Tag: concept2

60′ Threshold – Horrifyingly bad workout

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My plans for a second workout yesterday were destroyed by a meeting that was supposed to go from 4 to 5, but instead lasted until after 6PM.  Finding time for second sessions is going to be a continual challenge.

But on to this morning….

I had a bad feeling about this workout.  One of my steady state workouts is that they are busted up into nice digestible 20 minute chunks.  Pushing that to 30 minute or even 10K over 40 minutes is not so bad, but I have gotten out of the habit of doing long distances, either at steady state or at a more intense level.  So, I have lost some of the memory for pacing these efforts, understanding how hard to push, and, frankly, how to pass the time.

So, for today’s effort, I was unsure about the right pace.  I did a 30′ piece at 1:51.0 on Sunday, and that was less than all out.  In fact, I did a second 30′ at 1:52.4 after a 5 minute rest.  I guessed that I could probably hold a 1:50 pace for an all out 30 minute time trial.  By Paul’s Law, that would forecast a pace of 1:55 for a full hour.  This seems to hold up pretty well for me in general.

There was an argument for a more aggressive pace.  I was very close to my PB pace for my 6K, and not that far off for the 30′.  In that PB season, I also set a new best for my 60′, and that was a 1:53.1 pace.  And I did that without it being an all out effort.  Afterwards, I really thought I could have held 1:52.5 or better.  So, by that logic, it was possible that today I could push the pace to 1:53 or something.

So, I decided to start at 1:54 and see what happened.

What happened was ugly.

11-24Screen Shot 2015-11-24 at 1.14.17 PM

I started with a nice 10 minute warmup.  5 minutes of slow steady state, then 3 – 20 stroke bursts at 1:54, with paddling between them.

Then into the main event.  I held 1:54 through the first 10 minutes, but from the HR and how I felt, I knew that was too hard.  At 10 minutes, I backed off to 1:55 for the next 10 minutes, which stabilized my HR, but it stabilized at a pretty uncomfortable level and by the time I hit 20 minutes, I was very unhappy, frustrated and I was unable to relax and get into a groove at a slower pace.

I HD’ed a couple of minutes after the 20 minute mark.  I paddle a few strokes and tried to regroup at a slower pace.  I tried to hold 1:58, which should have been a piece of cake.  It wasn’t, and when it started to pinch, I HD’ed again, in the first couple of minutes after I passed the halfway point.

After that interruption until I got to 40′, I basically rowed at my steady state pace of 2:03 and started to feel a bit less despondent.  I lowered my rate and tried to focus on taking good strokes.

When I hit 40′, the end was in sight and I pulled the pace down to 2:00, then continued to push it faster in the last 10′.

I’m gonna chalk this one up to a too ambitious starting pace and a shitty day.  I have to do more 60′ and HM sessions to get some mental toughness back.

Tomorrow:  4 x 20′ at 2:03

 

Monday AM: 10K steady

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I had to get a little car work done this morning so I was pressed for time.  I cut my morning workout down to a 10K.  I was feeling pretty good, so I pushed the power a bit more than I should have (196W vs 190W)

11-23Screen Shot 2015-11-23 at 2.16.09 PM

I didn’t do a lactate test, but based on the HR drift, I think it was probably above 3.0mmol/l by the time I finished.  I’m going to try to hold back a bit more this afternoon in a second session.

Today PM: another 10K at 193W

Tomorrow AM:  60′ hard.  Target pace: 1:53.  If I am feeling good at halfway, I might try for the mythical 16K hour.

 

2 x 30′ / 5′ rest Threshold

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So, a slight change in plan. I was supposed to do 4 x 15′, but I found the idea of trying to beat 8K twice in a row.  I thought it had a certain badass-ery to it that was more motivating.

