Mixed Vegetables – only healthy stuff

A new week, a new email with a training plan. I guess that in the lead-up to the National Indoor Rowing Championships (coming Saturday) this is another light week, because the training plan called for 30 minutes or running.

When I am done with work, it is dark. Too dark to run, especially on snow and ice. So I did it on the erg.

Also, I wanted a confidence builder for Saturday’s race, so I figured that if 30 minutes of steady state is healthy, adding a nice and spicy 1500m at race pace wouldn’t hurt.

Also, I wanted to test a Variable Intervals workout on Painsled. I am working through some Painsled bugs with the developer.

Anyway, here is the summary:


Workout Summary - media/20170213-200557-sled_2017-02-13T19-39-36ZGMT+1.strokes.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11485|50:41.0|02:12.4|190.4|22.6|153.0|181.0|10.0
W-|11182|46:39.0|02:05.2|187.6|22.2|152.2|181.0|10.9
R-|00304|04:02.0|06:37.9|082.8|20.7|142.2|181.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|07182|30:00.0|02:05.3|183.6|20.9|149.6|169.0|11.5
01|00250|00:53.1|01:46.3|292.3|30.5|148.0|168.0|09.3 - 2k test
02|00250|00:52.9|01:45.8|291.3|29.8|172.6|175.0|09.5
03|00250|00:52.5|01:45.1|293.4|29.7|177.7|179.0|09.6
04|00250|00:53.4|01:46.7|301.2|30.3|179.8|181.0|09.3
05|00250|00:52.2|01:44.5|300.3|30.9|180.7|181.0|09.3
06|00250|00:53.0|01:46.1|302.5|30.9|180.8|181.0|09.2 - 2k test 1500 done
07|00250|01:30.4|03:00.9|064.3|19.0|164.5|180.0|08.7 - rest
08|00250|00:50.3|01:40.5|332.1|33.6|165.4|172.0|08.9 - final 250m
09|02000|09:01.9|02:15.5|143.9|21.1|145.2|151.0|10.5


Here are the plots:

Pie charts:

And the flex charts:

I did the first 30 minutes as a Fletcher style warming up, but lightened up on the 18spm bits in anticipation for the 2k.

I paced the 2k in Caviston style: 800m @ 1:46, 600m @ 1:45, and then on to 1:44. Here’s a close up on pace for the 2k:

I stopped with 500m to go. Paddled 250m. Then changed my mind and blasted out a final 250m.

Good enough to build confidence that I should go around 7:00 on Saturday. For the rest of the week I will be a nice boy and stick to the training plan.