| Date | Day | Workout Type | mode | Planned Workout | Actual Workout |
| 10/10/16 | Mon | rest | rest | rest | Treadmill 40′ LIT Strength Training |
| 10/11/16 | Tue | Long Intervals | otw | 4 x 2500 / 5′ rest r24 48′ HIT 30′ LIT |
2 x 30′ treadmill/crosstrainer 60′ LIT |
| 10/12/16 | Wed | Steady State | otw | 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR) 75′ LIT |
4 x 10′ Threshold on treadmill 40′ HIT 40′ LIT |
| 10/13/16 | Thu | Short Rest Intervals | otw | 4 x (3 x 3′ on / 1′ paddle) / 2′ rest 36′ HIT 30′ LIT |
Travel day back to US “rest” |
| 10/14/16 | Fri | Steady State | otw | Square Blades / Slow Roll Up / r20 2 minutes each, repeated 75′ LIT |
Head Race Piece in 2x 30′ HIT 32′ LIT |
| 10/15/16 | Sat | Hard Distance | otw | 5.5K r30 30′ HIT 30′ LIT |
16km Open Water 95′ LIT |
| 10/16/16 | Sun | long and easy | erg | 4 x 30′ / 1.5′ rest (lactate) 120′ LIT |
3×20′ L4 60′ LIT |
| 10/17/16 | Mon | Rest | rest | rest | 4x(5×2’/30″)/5′ 40′ HIT 50′ LIT |
| 10/18/16 | Tue | taper | otw | 4 x 500 8′ HIT 40′ LIT |
4×500 in 1x 8′ HIT 40′ LIT |
| 10/19/16 | Wed | taper | otw | 3 x 500 6′ HIT 40′ LIT |
3×500 in 2x 6′ HIT 62′ LIT |
| 10/20/16 | Thu | taper | otw | 2 x 500 4′ HIT 40′ LIT |
2×500 in 1x 4′ HIT 46′ LIT |
| 10/21/16 | Fri | taper | otw | row the course 60′ LIT |
practice run 15′ HIT 60′ LIT |
| 10/22/16 | Sat | HOCR | otw | race 25′ HIT 60′ LIT |
race 25′ HIT 80′ LIT |
| Pre Race Totals | 157′ HIT 600′ LIT |
168′ HIT 665′ LIT |
|||
| 10/23/16 | Sun | HOCR | otw | rest | rest |
| 10/24/16 | Mon | Rest | rest | Rest | Rate Ladders in 1x 65′ LIT |
| 10/25/16 | Tue | Long Intervals | otw | 5 x 1500 / 5′ rest r26 35′ HIT 40′ LIT |
5 x 1500 in 1x 33′ HIT 47′ LIT |
| 10/26/16 | Wed | Steady State | otw | 4 x 2900 / 1′ rest r20 (HR limit 150) 75′ LIT |
steady state 1x 90′ LIT |
| 10/27/16 | Thu | Short Rest Intervals | otw | 4 x (5 x 2′ on / 30″ paddle) / 2′ rest 40′ HIT 35′ LIT |
4x(5×2’/30″)/5′ 40′ HIT 36′ LIT |
| 10/28/16 | Fri | Steady State | otw | 4 x 2900 / 1′ rest r20 (HR limit 150) | rest |
| 10/29/16 | Sat | Hard Distance | otw | 5.5K r30 30′ HIT 45′ LIT |
75km bike ride 180′ LIT |
| 10/30/16 | Sun | long and easy | erg | 4 x 30′ / 1.5′ rest (lactate) 120′ LIT |
rest |
| Total | 105′ HIT 390′ LIT |
73′ HIT 418′ LIT |
So this picks up at the very end of my trip to Asia. I managed to keep my training minutes just about on track over the trip, and I picked up the schedule as soon as I got back. I ended up with a bit more training load than planned. The higher total of HIT minutes was caused by pushing too hard during the practice run. (That was a bad idea!) Otherwise, I can’t complain about the way it went.
Last week was another good training week. I got in lots of LIT training time thanks to the mammoth bike ride, but I was under a bit on the HIT because I missed the head race piece.
As it turns out that is inconsequential. I will not be able to do the Merrimack Chase this year due to work conflicts this week and next. That leaves an unsatifying feel to the end of this season, which on the whole was an unsatisfying season. Between having a big new job and a crushed boat, it was a lot less successful than last year’s OTW season.
But, frankly, that leaves me hungry to do better next year. I’m cooking up a training plan for that soon!
Quantified Rowing 
Curious to see what you come up with.
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me too. The big decision is whether or not I decide to go to the Crash-Bs. If I do, then the plan is pretty straight forward
– nov-feb, train for a 2k
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