This is an example of what I was writing about in What Is Your Heart Doing While You Are Windsurfing.
The picture of the training session with heart rate and speed you can see on the right, but also you can visit the shared training on PolarPersonalTrainer, with interactive map.
The first 13 minutes is warming up (something that I don't want to skip anymore). This is nice, in blue and green (60-80% of HRmax).
However, you can see that heart rate goes up immediately after starting. In short 3 minutes I am in red zone (90-100% of HRmax). Next 13 minutes, I stay there, more or less, with some minor lowering in upper yellow zone (80-90% of HR max). Well, I would say, this is too much, especially in the beginning of the session.
My conclusion is that initial warming up was not enough. However, I doubt that any amount of on-the-land warming up would cure this beginning red zone alert. Probably, the second phase of warming up has to be done with the board and sail, on the water. Something like this: short 1-2 minutes run out and back again, rest for a 1 minute; 2-3 minutes run out and back, rest again, and so on for at least 15 minutes. I suppose that would prepare me much better for actual session. All in all, this would be 30 minutes warming up (15 on the shore and 15 on the water), before starting the real windsurfing. It is not too much. The thing is that I am, like most windsurfers, always in a hurry to get in clinch with the wind. However natural this may be, it is not a good policy when it comes to the heart.
After that initial "wrongness" the session gets better, especially in the second part when I was able to sail comfortably in the green zone, around 75% of my Hr max, which is perfect.
If you play a little with the interactive map (going with the cursor over the heart rate and speed curves and looking where it is on the map), you can see that the heart rate increases with speed, but the highest peaks are in turns.
All in all, this was a good session, averaging cca 132 bpm (which is ok, but I would like it to be lower). The equipment I used: RRD X-Fire 98 and Loft Blade 7,0. Bora (NE) wind, gusty, from 10 to 25 knots, flat to choppy conditions. Max speed was 35,3 kt, 5/10 average 31,9 and some good gybes @500 at 22,4 kt.
The main lesson of this session: prolong warming up to 30 minutes - 15 minutes on the shore and 15 minutes on the water.