September 6, 2016 – Quantified Rowing

Date	Day	Type	mode	Planned Workout	*Actual*
8/29/16	Mon	Rest	rest		OTW Rate Ladders 80′ LIT
Meso Cycle #2 – Long Intervals
8/30/16	Tue	Long Intervals	otw	3000 / 2500 / 2000 5′ rest 45′ HIT 30′ LIT	4 x 2500 / 4′ rest 45′ HIT 30′ LIT
8/31/16	Wed	Steady State	otw	4 x 2900 / 1′ rest r20 (HR limit 150) 75′ LIT	4 x 2800 / 1′ rest r20 71′ LIT
9/1/16	Thu	Short Rest Intervals	otw	4 x (5 x 2′ on / 30″ paddle) / 2′ rest 40′ HIT 35′ LIT	Short Intervals as described 40′ HIT 35′ LIT
9/2/16	Fri	Technique UT2/UT1	otw	Square Blades / Slow Roll Up / r20 2 minutes each, repeated 75′ LIT	Bike ride 80′ LIT 20′ HIT
9/3/16	Sat	Hard Distance	otw	5.5K r30 20′ HIT 50′ LIT	rest
9/4/16	Sun	long and easy	erg	4 x 30′ / 1.5′ rest (lactate) 120′ LIT	rest
Week 8 Summary				115′ HIT 385′ LIT	105′ HIT 296′ LIT

91% of HIT minutes, but I missed the key “hard distance” session
76% of LIT minutes, based on taking an extra rest day this weekend. I am not able to allocate as much time to training as I had planned.

This takes on greater urgency now. I just received an email letting me know that my bid for a slot in the Men’s Master (50+) 2x for the Head of the Charles was accepted. So, there’s a good reason to train!

I prepared for anything this morning. I dressed for rowing outside, and packed my sneakers to do an erg session in case the weather was no good. Turns out the weather was awful. Chilly with a steady, light rain and a blustery wind. So, I drove straight to work with the intention to do the September CTC.

First, a Fletcher warmup.

Then the main event! I targeted a 1:48 pace. This turned out to be pretty close to a maximum effort. I backed off a little with 3 minutes to go because I felt like I was losing it. I let it slide to a 1:50 pace until there was a minute and a half to go and then picked it back up again for the last 40 strokes.