New Plan:

  1. 2 x 30′ / 5′ rest
  2. pace 1:52.5 (8k target)
  3. rate: free rate probably around 26

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Screen Shot 2015-11-22 at 2.12.00 PM

Workout Summary - Nov 22, 2015
--_|_Total_|_-Total-_|_--Avg--_|_-Avg-_|_Avg-_|_-Avg-_|_--Avg--_|_-Avg_|_-Avg
--_|_Dist-_|_-Time--_|_-Pace--_|_Watts_|_SPM-_|_-HR--_|_-%HRR--_|_-DPS_|_-SPI
--_|_20476_|_79:00.0_|_01:55.7_|_225.7_|_24.2_|_154.7_|_ 78.5% _|_10.7_|_09.3
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00995_|_04:00.0_|_02:00.5_|_199.8_|_21.0_|_118.3_|_ 52.7% _|_11.9_|_09.5
02_|_08104_|_30:00.0_|_01:51.1_|_255.5_|_25.6_|_157.2_|_ 80.3% _|_10.5_|_10.0
03_|_01035_|_05:00.0_|_02:25.0_|_114.8_|_18.8_|_126.0_|_ 58.1% _|_11.0_|_06.1
04_|_08006_|_30:00.0_|_01:52.4_|_246.3_|_25.9_|_162.4_|_ 84.0% _|_10.3_|_09.5
05_|_02336_|_10:00.0_|_02:08.4_|_165.3_|_19.1_|_143.2_|_ 70.4% _|_12.2_|_08.7

1st 30 minute piece - 5 minute splits
02_|_01347_|_05:00.0_|_01:51.4_|_253.2_|_25.2_|_140.1_|_ 68.1% _|_10.7_|_10.0
03_|_01345_|_05:00.0_|_01:51.5_|_252.3_|_25.4_|_154.4_|_ 78.3% _|_10.6_|_09.9
04_|_01341_|_05:00.0_|_01:51.9_|_249.9_|_25.4_|_157.3_|_ 80.3% _|_10.6_|_09.8
05_|_01347_|_05:00.0_|_01:51.4_|_253.3_|_25.6_|_160.6_|_ 82.7% _|_10.5_|_09.9
06_|_01347_|_05:00.0_|_01:51.4_|_253.3_|_25.6_|_162.9_|_ 84.3% _|_10.5_|_09.9
07_|_01378_|_05:00.0_|_01:48.8_|_271.5_|_26.6_|_167.5_|_ 87.6% _|_10.4_|_10.2

2nd 30 miute piece - 5 minute splits
09_|_01313_|_05:00.0_|_01:54.2_|_234.8_|_24.8_|_146.3_|_ 72.6% _|_10.6_|_09.5
10_|_01325_|_05:00.0_|_01:53.2_|_241.0_|_25.2_|_159.3_|_ 81.8% _|_10.5_|_09.6
11_|_01325_|_05:00.0_|_01:53.2_|_241.3_|_26.0_|_162.5_|_ 84.0% _|_10.2_|_09.3
12_|_01325_|_05:00.0_|_01:53.2_|_241.0_|_25.8_|_164.4_|_ 85.4% _|_10.3_|_09.3
13_|_01337_|_05:00.0_|_01:52.2_|_247.7_|_26.0_|_167.3_|_ 87.4% _|_10.3_|_09.5
14_|_01381_|_05:00.0_|_01:48.6_|_273.4_|_27.4_|_173.2_|_ 91.7% _|_10.1_|_10.0

I started with a 4 minute warmup, then right into the first 30′ piece.  I got halfway through it and I knew that 8000 was easily in the bag so I kept going at the same pace.  With about 5 minutes to go, I saw that the projected finish was around 8050 or so, so I got carried away chasing the split down to try to get the projected finish to 8100.  I really had to drop the hammer in the last minute to make it.

After that, I was spent.  I paddled through the rest and told myself it was OK to just row out the second piece at 1:55.  When I started, 1:54 actually felt kind of OK, so I held that for the first 5 minutes.  Then I pushed it a bit further and tried to keep the pace bouncing between 1:53 and 1:54.  With 10 minutes to go, I could see my projected finish was around 7900, so I started to push a bit more.  By 5 minutes to go, I was around 7950, so I needed to push harder, and held around a 1:50 split for the first couple minutes which had me at 7980 with about 1:30 to go.  So, I pushed the splits down to until I saw 8000 on the screen, then a bit faster to get some insurance on the distance.

