Thursday: 4 x (5 x 2′ / 1′ rest ) 4′ rest

Weather: light wind from the west, this slowed down the second and fourth sets a bit.

Screen Shot 2016-09-05 at 5.12.17 PM

Plan:

  • 4 sets of 5 x 2′ / 1′ rest
  • each set would cover the length of the river.
  • 4′ rest between sets
  • pace: < 2:15
  • rate: 26

Screen Shot 2016-09-05 at 5.16.10 PM

Here’s the plots from the TCX data.

And the plot from the speedcoach.

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00010_|_1179_|_06:49_|_2:53.3_|_131___|_19.2_|_09.0_|_123___|_warmup
01189_|_0450_|_02:00_|_2:12.9_|_052___|_26.1_|_08.7_|_148___|_m
01639_|_0090_|_00:30_|_2:45.0_|_010___|_20.2_|_09.0_|_157___|_r
01729_|_0455_|_02:01_|_2:12.9_|_054___|_26.8_|_08.4_|_161___|_m
02184_|_0087_|_00:29_|_2:49.0_|_010___|_20.4_|_08.7_|_165___|_r
02271_|_0464_|_02:03_|_2:12.3_|_056___|_27.4_|_08.3_|_168___|_m
02735_|_0081_|_00:30_|_3:05.2_|_010___|_20.0_|_08.1_|_168___|_r
02816_|_0437_|_01:57_|_2:14.1_|_052___|_26.6_|_08.4_|_167___|_m
03253_|_0082_|_00:30_|_3:02.3_|_010___|_20.1_|_08.2_|_169___|_r
03335_|_0446_|_02:01_|_2:15.3_|_052___|_25.8_|_08.6_|_168___|_m
03781_|_0289_|_02:03_|_3:32.6_|_039___|_19.0_|_07.4_|_147___|_r
04070_|_0421_|_01:56_|_2:17.5_|_050___|_25.9_|_08.4_|_154___|_m
04491_|_0093_|_00:35_|_3:06.0_|_012___|_20.8_|_07.8_|_165___|_r
04584_|_0424_|_01:58_|_2:19.5_|_052___|_26.4_|_08.2_|_166___|_m
05008_|_0071_|_00:30_|_3:32.7_|_010___|_19.9_|_07.1_|_170___|_r
05079_|_0429_|_01:59_|_2:19.0_|_052___|_26.2_|_08.3_|_170___|_m
05508_|_0062_|_00:25_|_3:20.8_|_008___|_19.3_|_07.8_|_173___|_r
05570_|_0437_|_02:05_|_2:23.6_|_053___|_25.3_|_08.2_|_168___|_m
06007_|_0062_|_00:27_|_3:39.4_|_007___|_15.4_|_08.9_|_173___|_r
06069_|_0427_|_02:00_|_2:20.9_|_052___|_25.9_|_08.2_|_172___|_m
06496_|_0362_|_03:03_|_4:12.8_|_048___|_15.7_|_07.5_|_137___|_r
06858_|_0442_|_02:00_|_2:15.6_|_052___|_26.0_|_08.5_|_153___|_m
07300_|_0077_|_00:30_|_3:15.5_|_010___|_19.9_|_07.7_|_165___|_r
07377_|_0437_|_01:59_|_2:15.7_|_052___|_26.3_|_08.4_|_167___|_m
07814_|_0076_|_00:29_|_3:09.5_|_010___|_20.8_|_07.6_|_171___|_r
07890_|_0444_|_02:02_|_2:17.4_|_054___|_26.6_|_08.2_|_171___|_m
08334_|_0065_|_00:26_|_3:23.8_|_008___|_18.1_|_08.1_|_173___|_r
08399_|_0432_|_02:01_|_2:19.5_|_052___|_25.9_|_08.3_|_173___|_m
08831_|_0078_|_00:33_|_3:33.5_|_009___|_16.2_|_08.7_|_173___|_r
08909_|_0435_|_02:00_|_2:17.7_|_052___|_26.0_|_08.4_|_173___|_m
09344_|_0316_|_02:59_|_4:42.6_|_043___|_14.4_|_07.3_|_138___|_r
09660_|_0440_|_02:03_|_2:19.3_|_052___|_25.4_|_08.5_|_155___|_m
10100_|_0074_|_00:30_|_3:25.4_|_010___|_19.7_|_07.4_|_165___|_r
10174_|_0430_|_01:59_|_2:18.4_|_054___|_27.2_|_08.0_|_168___|_m
10604_|_0061_|_00:26_|_3:29.8_|_008___|_18.8_|_07.6_|_171___|_r
10665_|_0431_|_02:05_|_2:24.4_|_054___|_26.0_|_08.0_|_170___|_m
11096_|_0055_|_00:26_|_3:53.6_|_007___|_16.3_|_07.9_|_171___|_r
11151_|_0427_|_02:02_|_2:23.2_|_054___|_26.5_|_07.9_|_171___|_m
11578_|_0065_|_00:28_|_3:35.4_|_007___|_15.0_|_09.3_|_173___|_r
11643_|_0423_|_02:01_|_2:22.8_|_054___|_26.8_|_07.8_|_175___|_m
12066_|_1494_|_09:29_|_3:10.4_|_197___|_20.8_|_07.6_|_138___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
01179_|_06:49_|_2:53.3_|_131___|_19.2_|_09.0_|_123___|_warmup
08731_|_40:10_|_2:18.0_|_1055___|_26.3_|_08.3_|_166___|_Main set
02146_|_15:49_|_3:41.1_|_276___|_17.5_|_07.8_|_154___|_rest meters
01494_|_09:29_|_3:10.4_|_197___|_20.8_|_07.6_|_138___|_cool down
13550_|_12:17_|_2:40.0_|_1659___|_23.0_|_08.2_|_156___|_Total

Even allowing for the speecoach miscalibration, this was about a second slower than I would have liked.  But it was darn good training.

 

 

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2 thoughts on “Thursday: 4 x (5 x 2′ / 1′ rest ) 4′ rest

  1. gregsmith01748 says:

    Those short rests are brutal. In the last of the four sets, it was a struggle to get the pressure ramped up at the start of each one. I actually lost track of where I was in the last interval and thought I did an extra 30 seconds of rowing. Turns out that that was an illusion.

    Liked by 1 person

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