Category: Training Plans

What’s next? Good question!

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Well, I haven’t quite figure  things out yet.

I have a bunch of potentially conflicting objectives that I need to sort out.

Here’s a quick list of the events that I am thinking about competing in.

  • January 28th: Northeast Erg Sprints – 2000 meters indoors (trial event for the Crash-Bs)
  • February 12th: Crash-Bs – 2000m sprint, indoors
  • Mid-May: Essex River Race: 5.5 mile open water race
  • Mid June: Festival Sprints – 1000m OTW sprint
  • Early July: Cromwell Cup – 1000m OTW Sprint
  • Mid July: Blackburn Challenge – 20+ Mile open water race
  • Mid-September: CRI Fall Classic – 5k head race
  • Early October: Textile River Regatta – 6K head race
  • Mid-October: Quinsigamond Snake Race – 4K head race
  • Late October: Head of the Charles – 5k head race
  • Early November: Merrimack Chase – 5k head race

Now there is absolutely no way that I will have the time to do all of these races.  So, I need to prioritize what is most important to me.  I think the two key events that I want to do are the Blackburn Challenge and the HOCR, everything else is optional.

Training for the Blackburn will require a much different training plan than training for the early summer sprint races, so I suspect that I will either blow them off, or just do the Cromwell without training specifically for it.  Basically just include some starting practice into my workouts in June.

A plan for the Blackburn will have two components.  The first is endurance, since it is longer than 20 miles in a boat that is 15% slower than a flat water single, which is about 15% slower than an erg.  So, we are talking about 3 to 4 hours of rowing depending on the conditions.   To do that, I think I will give the marathon training plan from the ISS site a try.  Dave C. seemed to do really well with it as prep for his OTW marathon this year.  The other component is getting used to rowing in rougher water.  That means as much open water work down on the cape as I can do on weekends over the summer.  The Marathon training plans want a full 26 weeks, which would mean that I would need to start in mid-January.  Since the indoor racing season will finish up in mid-February, I will probably lop the first month off and just pick it up in the second month.

So, that basically sorts out the period from mid-February to Mid-July.  What about now?  I think that there are two options.

  • Option 1:  Do a 3 month block periodized plan similar to last year to try to take a run at my 2K PB.
  • Option 2:  Do a 3 month block of strength training and base aerobic work and not take a run at my PB.

Each of these options are attractive in different ways.  Option 1 would be highly motivating and I will enjoy pushing hard and having a really challenging goal to get after.  Option 2 is attractive for three reasons.  One, it might be nice to ease up on the competitive pressure a bit.  Two, I am interested to know whether getting a lot stronger would help me get faster in the boat next spring.  Three, I would like to lose weight and I think it might be easier to do that if I am not pushing every workout to the brink.

So, I need to think this through and make some decisions.  Until then, I just keep doing 3 long and easy and 3 hard sessions a week to keep things going.

Week 13 Review

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Date Day Workout Type mode Planned Workout Actual
10/3/16 Mon rest  rest  rest
10/4/16 Tue Long Intervals otw 5 x 2000 / 5′ rest r28

45′ HIT
45′ LIT

 40′ treadmill

40′ LIT
10/5/16 Wed Steady State otw 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)

75′ LIT

  3 x 30′ cross train

90′ LIT
10/6/16 Thu Short Rest Intervals otw 12 x 500 / 1’30” rest (sr 22,24,26,28,30,32,32,30,28,26,24,22)

30′ HIT
50′ LIT

  30′ Threshold run

30′ HIT
20′ LIT
10/7/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half

75′ LIT

  3 x 30′ cross train

90′ LIT
10/8/16 Sat warmup only  erg warm up only

20′ LIT

  3 x 30′ cross train

90′ LIT
10/9/16 Sun Snake Race  race  25′ HIT
45′ LIT		  14 x 500m / 1′ rest
treadmill

38′ HIT
20′ LIT
Totals  100′ HIT
310′ LIT		 68′ HIT
350′ LIT
  • HIT
    • Planned: 100′, Actual: 68′ (68%)
  • LIT
    • Planned: 310′, Actual 350′ (112%)
  • Polarization
    • Planned: 24%, Actual: 16%

So, good work on the endurance training.  I definitely fell a bit short on the HIT.  I do wonder how effective HIT cross training is, but I really should have tried to do one additional HIT session over the week.

