Day: October 4, 2016

Wednesday: 3 x 30′ Fitness Center Triathlon

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Still in Hsinchu.  Woke up at 4am (jetlag).  Gave up trying to sleep at 5am and headed to the gym.  (pictured above)

Plan:

  • 30′ ellipitcal (“around the world” hill profile, level 17…too easy)
  • 30′ stationary bike (“classic hill profile”, basically 1′ intervals, level 18)
  • 30′ treadmill (inclined walk, 3mph, incline 11 to 12%, keeping HR just below 150)

Well, that was pretty boring.

Tomorrow:  Threshold session on treadmill.  Probably interval format.

Week #11 and #12 Training Review

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Week 11

Date Day Workout Type mode Planned Workout Actual
9/19/16 Mon Rest  rest  40′ steady state
40’LIT
9/20/16 Tue Long Intervals otw 5 x 1500 / 5′ rest r26
40′ HIT
30′ LIT		  75′ OTW SS
75’LIT
9/21/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		  4x2K hard OTW
40′ HIT
40′ LIT
9/22/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
40′ HIT
40′ LIT		  rest
9/23/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		 4x5x2′ hard OTW
40′ HIT
55′ LIT
9/24/16 Sat Hard Distance otw 5.5K r30
25′ HIT
45′ LIT		  40km bike
80′ LIT
9/25/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT		  rest
Total 105′ HIT
385′ LIT		 80′ HIT
290′ LIT
  • 80′ vs 105′ of planned HIT (79%)
  • 290′ vs 385′ of planned LIT ( 75%)
  • Polarization:
    • Planned: 22% HIT
    • Actual: 22% HIT
  • So, two rest days versus one and 2 HIT sessions versus 3 and I undershot the plan by 20%.  The good news is that I shaved both end of the plan the proportional amounts.

Week 12

Date Day Workout Type mode Planned Workout Actual
 Week #12
9/26/16 Mon Rest rest  3 hard intervals OTW
30′ HIT
30′ LIT

40′ easy erg
40′ LIT
9/27/16 Tue Long Intervals otw 3000 / 2500 / 2000 5′ rest
40′ HIT
40′ LIT		 4×20′ L4
80′ LIT
9/28/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		  4x5x2′ hard OTW
40′ HIT
50′ LIT
9/29/16 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
40′ LIT		  OTW SS
71′ LIT
9/30/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		 6km OTW hard
27′ HIT
30′ LIT
10/1/16 Sat warmup only erg warm up only
20′ LIT		 3×20′ L4 erg
60′ LIT
10/2/16 Sun Textile  race  25′ HIT
50′ LIT		  3×20′ L4 erg
60′ LIT
Total  80′ HIT
300′ LIT		 97′ HIT
421′ LIT
  • 97′ HIT vs 80′ planned (121%)
  • 421′ LIT vs 300′ planned (140%)
  • Polarization:
    • Planned: 21%
    • Actual: 19%
  • So, this week is over plan because I changed  my plan to skip the Textile River Regatta this year.  I was flying out to Taiwan that day so it wouldn’t work from a schedule perspective.  Also, since I knew I would be traveling, I skipped rest days and did as many sessions as I could.  I’m happy with this week.

Tuesday: 40′ Inclined March in Hsinchu

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After flying from Boston to Tokyo, waiting around for a couple hours, then flying on to Taipei and taking a car from there to Hsinchu, I arrived at my hotel around 10pm.  Roughly 21 hours of travel time.  I slept about an hour on the first flight and maybe 2 hours on the second one.  I knew I needed a full nights sleep and I didn’t trust my body’s internal clock to let that happen, so I took an ambien and was out cold for 6 hours.

I set the alarm for 4:45 so that I could get a quick workout in before I needed to head to the office at 6:30.  I was in the hotel gym at 5am, and I figure I had time for a 40 minute workout.

I decided to keep it pretty tame, so I headed to a treadmill and set the incline to 15% and the pace to 3mph, basically a fast walk.  When I’ve done this workout in the past, I end up with a HR that rises steadily through the session, today was no exception.  I slowed to 2.8mph with 5 minutes to go, and then back up to 3.2 for the last 2 minutes.

It was humid in the gym and I was very sweaty when I finished.

Tomorrow:  I have more time tomorrow morning, so I think I will do a fitness center triathlon 3 x 30′ on different machines.