Minute long intervals

The training plan had running, but I decided to do Saturday’s workout today and keep my running to Saturdays.

Warming up 3km

3x(4x1min/1min), 6 minute break between sets, stroke rate in the intervals 28-30spm

Cooling Down, 25 minutes of stretching

The main workout:

Stats:


Workout Summary - media/20170210-1655220o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07986|35:00.0|02:11.5|205.6|24.9|158.4|179.0|09.2
W-|03517|12:00.0|01:42.4|327.6|29.7|164.2|178.0|09.9
R-|04483|23:00.0|02:33.9|113.2|21.2|154.1|178.0|07.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00298|01:00.0|01:40.8|322.4|29.1|148.2|169.0|10.2
01|00293|01:00.0|01:42.4|323.7|29.7|167.9|176.0|09.9
02|00295|01:00.0|01:41.6|328.4|30.0|167.5|177.0|09.8
03|00299|01:00.0|01:40.3|346.9|30.3|170.2|178.0|09.9
04|00297|01:00.0|01:41.1|338.7|29.9|161.9|175.0|09.9
05|00299|01:00.0|01:40.5|342.8|30.7|162.6|176.0|09.7
06|00297|01:00.0|01:41.2|338.4|30.4|168.1|177.0|09.8
07|00292|01:00.0|01:42.6|321.7|29.4|165.8|176.0|09.9
08|00290|01:00.0|01:43.5|319.7|28.6|156.9|172.0|10.1
09|00287|01:00.0|01:44.7|317.2|28.9|166.1|175.0|09.9
10|00282|01:00.0|01:46.5|306.7|29.4|164.9|176.0|09.6
11|00290|01:00.0|01:43.5|324.6|30.6|169.8|178.0|09.5


Pie charts:

I rowed it as a “just row” which was good, because in the second set, I forgot to start the second interval. My thoughts carried me away and when I looked at the PM again, I was 30 seconds late, so I decided to start one minute late. Luckily, the interval editor on rowsandall.com allows for that. There were a few other intervals where I started a few seconds late, leading to a worse average. I basically pulled 1:41 or 1:42 pace, occasionally 1:40 or 1:39.

Again, I didn’t really know how to pace this, but the long rest between the sets made this quite irrelevant. The main constraint was the stroke rate. I personally would have rated up a bit, and you can see from the stats that I did hit 30spm most of the time, and rarely went down to 28spm.

After that, I did a 2km cooling down.

As I have two lighter weeks, I stay with this plan, but I will have to diplomatically ask our head coach how he determins this plan’s intensity.