Head Race Training: Week #3 review

Date Day Workout Type mode Planned Workout Actual
7/25/16 Mon Cross Training (UT) xt 4 x 20′ fitness center Rest Day
7/26/16 Tue Cross Training (TR) xt 10K run 45′ Thresh run on treadmill HIT
7/27/16 Wed Cross Training (UT) xt 4 x 20′ fitness center 3 x 30′ fitness center LIT
7/28/16 Thu Cross Training (TR) xt 10K run 10K run 30′ HIT, 30′ LIT
7/29/16 Fri Cross Training (UT) xt 4 x 20′ fitness center rest
7/30/16 Sat Technique UT2/UT1 otw 80′ LIT  4 x 20′ on erg LIT
7/31/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate) 4 x 20′ on erg LIT
Summary LIT: 440′ HIT: 120′ LIT: 280′ HIT: 75′

So, significantly under on both LIT and HIT minutes.  That’s two weeks in a row.  We’ll see if I can get back on track this week.

Monday: 16K Steady State OTW

Up at 5:15am, having gotten very little sleep.  Gotta get back into this timezone somehow.

Off to Newton for my first OTW session since July 20th!  I decided that a steady state session to just get some meters in the boat.


  • row for about 80 minutes
  • short <1′ breaks at the turn arounds for a quick drink.
  • r20
  • pace target ~2:30
  • HR cap: 155

Weather was cloudy, 70F and 90% RH.  Another recipe for copious perspiration.  There was a light wind 2-4mph from the east.  This was roughly a head wind heading down river and tail wind going up river.

Screen Shot 2016-08-01 at 1.15.09 PM

I used RIM today to see what’s happening with my stroke.  Here are plots of a few strokes with a light headwind (purple) and tailwind (yellow)

Screen Shot 2016-08-01 at 5.26.47 PM

Not much to see at these rates really.  At least it doesn’t look like I am lurging at the catch, like I used to do.

Heart rate was high and speed was slow, as I would expect after so long out of a boat.  I tried to easy up when my HR got above 155, but it got harder and harder as I went along to row that slowly.  Finally after about 12.5K, I decided to transition over to some form drills, so I finsihed with a few 500m sets of SBR and alternating SBR and feathered rowing.  This felt pretty good and I was happy that my balance seemed no worse for the layoff.

01087_|_2765_|_13:42_|_2:28.7_|_274___|_20.0_|_10.1_|_153___|_head wind
03852_|_3091_|_15:17_|_2:28.4_|_298___|_19.5_|_10.4_|_152___|_tail wind
06943_|_2698_|_13:48_|_2:33.4_|_273___|_19.8_|_09.9_|_154___|_head wind
09641_|_2890_|_14:33_|_2:31.1_|_282___|_19.4_|_10.2_|_152___|_tail wind

11444_|_57:21_|_2:30.3_|_1127___|_19.7_|_10.2_|_153___|_Main set
03407_|_18:21_|_2:41.6_|_330___|_18.0_|_10.3_|_148___|_cool down

So, not a bad return to the water.  Still working on endurance base.

Tomorrow:  4 x 2700’/4′ rest @ 24-26spm  (threshold)


Sunday: 4 x 20′ / 1′ rest

Was planning to go rowing but I was still really jet lagged and had trouble falling asleep at a reasonable hour.  Finally fell asleep around 2am and got up around 10am.

I went and did an erg session around 3 in the afternoon.  Goal for today was to basically do the same thing as Saturday.

Still hot ~80F and humid 80% RH.  A real sweat fest.

Today, I was going for r19 and 185W.  Basically the same results as yesterday, but started at a higher initial heart rate.  I eased off against the target power in the last 20 minutes to try to stay right at the top of the UT1 band, but missed it by a couple BPM.