Thursday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

Replay of Monday’s workout.  Sticking to the same power targets.

M1 4 x 15′ / 4′ 6′ @ 5KP, 9′ @ MP 92.5% (172)

5kp target: 235W

mp target: 190W

Lot’s of technology troubles today.  Painsled kept hanging up the PM5.  It froze during my first 15′ section requiring me to remove the batteries in the PM5 to reset everything, then it happened again in the second interval, requiring the same process to get going again.  I finally gave up and used ergdata for the last 2 intervals, and it worked fine.  No fun metrics though.

Warmup (4 minutes) and the first interval.  It froze at 17 minutes, about 11 minutes into the 1st interval.

2-16b

Workout Summary - media/20170217-0100220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04298|17:36.0|02:02.9|206.0|22.5|149.0|162.0|10.8
W-|03990|15:36.0|01:57.4|218.1|22.6|151.0|162.0|11.3
R-|00310|02:00.0|03:13.4|072.6|21.0|127.5|162.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01025|04:00.0|01:57.1|219.0|22.2|136.2|151.0|11.6
01|01582|06:00.0|01:53.8|239.6|24.1|156.1|162.0|10.9
02|01383|05:36.5|02:01.7|194.5|21.3|156.0|162.0|11.6

The the second interval.  This one packed up around 9 minutes in.

2-16e

Workout Summary - media/20170217-0100250o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02391|09:11.0|01:55.3|229.4|23.4|159.5|169.0|11.1
W-|02391|09:11.0|01:55.3|228.0|23.3|159.6|169.0|11.2
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|169.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01603|06:00.0|01:52.3|245.1|24.2|157.7|168.0|11.0
01|00788|03:11.3|02:01.4|195.9|21.6|163.3|169.0|11.4

Then I gave up and used ergdata.  This got the last two intervals.  I noticed that I was not approaching the HR cap in the third interval, so I pushed the fourth harder and I managed to push up to the 172 cap.

2-16f

Workout Summary - media/Import_28881412.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08494|38:00.0|02:14.2|194.3|22.9|159.5|173.0|09.8
W-|07663|30:00.0|01:57.4|212.2|23.1|163.6|173.0|11.1
R-|00834|08:00.0|04:47.8|064.6|21.4|136.8|173.0|01.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01610|06:00.0|01:51.8|242.6|24.7|160.3|171.0|10.9
01|02222|09:00.0|02:01.5|194.0|21.6|164.6|171.0|11.4
02|01601|06:00.0|01:52.5|244.1|25.1|164.7|173.0|10.6
03|02230|09:00.0|02:01.1|189.0|22.1|164.2|172.0|11.2

Of course, I had my backup systems working, so I at least got HR data for the whole row in Wahoo on my iphone.

2-16i

2-16a

I was really pleased with the workout (despite the technical difficulties).  I worked hard, but I felt much stronger than on Tuesday.  About 6 or 7 watts better with the same HR.

I bet I could have gotten into a groove, if I didn’t disappear on travel on Friday.

 

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5 thoughts on “Thursday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

      • sanderroosendaal says:

        Don’t expect Concept2 to do that. Their strategy is to make the API and SDK available … One day I will build a C2 data logger with a Raspberry Pi. Using the USB output. Should be a quick project.

        Like

      • gregsmith01748 says:

        I guess I understand that, but it bums me out. The parameters are right there on the screen for ergdata, but not uploaded to the online logbook. It’s annoying!

        As for your raspberry pie project, I’d be happy to be a kickstarter sponsor for it!

        Liked by 1 person

      • sanderroosendaal says:

        Initially don’t want to spend more than 30 minutes on it, but for the USB connection all the python software is already written by others and available. So what needs to be done is save the data files when the Pi detects a workout end, and then send the files to user’s email address (and rowsandall.com) through the home network.

        Liked by 1 person

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