Mixing in some ANC

ANC Today:

No, not this ANC

I am starting a 3 week mini meso-cycle, substituting one steady state session for an interval session. ANC stands for Anaerobic Capacity. Short intervals at 2k speed or faster, with enough rest to recover and not make it a hard distance row. The idea is that you row at a pace that is hard but sustainable for a large number of these intervals, and you can go faster if you want (but you don’t want to).

First, I did this month’s CTC:


Workout Summary - media/20161212-201119-sled_2016-12-12T20-02-36ZGMT+1.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02492|10:01.0|02:00.7|271.4|30.3|166.4|179.0|08.2
W-|01537|05:00.0|01:37.6|371.9|31.9|166.2|179.0|09.6
R-|00955|05:01.0|02:37.8|115.5|27.5|167.5|179.0|07.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00151|00:30.0|01:39.3|352.6|33.1|127.8|158.0|09.1
02|00205|00:40.0|01:37.6|371.2|31.5|165.8|172.0|09.7
03|00256|00:50.0|01:37.7|373.8|32.7|170.7|177.0|09.4
04|00307|01:00.0|01:37.7|373.5|30.7|173.1|179.0|10.0
05|00257|00:50.0|01:37.3|379.2|31.6|171.9|178.0|09.8
06|00205|00:40.0|01:37.6|374.5|31.9|170.8|176.0|09.7
07|00156|00:30.0|01:36.2|370.0|32.6|168.7|176.0|09.6

The graphs:

That CTC was not enough for a full training, of course. So after picking myself up from the floor, I dialled up a 45″/1min time based interval workout and set off. The first interval was actually the hardest.


Workout Summary - media/20161212-2005230o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|04630|22:45.0|02:27.4|224.7|26.9|164.1|180.0|07.6
W-|02559|09:45.0|01:54.3|317.3|29.5|163.2|178.0|08.9
R-|02082|13:00.0|03:07.3|131.5|24.6|166.0|178.0|01.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
01|00220|00:45.0|01:42.1|305.4|30.3|144.5|161.0|09.7
02|00211|00:45.0|01:46.4|312.0|29.1|161.8|168.0|09.7
03|00213|00:45.0|01:45.6|322.9|29.1|164.6|171.0|09.8
04|00212|00:45.0|01:46.2|314.7|28.6|164.6|172.0|09.9
05|00207|00:45.0|01:48.9|321.3|29.5|162.1|172.0|09.3
06|00216|00:45.0|01:44.1|316.9|29.3|166.6|174.0|09.8
07|00216|00:45.0|01:44.0|311.2|29.0|165.1|174.0|10.0
08|00217|00:45.0|01:43.7|333.4|29.8|166.6|175.0|09.7
09|00208|00:45.0|01:48.0|313.5|28.7|165.7|174.0|09.7
10|00210|00:45.0|01:47.0|314.7|29.3|164.1|175.0|09.6
12|00213|00:45.0|01:45.5|331.0|30.6|162.2|176.0|09.3
13|00214|00:45.0|01:45.1|336.7|30.8|169.2|178.0|09.3

Interesting to see that I am much higher in work per stroke on this workout than on the steady state.

It was nice to row this. When I closed my eyes during the workout, I could imagine being in my single and racing in Munich, first 10 strokes out of the starting pontoon. That memory also made me sit up straight and pay attention to rowing a good “OTW” stroke and rhythm.

A good workout.

Tomorrow: Steady State.

This week is supposed to be a heavy week, but I already know now that it will be difficult to do the planned training time, with a business trip in the middle of the week.

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