Now I have 13 days to the HOCR.  Looking forward, here’s the plan…

Monday: 40′ LIT plus weights
Tuesday: 3 x 30′ LIT cross train
Wednesday: 30′ Threshold Run
Thursday: 4 x 20′ erg or 75′ OTW
Friday:  OTW interval session
Saturday: 90′ LIT (either bike or Open water row)
Sunday: 4 x 20′ erg
Monday: OTW Head race piece
Tuesday: 75′ OTW LIT
Wednesday: OTW 4 x 500m
Thursday: OTW 3 x 500m
Friday: Practice run on HOCR course
Saturday: Race Day!

Week #11 and #12 Training Review

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Week 11

Date Day Workout Type mode Planned Workout Actual
9/19/16 Mon Rest  rest  40′ steady state
40’LIT
9/20/16 Tue Long Intervals otw 5 x 1500 / 5′ rest r26
40′ HIT
30′ LIT		  75′ OTW SS
75’LIT
9/21/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		  4x2K hard OTW
40′ HIT
40′ LIT
9/22/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
40′ HIT
40′ LIT		  rest
9/23/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		 4x5x2′ hard OTW
40′ HIT
55′ LIT
9/24/16 Sat Hard Distance otw 5.5K r30
25′ HIT
45′ LIT		  40km bike
80′ LIT
9/25/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT		  rest
Total 105′ HIT
385′ LIT		 80′ HIT
290′ LIT
  • 80′ vs 105′ of planned HIT (79%)
  • 290′ vs 385′ of planned LIT ( 75%)
  • Polarization:
    • Planned: 22% HIT
    • Actual: 22% HIT
  • So, two rest days versus one and 2 HIT sessions versus 3 and I undershot the plan by 20%.  The good news is that I shaved both end of the plan the proportional amounts.

Week 12

Date Day Workout Type mode Planned Workout Actual
 Week #12
9/26/16 Mon Rest rest  3 hard intervals OTW
30′ HIT
30′ LIT

40′ easy erg
40′ LIT
9/27/16 Tue Long Intervals otw 3000 / 2500 / 2000 5′ rest
40′ HIT
40′ LIT		 4×20′ L4
80′ LIT
9/28/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		  4x5x2′ hard OTW
40′ HIT
50′ LIT
9/29/16 Thu Short Rest Intervals otw 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
15′ HIT
40′ LIT		  OTW SS
71′ LIT
9/30/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		 6km OTW hard
27′ HIT
30′ LIT
10/1/16 Sat warmup only erg warm up only
20′ LIT		 3×20′ L4 erg
60′ LIT
10/2/16 Sun Textile  race  25′ HIT
50′ LIT		  3×20′ L4 erg
60′ LIT
Total  80′ HIT
300′ LIT		 97′ HIT
421′ LIT
  • 97′ HIT vs 80′ planned (121%)
  • 421′ LIT vs 300′ planned (140%)
  • Polarization:
    • Planned: 21%
    • Actual: 19%
  • So, this week is over plan because I changed  my plan to skip the Textile River Regatta this year.  I was flying out to Taiwan that day so it wouldn’t work from a schedule perspective.  Also, since I knew I would be traveling, I skipped rest days and did as many sessions as I could.  I’m happy with this week.

Week #10 Training Review

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Date Day Workout Type mode Planned Workout Actual
9/12/16 Mon Rest  Rest
0′ HIT
0′ LIT		 5.5K hard
25′ HIT
40′ LIT
9/13/16 Tue Long Intervals otw 4 x 2500 / 5′ rest r24
45′ HIT
30′ LIT		 4×2900 / 1′ rest
r20
0′ HIT
75′ LIT
9/14/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
0′ HIT
75′ LIT		  15×3′ / 1′ rest
45′ HIT
30′ LIT
9/15/16 Thu Short Rest Intervals otw 4 x (3 x 3′ on / 1′ paddle) / 2′ rest

36′ HIT
40′ LIT

  4 x 20′ @ 185
0′ HIT
80′ LIT
9/16/16 Fri warmup only erg warm up only
20′ LIT		  warmup + 2 500s plus cool down
5′ HIT
45′ LIT
9/17/16 Sat CRI Fall Classic race Race
40′ LIT
25′ HIT		 Race
40′ LIT
25′ HIT
9/18/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
0′ HIT
120′ LIT		  4 x 20′ @ 185
0′ HIT
80′ LIT
Total 106′ HIT
325′ LIT		 100′ HIT
390′ LIT

Well, this is something new!  I actually had higher LIT minutes than plan.

