Week 13 Review

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
45′ LIT

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
50′ LIT

 30′ Threshold run

30′ HIT
20′ LIT

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

38′ HIT
20′ LIT

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!

Monday: 40′ elliptical, a little strength training

Back in the fitness center at the JW Marriott in Seoul.  I slept well, and a long time too, maybe 8 hours.  But I woke up sore and tired.  Looking back over the past week, I’m not too surprised.  My volume is a lot higher than normal.  I think it’s OK to push a bit past normal for these two weeks to try to get a little bit of supercompensation when I taper back for the HOCR.  I’ll be forced into a rest day when I travel back over Wednesday/Thursday.

Today, I thought it would be good to do a little strength work, especially for rowing related moves.  But I wanted to do a little aerobic work first.*  So, here is the plan


  • 40′ elliptical (easy intervals)
  • Front Squats
  • seated rows

The work on the elliptical felt pretty damn hard, but my HR was pretty low.  I guess that is accumulated fatigue.

As for strength, I had no idea what to expect.  The fitness center was admirably equipped.  There was not one, but two, squat racks.  Not Smith machines, but actual squat racks.  So, I decided that doing some front squats would be a good idea.  Why Front Squats?  Well since I haven’t done any lifting for the longest time, I didn’t want to do back squats and be tempted to go too heavy and mess myself up.  By doing front squats, I was much more limited in what I could lift.

I warmed up with 12 reps of just the bar (20kg).  I was surprised that I was feeling it in my thighs just from the warm up set.  Then I loaded two 10kg plates and embarked on my first set.  I managed 8 reps with good form, but my thighs were complaining.  Wow!  I think I need to do some remedial strength work!  I did 2 more sets of 8 reps.

Then I went over to a cable pull station and got myself set up to be able to do seated rows.  I set it up so that I got tension with the bard over my toes, and I essentially did the body/arms part of the stroke with as much acceleration as I could.  I loaded the full stack (45kg) and managed 2 sets of 20 and 1 set of 15.

After that I thought about doing some more, but I was pretty torched, so I had a drik of water, and called it a day.

Tomorrow:  The fitness center triathlon (again).