| Date | Day | Workout Type | mode | Planned Workout | Actual |
| 9/12/16 | Mon | Rest | Rest 0′ HIT 0′ LIT |
5.5K hard 25′ HIT 40′ LIT |
|
| 9/13/16 | Tue | Long Intervals | otw | 4 x 2500 / 5′ rest r24 45′ HIT 30′ LIT |
4×2900 / 1′ rest r20 0′ HIT 75′ LIT |
| 9/14/16 | Wed | Steady State | otw | 4 x 2900 / 1′ rest r20 (HR limit 150) 0′ HIT 75′ LIT |
15×3′ / 1′ rest 45′ HIT 30′ LIT |
| 9/15/16 | Thu | Short Rest Intervals | otw | 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
36′ HIT |
4 x 20′ @ 185 0′ HIT 80′ LIT |
| 9/16/16 | Fri | warmup only | erg | warm up only 20′ LIT |
warmup + 2 500s plus cool down 5′ HIT 45′ LIT |
| 9/17/16 | Sat | CRI Fall Classic | race | Race 40′ LIT 25′ HIT |
Race 40′ LIT 25′ HIT |
| 9/18/16 | Sun | long and easy | erg | 4 x 30′ / 1.5′ rest (lactate) 0′ HIT 120′ LIT |
4 x 20′ @ 185 0′ HIT 80′ LIT |
| Total | 106′ HIT 325′ LIT |
100′ HIT 390′ LIT |
Well, this is something new! I actually had higher LIT minutes than plan.
- HIT / LIT split:
- Planned: 25% HIT, 75% LIT
- Actual: 20% HIT, 80% LIT
- LIT: 325′ plan, 390′ Actual (120%)
- HIT: 106′ plan, 100′ Actual (94%)
Other than the fact that the race could have gone better, a pretty good training week.
Quantified Rowing 