  • HIT / LIT split:
    • Planned: 25% HIT, 75% LIT
    • Actual: 20% HIT, 80% LIT
  • LIT: 325′ plan, 390′ Actual (120%)
  • HIT: 106′ plan, 100′ Actual (94%)

Other than the fact that the race could have gone better, a pretty good training week.

Week #9 – Training Review

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Date Day Workout Type mode Planned Workout Actual
9/5/16 Mon Rest 4×20′ erg
80′ LIT
9/6/16 Tue Long Intervals otw 5 x 2000 / 5′ rest r28
40′ HIT
30′ LIT		  sept CTC
17′ HIT
25′ LIT
9/7/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		  as planned
75′ LIT
9/8/16 Thu Short Rest Intervals otw 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
15′ HIT
45′ LIT		 4×20′ on erg
80′ LIT
9/9/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half
75′ LIT		 Threshold OTW
5km hard plus power pieces
30′ HIT
30′ LIT
9/10/16 Sat Hard Distance otw 5.5K r30
30’HIT
30′ LIT		 Rest Day
on the Cape, cleaning a deck
9/11/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT		  90′ step test
90’LIT
Summary  85′ HIT
375′ LIT		  47′ HIT
360′ LIT

Again, I am low on high intensity minutes, caused by 2 HIT sessions in the week instead of three.

I am surprising on track for LIT minutes, which is a bit surprising.  I didn’t do the mammoth Sunday row I had planned, but I did 4 endurance sessions instead of 3.

The plan had me at 18% HIT / 82% LIT.  This week was 12% HIT and 88% LIT.  A lot of the things that I’ve read seem to point toward a lower percentage of HIT in a polarized plan.   Given what’s been happening with my training this fall, I guess we will eventually find out if it works for me.

Week 8 Training Review

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Date Day Type mode Planned Workout Actual
8/29/16 Mon Rest  rest OTW Rate Ladders
80′ LIT
Meso Cycle #2 – Long Intervals
8/30/16 Tue Long Intervals otw 3000 / 2500 / 2000 5′ rest
45′ HIT
30′ LIT		  4 x 2500 / 4′ rest
45′ HIT
30′ LIT
8/31/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		 4 x 2800 / 1′ rest r20
71′ LIT
9/1/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest

40′ HIT
35′ LIT

  Short Intervals as described
40′ HIT
35′ LIT
9/2/16 Fri Technique UT2/UT1 otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated
75′ LIT		  Bike ride
80′ LIT
20′ HIT
9/3/16 Sat Hard Distance otw 5.5K r30
20′ HIT
50′ LIT		  rest
9/4/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT		 rest
Week 8 Summary   115′ HIT
385′ LIT 		  105′ HIT
296′ LIT
  • 91% of HIT minutes, but I missed the key “hard distance” session
  • 76% of LIT minutes, based on taking an extra rest day this weekend.  I am not able to allocate as much time to training as I had planned.

 

This takes on greater urgency now.  I just received an email letting me know that my bid for a slot in the Men’s Master (50+) 2x for the Head of the Charles was accepted.  So, there’s a good reason to train!

 

 

Training Review – August

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It’s been a wild ride since the end of July.  Here’s a summary of the past 4 weeks, compared to the plan.

Executive Summary:

