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ctc

Dec 11 2015

606 strokes: December CTC

Left  the office early but work didn’t stop of course. I felt completely drained and had to focus on driving safely.

The plan was: Pete Plan waterfall (3km, 2.5km, 2km) or this month’s CTC, which is a 8x750m with 1 minute rest. I decided to do the CTC. Knowing that my top three inches were not in the best shape, that seemed the least intimidating of the two options.

2k warming up with speed bursts, and then on to the main event. I had no idea about the pace, but somewhere around 1:50 seemed reasonable. It’s not a long distance, but there are many of them and the rest intervals are deceitfully short.

ctc.JPG


Workout Summary - Dec 11, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS
--|06000|21:46.0|01:48.8|271.5|27.8|169.8|182.0|09.9
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|Comments
01|00750|02:45.2|01:50.2|261.8|26.9|155.4|168.0|10.1| 74 str
02|00750|02:43.0|01:48.7|272.8|27.6|167.7|175.0|10.0| 75 str
03|00750|02:43.1|01:48.7|272.2|27.6|168.7|176.0|10.0| 75 str
04|00750|02:44.3|01:49.5|266.3|27.0|170.4|177.0|10.1| 74 str
05|00750|02:43.1|01:48.8|272.1|27.6|171.2|179.0|10.0| 75 str
06|00750|02:43.0|01:48.6|273.0|28.0|173.2|180.0|09.9| 76 str
07|00750|02:42.5|01:48.3|275.4|28.4|173.9|181.0|09.7| 77 str
08|00750|02:41.8|01:47.9|278.7|29.7|177.3|182.0|09.4| 80 str

The first interval was a toe in the water, and in the second one I dared to go a bit faster. It turned out to be doable, but it was a fine balance. Just counted to 75 over and over again. When I tried to go slightly faster than the 1:49 which I turned out doing, I felt it on the next interval. After the 5th interval the number of strokes got above 75 and it started to be hard, but by then the end was in sight. It wasn’t a very glorious session but I got it done in reasonably good form.

I did a lactate measurement immediately after the last interval, just for fun. Got 5.1 mmol/L. After 5 minutes of cooling down, that was down to 3.1 mmol/L. I did a longer cooling down but I didn’t do any more lactate measurements.

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5km

Dec 10 2015

Skipped Session & Steady State

Wednesday

I arrived home from my trip to Toulouse at 2AM. Got up at 6 for a long working day. In the evening, I decided to skip that day’s endurance session and relax. Tired from the trip.

One of the outcomes of my trip to France is that I will spend the entire next week in Brussels. Sunday afternoon to Friday morning. Sigh.

Thursday

Cycled home from work, which is 45 minutes of light endurance exercise, average HR=130. I forgot my heart rate belt (still in my travel bag) so today that heart rate was just an estimate.

Later this evening I did the 3x20min. Decided that I wouldn’t force the 200W this time.

When I had done my warming up, I noticed a 5k scheduled row on RowPro, so I joined that one:

5km.jpg

Average pace 2:01. Average HR 165 bpm.

Then a 20 min:

20min1.jpg

Average pace 2:04, average HR 164 bpm. I started to severely relax the pace when I noticed my heart rate approach 170.

Next 20 min:

20min2.jpg

Average pace 2:05, average heart rate 161 bpm

Measured lactate immediately after this: 1.0 mmol/L.

So, should I have gone faster today? I don’t think so. I feel I was just below the threshold.

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bodylastics-elastics

Dec 8 2015

Another hotel room strength session

Monday – Kloten Airport Sprint

The usual. Up at 5:30. Company car to Vienna Airport. Flight to Zurich (delayed because of fog).

My workout of the day was a sprint from B gates to A gates to catch my connecting flight to Toulouse.

For Dutch speakers, Kloten is a funny name for an airport, by the way. https://translate.google.com/#nl/en/klote

In Toulouse, I had meetings and a late dinner. After that I worked a bit.

Tuesday

This hotel has a weights room with real dumbbells, treadmills and elliptic, so I could have done a 30 minute easy aerobic exercise followed by weights. Because of lack of time, I decided to stay with my hotel room session using the bands and body weight.

Same session as last week, but added a pull-up-like exercise using bands and back. Forty minutes in total.

bodylastics-elastics

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soukalova

Dec 6 2015

Another steady state at lactate – and biathlon

Another endurance building session (hopefully). I decided to stick to the 200W level.

