Thursday – 500m intervals

This was a long and hard day at work, and that was the reason why I swapped workouts on the plan. Instead of an unstructured, long, steady state row I opted for the Friday’s intervals. There is something about a structured workout, especially when it is written by our head trainer and our club’s other Masters are doing it as well, that makes me finish it even when tired.

2x(10x500m/70″) @ 26spm; 6-8 minutes between the 2 sets

Set 1


Workout Summary - media/20180118-2037080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06915|30:15.0|02:11.3|205.4|24.3|161.6|177.0|09.4
W-|05000|18:32.0|01:51.3|254.5|25.9|160.0|177.0|10.4
R-|01919|11:43.0|03:03.3|097.4|19.9|164.5|177.0|01.5
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:50.7|01:50.7|248.1|25.8|141.8|166.0|10.5
01|00500|01:52.3|01:52.3|258.2|26.1|160.3|172.0|10.2
02|00500|01:51.3|01:51.3|254.2|26.3|160.2|173.0|10.2
03|00500|01:51.1|01:51.1|253.8|25.5|158.1|172.0|10.6
04|00500|01:50.9|01:50.9|256.0|26.3|161.9|175.0|10.3
05|00500|01:51.6|01:51.6|254.1|25.6|164.4|176.0|10.5
06|00500|01:51.2|01:51.2|255.7|25.9|167.2|177.0|10.4
07|00500|01:51.4|01:51.4|256.7|25.5|164.4|172.0|10.6
08|00500|01:51.5|01:51.5|252.0|26.2|161.8|174.0|10.3
09|00500|01:51.0|01:51.0|256.4|26.1|159.5|168.0|10.4

Set 2


Workout Summary - media/20180118-2036440o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|06692|30:09.0|02:15.2|200.8|23.4|158.1|174.0|09.5
W-|05000|18:28.0|01:50.9|256.2|25.4|156.1|174.0|10.6
R-|01698|11:41.0|03:26.5|059.2|17.6|163.6|174.0|02.6
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:49.7|01:49.7|249.9|25.0|138.6|152.0|10.9
01|00500|01:51.4|01:51.4|254.0|24.6|154.7|161.0|11.0
02|00500|01:51.4|01:51.4|257.9|25.2|159.7|170.0|10.7
03|00500|01:50.9|01:50.9|252.7|25.7|162.0|174.0|10.5
04|00500|01:51.3|01:51.3|256.7|25.4|158.3|165.0|10.6
05|00500|01:52.5|01:52.5|256.9|26.1|156.5|165.0|10.2
06|00500|01:50.9|01:50.9|255.2|25.6|153.2|158.0|10.6
07|00500|01:50.6|01:50.6|259.4|25.5|161.1|167.0|10.6
08|00500|01:51.1|01:51.1|257.0|25.6|157.2|165.0|10.5
09|00500|01:49.1|01:49.1|262.7|25.9|159.3|167.0|10.6

I was happy to do the second series a tad faster than the first one. I also adhered pretty well to the 26 spm rate restriction. The rate restriction allowed me to focus on technique, especially sitting up straight and taking time during the recovery. Nice.

A did a 2km warming up, rowed 1200m between the sets and did a 2k cooling down, so all in all I rowed almost 17km. Nice.

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