Power Session

After last night's heavy weights I thought I'd do a snappy power session to let the glutes know I haven't finished with them just yet, I can rest tomorrow and recover.

2k warm up, steady 2:00 pace r23 ending heart rate 149.

3 x 30seconds on, 60 seconds rest - 20 strokes per minute, so power 10 strokes:

Total - 495m, Average 1:30.9 pace r20 - 23.3 spi
Same again:

Total - 492m, Average 1:31.4 pace r20 - 22.8 spi

Then some 30 second pieces with 90 - 120 seconds rest between

163m - 1:32.0 449w r20 22.4 spi

136m - 1:50.2 261w r12 21.7 spi

131m - 1:54.5 233w r10 23.3 spi 

118m - 2:07.1 170w r10 17.0 spi

132m - 1:53.6 239w r10 23.9 spi 

133m - 1:52.7 244w r10 24.4 spi

135m - 1:51.1 255w r10 25.5 spi

137m - 1:49.4 267w r10 26.7 spi

SPI - stroke power index - it is calculated from Watts/Stroke Rate - it's useful for working out the power at different rates. I don't think I've ever hit 26.7 spi before, so that means I'm able to convert absolute strength into explosive power which is handy. Interestingly, it was done on very low drag (resistance setting) and so relies on speed of movement as opposed to 'hauling anchor'.