October 3, 2017

A simple steady state workout on the Concept2 erg. Nothing special. I played a bit with Wolverine Plan style rate ladders, but made the SPM jumps smaller, just 1 SPM per transition.

The first 30 minutes was 3x(4min+3min+2min+1min). My radio stopped after 10 minutes because it was running on battery power, so the first seconds of the second 10 minute interval there were no strokes, as I was off the erg connecting the radio to power.

 Workout Summary - media/20171003-1926400o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07324|30:27.0|02:04.8|188.7|20.4|150.3|168.0|11.8
W-|07330|30:27.0|02:04.7|188.1|20.4|149.7|168.0|11.8
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|168.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00954|04:00.0|02:05.7|173.3|18.9|130.2|139.0|12.6
01|00717|03:00.0|02:05.5|177.0|19.2|142.1|145.0|12.5
02|00488|02:00.0|02:02.8|188.7|20.3|147.5|150.0|12.0
03|00247|01:00.0|02:01.7|195.8|21.1|151.7|154.0|11.7
04|00859|04:00.0|02:19.8|176.2|19.2|141.7|149.0|11.2
05|00730|03:00.0|02:03.3|186.8|20.3|150.1|155.0|12.0
06|00496|02:00.0|02:01.0|197.7|21.0|156.5|160.0|11.8
07|00251|01:00.0|01:59.5|204.9|21.7|159.6|162.0|11.6
08|00979|04:00.0|02:02.6|190.1|20.6|158.1|163.0|11.9
09|00741|03:00.0|02:01.4|195.6|21.1|158.8|163.0|11.7
10|00501|02:00.0|01:59.9|203.1|22.1|162.5|165.0|11.3
11|00368|01:27.8|01:59.4|213.6|23.0|166.4|168.0|10.9

I took a very short break, just to drink a bit of water. Then I did the second 30 minute interval as 3x(5x2min):

        Workout Summary - media/20171003-1926200o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|07259|30:04.0|02:04.3|183.7|20.2|160.2|168.0|12.0
W-|07267|30:04.0|02:04.2|183.2|20.1|160.2|168.0|12.0
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|168.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00488|02:00.0|02:02.9|182.1|20.0|143.4|156.0|12.2
01|00497|02:00.0|02:00.7|199.1|21.2|159.0|162.0|11.7
02|00502|02:00.0|01:59.6|204.3|22.1|163.2|166.0|11.4
03|00495|02:00.0|02:01.2|197.0|21.2|166.3|168.0|11.7
04|00485|02:00.0|02:03.6|185.3|20.5|163.8|166.0|11.9
05|00474|02:00.0|02:06.6|172.5|19.5|157.8|160.0|12.2
06|00486|02:00.0|02:03.5|185.8|20.4|159.6|163.0|11.9
07|00491|02:00.0|02:02.1|192.1|21.5|163.3|166.0|11.4
08|00484|02:00.0|02:04.0|183.6|20.2|163.5|165.0|12.0
09|00475|02:00.0|02:06.3|174.3|19.6|160.7|164.0|12.1
10|00468|02:00.0|02:08.2|166.2|18.5|157.8|160.0|12.6
11|00473|02:00.0|02:06.8|171.3|19.4|157.6|160.0|12.2
12|00488|02:00.0|02:02.9|188.3|20.1|162.3|164.0|12.2
13|00476|02:00.0|02:06.2|174.6|19.4|162.9|165.0|12.3
14|00485|02:04.9|02:08.9|171.2|18.4|161.4|163.0|12.6