  • 87% of target for LIT minutes over the four weeks.
    • Excluding week 6, I was right on target.
  • Only 36% of planned HIT minutes.  So, way below plan.
    • I was at 60% of plan for the first 2 weeks, which basically meant that I was hitting 2 out of three planned sessions.
    • In the last two weeks, I was under 10% of plan.  The cause was just not doing high intensity sessions much.  During the first week in the house at the cape, I had other priorities beyond training.  I was trying to get the house set up, and have a vacation with my family.
  • Take aways:
    • Planning regular 2 hour sessions on the water is not practical.  I can;t devote that time, plus the time to launch and recover to training.  I might be able to do it once a week or so.
    • I need to be more flexible about open water rowing.  The conditions did not permit much in the way of HIT, and some days were not rowable at all for someone with as little open water experience as I have.  I need to freely substitute bike training when I’m on the cape.
  • Conclusion:  I think I did enough to maintain the level of fitness I had at the beginning of August.  I have probably lost some lactate tolerance and top end speed.  But all in all, I had a blast this month.
Date Day Work-out Type mode Planned Workout Actual Workout
Meso Cycle #1 – Endurance (From beginning of July)
8/1/16 Mon Rest  rest  OTW: 80′ Steady State (LIT)
8/2/16 Tue Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
50′ HIT, 20′ LIT		  OTW: 4×2700 Threshold
50′ HIT, 20′ LIT
8/3/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		  OTW: Technique
75′ LIT
8/4/16 Thu Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
50′ HIT, 20′ LIT		  OTW: technique
50′ LIT
8/5/16 Fri Technique UT2/UT1 otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated
75′ LIT		 OTW: Steady State r20
100′ LIT
8/6/16 Sat Hard Distance otw 2 x 5.5K r26
50′ HIT, 30′ LIT		 OTW: 2 x 5.5K
45′ HIT, 30′ LIT
8/7/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
120′ LIT		  rest day
Week 4 summary       150′ HIT
340′ LIT		  95′ HIT
355′ LIT
8/8/16 Mon Technique UT2/UT1  otw Bungee Row first half, Steady state r20 second half
75′ LIT		 OTW: steady state r20
75′ LIT
8/9/16 Tue Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
50′ HIT, 30′ LIT		 OTW: 4 x 2700
45′ HIT, 40′ LIT
8/10/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
75′ LIT		 OTW: steady state r20
71′ LIT
8/11/16 Thu Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
50′ HIT, 30′ LIT		  OTW: Aborted session
12′ HIT, 25′ LIT
8/12/16 Fri rest  rest  rest (bought a house!)
8/13/16 Sat long and easy owr 120′ open water (HR Cap at 150)
120′ LIT		 rest (moved into a house)
8/14/16 Sun Hard Distance owr 60′ open water (HR cap 177)

40′ HIT, 20′ LIT

 erg: 10K push
20′ HIT, 20′ LIT
Week 5 summary        140′ HIT
350′ LIT		  77′ HIT
226′ LIT
8/15/16 Mon long and easy owr 120′ open water (HR Cap at 150)
120′ LIT		 rest
8/16/16 Tue Hard Distance owr 60′ open water (HR cap 177)
40′ HIT, 20′ LIT		 rest
8/17/16 Wed long and easy owr 120′ open water (HR Cap at 150)
120′ LIT		 rest
8/18/16 Thu Hard Distance owr 60′ open water (HR cap 177)
40′ HIT, 20′ LIT		 OWR: 90′ steady state
90′ LIT
8/19/16 Fri long and easy owr 120′ open water (HR Cap at 150)
120′ LIT		 OWR: 90′ Steady State
90′ LIT
8/20/16 Sat Hard Distance owr 60′ open water (HR cap 177)
40′ HIT, 20′ LIT		 rest
8/21/16 Sun rest  rest rest
Week 6 summary        120′ HIT
420′ LIT		  0′ HIT
180′ LIT
8/22/16 Mon Hard Distance owr 60′ open water (HR cap 177)
40′ HIT, 20′ LIT		 Bike: 40km
100′ LIT
8/23/16 Tue long and easy owr 120′ open water (HR Cap at 150)
120′ LIT		 OTW: 2 x 1K plus 15K SS
8′ HIT, 80′ LIT
8/24/16 Wed Hard Distance owr 60′ open water (HR cap 177)
40′ HIT, 20′ LIT		 erg: August CTC
14′ HIT, 25′ LIT
8/25/16 Thu long and easy owr 120′ open water (HR Cap at 150)
120′ LIT		 OTW: r20 SS
75′ LIT
8/26/16 Fri Hard Distance owr 60′ open water (HR cap 177)
40′ HIT, 20′ LIT		 rest
8/27/16 Sat long and easy owr 120′ open water (HR Cap at 150)
120′ LIT		 OWR: 14K SS
90′ LIT
8/28/16 Sun Hard Distance owr 60′ open water (HR cap 177)
40′ HIT, 20′ LIT		 erg: 60′ easy rate push
60′ LIT
Week 7 summary        120′ HIT
420′ LIT		  22′ HIT
430′ LIT

