Sunday: Same as Saturday 3 x 20′ / 1′ Dynamic

We had house guests so I couldn’t work out until later in the day.  I’m still struggling with the dynamic so I decided to just redo the saturday workout with similar targets to see what happened.

Plan:

  • 3 x 20′ / 1′
  • stroke rate: r20
  • Heart Rate Limit: 155
  • Power target:  ~160W (up 3W from yesterday, but I started higher than that yesterday and bled down as I went along.  I wanted to be steadier in this session.

8-27a.png

       Workout Summary - media/20170827-2245360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14300|63:00.0|02:12.2|156.2|21.1|145.7|159.0|10.8
W-|13918|60:00.0|02:09.3|161.2|20.7|145.7|158.0|11.2
R-|00386|03:00.0|03:53.2|060.1|28.8|144.4|158.0|05.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04662|20:00.0|02:08.7|163.3|20.4|137.2|145.0|11.4
01|04640|20:00.0|02:09.3|161.6|20.5|147.5|152.0|11.3
02|04616|20:00.0|02:10.0|158.9|21.1|152.3|158.0|11.0

Comparison of Saturday to Sunday

  • Much more level power profile
  • Stroke rate wiggled around a bit in the last 20′ as I tried to max out power without blowing the HR limit.
  • HR climbed more slowly at the beginning, but was almost exactly the same for the last 2/3 of the workout.
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