Monday: Steady State Rate Ladders

Weather: broken overcast.  Warm and humid.  Light wind from the W.  This was a headwind going up river, but not much of a factor, maybe 4 seconds on pace.

Screen Shot 2016-08-29 at 11.31.23 AM

Plan:

  • Rate ladders
    • 4′ at 18
    • 3′ at 20
    • 2′ at 22
    • 1′ at 24
  • Pace targets:  2:30 for r18, and faster with higher rate, maybe 3 sec for each step.
  • HR:  Cap at 155

Screen Shot 2016-08-29 at 11.32.16 AM.png

Tabulated pace and rate data from the Speedcoach.  This let’s me break it down by rate.  I blocked the 1 minute chunks around each turn around to get a better estimate of actual pace.  I finished with the ladders at 1:01, and then rowed with square blades back to the dock as my cool down.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00000_|_1186_|_06:45_|_2:50.9_|_123___|_18.2_|_09.6_|_120___|_warmup
01186_|_0821_|_04:01_|_2:26.7_|_074___|_18.4_|_11.1_|_132___|_18
02007_|_0608_|_02:58_|_2:26.3_|_060___|_20.2_|_10.1_|_142___|_20
02615_|_0438_|_02:05_|_2:22.8_|_046___|_22.1_|_09.5_|_148___|_22
03053_|_0218_|_00:59_|_2:16.5_|_024___|_24.2_|_09.1_|_152___|_24
03271_|_0590_|_02:56_|_2:29.3_|_054___|_18.4_|_10.9_|_147___|_18
03861_|_0193_|_01:01_|_2:36.7_|_017___|_16.9_|_11.4_|_134___|_turn
04054_|_0603_|_03:02_|_2:30.5_|_062___|_20.5_|_09.7_|_143___|_20
04657_|_0400_|_01:59_|_2:28.5_|_044___|_22.2_|_09.1_|_148___|_22
05057_|_0212_|_01:01_|_2:23.2_|_024___|_23.7_|_08.8_|_152___|_24
05269_|_0769_|_03:58_|_2:34.7_|_074___|_18.7_|_10.4_|_147___|_18
06038_|_0612_|_03:02_|_2:28.9_|_062___|_20.4_|_09.9_|_149___|_20
06650_|_0174_|_01:02_|_2:59.0_|_018___|_17.3_|_09.7_|_120___|_turn
06824_|_0208_|_00:58_|_2:20.1_|_022___|_22.6_|_09.5_|_140___|_22
07032_|_0220_|_01:00_|_2:16.6_|_024___|_24.0_|_09.2_|_149___|_24
07252_|_0813_|_04:01_|_2:28.5_|_074___|_18.4_|_11.0_|_146___|_18
08065_|_0609_|_02:58_|_2:25.9_|_060___|_20.3_|_10.2_|_150___|_20
08674_|_0417_|_01:58_|_2:22.0_|_044___|_22.3_|_09.5_|_154___|_22
09091_|_0222_|_01:00_|_2:16.0_|_024___|_23.8_|_09.3_|_157___|_24
09313_|_0186_|_01:01_|_2:42.9_|_017___|_16.8_|_10.9_|_149___|_turn
09499_|_0580_|_03:02_|_2:37.0_|_056___|_18.5_|_10.4_|_142___|_18
10079_|_0583_|_02:57_|_2:31.7_|_060___|_20.4_|_09.7_|_151___|_20
10662_|_0419_|_02:04_|_2:28.3_|_046___|_22.2_|_09.1_|_155___|_22
11081_|_0211_|_00:59_|_2:20.0_|_024___|_24.4_|_08.8_|_158___|_24
11292_|_0774_|_03:58_|_2:33.5_|_074___|_18.7_|_10.5_|_155___|_18
12066_|_1357_|_08:28_|_3:07.2_|_169___|_20.0_|_08.0_|_132___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01186_|_06:45_|_2:50.9_|_123___|_18.2_|_09.6_|_120___|_warmup
00553_|_03:03_|_2:45.8_|_052___|_17.0_|_10.6_|_134___|_rest meters
01357_|_08:28_|_3:07.2_|_169___|_20.0_|_08.0_|_132___|_cool down

04347_|_21:56_|_2:31.4_|_406___|_18.5_|_10.7_|_145___|_r18
03015_|_14:56_|_2:28.6_|_304___|_20.4_|_09.9_|_147___|_r20
01882_|_09:05_|_2:24.8_|_202___|_22.2_|_09.3_|_150___|_r22
01083_|_05:00_|_2:18.4_|_120___|_24.0_|_09.0_|_154___|_r24
10327_|_50:57_|_2:28.0_|_1032___|_20.3_|_10.0_|_147___|_main set

So, a bit slower for the r18 than I would have liked.  About 3 seconds faster for r20.  3.8 seconds going from r20 to r22 and 6.4 seconds faster going from R22 to R24!  Interesting to see the HR following the rates too.

Here’s the view of the workout from the TCX data collected by RIM and process by rowsandall.com

Tomorrow:  Long Intervals – 4 x 2500 / 5′ rest.  rate target r26.

 

 

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