I enjoyed the happy ending cool down after.  This felt harder than the HR suggests.  Maybe it was the wonderfully cool room (around 60F).

I ranked the first piece.  25th of 715 (97% percentile).  I have a bit more in the tank if I do an all out 30′.

Tomorrow:  4 x 20′ and maybe a second 30′ session.

Saturday: 4 x 30 / 1′ rest

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I didn’t get a chance to row yesterday after I got back from Dallas.  So, I ended up with 2 rest days in a row.  That doesn’t happen very often.  Being that well rested made me want to push the endurance stuff more.

I toyed with the idea of a Marathon, but the idea of doing it but not aiming at a PB seemed disappointing somehow, and my 2.0 mmol power is definitely lower than when I did my last marathon PB.  So, I dialed it back to a two hour row instead.

Plan:

  1. 4 x 30′ / 1′ rest
  2. pace target: 2:03
  3. rate target: 19
  4. slow start: 5′ at 2:15, 5′ at 2:10

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Workout Summary – Nov 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_29231_|_120:00.0_|_02:03.2_|_187.4_|_19.4_|_135.5_|_ 64.9% _|_12.6_|_09.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01123_|_05:00.0_|_02:13.6_|_146.8_|_16.4_|_108.6_|_ 45.8% _|_13.7_|_08.9
02_|_01164_|_05:00.0_|_02:08.8_|_163.6_|_17.8_|_123.1_|_ 56.1% _|_13.1_|_09.2
03_|_04888_|_20:00.0_|_02:02.7_|_189.2_|_19.5_|_133.1_|_ 63.2% _|_12.5_|_09.7
04_|_07336_|_30:00.0_|_02:02.7_|_189.5_|_19.4_|_137.9_|_ 66.6% _|_12.6_|_09.8
05_|_07326_|_30:00.0_|_02:02.8_|_188.8_|_19.7_|_137.0_|_ 66.0% _|_12.4_|_09.6
06_|_02448_|_10:00.0_|_02:02.5_|_190.2_|_19.6_|_136.6_|_ 65.7% _|_12.5_|_09.7
07_|_04946_|_20:00.0_|_02:01.3_|_196.1_|_19.9_|_139.8_|_ 68.0% _|_12.5_|_09.9

I stuck to 2:03 like glue through the first 3 pieces.  After 10 minutes in the last 30′ piece, I wanted to see what would happen with my HR if I boosted the power just a little, from 189 to 195 watts, a little more than a second off the pace.  The answer was that nothing happened to my HR.

I measured lactate at 60′.  It was exactly 2.0mmol/l.

I had very little HR drift today, even over the whole 120 minutes.

Tomorrow:  With thanksgiving week, I am probably going to miss a couple of days, so I think I might get a jump on the first mesocycle.  This one is working on long distance rows.  The session I have planned for Tuesday is 4 x 15’/2′ rest at 95% of LT power, which is 267W (1:49).  This seems a tad ambitious, so I think I will dial it back to 250W (1:52).

 

Wednesday: 4 x 20′ / 1′ rest

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Base building week continues.  So, another aerobic endurance session.  Today, I had the time and energy to do the full 80 minute session.

I made a couple of tiny adjustments to reduce intensity because yesterday’s reading was so high, but they were more window dressing than real change.  First thing was I went back to looking at pace instead of watts.  The pace impact of that was only a couple tenths of a second during the main part of the session, but it also slowed down my 10 minute built in warmup.  I think it also changed things up enough that I stopped thinking about hitting magic watts numbers and relaxed a bit.

Plan:

  1. 4 x 20 / 1′ rest
  2. 10′ warm up at 2:15, then 2:10, then target
  3. pace target: 2:03 (189W)
  4. rate target: 22
  5. On slides

Screen Shot 2015-11-18 at 12.35.07 PM

11-18

So, today, at virtually the same power and rate as yesterday, my HR drift was lower, and my lactates were back in target range.  I’m guessing that the fatigue from Sunday’s 6K is finally out of my system.

The abnormally long rest between the 3rd and 4th pieces was a quick work phone call that I needed to take.

