Race Taper Day 1 : 4 x 500

Using my usual taper plan, based on the paper that I reference in this post, is to start the taper 5 days ahead and do:

  • Day 5: 4 x 500 / 3:30 rest , a bit faster than race pace and a bit higher rate.
  • Day 4: 3 x 500 / 3:30 rest
  • Day 3: 2 x 500 / 3:30 rest
  • Day 2: 1 x 500
  • Day 1: complete rest or warmup only
  • Race day!

Since I am a bit off kilter, I did a full on interval session yesterday, mainly to help decide if I would race at all, and so I am starting to taper 4 days before, instead of 5.  So I will just follow the normal progress 4,3,2, then just do a warmup on Saturday.  Each day’s session also includes a standard 20 minute Fletcher warmup, and a 2K cool down.  The intent is that the warmup should be totally automatic on race day so there is no temptation to overdo it in the arena.

Here’s the HR perspective of the whole session…

Screen Shot 2016-02-24 at 12.33.46 PM

The other thing that I’ve gotten sorted is the ability to play around with ergdata exports from the concept2 online log book.  I modified a spreadsheet that I use with speedcoach data for OTW stuff and here is the view of the interval session.

Screen Shot 2016-02-24 at 10.07.00 AM

I think I will end up using ergdata for erg sessions and RIM to log OTW sessions.  If ergstick ends up providing a common way to log both OTE an OTW, I might go that way.