Thursday: 14km steady state

Weather:  The kind of day that makes you think that rowing is the finest sport ever created.  Temp was about 60F when I started and in the high 60s when I finished.

There was very little wind when I started, just enough to barely ripple the surface of the water.  In the last 30 minutes or so, the wind built to a steady 3-5mph from the Southwest.  This was a headwind that slowed me down in the last segment.

The sun was shining and sparkling in reflections off the water and the birds were singing.  It was just a glorious morning to be out.

The plan for today was:

M3 2 x 40′ / 4′ MP or slower 80.0% (149)

To do this OTW, I changed it to

  • 2 x 35′ / 2′
  • In each 35′ section there is a turn which takes about 30 seconds.  Goal is to do it quick enough so my HR doesn’t go down.
  • HR cap at 155, since I can’t seem to stick to anything lower.
  • target power: MP (158-171W)

myimage (54).png

Workout Summary - media/20170615-161158-Greg Smith 20170615 0635amo.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|13889|72:21.0|02:36.3|153.4|18.7|149.1|159.0|10.2
W-|13673|68:25.0|02:30.1|160.0|18.7|149.2|159.0|10.7
R-|00221|03:55.0|08:53.5|036.7|18.4|143.4|159.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04029|19:16.2|02:23.5|170.8|19.0|143.9|152.0|11.0
01|02847|14:25.8|02:32.0|162.7|18.5|150.3|155.0|10.7
02|02820|13:46.8|02:26.6|161.7|18.3|148.6|155.0|11.2
03|03977|20:57.0|02:38.0|147.0|18.9|153.8|159.0|10.1

Today, I was really trying to focus on two things

  1. Keep my HR below 155
  2. Keep my effective length above 83 degrees, especially as I got more tired.

bokeh_plot (73)

I also wanted to maintain power and WPS through the workout.

bokeh_plot (74)

I can’t complain about that workout.

Tomorrow:

M1 3 x 20′ / 5′ 7′ @ 5KP, 13′ @ MP 92.5% (172)

This is kind of tough, because I will need to turn in the middle of the 13′ segments.

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