I think I will do a bonus 30 or 40 minutes steady state this afternoon.  Tomorrow morning, I am flying off to Dallas on business.  So thursday will be a rest day.  I fly home on Friday, so I might be able to get in a short session Friday evening once I am home.

Tuesday: 3 x 20′ / 1′ rest

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Feeling kind of tired this morning.  I guess lack of rest is starting to catch up with me.

Plan:

  1. 4×20′ / 1′ rest
  2. slow start 150W/175W/190W
  3. on slides
  4. 20-22 spm

Screen Shot 2015-11-17 at 8.51.26 AM

11-17

HR just kept climbing today, and lactate reading was off the chart too.  RPE was very high.  I felt like I was working very hard.

I’m going to back off another 5 watts or so on steady state power for now.

I am scheduled for a second session this afternoon.  I think extra rest might be beneficial instead.  Tomorrow morning is another endurance session.

Monday: 3 x 20’/1′ rest

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Plan:

  1.  3 x 20′ / 1′ rest
  2. slow start, 5′ at 150W, 5′ at 175W, then 190W the rest of the way.
  3. rate:  22 (on slides)

Screen Shot 2015-11-16 at 9.24.16 AM

11-16

Tired legs from yesterday’s exhertions.  Also a warmer room and wearing a shirt meant that I was a lot sweatier, and my HR was higher.  I pulled the power down by 3 watts, and the lactates were 0.2 lower than Saturday, despite the higher RPE and HR.

lac table

This is a base building / transition week, so I’ll be sticking to endurance sessions.  Tomorrow is 4 x 20’/1′.  The plan calls for an afternoon session (30′ UT2), but I’m not sure if I can fit it in around work commitments.

Sunday: 6K test

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Right before I went to go do this test, I read Sander’s post about how he might have had a PB if he went out less conservatively and had a “Contempt of Death”.  I was very uncertain about what I could do today.  On one hand, I haven’t done a lot of work on the erg, and I was pretty far away from PB pace on my 2K test.  On the other hand, I’ve been working this distance all autumn.

So, I decided to set up three pace boats on RowPro.

  • One at 1:50, which was the slowest I really wanted to go
  • One at 1:49, which was about my PB pace from last season
  • One at 1:48, which was just a bit slower than what I thought was my PB Pace (1:47.9).  In fact, I had misread my PB from my signature.  Checking it now, I found out that it was in fact a 21:23, not 21:32 (1:46.9).  A bummer, as it turns out.

I started with a 2K warmup with 3 bursts at 1:45 to 1:50.

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Workout Summary – Nov 15, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:07.3_|_02:01.8_|_193.6_|_19.7_|_125.7_|_ 58.0% _|_12.5_|_09.8

Then in to the main event.  With Sander’s words ringing in my head, I went out to see if I could hold 1:48.  I felt pretty good through 1000.  By the time I got to 2000, it was starting to hurt, but my HR was nice an low.  I was just counting out each 1000m.  It was generally about 95 to 98 strokes per 1000.  It wasn’t very dramatic, but it was pretty nasty going with 2000 to go, and I eased up just a little bit for a few strokes.  With 1000 left, I knew I was going to make it and started to push a bit more.  In the end, I finished with a 1:47.5 and a 21:29.9.  Not the PB  that I thought it was at the time, but still a hell of a row.

Thanks to Sander and the Contempt of Death.

