Monday:  Scheduled rest day.  I think this might be the first scheduled rest day on my scheduled rest day after a full week of training in the last 6 months.  It feels good to be in a routine, while it lasts.  I start travelling again next week.

Tuesday:  Full set of PT exercises.

The workout plan calls for 10 x 500m at r22 with 2 minute rests.   I have been making a bit more work by replacing the 2 minute rests with a Cat VI 500m (r18, 2:05).

The workout isn’t hard, but I tried to work continuously on recovery sequence.  Tense the glutes, hold the quads, fast hands away, wait until body is over before starting up the slide.

Comparing this to the past couple of weeks shows about the same HR response.  A bit higher at the start and lower at the end.

Wednesday:   3 x (5 x 500 @ 24 / 1′ ) / 5′

target: 1:52

Another fun workout.  Again, I did the 5′ rests between sets as one minute paddle, 500m of pause drill, which ended up around 2:40, and then another minute of paddle.  This makes the pm setup easier.

I started with a 2K warmup, with bumps working up to the r24.  Again I was trying to find the rhythm of the stroke while concentrating on recovery sequence.

The main set.

          Workout Summary - media/20180117-1355320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|11489|52:34.0|02:17.3|190.6|21.4|142.7|166.0|10.2
W-|07500|27:40.0|01:50.7|258.0|23.5|142.3|164.0|11.5
R-|03999|20:55.0|02:37.0|082.4|18.2|144.2|164.0|11.8
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00500|01:50.1|01:50.1|251.4|24.2|130.0|153.0|11.3
01|00500|01:52.4|01:52.4|253.4|23.9|143.0|155.0|11.2
02|00500|01:51.8|01:51.8|250.4|23.6|142.5|157.0|11.3
03|00500|01:50.9|01:50.9|250.9|23.9|142.6|158.0|11.3
04|00500|01:51.4|01:51.4|258.6|22.8|147.5|159.0|11.8
05|00500|01:52.1|01:52.1|246.1|23.4|131.8|152.0|11.4
06|00500|01:51.6|01:51.6|251.7|23.1|141.7|155.0|11.6
07|00500|01:52.1|01:52.1|254.5|23.4|144.2|157.0|11.4
08|00500|01:51.3|01:51.3|253.6|23.1|145.1|157.0|11.7
09|00500|01:50.3|01:50.3|258.8|23.5|146.5|158.0|11.6
10|00500|01:49.4|01:49.4|262.0|24.0|133.9|155.0|11.4
11|00500|01:50.5|01:50.5|261.6|24.1|145.0|156.0|11.3
12|00500|01:50.7|01:50.7|263.9|23.1|145.1|159.0|11.7
13|00500|01:49.9|01:49.9|263.6|23.2|147.7|160.0|11.8
14|00500|01:45.5|01:45.5|291.6|23.1|148.1|164.0|12.3

Compare today to the two past weeks.  HR response was better today, peak HRs were lower and recovery in the rests was faster.

Tomorrow:  4 x 20’/3′  if I have time.  I have a 8am meeting which might cut things short.