Wednesday: Very Slow Half Marathon

I’ve been ramping volume pretty hard since last week.  I’ve put in a total of 93km since January 5th.  I probably should have ramped more slowly, but I haven’t had any knee issues (which is pretty cool)

I know I need to show a little patience, but it really bugs me to be as slow and unfit as I am right now.  Today, the plan was to row a nice, slow half marathon and keep my Heart Rate below a HR cap of 150.  It did not work out that way.

I thought I would be able to hold a 2:05 split, which is just about the 180W.  I held that for about 10K, but by then, my heart rate had cruised up to nearly 160bpm.  I dropped the power down to 170W, then 160W (2:10), but my heart rate just stubbornly stayed up around 160.  I didn’t feel too bad, and I had no trouble sustaining this level of effort, but seriously?  That kind of HR for this effort is horrifyingly bad for me.

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Workout Summary - media/20170111-1350080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|21097|89:01.0|02:06.6|172.3|19.9|153.6|161.0|11.9
W-|21097|89:02.0|02:06.6|172.3|19.9|153.6|161.0|11.9
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|161.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01000|04:05.2|02:02.6|183.2|19.3|125.3|137.0|12.7
01|01000|04:07.4|02:03.7|184.8|19.9|139.0|143.0|12.2
02|01000|04:07.8|02:03.9|184.1|19.8|144.3|147.0|12.2
03|01000|04:07.7|02:03.8|184.3|19.9|148.1|152.0|12.2
04|01000|04:08.1|02:04.0|183.5|19.9|150.7|154.0|12.1
05|01000|04:08.2|02:04.1|183.2|20.1|152.8|155.0|12.1
06|01000|04:08.7|02:04.4|182.0|20.0|155.2|157.0|12.1
07|01000|04:08.9|02:04.5|181.4|20.0|156.4|159.0|12.0
08|01000|04:11.3|02:05.7|176.3|20.1|156.2|158.0|11.9
09|01000|04:12.7|02:06.3|173.7|19.9|156.9|158.0|11.9
10|01000|04:14.0|02:07.0|170.7|20.0|157.2|159.0|11.8
11|01000|04:15.9|02:07.9|167.2|19.8|156.8|157.0|11.9
12|01000|04:16.2|02:08.1|166.3|19.8|156.9|158.0|11.8
13|01000|04:17.1|02:08.5|164.7|19.9|157.0|160.0|11.7
14|01000|04:17.8|02:08.9|163.6|19.9|156.8|159.0|11.7
15|01000|04:17.6|02:08.8|163.8|20.0|157.8|159.0|11.6
16|01000|04:18.7|02:09.4|161.5|20.0|159.0|160.0|11.6
17|01000|04:18.3|02:09.1|162.5|20.0|158.7|160.0|11.6
18|01000|04:17.2|02:08.6|160.7|20.0|158.9|160.0|11.7
19|01000|04:20.7|02:10.3|161.9|20.0|158.7|160.0|11.5
20|01000|04:18.2|02:09.1|162.5|19.6|159.6|161.0|11.8
21|00097|00:24.6|02:07.0|172.1|21.1|159.7|160.0|11.2

 

 

 

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