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
treadmill

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!

2 thoughts on “Week 13 Review”

  1. stelph82 says:
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    stelph82's avatar

    Do you have an idea when you will be down on the course on friday? Im flying over on thursday then meeting Fluid (and croker) friday to sort out the kit I have hired, might see you out there!

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