Monday: 4 x (6′ @ 5kp + 9′ @ mp) / 4′ rest

Plan:

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

Target power

  • 5kp: last session I did ~240W and that was for 8′.  Target today: 250W
  • mp: stick to 195W

I did my session yesterday from 5pm to about 6:30pm and it was a long one.  I felt lethargic this morning and I wasted time doing email to avoid going down to the gym.  I finally got up the motivation and headed downstairs around 7:30am.

I started with a 4 minute warmup and I felt short of breath.  I was worried that things might go very badly.  They didn’t.

I settled into 250W and 25 spm for the 5kp bit and just counted strokes.  I hit 150 strokes right at 6 minutes, and downshifted to 195W.  My HR stayed nice and low during the 5kp and came back down quickly at mp.

The second interval was hard work, but I had no trouble.  Same with the third.  My HR was no where near the limit, so I decided to push the last one faster, up to 265W.  This did the trick.  It pushed my HR up to about 170bpm.  It still settled nicely after the downshift.

Pretty great session.

3-6a

The last time I did this was in late January.  There is really no comparison.  Today was way better.

  • Higher power every segment
  • stroke rate the same
  • HR response was way way better
Workout Summary - media/Import_29062564.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|18451|75:48.0|02:03.3|197.9|22.6|146.5|170.0|10.8
W-|16220|63:48.0|01:58.0|214.6|22.7|151.0|170.0|11.2
R-|02237|12:00.0|02:41.0|088.7|21.0|119.7|170.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|01045|04:00.0|01:54.8|220.5|22.7|127.1|143.0|11.5
01|01488|06:00.0|02:00.9|224.8|24.5|145.2|157.0|10.1
02|02245|09:00.0|02:00.3|201.1|21.4|147.9|159.0|11.7
03|01566|06:00.0|01:55.0|232.9|24.5|147.5|161.0|10.6
04|02237|09:00.0|02:00.7|197.4|21.4|152.7|162.0|11.6
05|01603|06:00.0|01:52.3|243.6|24.6|153.4|164.0|10.9
06|02229|09:00.0|02:01.1|195.7|21.0|155.4|165.0|11.8
07|01629|06:00.0|01:50.5|257.4|25.4|159.4|170.0|10.7
08|02177|08:48.3|02:01.3|193.9|21.5|157.8|169.0|11.5

 

Tomorrow:

7-Mar M2 3 x 20′ / 2′ MP, 10KP, HMP 90.0% (167)

target power:

1-17j

  • MP: 200W
  • 10KP: 230W
  • HMP: 215W
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