| 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!
Quantified Rowing 
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!
LikeLike
I will be heading down in the afternoon, probably around 2. We will be offloading into the SADL area down by the riverside boat club.
LikeLike