.3_|_10.2
07_|_00806_|_04:00.0_|_02:28.9_|_106.1_|_21.8_|_173.0_|_ 91.5% _|_09.3_|_04.9
08_|_02202_|_08:00.0_|_01:49.0_|_270.3_|_26.9_|_176.0_|_ 93.6% _|_10.2_|_10.1
09_|_01895_|_08:00.0_|_02:06.7_|_172.3_|_20.4_|_176.0_|_ 93.6% _|_11.6_|_08.5

_____________|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_DPS-

Intervals____|_08822_|_32:00.0_|_1:48.8__|_271.7_|_26.3_|_163.0_|_10.5
Other Meters_|_06343_|_28:00.0_|_2:12.4__|_140.8_|_20.8_|_139.5_|_10.9

Sunday: 4 x 20′ / 1′ rest L4

 

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2 thoughts on “Saturday: 4 x 8′ / 4′ rest

  1. sanderroosendaal says:

    I do hard time based rows only when it is a challenge (CTC, nonathlon, or other). Otherwise I prefer to use distance based.

    A big advantage of time based rows, though, is that it translates easily from OTE to OTW, and for the steady state stuff it is easier to compare lactate values from row to row.

    Like

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