It’s been a wild ride since the end of July. Here’s a summary of the past 4 weeks, compared to the plan.
Executive Summary:
- 87% of target for LIT minutes over the four weeks.
- Excluding week 6, I was right on target.
- Only 36% of planned HIT minutes. So, way below plan.
- I was at 60% of plan for the first 2 weeks, which basically meant that I was hitting 2 out of three planned sessions.
- In the last two weeks, I was under 10% of plan. The cause was just not doing high intensity sessions much. During the first week in the house at the cape, I had other priorities beyond training. I was trying to get the house set up, and have a vacation with my family.
- Take aways:
- Planning regular 2 hour sessions on the water is not practical. I can;t devote that time, plus the time to launch and recover to training. I might be able to do it once a week or so.
- I need to be more flexible about open water rowing. The conditions did not permit much in the way of HIT, and some days were not rowable at all for someone with as little open water experience as I have. I need to freely substitute bike training when I’m on the cape.
- Conclusion: I think I did enough to maintain the level of fitness I had at the beginning of August. I have probably lost some lactate tolerance and top end speed. But all in all, I had a blast this month.
| Date | Day | Work-out Type | mode | Planned Workout | Actual Workout |
| Meso Cycle #1 – Endurance (From beginning of July) | |||||
| 8/1/16 | Mon | Rest | rest | OTW: 80′ Steady State (LIT) | |
| 8/2/16 | Tue | Hard Distance | otw | 4 x 2900 / 1′ rest r24 (HR limit 170) 50′ HIT, 20′ LIT |
OTW: 4×2700 Threshold 50′ HIT, 20′ LIT |
| 8/3/16 | Wed | Steady State | otw | 4 x 2900 / 1′ rest r20 (HR limit 150) 75′ LIT |
OTW: Technique 75′ LIT |
| 8/4/16 | Thu | Hard Distance | otw | 4 x 2900 / 1′ rest r24 (HR limit 170) 50′ HIT, 20′ LIT |
OTW: technique 50′ LIT |
| 8/5/16 | Fri | Technique UT2/UT1 | otw | Square Blades / Slow Roll Up / r20 2 minutes each, repeated 75′ LIT |
OTW: Steady State r20 100′ LIT |
| 8/6/16 | Sat | Hard Distance | otw | 2 x 5.5K r26 50′ HIT, 30′ LIT |
OTW: 2 x 5.5K 45′ HIT, 30′ LIT |
| 8/7/16 | Sun | long and easy | erg | 4 x 30′ / 1.5′ rest (lactate) 120′ LIT |
rest day |
| Week 4 summary | 150′ HIT 340′ LIT |
95′ HIT 355′ LIT |
|||
| 8/8/16 | Mon | Technique UT2/UT1 | otw | Bungee Row first half, Steady state r20 second half 75′ LIT |
OTW: steady state r20 75′ LIT |
| 8/9/16 | Tue | Hard Distance | otw | 4 x 2900 / 1′ rest r24 (HR limit 170) 50′ HIT, 30′ LIT |
OTW: 4 x 2700 45′ HIT, 40′ LIT |
| 8/10/16 | Wed | Steady State | otw | 4 x 2900 / 1′ rest r20 (HR limit 150) 75′ LIT |
OTW: steady state r20 71′ LIT |
| 8/11/16 | Thu | Hard Distance | otw | 4 x 2900 / 1′ rest r24 (HR limit 170) 50′ HIT, 30′ LIT |
OTW: Aborted session 12′ HIT, 25′ LIT |
| 8/12/16 | Fri | rest | rest | rest (bought a house!) | |
| 8/13/16 | Sat | long and easy | owr | 120′ open water (HR Cap at 150) 120′ LIT |
rest (moved into a house) |
| 8/14/16 | Sun | Hard Distance | owr | 60′ open water (HR cap 177)
40′ HIT, 20′ LIT |
erg: 10K push 20′ HIT, 20′ LIT |
| Week 5 summary | 140′ HIT 350′ LIT |
77′ HIT 226′ LIT |
|||
| 8/15/16 | Mon | long and easy | owr | 120′ open water (HR Cap at 150) 120′ LIT |
rest |
| 8/16/16 | Tue | Hard Distance | owr | 60′ open water (HR cap 177) 40′ HIT, 20′ LIT |
rest |
| 8/17/16 | Wed | long and easy | owr | 120′ open water (HR Cap at 150) 120′ LIT |
rest |
| 8/18/16 | Thu | Hard Distance | owr | 60′ open water (HR cap 177) 40′ HIT, 20′ LIT |
OWR: 90′ steady state 90′ LIT |
| 8/19/16 | Fri | long and easy | owr | 120′ open water (HR Cap at 150) 120′ LIT |
OWR: 90′ Steady State 90′ LIT |
| 8/20/16 | Sat | Hard Distance | owr | 60′ open water (HR cap 177) 40′ HIT, 20′ LIT |
rest |
| 8/21/16 | Sun | rest | rest | rest | |
| Week 6 summary | 120′ HIT 420′ LIT |
0′ HIT 180′ LIT |
|||
| 8/22/16 | Mon | Hard Distance | owr | 60′ open water (HR cap 177) 40′ HIT, 20′ LIT |
Bike: 40km 100′ LIT |
| 8/23/16 | Tue | long and easy | owr | 120′ open water (HR Cap at 150) 120′ LIT |
OTW: 2 x 1K plus 15K SS 8′ HIT, 80′ LIT |
| 8/24/16 | Wed | Hard Distance | owr | 60′ open water (HR cap 177) 40′ HIT, 20′ LIT |
erg: August CTC 14′ HIT, 25′ LIT |
| 8/25/16 | Thu | long and easy | owr | 120′ open water (HR Cap at 150) 120′ LIT |
OTW: r20 SS 75′ LIT |
| 8/26/16 | Fri | Hard Distance | owr | 60′ open water (HR cap 177) 40′ HIT, 20′ LIT |
rest |
| 8/27/16 | Sat | long and easy | owr | 120′ open water (HR Cap at 150) 120′ LIT |
OWR: 14K SS 90′ LIT |
| 8/28/16 | Sun | Hard Distance | owr | 60′ open water (HR cap 177) 40′ HIT, 20′ LIT |
erg: 60′ easy rate push 60′ LIT |
| Week 7 summary | 120′ HIT 420′ LIT |
22′ HIT 430′ LIT |
|||
Quantified Rowing 