Head Race Training: Week #3 review

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Date Day Workout Type mode Planned Workout Actual
7/25/16 Mon Cross Training (UT) xt 4 x 20′ fitness center Rest Day
7/26/16 Tue Cross Training (TR) xt 10K run 45′ Thresh run on treadmill HIT
7/27/16 Wed Cross Training (UT) xt 4 x 20′ fitness center 3 x 30′ fitness center LIT
7/28/16 Thu Cross Training (TR) xt 10K run 10K run 30′ HIT, 30′ LIT
7/29/16 Fri Cross Training (UT) xt 4 x 20′ fitness center rest
7/30/16 Sat Technique UT2/UT1 otw 80′ LIT  4 x 20′ on erg LIT
7/31/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate) 4 x 20′ on erg LIT
Summary LIT: 440′ HIT: 120′ LIT: 280′ HIT: 75′

So, significantly under on both LIT and HIT minutes.  That’s two weeks in a row.  We’ll see if I can get back on track this week.

Head Race Training – Week 2 review

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Date Day Workout Type mode Planned Workout Actual
7/18/16 Mon Rest  rest  rest  rest
7/19/16 Tue Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170), 50′ HIT, 30′ LIT  4×2800/4’rest, r26, no HR limit, 50′ HIT, 30′ LIT
7/20/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150), 70′ LIT  4×2800/1’r, r20, HR limit 155, 70′ LIT
7/21/16 Thu Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170), 50′ HIT, 30′ LIT  No training
7/22/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half, 70′ LIT  No Training
7/23/16 Sat Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170), 50′ HIT, 30′ LIT CTC: 30′ HIT, 30′ LIT
7/24/16 Sun Rest  rest rest yard work: 180′, about 60′ of LIT
summary  150′ HIT, 230′ LIT  80′ HIT, 190′ LIT

I think that three days with no training is bound to have a negative effect.  My weight is up.  Hopefully, I can do some good cross training this week and keep some discipline in my food and drink intake.

Head Racing Training Plan – 2016

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Edit: Updated with some reflections on current fitness

With the Cromwell Cup behind me, it’s time to take stock and figure out how to best prepare for head racing season.  So here goes.

  • I did not have a good training plan for the spring.  With work demands, and the damaged boat, I ended up winging it.  This took away my ability to measure and adjust.  Even with my travel schedule, I need a plan.  I will have to be flexible, but try to hit the basic quantity of sessions.
  • It’s obvious from the pictures of the race that I am heavier this year than last, probably at least 10 pounds.  I need to start weighing myself and managing my calorie intake again.  I would like to be doing head races at 185 pounds.  This is a challenge with restaurant meals and work related social events, but I think with a weight target in mind, I should be able to get this done.
  • I have seen over and over again that I make good progress when my endurance sessions are longer than 60 minutes and I do not when they are shorter.  I go backward if I try to substitute higher intensity shorter sessions for long ones in the right HR zone.
  • My heart was not really in it for sprint racing.  I was dreading the intense sessions and opting for shorter intervals, and lower stroke rates.  I am not sure if I really want to do much sprint racing in the future, but that is not a decision for now.  What I do need to do is to make sure that I am enjoying what I am doing.  If things are going well, then you face hard sessions with determination and feel a lot of satisfaction when you hit your goals.  Not having enough consistency in training makes it harder to set good goals and makes it much more likely to over-reach and fail in these sessions.

So putting that together in a plan for the fall.  First, I am motivated.  I am excited for head racing and excited to do some long ocean rows.  That’s the most important thing.  I am going to be facing familiar competitors in these races, so I will be able to measure my progress compared to last season.  That should provide a ton of motivation.  Second, I think I can allocate time to do the longer sessions, but I’ll adjust as necessary.  I think the idea of getting good long sessions in on Sundays will be beneficial.  As for diet, it’s all about having a concrete goal and holding myself to it.  As soon as I get home from this trip, I’ll start weigh ins.  So, with an improved attitude, here’s the plan for the fall.

Last year, I defined my first training plan focused on head races.  You can see it here.  It was a progressive plan, like The Pete Plan, or the Wolverine Plan, but focused on improving performance for head race length events.  Overall, the plan worked great.  With the exception of the Textile River Regatta, which was marred by awful weather and lousy water, it was a really good racing season.  No injuries, no over training, and my best performances.

After last year’s head racing season, I embarked on my first experiment with periodization.  I set up 3 mesocycles.  First was a block of endurance training, then into long intervals, then finally into short intervals.  This went great through the first 2 mesocycles, and I was able to set some PRs at long distance events.  But it kind of fell apart in the short interval section due to work related travel and life just generally getting in the way.

