Sunday – 6 x 5 minutes

This was a 6x5min/3min with the 5 minute intervals being 1 minute at 22 spm, 2 minutes at 24 spm, 2 minutes at 26 spm. It’s one of those semi hard threshold workouts that are not popular among the polarized training disciples, but I figured it would be a good one to do a day after an erg race. More steady state would be a bit boring, and my aching muscles might decide to convince my mind to stop the workout early. More sprintervals would be stupid. I guess it was a good day for crosstraining, but I only had a small time window to work out.

I did a 3km warming up row.

I had difficulty connecting the heart rate belt to the PM or to the phone, and it didn’t occur to me that I could record the Heart Rate on the OH1 arm band as a separate data flow, to be merged with the rowing data later on. I decided that it wasn’t a big loss to not monitor heart rate during this workout.

And here are the other data. Ignore the pace for interval “00”. Some of my algorithms ended up in a weird corner of the data landscape. Power is correct:


Workout Summary - media/20190210-1626390o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10467|47:59.0|02:17.6|167.4|21.6|0.0|000.0|10.1
W-|07766|29:53.0|01:55.5|225.8|24.6|000.0|000.0|10.6
R-|02715|18:00.0|03:18.9|071.0|16.7|000.0|000.0|13.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00270|01:00.0|01:51.2|192.0|21.9|000.0|0.0|12.3
01|00514|02:00.0|01:56.7|219.3|24.0|000.0|0.0|10.7
02|00537|02:00.0|01:51.7|238.8|25.0|000.0|0.0|10.7
03|00243|01:00.0|02:03.4|185.5|22.0|000.0|0.0|11.1
04|00516|02:00.0|01:56.2|222.4|24.4|000.0|0.0|10.6
05|00526|02:00.0|01:54.1|239.1|25.9|000.0|0.0|10.2
06|00247|01:00.0|02:01.5|194.3|22.4|000.0|0.0|11.0
07|00509|02:00.0|01:57.9|214.5|23.9|000.0|0.0|10.6
08|00537|02:00.0|01:51.8|251.2|26.2|000.0|0.0|10.2
09|00246|01:00.0|02:01.9|195.5|22.4|000.0|0.0|11.0
10|00518|02:00.0|01:55.9|224.5|24.5|000.0|0.0|10.5
11|00504|01:53.4|01:52.6|244.8|26.3|000.0|0.0|10.1
12|00250|01:00.0|02:00.2|200.9|22.6|000.0|0.0|11.0
13|00520|02:00.0|01:55.3|227.1|24.5|000.0|0.0|10.6
14|00533|02:00.0|01:52.5|245.9|26.7|000.0|0.0|10.0
15|00239|01:00.0|02:05.7|192.0|22.8|000.0|0.0|10.5
16|00518|02:00.0|01:55.7|225.5|24.2|000.0|0.0|10.7
17|00540|02:00.0|01:51.2|255.3|26.6|000.0|0.0|10.1


As said, I didn’t push it too hard, and I still had the feeling I did a decent workout. I did a 1k cooling down to finish the session.