I expected this to be a hard session. After yesterday’s running I feel delayed onset muscle soreness (DOMS) and didn’t expect my energy stores to be fully replenished. Funny enough, during the session I sensed that I was OK and kept the 200W level, apart from a slightly slower first interval. Heart rate stayed nice and low (higher than I used to row my steady state intervals but at least it didn’t creep towards 165).

Workout Summary - Dec 06, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS
--|20432|86:00.0|02:06.3|173.8|21.6|149.9|160.0|11.0
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|Comments
01|04872|20:00.0|02:03.2|187.4|21.1|143.6|154.0|11.6|#1
03|04972|20:00.0|02:00.7|199.1|22.4|152.5|159.0|11.1|#2
05|04969|20:00.0|02:00.8|198.8|22.9|153.9|160.0|10.8|1.2 mmol/L
07|04975|20:00.0|02:00.6|199.5|23.4|152.8|158.0|10.7|1.4 mmol/L

4x20.jpg

All good. A very successful finger stab at 60 minutes. Blood kept flowing out of my finger for another 5 minutes during the row. I am starting to be less nervous about this.

Listened to the radio during the row. Pop songs alternated with sport reporting. Biathlon is on. I love doing cross country skiing, but for watching (and listening) biathlon is much more interesting.

The leader of the World Cup is a Czech lady named Gabriela Soukalová:

soukalova

Biathlon athletes must have fantastic aerobic endurance. What makes it interesting to watch is the shooting.

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tumblr_nbcgwwb76w1s7recqo1_1280

Dec 6 2015

Target for next 6k

Sinkovic brothers dropped the above picture on me this morning … Amazing!

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okrouhla

Dec 5 2015

St Nicholas Run

I drove Iva and Lenka to Okrouhlá where we ran the second run in the series of Brno runs.

Okrouhlá is a small village, about 45 driving from Brno, in the Drahanska highlands. Lenka and Iva set off for their 5km run at 10:30. In hindsight, I should have registered for both the 5k and the 10k and ran the 5k as a warming up, because I ended up doing a 3.8km warming up, running the final 2km together with Iva and Lenka to cheer them.

The main “10km” event is actually just 8.5km long. It’s a weird run. You run steep downhill for 3km. This is where some people passed me. Then you run uphill for 5.5km. This is where I passed masses of people.

okrouhlaRunning 12-5-2015, Elevation

Here’s the Strava link: https://www.strava.com/activities/444696734

Originally I wanted to do this as a quiet run, but when you run in a group of 250 runners, it is hard to not be competitive. I enjoyed the scenery when we were running along the lake (bottom righthand side on the image above) and I enjoyed passing many people on the uphill part. Just focused on the next guy in front of me, ran towards him, and on to the next one. Repeat. Uphill running is a lot like rowing.

Afterwards, Lenka and I had a big bowl of chicken noodle soup at the Vietnamese market in Brno. I needed to get some Asian ingredients.

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3x20min

Dec 4 2015

Friday:Travel & 3×20 minutes

Woke up at 4:15 to take the taxi to the airport, through a rainy Brussels. Took the 6:25 AM flight to Munich, where I had a breakfast, had my shoes shined, and sat down at the gate for my connection with lots of German newspapers. It’s nice to read foreign papers. You get a different perspective on things.

The flight to Brno was empty. Really empty. Besides me, there was one other passenger. I chatted a bit with the flight attendant. It’s a new route and it hasn’t been advertised much, but I also think that the departure times around noon are not very well chosen. If I want to fly from Brno to have meetings somewhere (other than Munich), I need an extra hotel night, and I end up with a lot of unused time.

Well, it was pleasant for me and a relaxed flight for the attendant, but I doubt BMI regional makes money on this.

Had lunch with Romana in a good Italian restaurant in town, then drove home. Worked a bit, then a 3×20 min session.

3x20min.jpg


Workout Summary - Dec 04, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-DPS
--|15365|64:00.0|02:05.0|179.4|21.4|155.4|11.2
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|DPS-|Comments
01|04907|20:00.0|02:02.3|191.4|21.4|146.7|11.5|
03|04964|20:00.0|02:00.9|198.2|22.0|159.5|11.3|
05|04947|20:00.0|02:01.3|196.1|22.3|162.9|11.1|

The summary pace is including the 2 minutes of rest between the intervals.

I didn’t really force myself to hold 200W, but rather rowed on feel. Ended up rowing very close to Tuesday’s result but it felt a whole lot easier.

Heart rate was just 2 beats lower. Heart rate drift was the same.

Lactate was at 1.5 mmol/L though, compared to Tuesday’s 2.5 mmol/L.

Tomorrow,  Romana’s girls and I will do another running event under the “cross-training is fun” banner.

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