I’m thinking of combining these two plans for this fall season. I have a bunch of races that I would like to do.  The first event is on 17 September.  The last in 5 November.  I would like peak around the beginning of October and hold that peak through October.  So, between now and the beginning of October, I have 12 weeks.   I think I will break it up into two blocks.  The first block will be 7 weeks long and focus on endurance training.

Endurance Block

  • 6 sessions weekly
    • 2 steady state or technique sessions HR capped at 150, or <2.0 mmol/l lactate
    • 1 long and easy erg session at least 2 hours.
    • 3 hard distance sessions (30 to 60 min continuous or >10′ intervals with very short rests)

This will be followed by a block that will last through the rest of the season that irrors what I did last year.  This will keep the long steady state sessions, but change the high intensity sessions.

Head Race Prep Block

  • 6 Sessions weekly
    • 2 steady state or technique sessions HR capped at 150, or <2.0 mmol/l lactate
    • 1 long and easy erg session at least 2 hours.
    • 1 short rest interval session.  This is high rep, short duration intervals with short rests.  Designed to be executed at head race pace or slightly faster, these will work on technique and lactate tolerance
    • 1 long interval session.  Basically WP L2 sessions.  These are to be done at head race pace and include distances from 1500m to 3000m and usually 5 minute rests.
    • 1 head race simulation per week.  5 to 6K as fast as possible, and rate between 28 and 30.  These work on aerobic fitness, lactate tolerance and mental toughness.

I am not planning any big tapers in this plan, just a short one before the HOCR (if I get in through the lottery).

The plan is subject to change based mainly on work travel and work load.  Depending on my schedule in the fall, I might decide to skip one or more of the races.  The main thing I want to do is to have a basic plan down so I’m not inventing it as I go along.

