Tabatas (sort of)

Kirsten does a row-by.

Out at 8am after a good sleep-in, Kirsten and I hit the singles for a Tabata workout.  Thats 8 intervals of 20 seconds all out with 10 seconds of rest in between.

It was kind of a cock-up all the way around.  I have a Speedcoach app on my iPhone - love it!  The only problem which I didn't figure out until this evening was that the ringer was switched off, so no sound.  No alarm signaling the end of each interval and the display was not quite bright enough to see in the sun.  I was mostly guessing on the start and stop of each interval.  The bad news is that the workout was not a true Tabata, nor is the data an accurate reflection of my effort.  The good news is that I still got a good workout of some kind!

Kirsten probably got a more consistent workout without a Speedcoach just by counting strokes.  No data, of course.

Here's the data, such as it is.

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Interval details:

Workout 1, 8:27 AM - 8:30 AM, 330 m    (show rest intervals)   (View Summary Chart)   (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Time	8:27 AM	0:20.0	54	2.70	3:05.3	10	30.0	view	download
2	Time	8:28 AM	0:20.0	67	3.35	2:29.3	10	30.0	view	download
3	Time	8:28 AM	0:20.0	24	1.20	6:56.9	5	15.0	view	download
4	Time	8:29 AM	0:20.0	56	2.80	2:58.7	7	21.0	view	download
5	Time	8:29 AM	0:06.2	8	1.28	6:29.4	2	19.3

Workout 2, 8:31 AM - 8:35 AM, 692 m    (show rest intervals)   (View Summary Chart)   (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Time	8:31 AM	0:20.0	51	2.55	3:16.2	8	24.0	view	download
2	Time	8:31 AM	0:20.0	63	3.15	2:38.8	6	18.0	view	download
3	Time	8:32 AM	0:20.0	76	3.80	2:11.6	11	33.0	view	download
4	Time	8:32 AM	0:20.0	63	3.15	2:38.8	10	30.0	view	download
5	Time	8:33 AM	0:20.0	41	2.05	4:04.0	5	15.0	view	download
6	Time	8:33 AM	0:20.0	73	3.65	2:17.1	11	33.0	view	download
7	Time	8:34 AM	0:20.0	62	3.10	2:41.4	10	30.0	view	download
8	Time	8:34 AM	0:20.0	40	2.00	4:10.2	3	9.0

Long Repeats

Replacing a lost fin.

The weather looked better this morning than tomorrow's prediction, so we went down to row.

The WOD:

• 3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats.

Drills and warmups took us across the canal.  The first piece was toward the bridge; we did a turnaround in the middle of the second.  The third piece brought us back home.  I've got the Speedcoach on my iPhone in the boat.  Kirsten only had a stopwatch, so I had to yell back the distances to her so she would know when to stop.  I never 'lapped' her, but I was about halfway through my third piece when Kirsten was finishing her second.  It was tough to judge distances from that far away.

No data today.  I deleted it by mistake.  Here's what I remember:

Interval 1:

5:35

26 spm

2:47.5/500m

Interval 1:

5:29

27 spm

2:44.5/500m

Interval 1:

5:25

28 spm

2:42.5/500m

Great fun!  We'll do CrossFit tomorrow.

D4 Time Trial

1500 meter Time Trial
in the singles.

Here's the data.  Look at 'Workout 3:'

Map views:

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      Google Maps 

      Google Earth 

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Interval details:

Workout 1, 7:45 AM - 7:45 AM, 1 m      (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	7:45 AM	0:13.0	1	0.08	108:06.5	2	9.2

Workout 2, 7:59 AM - 8:11 AM, 1500 m      (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Distance	7:59 AM	11:43.9	1500	2.13	3:54.6	227	19.3	view	download

Workout 3, 8:20 AM - 8:28 AM, 1501 m      (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Distance	8:20 AM	7:37.2	1501	3.28	2:32.3	216	28.3	view	download