Monday: 4×15’/4′ (9′ @ 5kp, 6′ @ mp) – Some days suck

We got home last night after 11pm, and I didn’t get to sleep until after midnight.  So I decided to sleep until 7 and do my planned workout on the erg instead of getting up at 5:15 to do it on the water.

I had a 90 minute window in my schedule from 11 to 12:30, so I dashed off to the gym to get it done.

The plan..

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

Power targets

  • 5kp –> 225 to 240W (stretch goal 250 today)
  • mp –> 180 to 195W (stretch goal 200 today)

I thought it was OK during the first interval, but by the time I was a couple minutes into the second interval, I knew I was in deep, deep trouble.  I hung on to hit targets in the second interval, and then reset my target for the next one to be 240/190.

This turned out to be too little too late.  I blew up about halfway through the 9′ piece.  In the past, I have pushed this harder and gone into the anaerobic zone, but that seemed pretty dumb, and I was really in some distress.

I handled down for a few seconds then tried to spin back up at around 225 watts.  That didn’t work out so good.  I handled down again, and decided to just finish the rest of the 9′ piece at a marathon power.

This left me with some thinking to do during the 4 minute rest.  I thought about packing it in, but that seemed to be the coward’s way out.  I knew that I wouldn’t make it through the 9′ piece at any “reasonable” power.  I came up with a brilliant plan.  I would row at 225W until my HR went above the 172 bpm cap.  Then I would drop down to marathon power and finish the 9′ and the following 6′ at that power.

It was highly unpleasant, but it worked.

myimage (61)

Workout Summary - media/20170619-204125-sled_2017-06-19T10-54-44ZEDT.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|17082|76:00.0|02:13.5|197.6|23.3|158.5|178.0|09.6
W-|15296|60:00.0|01:57.7|218.5|23.6|163.2|178.0|10.8
R-|01792|16:00.0|04:27.8|090.1|21.8|139.7|178.0|00.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02439|09:00.0|01:50.7|256.5|24.9|145.9|164.0|10.9
01|01498|06:00.0|02:00.2|205.0|21.8|159.8|164.0|11.4
02|02404|09:00.0|01:52.3|252.4|25.0|164.8|178.0|10.7
03|01481|06:00.0|02:01.5|195.8|22.3|171.6|178.0|11.1
04|02281|09:00.0|01:58.4|218.9|24.4|164.7|175.0|10.4
05|01448|06:00.0|02:04.3|184.1|22.0|168.2|170.0|11.0
06|02277|09:00.0|01:58.6|212.2|23.9|165.4|173.0|10.6
07|01469|06:00.0|02:02.6|189.8|22.5|171.0|173.0|10.9

Tomorrow:

M2 3 x 30′ / 3′ MP, 10KP, MP 90.0% (167)

Hopefully on the water.  This might be a bit of challenge because it’s a 90 minute workout.

Power targets

  • 10kp: 184 to 197W
  • mp: 158-171W
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3 thoughts on “Monday: 4×15’/4′ (9′ @ 5kp, 6′ @ mp) – Some days suck

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