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



          Workout Summary - media/20171014-1800450o.csv
Workout Details

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


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