Thursday – 6 x 4 minutes – more threshold training

The Session

6x(1min+1min+1min+1min)/2min @ 22/24/26/28 spm

Interesting training session. It wasn’t too hard, but it was clearly in the threshold power range, and it was a good workout.

A nice and long summary:

Workout Summary - media/20180315-1946080o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08141|36:00.0|02:12.7|180.9|22.3|158.6|180.0|10.2
W-|06319|24:00.0|01:53.9|237.9|24.9|158.1|179.0|10.6
R-|01838|12:00.0|03:15.9|066.8|17.1|159.6|179.0|95.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00257|01:00.0|01:56.7|209.4|22.8|118.3|133.0|11.3
01|00258|01:00.0|01:56.4|219.8|24.0|148.3|156.0|10.8
02|00268|01:00.0|01:52.0|249.9|25.7|159.7|164.0|10.4
03|00279|01:00.0|01:47.7|277.7|27.3|166.8|170.0|10.2
04|00247|01:00.0|02:01.5|198.8|21.1|139.5|147.0|11.7
05|00260|01:00.0|01:55.4|227.5|24.2|152.0|157.0|10.7
06|00270|01:00.0|01:51.2|253.5|26.1|161.9|168.0|10.3
07|00276|01:00.0|01:48.5|274.0|27.7|171.3|174.0|10.0
08|00248|01:00.0|02:01.1|195.4|22.5|136.3|146.0|11.0
09|00257|01:00.0|01:56.9|218.8|24.4|153.3|157.0|10.5
10|00268|01:00.0|01:52.0|248.7|25.9|164.0|169.0|10.3
11|00279|01:00.0|01:47.5|280.5|28.1|173.7|176.0|09.9
12|00244|01:00.0|02:03.0|202.5|21.8|143.7|152.0|11.2
13|00259|01:00.0|01:55.6|225.6|24.4|158.0|164.0|10.7
14|00269|01:00.0|01:51.3|252.7|26.3|169.8|173.0|10.2
15|00279|01:00.0|01:47.7|279.3|28.1|176.0|179.0|09.9
16|00242|01:00.0|02:03.9|190.8|20.2|141.9|152.0|12.0
17|00260|01:00.0|01:55.3|227.1|23.5|161.0|168.0|11.1
18|00269|01:00.0|01:51.5|252.7|25.4|170.6|174.0|10.6
19|00278|01:00.0|01:47.9|277.3|27.7|176.0|179.0|10.0
20|00247|01:00.0|02:01.5|195.7|21.5|144.2|152.0|11.5
21|00260|01:00.0|01:55.5|226.6|24.4|159.4|165.0|10.6
22|00268|01:00.0|01:51.8|249.6|25.9|170.6|175.0|10.4
23|00278|01:00.0|01:48.1|275.5|28.0|177.5|179.0|09.9


Great. But it is more interesting to look at some charts.

Again, I am slightly increasing Work per Stroke when rating up. Drive length is pretty constant:

That’s about it. Pretty good.

How-To

There isn’t much to add to the how-to sections of the other workouts of this week. I used Painsled on the iPad, connected to my PM5 on a static Concept2 model C ergometer. After the workout, I emailed the files to workouts@rowsandall.com. Once I received the confirmation email, I opened the main session on rowsandall.com.

I opened the workout in “Workflow View”, a configurable page on rowsandall.com. On the left, there is a navigation bar which you can configure to your liking. I have added “Edit Intervals” near the top. That is where I go, and submit “6x(1min+1min+1min+1min)/2min” as the workout description, which nicely separates the rest strokes from the workout strokes and tidies up the workout summary. The original summary auto-generated based on Painsled’s CSV file was pretty good, but as it is stroke based, you end up with intervals that are 3:58 minutes long instead of 4 minutes exactly.

I take a quick look at the thumbnail of the session chart, which was created automatically because I put “chart time” in the body of the email.

The Flex Charts section is interesting. Here, I have thumbnails for all my favorite Flex Charts (which I can define on Rowsandall.com), and by clicking on one of them, I am automatically taken to the flex chart page. I click on the first one and get this:

I have highlighted the navigation buttons on the bottom, which allow me to navigate between my pre-defined favorite Flex Charts. Of course, on each chart I can use the sliders on the left and the toolset to the right of the chart to interact with the data. These charts are interactive!

One of the charts is Drive Length. I use it to check that I didn’t do any wild things in terms of stroke length, such as starting to short slide when things get tough. Today, I didn’t.