Nov 20 2017
Today I followed the training prescribed for our club’s Masters group:
- Warming up 2500 meter
- 4×10 minutes, 4 minutes rest. Rowed as 4/3/2/1 minutes at 20/22/24/26 minutes
- Cooling down for a total of 16km
Sounded good. A bit more intensive than plain steady state but nothing I couldn’t handle in my jet lagged state.
After a 2500 warming up I programmed the PM to 10 min intervals with 4 min rest and set off to do the first interval. The phone rang in the middle of that. It was the KLM guy announcing that he would deliver my bag in five minutes. Good timing. Right in the rest period. I continued rowing and the rest I went in front of the house, right as the guy turned into our street. I got the bag, thanked him, signed a piece of paper, and got back to my erg cave. There was still 2 minutes rest to go, but the PM5 had lost the connection with my heart rate monitor, so I had to reset the monitor and start again.
Workout Summary - media/20171120-2001110o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|02462|14:00.0|02:50.6|201.6|22.2|135.2|170.0|07.9 W-|02319|10:00.0|02:09.3|203.5|21.9|139.9|170.0|10.6 R-|00146|04:00.0|13:42.6|118.0|23.1|015.5|170.0|01.6 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00962|04:00.0|02:04.7|177.7|20.2|129.7|142.0|11.9 01|00563|03:00.0|02:39.9|200.8|21.6|132.7|145.0|08.7 02|00524|02:00.0|01:54.6|232.0|24.0|157.2|166.0|10.9 03|00271|01:00.0|01:50.6|257.4|26.0|167.7|170.0|10.4
Here are the three other intervals:
Workout Summary - media/20171120-2000500o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|08890|42:00.0|02:21.7|181.9|22.0|150.5|173.0|09.6 W-|07422|30:00.0|02:01.3|197.4|22.2|152.8|173.0|11.2 R-|01474|12:00.0|04:04.3|144.2|22.8|147.9|173.0|00.3 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00959|04:00.0|02:05.1|176.0|20.3|134.2|148.0|11.8 01|00757|03:00.0|01:58.9|208.6|22.9|156.0|159.0|11.0 02|00526|02:00.0|01:54.0|236.5|24.7|164.6|169.0|10.7 03|00242|01:00.0|02:03.8|187.9|21.1|169.6|171.0|11.5 04|00949|04:00.0|02:06.4|173.2|20.5|141.5|152.0|11.6 05|00737|03:00.0|02:02.1|192.3|22.1|155.1|160.0|11.1 06|00512|02:00.0|01:57.1|217.7|24.2|162.1|166.0|10.6 07|00267|01:00.0|01:52.4|245.7|26.1|169.0|173.0|10.2 08|00947|04:00.0|02:06.8|175.2|20.5|144.9|153.0|11.5 09|00746|03:00.0|02:00.6|199.3|22.3|159.4|163.0|11.2 10|00512|02:00.0|01:57.1|217.8|24.1|164.9|168.0|10.6 11|00267|01:00.0|01:52.4|245.2|26.0|169.0|173.0|10.3
On SoundCloud, I chose a “running” workout music playlist and it worked out really well. Minimalistic music with a strong beat. Gets you into a light trance and makes the time go by fast. Here is the link.