Date Day Workout Type mode Planned Workout Notes
Meso Cycle #1 – Endurance
7/11/16 Mon Rest  rest Travel
7/12/16 Tue Hard Distance erg 60′ @ 1:57 Travel
7/13/16 Wed Steady State erg 4 x 20′ / 1′ (hr cap at 150) Travel
7/14/16 Thu Hard Distance erg 60′ @ 1:57 Travel
7/15/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half
7/16/16 Sat Hard Distance otw 2 x 5.5K r26
7/17/16 Sun Technique UT2/UT1 otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated
7/18/16 Mon Rest  rest
7/19/16 Tue Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
7/20/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
7/21/16 Thu Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
7/22/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half
7/23/16 Sat Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170) Travel
7/24/16 Sun Rest  rest Travel
7/25/16 Mon Cross Training (UT) xt 4 x 20′ fitness center Travel
7/26/16 Tue Cross Training (TR) xt 10K run Travel
7/27/16 Wed Cross Training (UT) xt 4 x 20′ fitness center Travel
7/28/16 Thu Cross Training (TR) xt 10K run Travel
7/29/16 Fri Cross Training (UT) xt 4 x 20′ fitness center Travel
7/30/16 Sat Technique UT2/UT1 otw 2 x 5.5K r26
7/31/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
8/1/16 Mon Rest  rest
8/2/16 Tue Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
8/3/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
8/4/16 Thu Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
8/5/16 Fri Technique UT2/UT1 otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated
8/6/16 Sat Hard Distance otw 2 x 5.5K r26
8/7/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
8/8/16 Mon Technique UT2/UT1  otw Bungee Row first half, Steady state r20 second half
8/9/16 Tue Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
8/10/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
8/11/16 Thu Hard Distance otw 4 x 2900 / 1′ rest r24 (HR limit 170)
8/12/16 Fri rest  rest
8/13/16 Sat long and easy owr 120′ open water (HR Cap at 150) cape
8/14/16 Sun Hard Distance owr 60′ open water (HR cap 177) cape
8/15/16 Mon long and easy owr 120′ open water (HR Cap at 150) cape
8/16/16 Tue Hard Distance owr 60′ open water (HR cap 177) cape
8/17/16 Wed long and easy owr 120′ open water (HR Cap at 150) cape
8/18/16 Thu Hard Distance owr 60′ open water (HR cap 177) cape
8/19/16 Fri long and easy owr 120′ open water (HR Cap at 150) cape
8/20/16 Sat Hard Distance owr 60′ open water (HR cap 177) cape
8/21/16 Sun rest  rest cape
8/22/16 Mon Hard Distance owr 60′ open water (HR cap 177) cape
8/23/16 Tue long and easy owr 120′ open water (HR Cap at 150) cape
8/24/16 Wed Hard Distance owr 60′ open water (HR cap 177) cape
8/25/16 Thu long and easy owr 120′ open water (HR Cap at 150) cape
8/26/16 Fri Hard Distance owr 60′ open water (HR cap 177) cape
8/27/16 Sat long and easy owr 120′ open water (HR Cap at 150) cape
8/28/16 Sun Hard Distance owr 60′ open water (HR cap 177) cape
8/29/16 Mon Rest  rest
Meso Cycle #2 – Long Intervals
8/30/16 Tue Long Intervals otw 3000 / 2500 / 2000 5′ rest
8/31/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
9/1/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
9/2/16 Fri Technique UT2/UT1 otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated
9/3/16 Sat Hard Distance otw 5.5K r30
9/4/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
9/5/16 Mon Rest
9/6/16 Tue Long Intervals otw 5 x 2000 / 5′ rest r28
9/7/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
9/8/16 Thu Short Rest Intervals otw 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
9/9/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half
9/10/16 Sat Hard Distance otw 5.5K r30
9/11/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
9/12/16 Mon Rest
9/13/16 Tue Long Intervals otw 4 x 2500 / 5′ rest r24
9/14/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
9/15/16 Thu Short Rest Intervals otw 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
9/16/16 Fri warmup only erg warm up only
9/17/16 Sat CRI Fall Classic race
9/18/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
9/19/16 Mon Rest
9/20/16 Tue Long Intervals otw 5 x 1500 / 5′ rest r26
9/21/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
9/22/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
9/23/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
9/24/16 Sat Hard Distance otw 5.5K r30
9/25/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
9/26/16 Mon Rest
9/27/16 Tue Long Intervals otw 3000 / 2500 / 2000 5′ rest
9/28/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
9/29/16 Thu Short Rest Intervals otw 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
9/30/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
10/1/16 Sat warmup only erg warm up only
10/2/16 Sun Textile  race
10/3/16 Mon rest
10/4/16 Tue Long Intervals otw 5 x 2000 / 5′ rest r28
10/5/16 Wed Steady State otw 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
10/6/16 Thu Short Rest Intervals otw 12 x 500 / 1’30” rest (sr 22,24,26,28,30,32,32,30,28,26,24,22)
10/7/16 Fri Technique UT2/UT1 otw Bungee Row first half, Steady state r20 second half
10/8/16 Sat warmup only  erg warm up only
10/9/16 Sun Snake Race  race
10/10/16 Mon rest  rest
10/11/16 Tue Long Intervals otw 4 x 2500 / 5′ rest r24
10/12/16 Wed Steady State otw 4 x 3000 / 1′ rest r20 (HR limit at 80% HRR)
10/13/16 Thu Short Rest Intervals otw 4 x (3 x 3′ on / 1′ paddle) / 2′ rest
10/14/16 Fri Steady State otw Square Blades / Slow Roll Up / r20 2 minutes each, repeated
10/15/16 Sat Hard Distance otw 5.5K r30
10/16/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
10/17/16 Mon Rest  rest
10/18/16 Tue taper otw 4 x 500
10/19/16 Wed taper otw 3 x 500
10/20/16 Thu taper otw 2 x 500
10/21/16 Fri taper otw row the course
10/22/16 Sat HOCR otw race
10/23/16 Sun HOCR otw race
10/24/16 Mon Rest  rest
10/25/16 Tue Long Intervals otw 5 x 1500 / 5′ rest r26
10/26/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
10/27/16 Thu Short Rest Intervals otw 4 x (5 x 2′ on / 30″ paddle) / 2′ rest
10/28/16 Fri Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
10/29/16 Sat Hard Distance otw 5.5K r30
10/30/16 Sun long and easy erg 4 x 30′ / 1.5′ rest (lactate)
10/31/16 Mon rest  rest
11/1/16 Tue Long Intervals otw 3000 / 2500 / 2000 5′ rest
11/2/16 Wed Steady State otw 4 x 2900 / 1′ rest r20 (HR limit 150)
11/3/16 Thu Short Rest Intervals otw 5 x 20@32/10 off / 5 x 20@34/15 off / 5 x 20@36/20 off, 8′ between sets
11/4/16 Fri Short Technique UT2 otw Bungee Row first half, Steady state r20 second half
11/5/16 Sat Merrimack Chase otw