Friday: 3 x 20′ / 4′ (8′ @ 5kp, 12′ @ mp)

The plan for today was the monumental

M1 3 x 25′ / 5′ 8′ @ 5KP, 17′ @ MP 92.5% (172)

Unfortunately, I didn’t have 100 minutes, I decided to shorten the 17′ to 12′ and the rests from 5′ to 4′.

M1 3 x 20′ / 4′ 8′ @ 5KP, 12′ @ MP 92.5% (172)

For power, I decided to push the top end of each range.  240W for 5kp and 195W for mp

1-17j

I felt good.  My HR pushed up through the cap in the last piece, but I wasn’t in distress.  I’m pretty happy about that after all the sessions I’ve missed.

3-3a

I compared this to my most recent 4×15, which was at the end of a good run of workouts.  The power was bit higher today and the reps were more consistent.  HR was higher too.

Then I compared it to the 3×25′ workout that I did on Feb 5, about a month ago.  The extra 5 minutes at mp should accumulate more fatigue, but also provides a longer time between the hard bits.  I did the one in February at about 10w lower power, and the HR was generally lower.

Today:  I will do a workout from Sander’s club.

Rowing 15km (75′) consisting of 
1. 2500m warming up
2. 2x(10x500m/80″)/4min @ 26spm (Zone 3-4)
3. Stretching 20 minutes
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