Screen Shot 2015-11-15 at 5.29.16 PM Screen Shot 2015-11-15 at 5.28.59 PM

Workout Summary – Nov 15, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_06000_|_21:29.9_|_01:47.5_|_281.8_|_26.7_|_170.1_|_ 89.4% _|_10.5_|_10.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:48.7_|_01:48.7_|_272.6_|_24.8_|_137.4_|_ 66.2% _|_11.1_|_11.0
02_|_00500_|_01:47.4_|_01:47.4_|_282.2_|_26.2_|_157.4_|_ 80.4% _|_10.6_|_10.8
03_|_00500_|_01:46.9_|_01:46.9_|_286.9_|_26.4_|_164.4_|_ 85.4% _|_10.6_|_10.9
04_|_00500_|_01:47.3_|_01:47.3_|_283.7_|_26.3_|_168.3_|_ 88.1% _|_10.6_|_10.8
05_|_00500_|_01:47.6_|_01:47.6_|_281.1_|_26.2_|_170.2_|_ 89.5% _|_10.6_|_10.7
06_|_00500_|_01:47.7_|_01:47.7_|_280.2_|_26.2_|_172.2_|_ 90.9% _|_10.6_|_10.7
07_|_00500_|_01:47.7_|_01:47.7_|_280.3_|_26.7_|_174.5_|_ 92.5% _|_10.4_|_10.5
08_|_00500_|_01:48.1_|_01:48.1_|_277.2_|_26.6_|_176.3_|_ 93.9% _|_10.4_|_10.4
09_|_00500_|_01:47.8_|_01:47.8_|_279.3_|_26.7_|_177.9_|_ 95.0% _|_10.4_|_10.5
10_|_00500_|_01:47.9_|_01:47.9_|_278.3_|_27.2_|_178.8_|_ 95.6% _|_10.2_|_10.2
11_|_00500_|_01:47.8_|_01:47.8_|_279.5_|_27.8_|_179.9_|_ 96.4% _|_10.0_|_10.0
12_|_00500_|_01:45.1_|_01:45.1_|_301.2_|_28.5_|_180.9_|_ 97.1% _|_10.0_|_10.6

I did a lactate test 4 minutes after finishing, just for fun.  13.6mmol/l

Then I did long “happy ending” cool down.

Screen Shot 2015-11-15 at 5.31.10 PM

Workout Summary – Nov 15, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_21:24.1_|_02:08.4_|_165.3_|_19.1_|_146.8_|_ 72.9% _|_12.3_|_08.7

Tonight, I drink my SB Beer.  Tomorrow is supposed to be a rest day, but I think I will do a light endurance session instead.

Saturday: 3 x 20′ / 1′ – lacates don’t lie (or do they?)

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During “test week”, I am doing 3 x 20′ steady state on the off days.  I’m trying to home in on the right training power and also do something that I think will be easy to keep up with in future test weeks.

Today, it was chilly outside, so with open windows, it was quite cool, maybe mid-50s, and it was quite breezy, so I had a lot of air flow.  I’ve noticed a very strong correlation between HR and temperature, so I expected my HR to stay low and it did.  It also felt incredibly easy.  I had intended to back off from 193W to 190W for todays session, but it just felt so incredibly easy, I couldn’t do it.  I stuck with 193W.

As usual, I did the slow start.  I’m more convinced every day that this makes a big difference

Screen Shot 2015-11-14 at 6.38.53 PM Screen Shot 2015-11-14 at 6.38.37 PM

Workout Summary – Nov 14, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_14589_|_60:00.0_|_02:03.4_|_186.3_|_18.9_|_130.6_|_ 61.4% _|_12.9_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_04745_|_20:00.0_|_02:06.4_|_173.1_|_17.9_|_122.7_|_ 55.8% _|_13.3_|_09.7
02_|_04919_|_20:00.0_|_02:02.0_|_192.9_|_19.4_|_132.8_|_ 63.0% _|_12.7_|_09.9
03_|_04924_|_20:00.0_|_02:01.8_|_193.5_|_19.4_|_135.7_|_ 65.0% _|_12.7_|_10.0

But lactates don’t lie.  When I used this power on Thursday, I tested at 3.0mmol/l.  Today, with my HR so low and a low RPE to match, I expected to test out well below 2.0, but that is not what happened.  I tested out at 2.5mmol/l.

That’s a bit better than Thursday’s reading, but still above target.  It just goes to show you how variable HR is as a guide for steady state training.  If I was using HR as a guide, I would have pushed the pace much harder and my lactates would have probably been above 5.0 by the end.

There is a little nagging doubt in the back of mind that maybe this test was wrong.  Maybe I contaminated it with a bit of sweat.  But I’m pretty careful, and it isn’t that far off.  I only have to be a little bit above target to start to accumulate lactate and over 60 minutes, the difference between 2.0 and 2.5 is very small.

So, I have to earn the right to train at 193W.  I have to back off and get 3 tests below 2.0 before I push the pace up.

