Day: October 14, 2017

Back home: 3 x 20′ / 2′ dynamic

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I slept until around 9:30am, and had a nice relaxed morning.  My basic plan for the rest of the week, leading up to the race is:

  • Saturday:  60′ Steady state on the erg
  • Sunday: Head race piece OTW
  • Monday: Technical Session on the water, 80 minutes UT2
  • Tuesday: 4 x 2000 OTW
  • Wednesday: 60 minutes OTW, short intervals at race pace and rate, with generous rests.
  • Thursday: 45 minutes OTW, short intervals at race pace and rate with generous rests.
  • Friday:  Bring boat to launch area in the afternoon.  Practice run of the course, stick to UT2 pace.
  • Saturday: race day!

So today was steady state on the dynamic

  • 3 x 20′ / 2′
  • Target rate: 20
  • Target power: 165W
  • HR limit: 145, 150, 155

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          Workout Summary - media/20171014-1800450o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14589|66:02.0|02:15.8|155.9|20.3|140.8|154.0|10.9
W-|14000|60:00.0|02:08.6|164.4|20.0|141.6|154.0|11.7
R-|00592|06:02.0|05:05.8|041.5|23.9|126.1|154.0|06.2
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04664|20:00.0|02:08.6|163.7|19.8|130.4|143.0|11.8
01|04666|20:00.0|02:08.6|164.8|20.0|144.8|151.0|11.7
02|04669|20:00.0|02:08.5|164.5|20.2|149.6|154.0|11.6

Tomorrow:  2 x 6K with 10′ rest.  Each 5K will have a turn at 3K.  No rest at the turn.

 

Late night in the fitness center

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Wednesday:  No time to work out in the morning.  I was finally able to get to the gym very late Wednesday night, actually just into Thursday morning.

  • 20 minutes treadmill (15% grade, 3.3 mph)
  • 20 minutes elliptical (level 17, hill profile)
  • 20 minutes stationary bike (level 16, random profile)

All were slightly harder than  the day before, my HR response was correspondingly a bit higher too.

10-12a

10-12b

Thursday: I finished around 1:15am, then made a couple of calls.  I got to be at about 2:30am and needed to get up at 4:30am.  I had a 7:25am departure from Munich to Lyon.  So, walk to the ostbanhof train station, catch the 5:24am train to the airport, arrive at around 6:00.  Plenty of time.

I slept a bit on the flight from Munich to Lyon, and a bit more in the 90 minute cab ride from Lyon to Grenoble.  Then I had an internal meeting, business lunch, two customer meetings, and a business dinner.  I got back  to my room around 10:15pm and immediately crashed.

Friday: My alarm was set for 5:30.  We were out on the road to Milan by 6:00.  We got to Milan around 10:30, and straight to a customer meeting at 11.  This wrapped up after 12.  Then a lunch with my colleagues, and straight to the airport.  My flight was at 3:50pm to London, and then 6:50 departure to Boston.  I landed around 8:30 local time, was home by 9:30 and in bed by 10:30.  I slept for nearly 11 hours.

Not the way I wanted to spend the last real prep week before the HOCR, but needs must.