Sprints getting longer at shorter rest

Sunday session with the Masters group. We were a smaller core of the bigger group today. Romana was in Prague at the second round of the Czech Indoor Rowing Cup, with Lenka and Dominik, and some of the other Masters also couldn’t come. So it was Martin, Lubka and myself.

The session was one invented by our coach and it is tough.

8x40"/20", 8x30"/30", 8x40"/20"; 5 min rest between series. Stroke rate 35-38

First a 15 minute warming up:
warming up

Then on to the main thing:

main session

Rowsandall.com’s interval editor came in very handy here. It allowed me to simply program the monitor as 8 minute work, 5 minute rest, and then edit the intervals on the site after the workout is uploaded. The alternative is either to use a lengthy process to program varying intervals, or to row it as three short interval sessions and reprogram the monitor in between.

In Rowsandall.com’s interval shorthand, the session is:

(8x(20sec/40sec))/5min+(8x(30sec/30sec))/5min+(8x(40sec/20sec))/5min

This is the resulting breakdown in intervals:

intervals

I am always impressed when it works. After all, I know who hacked it together. The resulting workout summary is as follows:

Workout Summary - media/20190113-1435360o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|08349|39:00.0|02:20.1|159.5|24.9|152.2|181.0|08.6
W-|03610|12:00.0|01:39.7|345.3|33.3|161.1|178.0|09.0
R-|04763|25:30.0|02:40.6|077.6|21.2|148.8|178.0|08.1
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00109|00:20.0|01:31.5|389.6|36.5|092.4|106.0|09.0
01|00103|00:20.0|01:36.8|380.7|34.8|149.4|157.0|08.9
02|00103|00:20.0|01:37.3|376.8|33.7|155.0|158.0|09.1
03|00103|00:20.0|01:37.4|378.8|34.6|147.8|149.0|08.9
04|00103|00:20.0|01:36.7|366.9|33.4|151.6|157.0|09.3
05|00101|00:20.0|01:39.1|369.3|34.1|153.6|158.0|08.9
06|00103|00:20.0|01:37.2|381.6|34.1|148.5|160.0|09.1
07|00103|00:20.0|01:37.4|370.8|34.4|154.1|159.0|09.0
08|00152|00:30.0|01:38.8|349.8|33.5|146.7|163.0|09.1
09|00155|00:30.0|01:36.9|380.6|35.0|158.6|168.0|08.9
10|00154|00:30.0|01:37.4|373.5|34.2|168.7|171.0|09.0
11|00151|00:30.0|01:39.3|361.2|33.4|171.1|175.0|09.1
12|00154|00:30.0|01:37.7|362.4|33.5|164.2|170.0|09.2
13|00151|00:30.0|01:39.2|356.0|34.5|164.4|170.0|08.8
14|00154|00:30.0|01:37.4|365.1|33.6|168.6|174.0|09.2
15|00152|00:30.0|01:38.9|353.4|33.7|166.2|172.0|09.0
16|00198|00:40.0|01:41.0|340.0|32.3|138.3|161.0|09.2
17|00195|00:40.0|01:42.5|310.9|31.6|164.7|170.0|09.3
18|00194|00:40.0|01:43.0|311.1|31.7|170.6|174.0|09.2
19|00195|00:40.0|01:42.7|308.3|31.9|172.1|174.0|09.2
20|00193|00:40.0|01:43.6|307.4|32.1|172.9|175.0|09.0
21|00193|00:40.0|01:43.9|310.4|32.2|173.0|176.0|09.0
22|00194|00:40.0|01:43.3|312.6|32.6|174.7|177.0|08.9
23|00198|00:40.0|01:40.9|331.8|33.8|176.6|178.0|08.8

The first series was eight nice twelve stroke sprints at a luxuriously long 40 seconds rest. The second series was somewhere between 16 and 17 strokes and the end of the rest period started to come a bit too early to my taste. The last series was a never ending list of 22 to 23 stroke sprinting with a few strokes in between to catch your breath. Martin was going through the same pain on the erg next to me. I found it interesting how Martin rowed a few seconds of split faster in the first two series, but in the last one he had trouble following my splits. At least, that is what I think from a few quick glances in the heat of the training.

We ended with 20 minutes of chatting while riding the spinning bikes.

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