Tuesday: 4 x 2700 / 4′ rest Threshold

Weather: Basically perfect.  I launched at about 6:20, and I started my first piece around 6:45.  Here’s the weather data for the most reliable station near the waltham end of the river.  You can see it was basically flat calm and then the wind shifted and built into a gentle breeze from the northeast.  This was a light headwind in the 3rd interval and a light tail wind in the fourth.

Screen Shot 2016-08-09 at 9.46.21 AM

Plan:

  • 4 x 2700m
  • 4′ rest including a little paddling and a drink of water.
  • rate: 24-26
  • pace: 2:15
  • Heart rate: no cap.  maximize time in TR zone (>164)
  • Technique:  GET LONG AT THE CATCH.

Screen Shot 2016-08-09 at 9.40.50 AM

The map view shows the little paddles I took between intervals.

The speedcoach data shows the pace impact in the s-turn.  This was worst in 2nd and 3rd intervals when my line was less than ideal and I needed to turn a bit tighter.  You can also see the rate tick up in the turn.

The TCX data (processed on rowsandall.com) shows the rests a bit more accurately.  I wasn’t fastidious about the rest time.  I generally took between 4 and 5 minutes of rest.  myimage (60)

In terms of heart rate,  I got a good 34 minutes of threshold work.

myimage (59)

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_1129_|_06:25_|_2:50.5_|_115___|_17.9_|_09.8_|_119___|_
01142_|_2823_|_12:29_|_2:12.6_|_318___|_25.5_|_08.9_|_159___|_
03965_|_0395_|_02:53_|_3:39.0_|_051___|_17.7_|_07.7_|_116___|_
04360_|_2778_|_12:29_|_2:14.8_|_320___|_25.6_|_08.7_|_164___|_
07138_|_0357_|_02:23_|_3:20.0_|_041___|_17.2_|_08.7_|_125___|_
07495_|_2787_|_12:39_|_2:16.2_|_324___|_25.6_|_08.6_|_166___|_
10282_|_0353_|_02:40_|_3:47.1_|_046___|_17.2_|_07.7_|_126___|_
10635_|_2813_|_12:41_|_2:15.3_|_326___|_25.7_|_08.6_|_167___|_
13448_|_1205_|_07:42_|_3:11.9_|_144___|_18.7_|_08.4_|_126___|_

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01129_|_06:25_|_2:50.5_|_115___|_17.9_|_09.8_|_119___|_warmup
11201_|_50:18_|_2:14.7_|_1288___|_25.6_|_08.7_|_164___|_Main set
01105_|_07:56_|_3:35.4_|_138___|_17.4_|_08.0_|_122___|_rest meters
01205_|_07:42_|_3:11.9_|_144___|_18.7_|_08.4_|_126___|_cool down
14640_|_12:21_|_2:28.3_|_1685___|_23.3_|_08.7_|_151___|_Total

And thanks to a blazing fast first interval, I managed to hit my target!  And no quitting!  This was a very good workout.  Good pacing.  Reasonable steering.

I’m starting to look forward to head racing.

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6 thoughts on “Tuesday: 4 x 2700 / 4′ rest Threshold

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