Here are my 60′ lactates

lc 11-14

Later today I’ll be doing my 6K test.  Target is sub 1:50 pace.  SB last year was 1:49 pace.  PB is 1:47.6 pace.  I think a PB is out of reach, but if today is a good day, I might be able to match last season.  I need to remember that this is just a marker for the beginning of winter training.

CRASH-B Training Plan

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Objective:  Row a 6:34 2K at the CRASH-B sprints on February 28, 2016

Plan Principles:  The plan is based on principles from The Science Of Winning, by Jan Olbrecht, and a lecture by Stephen Seiler.

  1. The plan is based on a 80/20 training volume split between endurance training and High Intensity Training (HIT).  This translates into 3 HIT sessions per week and 3 longer endurance sessions, plus second endurance sessions as schedule and time permits.
  2. Endurance training is defined as training at or below 2.0 mmol/l lactate.  This will be measured at least once a week after 60 minutes of endurance rowing.  In general this will be steady state rowing between 18 and 22 SPM, but low intensity Wolverine sessions, fartlek sessions, and other variations will be used to try to keep it from getting too boring.
  3. The three and a half month training period prior to the Crash-Bs will be divided up into 3 major mesocycles.
    1. Mesocycle 1 will focus on hard distance rowing.  The three HIT sessions per week will be basically time trial format with total rowing time between 60 and 80 minutes.  Target initial power will be 95% of LT power.  Basically, a few seconds off current best time for the distances prescribed.  These are very much like Wolverine Plan L3 sessions.
    2. Mesocycle 2 will focus on long intervals.  The three HIT sessions per week will have different long interval format workouts for a total rowing time between 30 and 40 minutes.  Roughly 5 minute rests.  Initial target power will be 105% of LT power.  These are basically Wolverine L2 sessions.
    3. Mesocycle 3 will focus on short sprint and peak power training.  The short sprints are at 115% of LT power for a total rowing time of 12 to 20 minutes.  Nice long rests.These are basically L1 sessions.  The peak power training will be tacked onto the end of shortened endurance sessions twice a week.  These will follow the format described here.  Basically a series of very short, very intense sprints.
  4. I will try to do a time trial, or enter a smaller erg race about a month prior to the CRASH-Bs.  I’ll do a short taper for that.
  5. The week before the CRASH-Bs, I will do a longer taper.
  6. After the CRASH-Bs, I will repeat the fitness test battery that I’m doing now.
  7. I will track lactate for endurance rows and HR on all pieces, but focus on incremental improvement to power for the training pieces during each of the blocks.

Of course this will change based on travel and life, but this is the basic template.

