| Date | Day | Workout Type | mode | Planned Workout | Actual |
| 9/5/16 | Mon | Rest | 4×20′ erg 80′ LIT |
||
| 9/6/16 | Tue | Long Intervals | otw | 5 x 2000 / 5′ rest r28 40′ HIT 30′ LIT |
sept CTC 17′ HIT 25′ LIT |
| 9/7/16 | Wed | Steady State | otw | 4 x 2900 / 1′ rest r20 (HR limit 150) 75′ LIT |
as planned 75′ LIT |
| 9/8/16 | Thu | Short Rest Intervals | otw | 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets 15′ HIT 45′ LIT |
4×20′ on erg 80′ LIT |
| 9/9/16 | Fri | Technique UT2/UT1 | otw | Bungee Row first half, Steady state r20 second half 75′ LIT |
Threshold OTW 5km hard plus power pieces 30′ HIT 30′ LIT |
| 9/10/16 | Sat | Hard Distance | otw | 5.5K r30 30’HIT 30′ LIT |
Rest Day on the Cape, cleaning a deck |
| 9/11/16 | Sun | long and easy | erg | 4 x 30′ / 1.5′ rest (lactate) 120′ LIT |
90′ step test 90’LIT |
| Summary | 85′ HIT 375′ LIT |
47′ HIT 360′ LIT |
Again, I am low on high intensity minutes, caused by 2 HIT sessions in the week instead of three.
I am surprising on track for LIT minutes, which is a bit surprising. I didn’t do the mammoth Sunday row I had planned, but I did 4 endurance sessions instead of 3.
The plan had me at 18% HIT / 82% LIT. This week was 12% HIT and 88% LIT. A lot of the things that I’ve read seem to point toward a lower percentage of HIT in a polarized plan. Given what’s been happening with my training this fall, I guess we will eventually find out if it works for me.
Quantified Rowing 