Quote:
Originally Posted by feel wrath
4x1000m, 5r
first time doing this session in 5 weeks and more importantly, the first time doing a full blast session since I broke my foot 15 days ago
ave time 3.24.5 which is 1.42.2/500m, sr 29, drag 122
an improvement of 1.6 seconds per interval or 0.8/500m on my previous fastest time
Time Meters Pace Watts S/M HR
13:38.3 4,000m 1:42.2 327 29 170
3:24.7 1,000m 1:42.3 326 29 166
3:24.7 1,000m 1:42.3 326 29 170
3:24.4 1,000m 1:42.2 328 29 172
3:24.5 1,000m 1:42.2 327 30 174
wow, just wow.
wasn't expecting an improvement like this at all. With the injury and the week off, I didn't have much confidence in my fitness and I went into the workout desperate just to beat my previous splits by 0.1/500m. I would have been delighted with that.
my warm up was a little quicker than I'd planned - did 2k in 2.04/500m and actually dropped the drag a little from 125 to 122 because my legs felt heavy and tired.
nerves sent me out too fast in the first interval and I was at 1.29.9/500 after the first 10 strokes. managed to slow down and get into a rhythm but for all four intervals, I followed the same pattern of getting through 500m in about 1.40.5 average and then slowly winding it down. so if I look at my heart rate splits for each of them, the hr doesn't rise in the final 250m.
174 is the highest hr I've seen on the erg since I started wearing my chest strap and it was clearly higher than the last session for each interval.
my toe was actually fairly painful a few times and I could feel myself favouring my right leg a little. I'll need to be careful with this and be sure to even out the pressure on my feet when I'm doing my distance rows later in the week.
still. we're back on course
4x1k 5r
managed a small PR in this interval today, which I'm really chuffed about. I haven't done much speed work over the past 6 weeks and this particular workout has crushed me the past 3 or 4 times i've done it and I actually haven't managed to get through all 4 splits since last Oct.
given this, I'm slightly annoyed that erg data chose today to update itself and because I didn't have my password on me in my home gym, I haven't got the session downloaded.
previous PR was 1.42.2/500 I managed 1.41.8/500 today. the splits were
1.41.9 at 31
1.41.9 at 33
1.42.2 at 33
1.41.4 at 34
interesting that my stroke rate was so much higher today and my drag was a few points higher too...128 today compared to 122 9 months ago. Power per stroke seems to be lower....perhaps because I've been doing more longer distance stuff, or maybe because my conditioning is better. IDK ultimately, the only important thing is getting to the fastest time but some stuff to think about