Training Review – August

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

2 thoughts on “Training Review – August

  1. sanderroosendaal says:

    Your rigorous analysis is impressive. Do you spend a lot of time doing this analysis or do you have a spreadsheet set up for that?

    Keeping the LIT sessions when you’re under time pressure is most important, at least that is my understanding. If you’re seriously preparing for a race (head race), the intensive sessions are necessary of course, but if you have to sacrifice something it is probably wiser to sacrifice the HIT sessions. I usually make the wrong decision here, because HIT is more “fun”.

    Liked by 1 person

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