Month Day Date Mesocycle AM Workout PM Workout
November M 11/16/15 Base building Rest day
T 11/17/15 4 x 20′ UT2 / UT1 30′ UT2
W 11/18/15 4 x 20′ UT2 / UT1
T 11/19/15 4 x 20′ UT2 / UT1 30′ UT2
F 11/20/15 4 x 20′ UT2 / UT1
S 11/21/15 4 x 20′ UT2 / UT1 30′ UT2
S 11/22/15 4 x 20′ UT2 / UT1
M 11/23/15 Hard Distance
95% LT Power		 Rest day
T 11/24/15 4 x 15’/2′ 30′ UT2
W 11/25/15 4 x 20’/1′
T 11/26/15 60′ 30′ UT2
F 11/27/15 4 x 20’/1′
S 11/28/15 HM 30′ UT2
S 11/29/15 4 x 20’/1′
M 11/30/15 Rest day
December T 12/1/15 4 x 5K / 2′ 30′ UT2
W 12/2/15 4 x 20’/1′
T 12/3/15 2 x 30′ / 5′ 30′ UT2
F 12/4/15 4 x 20’/1′
S 12/5/15 HM 30′ UT2
S 12/6/15 4 x 20’/1′
M 12/7/15 Rest day
T 12/8/15 15 x 3′ / 1′ 30′ UT2
W 12/9/15 4 x 20’/1′
T 12/10/15 10K 30′ UT2
F 12/11/15 4 x 20’/1′
S 12/12/15 HM 30′ UT2
S 12/13/15 4 x 20’/1′
M 12/14/15 Rest day
T 12/15/15 30′ 30′ UT2
W 12/16/15 4 x 20’/1′
T 12/17/15 60′ 30′ UT2
F 12/18/15 4 x 20’/1′
S 12/19/15 HM 30′ UT2
S 12/20/15 4 x 20’/1′
M 12/21/15 Long Intervals
105% LT Power		 Rest day
T 12/22/15 Waterfall 30′ UT2
W 12/23/15 4 x 20’/1′
T 12/24/15 4 x 2K 30′ UT2
F 12/25/15 4 x 20’/1′
S 12/26/15 5 x 1500 30′ UT2
S 12/27/15 4 x 20’/1′
M 12/28/15 Rest day
T 12/29/15 3 x 10′ 30′ UT2
W 12/30/15 4 x 20’/1′
T 12/31/15 4 x 8′ 30′ UT2
January F 1/1/16 4 x 20’/1′
S 1/2/16 5 x 6′ 30′ UT2
S 1/3/16 4 x 20’/1′
M 1/4/16 Rest day
T 1/5/16 Waterfall 30′ UT2
W 1/6/16 4 x 20’/1′
T 1/7/16 4 x 2K 30′ UT2
F 1/8/16 4 x 20’/1′
S 1/9/16 6K hard 30′ UT2
S 1/10/16 4 x 20’/1′
M 1/11/16 Rest day
T 1/12/16 3 x 10′ 30′ UT2
W 1/13/16 4 x 20’/1′
T 1/14/16 4 x 8′ 30′ UT2
F 1/15/16 4 x 20’/1′
S 1/16/16 5k hard 30′ UT2
S 1/17/16 4 x 20’/1′
M 1/18/16 Short Int / Pk Power
115% LT Power		 Rest day
T 1/19/16 4 x 1000 30′ UT2
W 1/20/16 3 x 20′ / 1′ plus PP
T 1/21/16 6 x 750 30′ UT2
F 1/22/16 3 x 20′ / 1′ plus PP
S 1/23/16 8 x 500 30′ UT2
S 1/24/16 4 x 20’/1′
M 1/25/16 Rest day
T 1/26/16 4 x 1000 30′ UT2
W 1/27/16 4 x 500
T 1/28/16 3 x 500
F 1/29/16 warm up only
S 1/30/16 Likely date for Cranberry Crunch
S 1/31/16 4 x 20’/1′
February M 2/1/16 Rest day
T 2/2/16 4 x 1000 30′ UT2
W 2/3/16 3 x 20′ / 1′ plus PP
T 2/4/16 6 x 750 30′ UT2
F 2/5/16 3 x 20′ / 1′ plus PP
S 2/6/16 8 x 500 30′ UT2
S 2/7/16 4 x 20’/1′
M 2/8/16 Rest day
T 2/9/16 4 x 1000 30′ UT2
W 2/10/16 3 x 20′ / 1′ plus PP
T 2/11/16 6 x 750 30′ UT2
F 2/12/16 3 x 20′ / 1′ plus PP
S 2/13/16 8 x 500 30′ UT2
S 2/14/16 4 x 20’/1′
M 2/15/16 Rest day
T 2/16/16 4 x 1000 30′ UT2
W 2/17/16 3 x 20′ / 1′ plus PP
T 2/18/16 6 x 750
F 2/19/16 3 x 20′ / 1′ plus PP
S 2/20/16 8 x 500
S 2/21/16 3 x 20′ / 1′
M 2/22/16 Race Taper 4 x 1000
T 2/23/16 Rest day
W 2/24/16 4 x 500 / 4′
T 2/25/16 3 x 500 / 4′
F 2/26/16 2 x 500 / 4′
S 2/27/16 warm up only
S 2/28/16 Crash-B Sprints!
M 2/29/16 Test Week Rest day
March T 3/1/16 2-speed
W 3/2/16 Peak Power
T 3/3/16 3 x 20′ / 1′
F 3/4/16 2K
S 3/5/16 3 x 20′ / 1′
S 3/6/16 6K