Back home: 3 x 20′ / 2′ dynamic

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

20171014-1800450o20171014-202804

20171014-1800450o20171014-202805

          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.

 

2 thoughts on “Back home: 3 x 20′ / 2′ dynamic

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s