Thursday: 4 x 20′ / 1′ L4

Tuesday:  Arrived in Munich at 10AM.  Showered, connected by plane to Stuttgart.  Meetings with customer in the afternoon, back to the airport, flew to Paris, connected to Marseille.  Got to my hotel at midnight. No Training

Wednesday:  Decided to sleep in, instead of trying to workout.  Prep sessions all morning, customer meeting in  the afternoon, then back to the airport to fly back to Munich.  Arrived at the airport around 8:30PM, took the s-bahn  to my hotel.  Met with a couple of colleagues at the hotel.  Got  to bed around 1AM. No Training

Thursday:  Up at 7:30AM for a breakfast meeting with a customer.  That finished around 10AM.  My flight leaves around 4:10PM, so finally, I had a window to go to the gym.  I went to the hotel fitness center and saw a meticulously clean Concept2 Model E with a PM4.  Yesss!!!

Plan:

  • 4 x 20′ / 1′ rest
  • L4 format.  Power target –> 10W x stroke rate (16spm = 160W, etc)
  • HR Cap: 156

I figured with all the flying around, irregular meals and reasonable consumption of beer, that this would be a difficult session.  I was right.

I started slow and within 10 minutes I knew that I would struggle.  Here’s the stroke sequences I did.

  • 16 / 17 / 18 / 19 / 20
  • 16 / 17 / 18 / 19/ 20
  • 3′ @ 16 / 3′ @ 17 / 3′ @ 18 / 1′ @ 19
  • 3′ @ 16 / 3′ @ 17 / 3′ @ 18 / 1′ @ 19
  • 4′ @ 16 / 3′ @ 17 / 2′ @ 18 / 1′ @ 19 (dropped off the target power in this one)
  • 4′ @ 16 / 3′ @ 17 / 2′ @ 18 / 1′ @ 19
  • 10′ @ 16
  • 9′ @ 16 / 1′ @ 20

Very disappointed with what has happened to my aerobic fitness.  But pleased with the gigantic puddles under the erg.

Screen Shot 2016-06-23 at 12.35.23 PM

Tomorrow:  Sprint session in the boat.  6 x 750 / 5′ rest.

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3 thoughts on “Thursday: 4 x 20′ / 1′ L4

    • gregsmith01748 says:

      It won’t be quite 1K race pace. But I do need to get used to the lactate wave, so at least some of them will be very hard. I think I will scale the rates…26, 28, 30, 32, 30 , 28. Something like that.

      Today, I just tracked HR using the wahoo app on my iphone and then used excel to plot it out. I didn’t have a connection kit to use erg data or painsled with the PM4.

      Liked by 1 person

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