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

Wednesday: Rest Day

Thursday:

Weather:  Beautiful.  We had a line of thunderstorms blow through last night and this morning was cool and dry.  There was a little bit of a breeze, which was generally a headwind heading up stream.

Plan:

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

Power Targets:

  • 5kp: 197 – 210
  • mp: 158 – 171

This session needed to be modified slightly.  From end to end, the river takes 13 to 14 minutes to row.  I had two alternatives.  One was to turn and finish.  The other was to cut the mp section short when I ran out of river.  I decided to just cut them short.

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Workout Summary - media/20170601-134451-Greg Smith 20170601 0644amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14243|82:31.0|02:53.8|161.4|22.2|148.5|175.0|07.8
W-|11306|54:07.0|02:23.6|191.4|22.1|162.2|175.0|09.6
R-|02945|28:24.0|04:49.4|068.0|20.3|118.2|175.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|01407|06:00.0|02:07.9|239.5|26.8|160.4|168.0|08.7 - w/ curr & wind
02|01386|06:43.2|02:25.4|171.9|18.6|153.9|168.0|11.1 - w/ curr & wind
03|01317|06:00.0|02:16.7|223.5|25.8|166.7|173.0|08.5 - against
04|01509|07:52.8|02:36.7|160.8|19.0|159.6|172.0|10.1 - against
05|01345|06:00.0|02:13.8|226.9|25.7|166.7|172.0|08.7 - with
06|01467|07:13.2|02:27.7|154.6|18.9|159.9|172.0|10.7 - with
07|01277|06:00.0|02:21.0|211.8|25.7|167.2|175.0|08.3 - against
08|01598|08:18.0|02:35.8|169.7|19.5|164.3|175.0|09.9 - against

So, the average power for the 5kp sections was 225W vs the 197-210 range, so a bit on the high side.  And the mp sections average was 164.25W vs the 158 to 171W, right in the band.  You can see at the end of the last interval where I started trying to chase the split going into the head wind and the narrowest part of the river with the most current.

Ideally, the power pie would be 24 minutes in 5kp, 36 minutes in mp.  You can see that basically all the 5kp target was rowed in a higher band.  The mp rowing was all over the map.

The stroke metrics were somewhat illuminating (to me).

Tomorrow:  steady state, technique focused, HR cap at 150.

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

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