3 x 20′ L4 : The Painsled era begins

While I was riding airplanes, I had enough time to fiddle around with the Painsled “.csv” output files.  I will post a note about that later on, but I now have the beginnings of a workable workflow.  An indication of how obsessed I am with the “big data” aspect of training, it feels like a big relief to be able to make my pretty charts.

The plan for today:

  • 3 x 20′ / 1′ rest L4
    • 10W/stroke
    • same stroke sequence as Wednesday
  • Peak power training

I felt very sore and tired this morning and the my RPE was quite high in the workout.  HR was on the high side, but reasonable.  I was also feeling some soreness in my lower back.  After the second 20′ piece, I decided that I would not do the peak power stuff today to give my back a bit of recovery time.

Oh happy day!  Plot from Painsled!

Screen Shot 2016-01-29 at 9.01.00 AMScreen Shot 2016-01-29 at 9.00.43 AM

Tomorrow:  The training plan calls for a repeat of the 8×500.  But, I managed to get a few folks interested in a group workout at the boathouse, so I wanted to come up with something new and different.  Time based workouts are better for a group, and I think that this group might really like the sprint pyramid workout. So, this is what I’m thinking is:

  • 1′ / 2′ / 3′ / 4′ / 3′ / 2′ / 1′
  • Equal rests
  • Pace target: ~2k race pace
  • Rate Target: 30
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2 thoughts on “3 x 20′ L4 : The Painsled era begins

    • gregsmith01748 says:

      All will be revealed. I started anew. I found the sheer volume of records in the file overwhelming, so I wrote a preprocessor in python to pack the data in a format my other files could deal with.

      Like

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