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 |
|
| 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.
Quantified Rowing 
I do compress weeks as well. From a recovery standpoint, it is not ideal. You may end up doing HIT workouts too close to each other (diminishing returns, or even risk of negative impact) but if done thoughtfully I think it is better than skipping sessions because of travel.
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