Waterfall After Dinner

In a comment to yesterday’s blog, Greg Smith of Quantified Rowing fame encouraged me to follow my dreams. I guess even in my dreams my wishes are relatively small, like in a song by Daniel Landa. Here are English lyrics in my bad English translation:

I am grateful for the chance
that there is heaven after life
where they give you a dry blanket
and maybe they have nice trees there
and clean toilets, I would appreciate those

The song is about a guy waiting to be rescued after a car accident. That’s a slightly more serious situation than being uncomfortable during an erg session. Still I can very much relate to feeling lucky with a dry blanket, dry socks, clean toilets …

The day started with another bike ride to work. It was cold initially, but after 10 minutes it was OK. Strava tells me I broke my record for Na Lesnou nadrazi (towards Lesna railway station). I know exactly why. At Kralovo Pole railway station, another cyclist entered from the park and rode in front of me. On the Strava segment Za Kociankou which is a “false flat”, I passed him, which meant that on the climb to the Lesna station I had to stay in front of him.

In the afternoon, I left the bike at work and took the train home. After dinner it was time for the dreaded Wolverine/Pete Plan Waterfall session: 3km, 2.5km, 2km at 5 minutes rest.

After a 2km warming up with some “speed” bursts (at 24spm, 28spm and 30spm), I started. Knowing the Handle Down risk, I took the 3km very conservatively. As a precaution, I also played one of my favorite erg music lists, Rowbeats #1, which has quite the right rhythm for L2 sessions, enabling you to forget that you still have 2230m to go and just take it stroke after stroke on the beat of the music.

I also started the 2.5km carefully. I usually give up a session somewhere at the beginning of the second interval. About a kilometer into the 2.5km I lost the fear and started to pull. The final 2km was fun.

wf2 wf1


Workout Summary - Nov 02, 2015
--|Total|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|07500|01:52.9|243.3|26.5|168.4|183.0|10.0|09.2
Workout Details


#-|SDist|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|00500|01:54.4|233.5|25.2|141.5|158.0|10.4|09.3|3km
02|00500|01:54.6|232.6|25.1|160.5|164.0|10.4|09.3|
03|00500|01:54.1|235.3|25.8|165.6|168.0|10.2|09.1|
04|00500|01:54.2|234.8|25.2|168.0|171.0|10.4|09.3|
05|00500|01:54.1|235.8|25.8|171.1|173.0|10.2|09.1|
06|00500|01:54.6|232.8|26.2|173.1|174.0|10.0|08.9|


07|00500|01:54.0|235.9|26.3|154.4|173.0|10.0|09.0|2.5km
08|00500|01:54.0|236.4|26.3|170.0|172.0|10.0|09.0|
09|00500|01:53.6|239.0|26.4|173.1|175.0|10.0|09.0|
10|00500|01:51.9|249.8|26.3|176.4|178.0|10.2|09.5|
11|00500|01:50.7|257.7|27.6|179.3|180.0|09.8|09.3|


12|00500|01:51.6|252.1|27.4|158.4|180.0|09.8|09.2|2km
13|00500|01:52.7|244.3|27.1|174.0|177.0|09.8|09.0|
14|00500|01:51.5|252.5|27.4|178.1|181.0|09.8|09.2|
15|00500|01:47.2|284.1|30.2|180.8|183.0|09.3|09.4|

Happy with the result.

The short URL of the present article is: http://wp.me/p7rJSt-oB