Date | Day | Workout Type | mode | Planned Workout | Actual |
10/3/16 | Mon | rest | rest | rest | |
10/4/16 | Tue | Long Intervals | otw | 5 x 2000 / 5′ rest r28
45′ HIT |
40′ treadmill
40′ LIT |
10/5/16 | Wed | Steady State | otw | 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
75′ LIT |
3 x 30′ cross train
90′ LIT |
10/6/16 | Thu | Short Rest Intervals | otw | 12 x 500 / 1’30” rest (sr 22,24,26,28,30,32,32,30,28,26,24,22)
30′ HIT |
30′ Threshold run
30′ HIT |
10/7/16 | Fri | Technique UT2/UT1 | otw | Bungee Row first half, Steady state r20 second half
75′ LIT |
3 x 30′ cross train
90′ LIT |
10/8/16 | Sat | warmup only | erg | warm up only
20′ LIT |
3 x 30′ cross train
90′ LIT |
10/9/16 | Sun | Snake Race | race | 25′ HIT 45′ LIT |
14 x 500m / 1′ rest treadmill 38′ HIT |
Totals | 100′ HIT 310′ LIT |
68′ HIT 350′ LIT |
- HIT
- Planned: 100′, Actual: 68′ (68%)
- LIT
- Planned: 310′, Actual 350′ (112%)
- Polarization
- Planned: 24%, Actual: 16%
So, good work on the endurance training. I definitely fell a bit short on the HIT. I do wonder how effective HIT cross training is, but I really should have tried to do one additional HIT session over the week.
Now I have 13 days to the HOCR. Looking forward, here’s the plan…
Monday: 40′ LIT plus weights
Tuesday: 3 x 30′ LIT cross train
Wednesday: 30′ Threshold Run
Thursday: 4 x 20′ erg or 75′ OTW
Friday: OTW interval session
Saturday: 90′ LIT (either bike or Open water row)
Sunday: 4 x 20′ erg
Monday: OTW Head race piece
Tuesday: 75′ OTW LIT
Wednesday: OTW 4 x 500m
Thursday: OTW 3 x 500m
Friday: Practice run on HOCR course
Saturday: Race Day!